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  17. Pat

    Coach’s Perspective, CFG Open 11.4 (dry run)
    Burpees: gotta go unbroken and finish with 5:00 (preferably more) on the clock.
    OHS: after 60 burpees, the bar didn’t feel as heavy as I thought. With that said, 30 reps at 120#/90# is a tall order after all of those burpees; so get as many reps as you can right off the bat. Key point here is DEPTH OF YOUR SQUAT, HIP EXTENSION AT THE TOP AND YOUR ABILITY TO REMAIN LOCKED OUT.
    Muscle-ups: turn those wrists out and get that big kip. If you can string some together, do it! Keep your rest between attempts to 10 seconds or less.
    I got 1 complete round in my dry run, without a judge. I am confident that all of my reps were legit! I am hoping that some rest, food and flexibility will get me into the second round on Saturday.
    If you are doing this WOD on Thursday (and/or Saturday), please be smart today. Maybe do a little 11.4 recon! Get a feel for what to expect, and ask Janine about the movement standards.
    Have a great day ShedHeads!!

  18. Pat

    Coach’s Perspective, CFG Open 11.4 (dry run)
    Burpees: gotta go unbroken and finish with 5:00 (preferably more) on the clock.
    OHS: after 60 burpees, the bar didn’t feel as heavy as I thought. With that said, 30 reps at 120#/90# is a tall order after all of those burpees; so get as many reps as you can right off the bat. Key point here is DEPTH OF YOUR SQUAT, HIP EXTENSION AT THE TOP AND YOUR ABILITY TO REMAIN LOCKED OUT.
    Muscle-ups: turn those wrists out and get that big kip. If you can string some together, do it! Keep your rest between attempts to 10 seconds or less.
    I got 1 complete round in my dry run, without a judge. I am confident that all of my reps were legit! I am hoping that some rest, food and flexibility will get me into the second round on Saturday.
    If you are doing this WOD on Thursday (and/or Saturday), please be smart today. Maybe do a little 11.4 recon! Get a feel for what to expect, and ask Janine about the movement standards.
    Have a great day ShedHeads!!

  19. Pat

    Coach’s Perspective, CFG Open 11.4 (dry run)
    Burpees: gotta go unbroken and finish with 5:00 (preferably more) on the clock.
    OHS: after 60 burpees, the bar didn’t feel as heavy as I thought. With that said, 30 reps at 120#/90# is a tall order after all of those burpees; so get as many reps as you can right off the bat. Key point here is DEPTH OF YOUR SQUAT, HIP EXTENSION AT THE TOP AND YOUR ABILITY TO REMAIN LOCKED OUT.
    Muscle-ups: turn those wrists out and get that big kip. If you can string some together, do it! Keep your rest between attempts to 10 seconds or less.
    I got 1 complete round in my dry run, without a judge. I am confident that all of my reps were legit! I am hoping that some rest, food and flexibility will get me into the second round on Saturday.
    If you are doing this WOD on Thursday (and/or Saturday), please be smart today. Maybe do a little 11.4 recon! Get a feel for what to expect, and ask Janine about the movement standards.
    Have a great day ShedHeads!!

  20. Pat

    Coach’s Perspective, CFG Open 11.4 (dry run)
    Burpees: gotta go unbroken and finish with 5:00 (preferably more) on the clock.
    OHS: after 60 burpees, the bar didn’t feel as heavy as I thought. With that said, 30 reps at 120#/90# is a tall order after all of those burpees; so get as many reps as you can right off the bat. Key point here is DEPTH OF YOUR SQUAT, HIP EXTENSION AT THE TOP AND YOUR ABILITY TO REMAIN LOCKED OUT.
    Muscle-ups: turn those wrists out and get that big kip. If you can string some together, do it! Keep your rest between attempts to 10 seconds or less.
    I got 1 complete round in my dry run, without a judge. I am confident that all of my reps were legit! I am hoping that some rest, food and flexibility will get me into the second round on Saturday.
    If you are doing this WOD on Thursday (and/or Saturday), please be smart today. Maybe do a little 11.4 recon! Get a feel for what to expect, and ask Janine about the movement standards.
    Have a great day ShedHeads!!

