12.02.2009-Wednesday-Day 3

Did this as a 5-rounder, subbing a 500m row.
Improvement on the ring dip depth and rowing STILL kicks my *ss.

Did this as a 5-rounder, subbing a 500m row.
Improvement on the ring dip depth and rowing STILL kicks my *ss.

Did this as a 5-rounder, subbing a 500m row.
Improvement on the ring dip depth and rowing STILL kicks my *ss.

Just to get in a multiple comment for the day…
Can anyone say Alex in Aromas 2010???

Just to get in a multiple comment for the day…
Can anyone say Alex in Aromas 2010???

Hey…
Did you notice a new link in the right sidebar?
Who’s in???

Hey…
Did you notice a new link in the right sidebar?
Who’s in???

Hey…
Did you notice a new link in the right sidebar?
Who’s in???

A little blood, a ton of sweat, and now I can add tears to the list!!! Today was just disheartening!!!
Double Unders, I take back anything nice I ever said about you – it’s now ON – with a vengeange!!!!

A little blood, a ton of sweat, and now I can add tears to the list!!! Today was just disheartening!!!
Double Unders, I take back anything nice I ever said about you – it’s now ON – with a vengeange!!!!

I think I have had more pain inflicted from double-unders than any other exercise…I just have to get better at them.

I think I have had more pain inflicted from double-unders than any other exercise…I just have to get better at them.

I think I have had more pain inflicted from double-unders than any other exercise…I just have to get better at them.

I might try the power cleans at home, ended at 115 last time. Then, hard as it is, a few rest days – probably overdue; I just HATE to miss!!

I might try the power cleans at home, ended at 115 last time. Then, hard as it is, a few rest days – probably overdue; I just HATE to miss!!

I think i may be in for that 5k!! if its cold enough i may break the 25 minute mark!!

I think i may be in for that 5k!! if its cold enough i may break the 25 minute mark!!

I think i may be in for that 5k!! if its cold enough i may break the 25 minute mark!!

Elena-
I have recently added tears to the sweat (no blood) of wall balls with that 20 pounder – and it wasn’t even the hard-as-a rock, non-broken in one!
It just means you are being challenged and I have seen you practicing those double-unders. Keep at it – it will become more natural each time you do it.
Same for you, Charlie – keep at it!
Deb-
You are just a machine with the heavy lifting. Post the weight you end up at.
On another note – Happy December!
2 b-day WODs that I know of in December. Start mentally preparing yourself now!

Elena-
I have recently added tears to the sweat (no blood) of wall balls with that 20 pounder – and it wasn’t even the hard-as-a rock, non-broken in one!
It just means you are being challenged and I have seen you practicing those double-unders. Keep at it – it will become more natural each time you do it.
Same for you, Charlie – keep at it!
Deb-
You are just a machine with the heavy lifting. Post the weight you end up at.
On another note – Happy December!
2 b-day WODs that I know of in December. Start mentally preparing yourself now!

This was DIFFICULT – no bumpers, no dropping, no coach, no Shedheads – just me and the bar.
Warm up: burpees, pushups, situps, squats, swiss ball back ext, then 45# & 65#
95#/105#/115#/120#/125#(1)
I guess we all have tears – OTOH what would we work toward if we could do everything perfectly?

This was DIFFICULT – no bumpers, no dropping, no coach, no Shedheads – just me and the bar.
Warm up: burpees, pushups, situps, squats, swiss ball back ext, then 45# & 65#
95#/105#/115#/120#/125#(1)
I guess we all have tears – OTOH what would we work toward if we could do everything perfectly?

This was DIFFICULT – no bumpers, no dropping, no coach, no Shedheads – just me and the bar.
Warm up: burpees, pushups, situps, squats, swiss ball back ext, then 45# & 65#
95#/105#/115#/120#/125#(1)
I guess we all have tears – OTOH what would we work toward if we could do everything perfectly?

Awesome Deb!
Ladies (and guys that secretly hold my lip gloss at the Shed from time to time)
A new resoource that I will add to the Paleo Section:
Paleo Chix:
http://www.fitnessbootcampusa.com/paleo_chix/
“Women’s Nutrition Support Blog”. Purpose of this blog is to supply information found on the web and compile it so you do NOT have to spend time searching all over for answers.

