11.18.2009-Wednesday-Day 3

Well, J9…
haven’t you finished this already?

Well, J9…
haven’t you finished this already?

SvW!
Was a little poke-slow in posting today.
Modified column:
Rowing Grace
500m row
Rowing still kicks my butt!
This was my first GRACE-like WOD.
Rest day begins now!

SvW!
Was a little poke-slow in posting today.
Modified column:
Rowing Grace
500m row
Rowing still kicks my butt!
This was my first GRACE-like WOD.
Rest day begins now!

SvW!
Was a little poke-slow in posting today.
Modified column:
Rowing Grace
500m row
Rowing still kicks my butt!
This was my first GRACE-like WOD.
Rest day begins now!

POSE running technique video on the main site (full version in the CFJ – thanks vonwalloga!)
Runners-
Read up on the resources about POSE in the CrossFit Journal section.
Here is an article as well:
http://library.crossfit.com/free/pdf/64_07_PoseRun_Techniques.pdf

POSE running technique video on the main site (full version in the CFJ – thanks vonwalloga!)
Runners-
Read up on the resources about POSE in the CrossFit Journal section.
Here is an article as well:
http://library.crossfit.com/free/pdf/64_07_PoseRun_Techniques.pdf

Hey ShedHeads
Who is registered/planning to run the 5K on turkey day?
Just looking to get a headcount.

Hey ShedHeads
Who is registered/planning to run the 5K on turkey day?
Just looking to get a headcount.

Hey ShedHeads
Who is registered/planning to run the 5K on turkey day?
Just looking to get a headcount.

Good article….hopefully can work on that technique!

Good article….hopefully can work on that technique!

WAHOO DOUBLEUNDERS.
wait, so for the singles that’s 160 x 5 jumprope?
good gravy.

WAHOO DOUBLEUNDERS.
wait, so for the singles that’s 160 x 5 jumprope?
good gravy.

WAHOO DOUBLEUNDERS.
wait, so for the singles that’s 160 x 5 jumprope?
good gravy.

Good gravy! I love it! I laughed… and I rarely do that nowadays. Thanks David

Good gravy! I love it! I laughed… and I rarely do that nowadays. Thanks David

i second that…good gravy!!

i second that…good gravy!!

i second that…good gravy!!

good gravy?!
That should be the slogan on the back of the next RedShed t-shirt.

good gravy?!
That should be the slogan on the back of the next RedShed t-shirt.

modified:
J9-17:08 (500m row)
Elena-31:12 (65#)
Kat-32:44 (65#)
Jorge-8:22 (75#)
SvW-??:?? (??#)
DP-23:09 (95#)
KennyG-26:45 (singles)
Melanie-27:54 (singles)
Maryanne-11:43 (45#, sit-ups)
Shannon-15:57 (45#, singles)
David-18:59 (95#)
Cheryl-17:43 (65#)
Lisa-13:49 (35#, 25 push-ups)
Susan-16:34 (45#, singles)
Janice-16:45 (75#, singles)
as rx’d:
Matt-11:41
Estey-16:39
Deb-16:08
Cam-13:48
BF-17:11
Alex-8:49 (155#)!
Charlie-19:25
Scott-16:10
Row 5K
Anna-28:53
10 minute improvement!!!

modified:
J9-17:08 (500m row)
Elena-31:12 (65#)
Kat-32:44 (65#)
Jorge-8:22 (75#)
SvW-??:?? (??#)
DP-23:09 (95#)
KennyG-26:45 (singles)
Melanie-27:54 (singles)
Maryanne-11:43 (45#, sit-ups)
Shannon-15:57 (45#, singles)
David-18:59 (95#)
Cheryl-17:43 (65#)
Lisa-13:49 (35#, 25 push-ups)
Susan-16:34 (45#, singles)
Janice-16:45 (75#, singles)
as rx’d:
Matt-11:41
Estey-16:39
Deb-16:08
Cam-13:48
BF-17:11
Alex-8:49 (155#)!
Charlie-19:25
Scott-16:10
Row 5K
Anna-28:53
10 minute improvement!!!

modified:
J9-17:08 (500m row)
Elena-31:12 (65#)
Kat-32:44 (65#)
Jorge-8:22 (75#)
SvW-??:?? (??#)
DP-23:09 (95#)
KennyG-26:45 (singles)
Melanie-27:54 (singles)
Maryanne-11:43 (45#, sit-ups)
Shannon-15:57 (45#, singles)
David-18:59 (95#)
Cheryl-17:43 (65#)
Lisa-13:49 (35#, 25 push-ups)
Susan-16:34 (45#, singles)
Janice-16:45 (75#, singles)
as rx’d:
Matt-11:41
Estey-16:39
Deb-16:08
Cam-13:48
BF-17:11
Alex-8:49 (155#)!
Charlie-19:25
Scott-16:10
Row 5K
Anna-28:53
10 minute improvement!!!

SvW-
Thanks for joining me in the modified column. Good to see the sexy skins back in action.
BF-
Nice progress with the weighted pull-ups.
Double-unders…practice, practice, practice – you know who you are!
Melanie-
You are looking strong at the rx weight!

SvW-
Thanks for joining me in the modified column. Good to see the sexy skins back in action.
BF-
Nice progress with the weighted pull-ups.
Double-unders…practice, practice, practice – you know who you are!
Melanie-
You are looking strong at the rx weight!

J9
Thanks for the article on pose running i have been reading up alot on it, but have not been doing any practicing for any sort of long distances.
I’ll be in tomorrow to make up todays workout.

J9
Thanks for the article on pose running i have been reading up alot on it, but have not been doing any practicing for any sort of long distances.
I’ll be in tomorrow to make up todays workout.

J9
Thanks for the article on pose running i have been reading up alot on it, but have not been doing any practicing for any sort of long distances.
I’ll be in tomorrow to make up todays workout.

J9-
Thanks for encouraging me to stick with rx!

J9-
Thanks for encouraging me to stick with rx!

SvW-
Sleep in tomorrow! I won’t be posting too early in the AM. Will attempt rest day running (if my foot will let me) and I will have to wait until the sun comes up a bit.
I may sleep in as well…5:30!

SvW-
Sleep in tomorrow! I won’t be posting too early in the AM. Will attempt rest day running (if my foot will let me) and I will have to wait until the sun comes up a bit.
I may sleep in as well…5:30!

SvW-
Sleep in tomorrow! I won’t be posting too early in the AM. Will attempt rest day running (if my foot will let me) and I will have to wait until the sun comes up a bit.
I may sleep in as well…5:30!

Nice Deb!

Nice Deb!

Thanks Kat… nice running!

Thanks Kat… nice running!

Thanks Kat… nice running!