  21. Pat

    Coach’s Perspective, CFG Open 11.4 (dry run)
    Burpees: gotta go unbroken and finish with 5:00 (preferably more) on the clock.
    OHS: after 60 burpees, the bar didn’t feel as heavy as I thought. With that said, 30 reps at 120#/90# is a tall order after all of those burpees; so get as many reps as you can right off the bat. Key point here is DEPTH OF YOUR SQUAT, HIP EXTENSION AT THE TOP AND YOUR ABILITY TO REMAIN LOCKED OUT.
    Muscle-ups: turn those wrists out and get that big kip. If you can string some together, do it! Keep your rest between attempts to 10 seconds or less.
    I got 1 complete round in my dry run, without a judge. I am confident that all of my reps were legit! I am hoping that some rest, food and flexibility will get me into the second round on Saturday.
    If you are doing this WOD on Thursday (and/or Saturday), please be smart today. Maybe do a little 11.4 recon! Get a feel for what to expect, and ask Janine about the movement standards.
    Have a great day ShedHeads!!

  22. Pat

    Coach’s Perspective, CFG Open 11.4 (dry run)
    Burpees: gotta go unbroken and finish with 5:00 (preferably more) on the clock.
    OHS: after 60 burpees, the bar didn’t feel as heavy as I thought. With that said, 30 reps at 120#/90# is a tall order after all of those burpees; so get as many reps as you can right off the bat. Key point here is DEPTH OF YOUR SQUAT, HIP EXTENSION AT THE TOP AND YOUR ABILITY TO REMAIN LOCKED OUT.
    Muscle-ups: turn those wrists out and get that big kip. If you can string some together, do it! Keep your rest between attempts to 10 seconds or less.
    I got 1 complete round in my dry run, without a judge. I am confident that all of my reps were legit! I am hoping that some rest, food and flexibility will get me into the second round on Saturday.
    If you are doing this WOD on Thursday (and/or Saturday), please be smart today. Maybe do a little 11.4 recon! Get a feel for what to expect, and ask Janine about the movement standards.
    Have a great day ShedHeads!!

  23. Pat

    Coach’s Perspective, CFG Open 11.4 (dry run)
    Burpees: gotta go unbroken and finish with 5:00 (preferably more) on the clock.
    OHS: after 60 burpees, the bar didn’t feel as heavy as I thought. With that said, 30 reps at 120#/90# is a tall order after all of those burpees; so get as many reps as you can right off the bat. Key point here is DEPTH OF YOUR SQUAT, HIP EXTENSION AT THE TOP AND YOUR ABILITY TO REMAIN LOCKED OUT.
    Muscle-ups: turn those wrists out and get that big kip. If you can string some together, do it! Keep your rest between attempts to 10 seconds or less.
    I got 1 complete round in my dry run, without a judge. I am confident that all of my reps were legit! I am hoping that some rest, food and flexibility will get me into the second round on Saturday.
    If you are doing this WOD on Thursday (and/or Saturday), please be smart today. Maybe do a little 11.4 recon! Get a feel for what to expect, and ask Janine about the movement standards.
    Have a great day ShedHeads!!

  24. Pat

    Coach’s Perspective, CFG Open 11.4 (dry run)
    Burpees: gotta go unbroken and finish with 5:00 (preferably more) on the clock.
    OHS: after 60 burpees, the bar didn’t feel as heavy as I thought. With that said, 30 reps at 120#/90# is a tall order after all of those burpees; so get as many reps as you can right off the bat. Key point here is DEPTH OF YOUR SQUAT, HIP EXTENSION AT THE TOP AND YOUR ABILITY TO REMAIN LOCKED OUT.
    Muscle-ups: turn those wrists out and get that big kip. If you can string some together, do it! Keep your rest between attempts to 10 seconds or less.
    I got 1 complete round in my dry run, without a judge. I am confident that all of my reps were legit! I am hoping that some rest, food and flexibility will get me into the second round on Saturday.
    If you are doing this WOD on Thursday (and/or Saturday), please be smart today. Maybe do a little 11.4 recon! Get a feel for what to expect, and ask Janine about the movement standards.
    Have a great day ShedHeads!!

