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11.04.2010-Thursday-Day 4

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Athlete's Choice

For time:

1000 meter row

100 kettlebell swings- 24kg (16kg)

 

 

001 

 

 

shedkicker

3 rounds for time of:

25 overhead squats – 95# (65#)

50 double unders

 

crossfit.com

0 thoughts on “11.04.2010-Thursday-Day 4”

  1. J9

    All the Stuff You Don’t Like (courtesy of CF Fire):
    http://crossfitfire.com/all-the-stuff-you-dont-like/
    CrossFit is about making you do the things you would otherwise choose not to do. It’s about pushing yourself to get uncomfortable, and keep going.
    Know what CrossFit ISN’T? It isn’t about cherry picking. It isn’t about making up your own workouts and leaving glaring weaknesses unaddressed. It isn’t about skipping something because it isn’t your strong point, or because it frustrates you. It isn’t about bitching and moaning because a workout wasn’t specifically tailored so that you CRUSH everyone else’s times and take the top spot on the record board.
    That being said…bring on wall balls and rowing and as long as I have my borrowed (NOT stolen) high socks on and pat the dragon’s nose…it will all be good.

  2. J9

    All the Stuff You Don’t Like (courtesy of CF Fire):
    http://crossfitfire.com/all-the-stuff-you-dont-like/
    CrossFit is about making you do the things you would otherwise choose not to do. It’s about pushing yourself to get uncomfortable, and keep going.
    Know what CrossFit ISN’T? It isn’t about cherry picking. It isn’t about making up your own workouts and leaving glaring weaknesses unaddressed. It isn’t about skipping something because it isn’t your strong point, or because it frustrates you. It isn’t about bitching and moaning because a workout wasn’t specifically tailored so that you CRUSH everyone else’s times and take the top spot on the record board.
    That being said…bring on wall balls and rowing and as long as I have my borrowed (NOT stolen) high socks on and pat the dragon’s nose…it will all be good.

  3. J9

    All the Stuff You Don’t Like (courtesy of CF Fire):
    http://crossfitfire.com/all-the-stuff-you-dont-like/
    CrossFit is about making you do the things you would otherwise choose not to do. It’s about pushing yourself to get uncomfortable, and keep going.
    Know what CrossFit ISN’T? It isn’t about cherry picking. It isn’t about making up your own workouts and leaving glaring weaknesses unaddressed. It isn’t about skipping something because it isn’t your strong point, or because it frustrates you. It isn’t about bitching and moaning because a workout wasn’t specifically tailored so that you CRUSH everyone else’s times and take the top spot on the record board.
    That being said…bring on wall balls and rowing and as long as I have my borrowed (NOT stolen) high socks on and pat the dragon’s nose…it will all be good.

  4. J9

    All the Stuff You Don’t Like (courtesy of CF Fire):
    http://crossfitfire.com/all-the-stuff-you-dont-like/
    CrossFit is about making you do the things you would otherwise choose not to do. It’s about pushing yourself to get uncomfortable, and keep going.
    Know what CrossFit ISN’T? It isn’t about cherry picking. It isn’t about making up your own workouts and leaving glaring weaknesses unaddressed. It isn’t about skipping something because it isn’t your strong point, or because it frustrates you. It isn’t about bitching and moaning because a workout wasn’t specifically tailored so that you CRUSH everyone else’s times and take the top spot on the record board.
    That being said…bring on wall balls and rowing and as long as I have my borrowed (NOT stolen) high socks on and pat the dragon’s nose…it will all be good.

  5. J9

    All the Stuff You Don’t Like (courtesy of CF Fire):
    http://crossfitfire.com/all-the-stuff-you-dont-like/
    CrossFit is about making you do the things you would otherwise choose not to do. It’s about pushing yourself to get uncomfortable, and keep going.
    Know what CrossFit ISN’T? It isn’t about cherry picking. It isn’t about making up your own workouts and leaving glaring weaknesses unaddressed. It isn’t about skipping something because it isn’t your strong point, or because it frustrates you. It isn’t about bitching and moaning because a workout wasn’t specifically tailored so that you CRUSH everyone else’s times and take the top spot on the record board.
    That being said…bring on wall balls and rowing and as long as I have my borrowed (NOT stolen) high socks on and pat the dragon’s nose…it will all be good.

