11.25.2009-Wednesday-Day 3

If you cannot make it to the Shed today-the main site WOD is for you!
Safe travels on Thanksgiving to those that will be out on the road.
Turkey trot tomorrow!
SvW is coming out of retirement for this one!

If you cannot make it to the Shed today-the main site WOD is for you!
Safe travels on Thanksgiving to those that will be out on the road.
Turkey trot tomorrow!
SvW is coming out of retirement for this one!

WTG Ro!!!!!!!!!!!
Seems like the ladies are on a roll – so much improvement by so many!
I dreamed heavy squat cleans supersetted with HIGH box jumps was on the board.
Must’ve been a DOMS-induced nightmare? LOL!

WTG Ro!!!!!!!!!!!
Seems like the ladies are on a roll – so much improvement by so many!
I dreamed heavy squat cleans supersetted with HIGH box jumps was on the board.
Must’ve been a DOMS-induced nightmare? LOL!

WTG Ro!!!!!!!!!!!
Seems like the ladies are on a roll – so much improvement by so many!
I dreamed heavy squat cleans supersetted with HIGH box jumps was on the board.
Must’ve been a DOMS-induced nightmare? LOL!

Deb-
HIGH box jumps???
Must have been after seeing the arrival of Mt. RedShed yesterday.

Deb-
HIGH box jumps???
Must have been after seeing the arrival of Mt. RedShed yesterday.

Thanks Deb and J9! It felt good to begin the journey. Thanks for all the encouragement from all, especially Shannon who ever so gently reminded me each time that I could do it! I want to continue to be able to do at least one Rx per week. That’s my goal til year end.

Thanks Deb and J9! It felt good to begin the journey. Thanks for all the encouragement from all, especially Shannon who ever so gently reminded me each time that I could do it! I want to continue to be able to do at least one Rx per week. That’s my goal til year end.

Thanks Deb and J9! It felt good to begin the journey. Thanks for all the encouragement from all, especially Shannon who ever so gently reminded me each time that I could do it! I want to continue to be able to do at least one Rx per week. That’s my goal til year end.

Main site WOD:
400m walking lunge
10:44
(loved the hill)
It was either 360 or 460 steps…I lost track!
Cait came along for the fun in her stroller.

Main site WOD:
400m walking lunge
10:44
(loved the hill)
It was either 360 or 460 steps…I lost track!
Cait came along for the fun in her stroller.

Day 3 modified: rounds+burpees+deads
Kat-5+13, 95#
Karen-5+11, 75#
Shannon-4+24, 85#
Diet Pepsi-7+10, 105#
Tasha-5+14, 95#
Cheryl-6, 115#
Ed-5+5, 135#
Day 3 rx’d:
Beard-3+25
Estey-4+20
VonRon-4+22
Ken-4+15
Randy-5
Melanie-4+17
Deb-5+13
Alex-7+8
Tom-6+8
Charlie-6+14

Day 3 modified: rounds+burpees+deads
Kat-5+13, 95#
Karen-5+11, 75#
Shannon-4+24, 85#
Diet Pepsi-7+10, 105#
Tasha-5+14, 95#
Cheryl-6, 115#
Ed-5+5, 135#
Day 3 rx’d:
Beard-3+25
Estey-4+20
VonRon-4+22
Ken-4+15
Randy-5
Melanie-4+17
Deb-5+13
Alex-7+8
Tom-6+8
Charlie-6+14

Day 3 modified: rounds+burpees+deads
Kat-5+13, 95#
Karen-5+11, 75#
Shannon-4+24, 85#
Diet Pepsi-7+10, 105#
Tasha-5+14, 95#
Cheryl-6, 115#
Ed-5+5, 135#
Day 3 rx’d:
Beard-3+25
Estey-4+20
VonRon-4+22
Ken-4+15
Randy-5
Melanie-4+17
Deb-5+13
Alex-7+8
Tom-6+8
Charlie-6+14

Due to an unexpected family emergency, our weekend hours may be compromised. We will keep you posted.

Due to an unexpected family emergency, our weekend hours may be compromised. We will keep you posted.

Nice post Jess! I will be running the Nike 1/2 mtaoahrn this Sunday in SF and like you, I didn’t put the mileage that I used to for my previous races and also have been cross fitting for 3 months already. I am feeling less nervous now that I am reading your post. Hopefully I can shave off 7 minutes as well!

Nice post Jess! I will be running the Nike 1/2 mtaoahrn this Sunday in SF and like you, I didn’t put the mileage that I used to for my previous races and also have been cross fitting for 3 months already. I am feeling less nervous now that I am reading your post. Hopefully I can shave off 7 minutes as well!

Nice post Jess! I will be running the Nike 1/2 mtaoahrn this Sunday in SF and like you, I didn’t put the mileage that I used to for my previous races and also have been cross fitting for 3 months already. I am feeling less nervous now that I am reading your post. Hopefully I can shave off 7 minutes as well!