Awesome Deb!
Ladies (and guys that secretly hold my lip gloss at the Shed from time to time)
A new resoource that I will add to the Paleo Section:
Paleo Chix:
http://www.fitnessbootcampusa.com/paleo_chix/
“Women’s Nutrition Support Blog”. Purpose of this blog is to supply information found on the web and compile it so you do NOT have to spend time searching all over for answers.

You know it’s bad when Pat actually has to say to you “please don’t cry it will make me really uncomfortable,” as Beard watches on in horror!!! I was seriously welling up. I’ll probably be banned from the Shed for that episode.
You’re right though J9 and Deb, if it was all easy what would be the point of coming?
I checked Sports Authority and Dicks for 10′ jumpropes today with no luck – where do you get them? I will never let double unders break me again!
Deb – 125?!?! You blow my mind with your buffness!!!
McCoy – if it’s cold enough you make break the 25 minute mark – if you run it in your Speedo it will definately be cold enough, and you’ll get back your entry fee!!!

You know it’s bad when Pat actually has to say to you “please don’t cry it will make me really uncomfortable,” as Beard watches on in horror!!! I was seriously welling up. I’ll probably be banned from the Shed for that episode.
You’re right though J9 and Deb, if it was all easy what would be the point of coming?
I checked Sports Authority and Dicks for 10′ jumpropes today with no luck – where do you get them? I will never let double unders break me again!
Deb – 125?!?! You blow my mind with your buffness!!!
McCoy – if it’s cold enough you make break the 25 minute mark – if you run it in your Speedo it will definately be cold enough, and you’ll get back your entry fee!!!

You know it’s bad when Pat actually has to say to you “please don’t cry it will make me really uncomfortable,” as Beard watches on in horror!!! I was seriously welling up. I’ll probably be banned from the Shed for that episode.
You’re right though J9 and Deb, if it was all easy what would be the point of coming?
I checked Sports Authority and Dicks for 10′ jumpropes today with no luck – where do you get them? I will never let double unders break me again!
Deb – 125?!?! You blow my mind with your buffness!!!
McCoy – if it’s cold enough you make break the 25 minute mark – if you run it in your Speedo it will definately be cold enough, and you’ll get back your entry fee!!!

McCoy in a Speedo…Now there is a picture I didn’t need.
Saw some new faces in the Shed tonight, Welcome to the group!

McCoy in a Speedo…Now there is a picture I didn’t need.
Saw some new faces in the Shed tonight, Welcome to the group!

Day 3 modified: final loads/rounds+dips+du’s
Elena-85#/2, box
Diane-7, box, singles
Kat-4+10, box
Karen-3+15+10, box
Kenny-195#/6+15+15, box, singles
VonRon-205#/7+10, singles
Shernce-6+7, box
Shawn-4+15+4, box
Melanie-105#(2)/7+15+40, box, singles
Rosemary-95#/4+15+105
Ed-135#/6+15+30, box, singles
Lisa-3+15+110, box, singles
Susan-5+15+75, box, singles
AmyF-4
Pereda-125#/5+8, some box, singles
Day 3 rx’d:
Jeff-185#/5+10
Pat-155#/8
Randy-165#/4+15+10
Matt-215#/8
Diet Pepsi-4+15+17
Charlie-195#/4+14
David-135#/5
Alex-215#/9+5

Day 3 modified: final loads/rounds+dips+du’s
Elena-85#/2, box
Diane-7, box, singles
Kat-4+10, box
Karen-3+15+10, box
Kenny-195#/6+15+15, box, singles
VonRon-205#/7+10, singles
Shernce-6+7, box
Shawn-4+15+4, box
Melanie-105#(2)/7+15+40, box, singles
Rosemary-95#/4+15+105
Ed-135#/6+15+30, box, singles
Lisa-3+15+110, box, singles
Susan-5+15+75, box, singles
AmyF-4
Pereda-125#/5+8, some box, singles
Day 3 rx’d:
Jeff-185#/5+10
Pat-155#/8
Randy-165#/4+15+10
Matt-215#/8
Diet Pepsi-4+15+17
Charlie-195#/4+14
David-135#/5
Alex-215#/9+5