  6. J9

    All the Stuff You Don’t Like (courtesy of CF Fire):
    http://crossfitfire.com/all-the-stuff-you-dont-like/
    CrossFit is about making you do the things you would otherwise choose not to do. It’s about pushing yourself to get uncomfortable, and keep going.
    Know what CrossFit ISN’T? It isn’t about cherry picking. It isn’t about making up your own workouts and leaving glaring weaknesses unaddressed. It isn’t about skipping something because it isn’t your strong point, or because it frustrates you. It isn’t about bitching and moaning because a workout wasn’t specifically tailored so that you CRUSH everyone else’s times and take the top spot on the record board.
    That being said…bring on wall balls and rowing and as long as I have my borrowed (NOT stolen) high socks on and pat the dragon’s nose…it will all be good.

  7. J9

    All the Stuff You Don’t Like (courtesy of CF Fire):
    http://crossfitfire.com/all-the-stuff-you-dont-like/
    CrossFit is about making you do the things you would otherwise choose not to do. It’s about pushing yourself to get uncomfortable, and keep going.
    Know what CrossFit ISN’T? It isn’t about cherry picking. It isn’t about making up your own workouts and leaving glaring weaknesses unaddressed. It isn’t about skipping something because it isn’t your strong point, or because it frustrates you. It isn’t about bitching and moaning because a workout wasn’t specifically tailored so that you CRUSH everyone else’s times and take the top spot on the record board.
    That being said…bring on wall balls and rowing and as long as I have my borrowed (NOT stolen) high socks on and pat the dragon’s nose…it will all be good.

  8. J9

    All the Stuff You Don’t Like (courtesy of CF Fire):
    http://crossfitfire.com/all-the-stuff-you-dont-like/
    CrossFit is about making you do the things you would otherwise choose not to do. It’s about pushing yourself to get uncomfortable, and keep going.
    Know what CrossFit ISN’T? It isn’t about cherry picking. It isn’t about making up your own workouts and leaving glaring weaknesses unaddressed. It isn’t about skipping something because it isn’t your strong point, or because it frustrates you. It isn’t about bitching and moaning because a workout wasn’t specifically tailored so that you CRUSH everyone else’s times and take the top spot on the record board.
    That being said…bring on wall balls and rowing and as long as I have my borrowed (NOT stolen) high socks on and pat the dragon’s nose…it will all be good.

  25. Pat

    Couple things ShedHeads
    First, just a reminder that the rent is due!!
    I posted a new link in the right sidebar regarding upcoming CrossFit Events.
    Also, registration for the CrossFit OTG Open Fitness Challenge closes on November 6th. There are still plenty of spots open! So far we got the following ShedHeads taking the road trip for a fun day of healthy competition “WODing”!
    Scotty
    Brendan
    Lou
    Janine
    Pat

  26. Pat

    Couple things ShedHeads
    First, just a reminder that the rent is due!!
    I posted a new link in the right sidebar regarding upcoming CrossFit Events.
    Also, registration for the CrossFit OTG Open Fitness Challenge closes on November 6th. There are still plenty of spots open! So far we got the following ShedHeads taking the road trip for a fun day of healthy competition “WODing”!
    Scotty
    Brendan
    Lou
    Janine
    Pat

  27. Pat

    Couple things ShedHeads
    First, just a reminder that the rent is due!!
    I posted a new link in the right sidebar regarding upcoming CrossFit Events.
    Also, registration for the CrossFit OTG Open Fitness Challenge closes on November 6th. There are still plenty of spots open! So far we got the following ShedHeads taking the road trip for a fun day of healthy competition “WODing”!
    Scotty
    Brendan
    Lou
    Janine
    Pat

  28. Pat

    Couple things ShedHeads
    First, just a reminder that the rent is due!!
    I posted a new link in the right sidebar regarding upcoming CrossFit Events.
    Also, registration for the CrossFit OTG Open Fitness Challenge closes on November 6th. There are still plenty of spots open! So far we got the following ShedHeads taking the road trip for a fun day of healthy competition “WODing”!
    Scotty
    Brendan
    Lou
    Janine
    Pat

  29. Pat

    Couple things ShedHeads
    First, just a reminder that the rent is due!!
    I posted a new link in the right sidebar regarding upcoming CrossFit Events.
    Also, registration for the CrossFit OTG Open Fitness Challenge closes on November 6th. There are still plenty of spots open! So far we got the following ShedHeads taking the road trip for a fun day of healthy competition “WODing”!
    Scotty
    Brendan
    Lou
    Janine
    Pat

  30. Pat

    Couple things ShedHeads
    First, just a reminder that the rent is due!!
    I posted a new link in the right sidebar regarding upcoming CrossFit Events.
    Also, registration for the CrossFit OTG Open Fitness Challenge closes on November 6th. There are still plenty of spots open! So far we got the following ShedHeads taking the road trip for a fun day of healthy competition “WODing”!
    Scotty
    Brendan
    Lou
    Janine
    Pat

