10.02.2009-Friday-Day 4 (on your own)

Fall has arrived at the O’RedShed…
Burping AVALANCHE
(Paleo benchmark WOD – doing it with burpees this time instead of the row)
run 1 mile
80 burpees
run 1/2 mile
40 burpees
run 1/4 mile
20 burpees
23:34
Month 3 of the Paleo Challenge is starting up!
Check out the Paleo Performance section on the left hand bar for paleo information.
The Shed reopens tomorrow – honoring little Feran Walloga!

Fall has arrived at the O’RedShed…
Burping AVALANCHE
(Paleo benchmark WOD – doing it with burpees this time instead of the row)
run 1 mile
80 burpees
run 1/2 mile
40 burpees
run 1/4 mile
20 burpees
23:34
Month 3 of the Paleo Challenge is starting up!
Check out the Paleo Performance section on the left hand bar for paleo information.
The Shed reopens tomorrow – honoring little Feran Walloga!

12 days for a holiday theme…how about the Dirty Dozen?
Although a sub for the rope climbs would be needed.
http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
Thursday 091001
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

12 days for a holiday theme…how about the Dirty Dozen?
Although a sub for the rope climbs would be needed.
http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
Thursday 091001
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

12 days for a holiday theme…how about the Dirty Dozen?
Although a sub for the rope climbs would be needed.
http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv
Thursday 091001
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

wod: 10:47
I bookended the wod with double under practice again…No progress worth noting although the rope impact areas are sore as hell.

wod: 10:47
I bookended the wod with double under practice again…No progress worth noting although the rope impact areas are sore as hell.

RedShed athlete playing tonight, Jefferson Township HS, 7PM. Brandon Coveney, starting DB will be taking on the High Point Wildcats. Good Luck B!

RedShed athlete playing tonight, Jefferson Township HS, 7PM. Brandon Coveney, starting DB will be taking on the High Point Wildcats. Good Luck B!

RedShed athlete playing tonight, Jefferson Township HS, 7PM. Brandon Coveney, starting DB will be taking on the High Point Wildcats. Good Luck B!

taking a rest day tomorrow…..

taking a rest day tomorrow…..

Jefferson 5k. Im in. anyone else running?

Jefferson 5k. Im in. anyone else running?

Jefferson 5k. Im in. anyone else running?

Pat is running.
I think Scott and Janice are in too???
Who else?

Pat is running.
I think Scott and Janice are in too???
Who else?

im not registerd as ateam member couldnt find that option. sorry

im not registerd as ateam member couldnt find that option. sorry

im not registerd as ateam member couldnt find that option. sorry