  25. Pat

    “But I’m not here for the party. I’m here because I don’t need another person in life to tell me that I’m special and I’m good enough and I’m wonderful. (I mean, don’t stop with that, my ego kinda digs it.) But I want the truth. I can handle it. And I can handle the work to make myself better.”
    -Lisbeth Darsh

  26. Pat

    “But I’m not here for the party. I’m here because I don’t need another person in life to tell me that I’m special and I’m good enough and I’m wonderful. (I mean, don’t stop with that, my ego kinda digs it.) But I want the truth. I can handle it. And I can handle the work to make myself better.”
    -Lisbeth Darsh

  27. Pat

    “But I’m not here for the party. I’m here because I don’t need another person in life to tell me that I’m special and I’m good enough and I’m wonderful. (I mean, don’t stop with that, my ego kinda digs it.) But I want the truth. I can handle it. And I can handle the work to make myself better.”
    -Lisbeth Darsh

  28. Pat

    “But I’m not here for the party. I’m here because I don’t need another person in life to tell me that I’m special and I’m good enough and I’m wonderful. (I mean, don’t stop with that, my ego kinda digs it.) But I want the truth. I can handle it. And I can handle the work to make myself better.”
    -Lisbeth Darsh

  29. Pat

    “But I’m not here for the party. I’m here because I don’t need another person in life to tell me that I’m special and I’m good enough and I’m wonderful. (I mean, don’t stop with that, my ego kinda digs it.) But I want the truth. I can handle it. And I can handle the work to make myself better.”
    -Lisbeth Darsh

  30. Pat

    “But I’m not here for the party. I’m here because I don’t need another person in life to tell me that I’m special and I’m good enough and I’m wonderful. (I mean, don’t stop with that, my ego kinda digs it.) But I want the truth. I can handle it. And I can handle the work to make myself better.”
    -Lisbeth Darsh

  31. Pat

    “But I’m not here for the party. I’m here because I don’t need another person in life to tell me that I’m special and I’m good enough and I’m wonderful. (I mean, don’t stop with that, my ego kinda digs it.) But I want the truth. I can handle it. And I can handle the work to make myself better.”
    -Lisbeth Darsh

  32. Pat

    “But I’m not here for the party. I’m here because I don’t need another person in life to tell me that I’m special and I’m good enough and I’m wonderful. (I mean, don’t stop with that, my ego kinda digs it.) But I want the truth. I can handle it. And I can handle the work to make myself better.”
    -Lisbeth Darsh

  33. Kat

    Right on Lisbeth.
    Reminds me of this quote from Katherine Mansfield…
    “Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.”
    The truth isn’t always pretty but I’m finding that the older I get – it’s facing those “ugly” truths and addressing them that actually mean the most and have the strongest impact.
    Anyone can handle the “pretty” truths.

  34. Kat

    Right on Lisbeth.
    Reminds me of this quote from Katherine Mansfield…
    “Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.”
    The truth isn’t always pretty but I’m finding that the older I get – it’s facing those “ugly” truths and addressing them that actually mean the most and have the strongest impact.
    Anyone can handle the “pretty” truths.

  35. Kat

    Right on Lisbeth.
    Reminds me of this quote from Katherine Mansfield…
    “Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.”
    The truth isn’t always pretty but I’m finding that the older I get – it’s facing those “ugly” truths and addressing them that actually mean the most and have the strongest impact.
    Anyone can handle the “pretty” truths.

  36. Kat

    Right on Lisbeth.
    Reminds me of this quote from Katherine Mansfield…
    “Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.”
    The truth isn’t always pretty but I’m finding that the older I get – it’s facing those “ugly” truths and addressing them that actually mean the most and have the strongest impact.
    Anyone can handle the “pretty” truths.

  37. Kat

    Right on Lisbeth.
    Reminds me of this quote from Katherine Mansfield…
    “Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.”
    The truth isn’t always pretty but I’m finding that the older I get – it’s facing those “ugly” truths and addressing them that actually mean the most and have the strongest impact.
    Anyone can handle the “pretty” truths.

  38. Kat

    Right on Lisbeth.
    Reminds me of this quote from Katherine Mansfield…
    “Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.”
    The truth isn’t always pretty but I’m finding that the older I get – it’s facing those “ugly” truths and addressing them that actually mean the most and have the strongest impact.
    Anyone can handle the “pretty” truths.