  31. Pat

    Couple things ShedHeads
    First, just a reminder that the rent is due!!
    I posted a new link in the right sidebar regarding upcoming CrossFit Events.
    Also, registration for the CrossFit OTG Open Fitness Challenge closes on November 6th. There are still plenty of spots open! So far we got the following ShedHeads taking the road trip for a fun day of healthy competition “WODing”!
    Scotty
    Brendan
    Lou
    Janine
    Pat

  32. Pat

    Couple things ShedHeads
    First, just a reminder that the rent is due!!
    I posted a new link in the right sidebar regarding upcoming CrossFit Events.
    Also, registration for the CrossFit OTG Open Fitness Challenge closes on November 6th. There are still plenty of spots open! So far we got the following ShedHeads taking the road trip for a fun day of healthy competition “WODing”!
    Scotty
    Brendan
    Lou
    Janine
    Pat

  33. CKL

    Shannon, awesome improvement yesterday!!!
    I know several shedheads that are really good at the activities in today’s WOD so it will be a close one, Bring it! 🙂

  34. CKL

    Shannon, awesome improvement yesterday!!!
    I know several shedheads that are really good at the activities in today’s WOD so it will be a close one, Bring it! 🙂

  35. CKL

    Shannon, awesome improvement yesterday!!!
    I know several shedheads that are really good at the activities in today’s WOD so it will be a close one, Bring it! 🙂

  36. CKL

    Shannon, awesome improvement yesterday!!!
    I know several shedheads that are really good at the activities in today’s WOD so it will be a close one, Bring it! 🙂

  37. CKL

    Shannon, awesome improvement yesterday!!!
    I know several shedheads that are really good at the activities in today’s WOD so it will be a close one, Bring it! 🙂

  38. CKL

    Shannon, awesome improvement yesterday!!!
    I know several shedheads that are really good at the activities in today’s WOD so it will be a close one, Bring it! 🙂

  39. CKL

    Shannon, awesome improvement yesterday!!!
    I know several shedheads that are really good at the activities in today’s WOD so it will be a close one, Bring it! 🙂

  40. CKL

    Shannon, awesome improvement yesterday!!!
    I know several shedheads that are really good at the activities in today’s WOD so it will be a close one, Bring it! 🙂

  57. Charlie

    I like both of the wods today. I wonder if my knees could handle both? No football practice today but I’m sure Cheryl is looking forward to a little extra help around dinner time in that case. We’ll see!
    I’ll tell you what else cross fit isn’t. It isn’t for the Sick, Lame, and Lazy…It doesn’t matter if you have the slowest time or the lowest score, what matters is that you brought your guts and toughed it out to the finish, that you tried to keep proper form, and that you encouraged your fellow cross-fitters!

  58. Charlie

    I like both of the wods today. I wonder if my knees could handle both? No football practice today but I’m sure Cheryl is looking forward to a little extra help around dinner time in that case. We’ll see!
    I’ll tell you what else cross fit isn’t. It isn’t for the Sick, Lame, and Lazy…It doesn’t matter if you have the slowest time or the lowest score, what matters is that you brought your guts and toughed it out to the finish, that you tried to keep proper form, and that you encouraged your fellow cross-fitters!

  59. Charlie

    I like both of the wods today. I wonder if my knees could handle both? No football practice today but I’m sure Cheryl is looking forward to a little extra help around dinner time in that case. We’ll see!
    I’ll tell you what else cross fit isn’t. It isn’t for the Sick, Lame, and Lazy…It doesn’t matter if you have the slowest time or the lowest score, what matters is that you brought your guts and toughed it out to the finish, that you tried to keep proper form, and that you encouraged your fellow cross-fitters!

  60. Charlie

    I like both of the wods today. I wonder if my knees could handle both? No football practice today but I’m sure Cheryl is looking forward to a little extra help around dinner time in that case. We’ll see!
    I’ll tell you what else cross fit isn’t. It isn’t for the Sick, Lame, and Lazy…It doesn’t matter if you have the slowest time or the lowest score, what matters is that you brought your guts and toughed it out to the finish, that you tried to keep proper form, and that you encouraged your fellow cross-fitters!

  61. Charlie

    I like both of the wods today. I wonder if my knees could handle both? No football practice today but I’m sure Cheryl is looking forward to a little extra help around dinner time in that case. We’ll see!
    I’ll tell you what else cross fit isn’t. It isn’t for the Sick, Lame, and Lazy…It doesn’t matter if you have the slowest time or the lowest score, what matters is that you brought your guts and toughed it out to the finish, that you tried to keep proper form, and that you encouraged your fellow cross-fitters!

