0 thoughts on “110413-Wednesday-Day 3”

  1. 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!!

  2. 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!!

  3. 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!!

  4. 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!!

  5. 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!!

  6. 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!!

  7. 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!!

  8. 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!!

  9. “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

  10. “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

  11. “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

  12. “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

  13. “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

  14. “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

  15. “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

  16. “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

  17. 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.

  18. 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.

  19. 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.

  20. 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.

  21. 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.

  22. 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.

  23. 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.

  24. 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.

  25. 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

  26. 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

  27. 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

  28. 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

  29. 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

  30. 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

  31. 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

  32. 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

  33. 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!

  34. 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!

  35. 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!

  36. 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!

  37. 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!

  38. 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!

  39. 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!

  40. 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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