  39. Kat

    Right on Lisbeth.
    Reminds me of this quote from Katherine Mansfield…
    “Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.”
    The truth isn’t always pretty but I’m finding that the older I get – it’s facing those “ugly” truths and addressing them that actually mean the most and have the strongest impact.
    Anyone can handle the “pretty” truths.

  40. Kat

    Right on Lisbeth.
    Reminds me of this quote from Katherine Mansfield…
    “Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.”
    The truth isn’t always pretty but I’m finding that the older I get – it’s facing those “ugly” truths and addressing them that actually mean the most and have the strongest impact.
    Anyone can handle the “pretty” truths.

  65. J9

    WOD 4 is going to ROCK!
    Breathe Fire!
    Regional Locations and Qualifying Spots Announced:
    North East
    Spots to the Games: 3 men, 3 women, 3 teams
    Reebok World Headquarters
    1895 JW Foster Blvd.
    Canton, MA02137

  66. J9

    WOD 4 is going to ROCK!
    Breathe Fire!
    Regional Locations and Qualifying Spots Announced:
    North East
    Spots to the Games: 3 men, 3 women, 3 teams
    Reebok World Headquarters
    1895 JW Foster Blvd.
    Canton, MA02137

  67. J9

    WOD 4 is going to ROCK!
    Breathe Fire!
    Regional Locations and Qualifying Spots Announced:
    North East
    Spots to the Games: 3 men, 3 women, 3 teams
    Reebok World Headquarters
    1895 JW Foster Blvd.
    Canton, MA02137

  68. J9

    WOD 4 is going to ROCK!
    Breathe Fire!
    Regional Locations and Qualifying Spots Announced:
    North East
    Spots to the Games: 3 men, 3 women, 3 teams
    Reebok World Headquarters
    1895 JW Foster Blvd.
    Canton, MA02137

  69. J9

    WOD 4 is going to ROCK!
    Breathe Fire!
    Regional Locations and Qualifying Spots Announced:
    North East
    Spots to the Games: 3 men, 3 women, 3 teams
    Reebok World Headquarters
    1895 JW Foster Blvd.
    Canton, MA02137

  70. J9

    WOD 4 is going to ROCK!
    Breathe Fire!
    Regional Locations and Qualifying Spots Announced:
    North East
    Spots to the Games: 3 men, 3 women, 3 teams
    Reebok World Headquarters
    1895 JW Foster Blvd.
    Canton, MA02137

  71. J9

    WOD 4 is going to ROCK!
    Breathe Fire!
    Regional Locations and Qualifying Spots Announced:
    North East
    Spots to the Games: 3 men, 3 women, 3 teams
    Reebok World Headquarters
    1895 JW Foster Blvd.
    Canton, MA02137

  72. J9

    WOD 4 is going to ROCK!
    Breathe Fire!
    Regional Locations and Qualifying Spots Announced:
    North East
    Spots to the Games: 3 men, 3 women, 3 teams
    Reebok World Headquarters
    1895 JW Foster Blvd.
    Canton, MA02137

  73. Pat

    Hey Kat
    That was me, not Lisbeth
    I just copied a little paragraph from her post today and thought I would just post her link as the author.
    Sorry for any confusion!

  74. Pat

    Hey Kat
    That was me, not Lisbeth
    I just copied a little paragraph from her post today and thought I would just post her link as the author.
    Sorry for any confusion!

  75. Pat

    Hey Kat
    That was me, not Lisbeth
    I just copied a little paragraph from her post today and thought I would just post her link as the author.
    Sorry for any confusion!

  76. Pat

    Hey Kat
    That was me, not Lisbeth
    I just copied a little paragraph from her post today and thought I would just post her link as the author.
    Sorry for any confusion!

  77. Pat

    Hey Kat
    That was me, not Lisbeth
    I just copied a little paragraph from her post today and thought I would just post her link as the author.
    Sorry for any confusion!

  78. Pat

    Hey Kat
    That was me, not Lisbeth
    I just copied a little paragraph from her post today and thought I would just post her link as the author.
    Sorry for any confusion!

  79. Pat

    Hey Kat
    That was me, not Lisbeth
    I just copied a little paragraph from her post today and thought I would just post her link as the author.
    Sorry for any confusion!

  80. Pat

    Hey Kat
    That was me, not Lisbeth
    I just copied a little paragraph from her post today and thought I would just post her link as the author.
    Sorry for any confusion!

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