  62. Charlie

    I like both of the wods today. I wonder if my knees could handle both? No football practice today but I’m sure Cheryl is looking forward to a little extra help around dinner time in that case. We’ll see!
    I’ll tell you what else cross fit isn’t. It isn’t for the Sick, Lame, and Lazy…It doesn’t matter if you have the slowest time or the lowest score, what matters is that you brought your guts and toughed it out to the finish, that you tried to keep proper form, and that you encouraged your fellow cross-fitters!

  63. Charlie

    I like both of the wods today. I wonder if my knees could handle both? No football practice today but I’m sure Cheryl is looking forward to a little extra help around dinner time in that case. We’ll see!
    I’ll tell you what else cross fit isn’t. It isn’t for the Sick, Lame, and Lazy…It doesn’t matter if you have the slowest time or the lowest score, what matters is that you brought your guts and toughed it out to the finish, that you tried to keep proper form, and that you encouraged your fellow cross-fitters!

  64. Charlie

    I like both of the wods today. I wonder if my knees could handle both? No football practice today but I’m sure Cheryl is looking forward to a little extra help around dinner time in that case. We’ll see!
    I’ll tell you what else cross fit isn’t. It isn’t for the Sick, Lame, and Lazy…It doesn’t matter if you have the slowest time or the lowest score, what matters is that you brought your guts and toughed it out to the finish, that you tried to keep proper form, and that you encouraged your fellow cross-fitters!

  65. Lisa (+Alex)

    oh the stuff we don’t like!!! great article J9! so true…we may say…”oh I hate burpees”…or “I hate OHS!” but when I can do 5 more burpees without stopping than last week or run longer without stopping to walk…oh what a feeling!
    CF has taught me to embrace what I don’t like and try to conquer it.
    My body definitely feels and reacts so differently after having a baby, and at times it’s very challenging, but what a feeling when I complete a WOD and chip away at the modified column and start my long journey to Rx! I don’t know when I’ll get to Rx, but if I ignore the movements i don’t like…I’ll never get there!

  66. Lisa (+Alex)

    oh the stuff we don’t like!!! great article J9! so true…we may say…”oh I hate burpees”…or “I hate OHS!” but when I can do 5 more burpees without stopping than last week or run longer without stopping to walk…oh what a feeling!
    CF has taught me to embrace what I don’t like and try to conquer it.
    My body definitely feels and reacts so differently after having a baby, and at times it’s very challenging, but what a feeling when I complete a WOD and chip away at the modified column and start my long journey to Rx! I don’t know when I’ll get to Rx, but if I ignore the movements i don’t like…I’ll never get there!

  67. Lisa (+Alex)

    oh the stuff we don’t like!!! great article J9! so true…we may say…”oh I hate burpees”…or “I hate OHS!” but when I can do 5 more burpees without stopping than last week or run longer without stopping to walk…oh what a feeling!
    CF has taught me to embrace what I don’t like and try to conquer it.
    My body definitely feels and reacts so differently after having a baby, and at times it’s very challenging, but what a feeling when I complete a WOD and chip away at the modified column and start my long journey to Rx! I don’t know when I’ll get to Rx, but if I ignore the movements i don’t like…I’ll never get there!

  68. Lisa (+Alex)

    oh the stuff we don’t like!!! great article J9! so true…we may say…”oh I hate burpees”…or “I hate OHS!” but when I can do 5 more burpees without stopping than last week or run longer without stopping to walk…oh what a feeling!
    CF has taught me to embrace what I don’t like and try to conquer it.
    My body definitely feels and reacts so differently after having a baby, and at times it’s very challenging, but what a feeling when I complete a WOD and chip away at the modified column and start my long journey to Rx! I don’t know when I’ll get to Rx, but if I ignore the movements i don’t like…I’ll never get there!

  69. Lisa (+Alex)

    oh the stuff we don’t like!!! great article J9! so true…we may say…”oh I hate burpees”…or “I hate OHS!” but when I can do 5 more burpees without stopping than last week or run longer without stopping to walk…oh what a feeling!
    CF has taught me to embrace what I don’t like and try to conquer it.
    My body definitely feels and reacts so differently after having a baby, and at times it’s very challenging, but what a feeling when I complete a WOD and chip away at the modified column and start my long journey to Rx! I don’t know when I’ll get to Rx, but if I ignore the movements i don’t like…I’ll never get there!

  70. Lisa (+Alex)

    oh the stuff we don’t like!!! great article J9! so true…we may say…”oh I hate burpees”…or “I hate OHS!” but when I can do 5 more burpees without stopping than last week or run longer without stopping to walk…oh what a feeling!
    CF has taught me to embrace what I don’t like and try to conquer it.
    My body definitely feels and reacts so differently after having a baby, and at times it’s very challenging, but what a feeling when I complete a WOD and chip away at the modified column and start my long journey to Rx! I don’t know when I’ll get to Rx, but if I ignore the movements i don’t like…I’ll never get there!

  71. Lisa (+Alex)

    oh the stuff we don’t like!!! great article J9! so true…we may say…”oh I hate burpees”…or “I hate OHS!” but when I can do 5 more burpees without stopping than last week or run longer without stopping to walk…oh what a feeling!
    CF has taught me to embrace what I don’t like and try to conquer it.
    My body definitely feels and reacts so differently after having a baby, and at times it’s very challenging, but what a feeling when I complete a WOD and chip away at the modified column and start my long journey to Rx! I don’t know when I’ll get to Rx, but if I ignore the movements i don’t like…I’ll never get there!

  72. Lisa (+Alex)

    oh the stuff we don’t like!!! great article J9! so true…we may say…”oh I hate burpees”…or “I hate OHS!” but when I can do 5 more burpees without stopping than last week or run longer without stopping to walk…oh what a feeling!
    CF has taught me to embrace what I don’t like and try to conquer it.
    My body definitely feels and reacts so differently after having a baby, and at times it’s very challenging, but what a feeling when I complete a WOD and chip away at the modified column and start my long journey to Rx! I don’t know when I’ll get to Rx, but if I ignore the movements i don’t like…I’ll never get there!

  73. Lisa (+Alex)

    @dp coconut milk creamer? i thought regular plain coconut milk was creamy by itself? i really liked the native forest brand and also the whole foods 360 brand…they seemed to be the more flavorful & creamier ones

  74. Lisa (+Alex)

    @dp coconut milk creamer? i thought regular plain coconut milk was creamy by itself? i really liked the native forest brand and also the whole foods 360 brand…they seemed to be the more flavorful & creamier ones

  75. Lisa (+Alex)

    @dp coconut milk creamer? i thought regular plain coconut milk was creamy by itself? i really liked the native forest brand and also the whole foods 360 brand…they seemed to be the more flavorful & creamier ones

  76. Lisa (+Alex)

    @dp coconut milk creamer? i thought regular plain coconut milk was creamy by itself? i really liked the native forest brand and also the whole foods 360 brand…they seemed to be the more flavorful & creamier ones

  77. Lisa (+Alex)

    @dp coconut milk creamer? i thought regular plain coconut milk was creamy by itself? i really liked the native forest brand and also the whole foods 360 brand…they seemed to be the more flavorful & creamier ones

  78. Lisa (+Alex)

    @dp coconut milk creamer? i thought regular plain coconut milk was creamy by itself? i really liked the native forest brand and also the whole foods 360 brand…they seemed to be the more flavorful & creamier ones

  79. Lisa (+Alex)

    @dp coconut milk creamer? i thought regular plain coconut milk was creamy by itself? i really liked the native forest brand and also the whole foods 360 brand…they seemed to be the more flavorful & creamier ones

  80. Lisa (+Alex)

    @dp coconut milk creamer? i thought regular plain coconut milk was creamy by itself? i really liked the native forest brand and also the whole foods 360 brand…they seemed to be the more flavorful & creamier ones

  81. deb

    @Charlie – yeah, THAT!!!
    Nice job yesterday Shannon – and Carole!!
    I got to WOD with Lou & Kat yesterday!!!
    BOC – have you fallen off the face of the earth?!

  82. deb

    @Charlie – yeah, THAT!!!
    Nice job yesterday Shannon – and Carole!!
    I got to WOD with Lou & Kat yesterday!!!
    BOC – have you fallen off the face of the earth?!

  83. deb

    @Charlie – yeah, THAT!!!
    Nice job yesterday Shannon – and Carole!!
    I got to WOD with Lou & Kat yesterday!!!
    BOC – have you fallen off the face of the earth?!

  84. deb

    @Charlie – yeah, THAT!!!
    Nice job yesterday Shannon – and Carole!!
    I got to WOD with Lou & Kat yesterday!!!
    BOC – have you fallen off the face of the earth?!

  85. deb

    @Charlie – yeah, THAT!!!
    Nice job yesterday Shannon – and Carole!!
    I got to WOD with Lou & Kat yesterday!!!
    BOC – have you fallen off the face of the earth?!

  86. deb

    @Charlie – yeah, THAT!!!
    Nice job yesterday Shannon – and Carole!!
    I got to WOD with Lou & Kat yesterday!!!
    BOC – have you fallen off the face of the earth?!

  87. deb

    @Charlie – yeah, THAT!!!
    Nice job yesterday Shannon – and Carole!!
    I got to WOD with Lou & Kat yesterday!!!
    BOC – have you fallen off the face of the earth?!

  88. deb

    @Charlie – yeah, THAT!!!
    Nice job yesterday Shannon – and Carole!!
    I got to WOD with Lou & Kat yesterday!!!
    BOC – have you fallen off the face of the earth?!

  89. Kat

    Thanks Deb – great to Wod with you and Lou.
    Great question too – where is BOC?
    BTW – Shannon you are awesome. Two things made my day yesterday #1 – just getting to the Shed #2 Having Shannon’s time blow mine away. Perseverance is obviously a key word in Shannon’s vocabulary. I could use a little more of that myself.
    Thanks for the article J9 – I HATE ROWING. I guess that’s why i need to show up today.

  90. Kat

    Thanks Deb – great to Wod with you and Lou.
    Great question too – where is BOC?
    BTW – Shannon you are awesome. Two things made my day yesterday #1 – just getting to the Shed #2 Having Shannon’s time blow mine away. Perseverance is obviously a key word in Shannon’s vocabulary. I could use a little more of that myself.
    Thanks for the article J9 – I HATE ROWING. I guess that’s why i need to show up today.

  91. Kat

    Thanks Deb – great to Wod with you and Lou.
    Great question too – where is BOC?
    BTW – Shannon you are awesome. Two things made my day yesterday #1 – just getting to the Shed #2 Having Shannon’s time blow mine away. Perseverance is obviously a key word in Shannon’s vocabulary. I could use a little more of that myself.
    Thanks for the article J9 – I HATE ROWING. I guess that’s why i need to show up today.

  92. Kat

    Thanks Deb – great to Wod with you and Lou.
    Great question too – where is BOC?
    BTW – Shannon you are awesome. Two things made my day yesterday #1 – just getting to the Shed #2 Having Shannon’s time blow mine away. Perseverance is obviously a key word in Shannon’s vocabulary. I could use a little more of that myself.
    Thanks for the article J9 – I HATE ROWING. I guess that’s why i need to show up today.

  93. Kat

    Thanks Deb – great to Wod with you and Lou.
    Great question too – where is BOC?
    BTW – Shannon you are awesome. Two things made my day yesterday #1 – just getting to the Shed #2 Having Shannon’s time blow mine away. Perseverance is obviously a key word in Shannon’s vocabulary. I could use a little more of that myself.
    Thanks for the article J9 – I HATE ROWING. I guess that’s why i need to show up today.

  94. Kat

    Thanks Deb – great to Wod with you and Lou.
    Great question too – where is BOC?
    BTW – Shannon you are awesome. Two things made my day yesterday #1 – just getting to the Shed #2 Having Shannon’s time blow mine away. Perseverance is obviously a key word in Shannon’s vocabulary. I could use a little more of that myself.
    Thanks for the article J9 – I HATE ROWING. I guess that’s why i need to show up today.

  95. Kat

    Thanks Deb – great to Wod with you and Lou.
    Great question too – where is BOC?
    BTW – Shannon you are awesome. Two things made my day yesterday #1 – just getting to the Shed #2 Having Shannon’s time blow mine away. Perseverance is obviously a key word in Shannon’s vocabulary. I could use a little more of that myself.
    Thanks for the article J9 – I HATE ROWING. I guess that’s why i need to show up today.

  96. Kat

    Thanks Deb – great to Wod with you and Lou.
    Great question too – where is BOC?
    BTW – Shannon you are awesome. Two things made my day yesterday #1 – just getting to the Shed #2 Having Shannon’s time blow mine away. Perseverance is obviously a key word in Shannon’s vocabulary. I could use a little more of that myself.
    Thanks for the article J9 – I HATE ROWING. I guess that’s why i need to show up today.

  97. Shannon

    Gee, thanks for all the nice comments! I still have a long way to go, but I’m getting there! I couldn’t do it without the amazing support of my fellow atheletes and coaches.
    Embrace the suck!

  98. Shannon

    Gee, thanks for all the nice comments! I still have a long way to go, but I’m getting there! I couldn’t do it without the amazing support of my fellow atheletes and coaches.
    Embrace the suck!

  99. Shannon

    Gee, thanks for all the nice comments! I still have a long way to go, but I’m getting there! I couldn’t do it without the amazing support of my fellow atheletes and coaches.
    Embrace the suck!

  100. Shannon

    Gee, thanks for all the nice comments! I still have a long way to go, but I’m getting there! I couldn’t do it without the amazing support of my fellow atheletes and coaches.
    Embrace the suck!

  101. Shannon

    Gee, thanks for all the nice comments! I still have a long way to go, but I’m getting there! I couldn’t do it without the amazing support of my fellow atheletes and coaches.
    Embrace the suck!

  102. Shannon

    Gee, thanks for all the nice comments! I still have a long way to go, but I’m getting there! I couldn’t do it without the amazing support of my fellow atheletes and coaches.
    Embrace the suck!

  103. Shannon

    Gee, thanks for all the nice comments! I still have a long way to go, but I’m getting there! I couldn’t do it without the amazing support of my fellow atheletes and coaches.
    Embrace the suck!

  104. Shannon

    Gee, thanks for all the nice comments! I still have a long way to go, but I’m getting there! I couldn’t do it without the amazing support of my fellow atheletes and coaches.
    Embrace the suck!

  137. Pat

    Day 4 modified:
    DMB-11:12
    Carole-14:05
    Day 4 rx’d:
    Rich-10:38
    ChrisK-9:55
    Lou-9:48
    Justin-9:20, ring the bell!
    Kat-9:49, ring the bell!
    Chris-9:53
    Alex-14:33, 32kg
    ScottGregg-11:54
    Sean-10:10
    Ro-12:36
    Shannon-11:02
    shedkicker
    Lou-8:39 (subbed ghd sit-ups for ohs)
    Marc-16:33
    Pat-8:55
    Melissa-27:29
    Melanie-13:51
    Yesterday’s WOD
    Keith-22:12, singles
    Janine-8:00, rx’d
    Lily-13:57, rx’d

  138. Pat

    Day 4 modified:
    DMB-11:12
    Carole-14:05
    Day 4 rx’d:
    Rich-10:38
    ChrisK-9:55
    Lou-9:48
    Justin-9:20, ring the bell!
    Kat-9:49, ring the bell!
    Chris-9:53
    Alex-14:33, 32kg
    ScottGregg-11:54
    Sean-10:10
    Ro-12:36
    Shannon-11:02
    shedkicker
    Lou-8:39 (subbed ghd sit-ups for ohs)
    Marc-16:33
    Pat-8:55
    Melissa-27:29
    Melanie-13:51
    Yesterday’s WOD
    Keith-22:12, singles
    Janine-8:00, rx’d
    Lily-13:57, rx’d

  139. Pat

    Day 4 modified:
    DMB-11:12
    Carole-14:05
    Day 4 rx’d:
    Rich-10:38
    ChrisK-9:55
    Lou-9:48
    Justin-9:20, ring the bell!
    Kat-9:49, ring the bell!
    Chris-9:53
    Alex-14:33, 32kg
    ScottGregg-11:54
    Sean-10:10
    Ro-12:36
    Shannon-11:02
    shedkicker
    Lou-8:39 (subbed ghd sit-ups for ohs)
    Marc-16:33
    Pat-8:55
    Melissa-27:29
    Melanie-13:51
    Yesterday’s WOD
    Keith-22:12, singles
    Janine-8:00, rx’d
    Lily-13:57, rx’d

  140. Pat

    Day 4 modified:
    DMB-11:12
    Carole-14:05
    Day 4 rx’d:
    Rich-10:38
    ChrisK-9:55
    Lou-9:48
    Justin-9:20, ring the bell!
    Kat-9:49, ring the bell!
    Chris-9:53
    Alex-14:33, 32kg
    ScottGregg-11:54
    Sean-10:10
    Ro-12:36
    Shannon-11:02
    shedkicker
    Lou-8:39 (subbed ghd sit-ups for ohs)
    Marc-16:33
    Pat-8:55
    Melissa-27:29
    Melanie-13:51
    Yesterday’s WOD
    Keith-22:12, singles
    Janine-8:00, rx’d
    Lily-13:57, rx’d

  141. Pat

    Day 4 modified:
    DMB-11:12
    Carole-14:05
    Day 4 rx’d:
    Rich-10:38
    ChrisK-9:55
    Lou-9:48
    Justin-9:20, ring the bell!
    Kat-9:49, ring the bell!
    Chris-9:53
    Alex-14:33, 32kg
    ScottGregg-11:54
    Sean-10:10
    Ro-12:36
    Shannon-11:02
    shedkicker
    Lou-8:39 (subbed ghd sit-ups for ohs)
    Marc-16:33
    Pat-8:55
    Melissa-27:29
    Melanie-13:51
    Yesterday’s WOD
    Keith-22:12, singles
    Janine-8:00, rx’d
    Lily-13:57, rx’d

  142. Pat

    Day 4 modified:
    DMB-11:12
    Carole-14:05
    Day 4 rx’d:
    Rich-10:38
    ChrisK-9:55
    Lou-9:48
    Justin-9:20, ring the bell!
    Kat-9:49, ring the bell!
    Chris-9:53
    Alex-14:33, 32kg
    ScottGregg-11:54
    Sean-10:10
    Ro-12:36
    Shannon-11:02
    shedkicker
    Lou-8:39 (subbed ghd sit-ups for ohs)
    Marc-16:33
    Pat-8:55
    Melissa-27:29
    Melanie-13:51
    Yesterday’s WOD
    Keith-22:12, singles
    Janine-8:00, rx’d
    Lily-13:57, rx’d

  143. Pat

    Day 4 modified:
    DMB-11:12
    Carole-14:05
    Day 4 rx’d:
    Rich-10:38
    ChrisK-9:55
    Lou-9:48
    Justin-9:20, ring the bell!
    Kat-9:49, ring the bell!
    Chris-9:53
    Alex-14:33, 32kg
    ScottGregg-11:54
    Sean-10:10
    Ro-12:36
    Shannon-11:02
    shedkicker
    Lou-8:39 (subbed ghd sit-ups for ohs)
    Marc-16:33
    Pat-8:55
    Melissa-27:29
    Melanie-13:51
    Yesterday’s WOD
    Keith-22:12, singles
    Janine-8:00, rx’d
    Lily-13:57, rx’d

  144. Pat

    Day 4 modified:
    DMB-11:12
    Carole-14:05
    Day 4 rx’d:
    Rich-10:38
    ChrisK-9:55
    Lou-9:48
    Justin-9:20, ring the bell!
    Kat-9:49, ring the bell!
    Chris-9:53
    Alex-14:33, 32kg
    ScottGregg-11:54
    Sean-10:10
    Ro-12:36
    Shannon-11:02
    shedkicker
    Lou-8:39 (subbed ghd sit-ups for ohs)
    Marc-16:33
    Pat-8:55
    Melissa-27:29
    Melanie-13:51
    Yesterday’s WOD
    Keith-22:12, singles
    Janine-8:00, rx’d
    Lily-13:57, rx’d

  145. Brendan

    Yeah, Scott good to see you’re in!!
    I went to CrossFit Athletics Greensboro/High Point down here in North Carolina today.
    30 Squat Clean & Jerks at 155 in 7:43
    I’m going to try and hit another Affiliate tomorrow

  146. Brendan

    Yeah, Scott good to see you’re in!!
    I went to CrossFit Athletics Greensboro/High Point down here in North Carolina today.
    30 Squat Clean & Jerks at 155 in 7:43
    I’m going to try and hit another Affiliate tomorrow

  147. Brendan

    Yeah, Scott good to see you’re in!!
    I went to CrossFit Athletics Greensboro/High Point down here in North Carolina today.
    30 Squat Clean & Jerks at 155 in 7:43
    I’m going to try and hit another Affiliate tomorrow

  148. Brendan

    Yeah, Scott good to see you’re in!!
    I went to CrossFit Athletics Greensboro/High Point down here in North Carolina today.
    30 Squat Clean & Jerks at 155 in 7:43
    I’m going to try and hit another Affiliate tomorrow

  149. Brendan

    Yeah, Scott good to see you’re in!!
    I went to CrossFit Athletics Greensboro/High Point down here in North Carolina today.
    30 Squat Clean & Jerks at 155 in 7:43
    I’m going to try and hit another Affiliate tomorrow

  150. Brendan

    Yeah, Scott good to see you’re in!!
    I went to CrossFit Athletics Greensboro/High Point down here in North Carolina today.
    30 Squat Clean & Jerks at 155 in 7:43
    I’m going to try and hit another Affiliate tomorrow

  151. Brendan

    Yeah, Scott good to see you’re in!!
    I went to CrossFit Athletics Greensboro/High Point down here in North Carolina today.
    30 Squat Clean & Jerks at 155 in 7:43
    I’m going to try and hit another Affiliate tomorrow

  152. Brendan

    Yeah, Scott good to see you’re in!!
    I went to CrossFit Athletics Greensboro/High Point down here in North Carolina today.
    30 Squat Clean & Jerks at 155 in 7:43
    I’m going to try and hit another Affiliate tomorrow

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