Day 3 modified: final loads/rounds+dips+du’s
Elena-85#/2, box
Diane-7, box, singles
Kat-4+10, box
Karen-3+15+10, box
Kenny-195#/6+15+15, box, singles
VonRon-205#/7+10, singles
Shernce-6+7, box
Shawn-4+15+4, box
Melanie-105#(2)/7+15+40, box, singles
Rosemary-95#/4+15+105
Ed-135#/6+15+30, box, singles
Lisa-3+15+110, box, singles
Susan-5+15+75, box, singles
AmyF-4
Pereda-125#/5+8, some box, singles
Day 3 rx’d:
Jeff-185#/5+10
Pat-155#/8
Randy-165#/4+15+10
Matt-215#/8
Diet Pepsi-4+15+17
Charlie-195#/4+14
David-135#/5
Alex-215#/9+5

Our current growth is a tribute to all of you, who spread the good word.
Thank you

Our current growth is a tribute to all of you, who spread the good word.
Thank you

…and I hope to run that beach bash 5k in my board shorts!

…and I hope to run that beach bash 5k in my board shorts!

…and I hope to run that beach bash 5k in my board shorts!

Elena, you could have cried… I can handle it. I live in a house full of women, I better be able to handle tears, or I am in big trouble!

Elena, you could have cried… I can handle it. I live in a house full of women, I better be able to handle tears, or I am in big trouble!

Elena – I learned from Randy & Steve & Pat (watching & listening). Pat was saying relax. I realized I was trying to jump like I do with singles (fast – Id have to have bionic arms to turn the rope that fast!) – while Randy was jumping s-l-o-w-e-r, jumping a little higher, and turning faster, w/hands low, back and close to his hips (shortens the rope, less distance, can turn faster). He told me try a knot to get my right length – sometimes it hits the top of my head if my hair is flying, that’s my typical length.
Takes a while before you memorize exactly where your hands should be for your rope length.
I praxed r-e-l-a-x-ing & going slow and got a few once in a while. Once I could do alternating, I was working toward consecutives.
A few weeks later I was watching the guys, and Steve said “it’s really all in the wrists.” From that cue – I just had consecutives! I still have probs if we have to do alot – takes a lot more energy than singles.
Everyone’s diff – you might try watching some of the taller guys for tips – Matt & Steve do it a little differently – they sort of jump forward and bend a little – pbly because they’re tall.
http://www.power-systems.com/s-22-jump-ropes.aspx
Maybe Santa will put one in our stockings!!
I can’t find one locally in stores – they say they’re seasonal.

Elena – I learned from Randy & Steve & Pat (watching & listening). Pat was saying relax. I realized I was trying to jump like I do with singles (fast – Id have to have bionic arms to turn the rope that fast!) – while Randy was jumping s-l-o-w-e-r, jumping a little higher, and turning faster, w/hands low, back and close to his hips (shortens the rope, less distance, can turn faster). He told me try a knot to get my right length – sometimes it hits the top of my head if my hair is flying, that’s my typical length.
Takes a while before you memorize exactly where your hands should be for your rope length.
I praxed r-e-l-a-x-ing & going slow and got a few once in a while. Once I could do alternating, I was working toward consecutives.
A few weeks later I was watching the guys, and Steve said “it’s really all in the wrists.” From that cue – I just had consecutives! I still have probs if we have to do alot – takes a lot more energy than singles.
Everyone’s diff – you might try watching some of the taller guys for tips – Matt & Steve do it a little differently – they sort of jump forward and bend a little – pbly because they’re tall.
http://www.power-systems.com/s-22-jump-ropes.aspx
Maybe Santa will put one in our stockings!!
I can’t find one locally in stores – they say they’re seasonal.

Elena – I learned from Randy & Steve & Pat (watching & listening). Pat was saying relax. I realized I was trying to jump like I do with singles (fast – Id have to have bionic arms to turn the rope that fast!) – while Randy was jumping s-l-o-w-e-r, jumping a little higher, and turning faster, w/hands low, back and close to his hips (shortens the rope, less distance, can turn faster). He told me try a knot to get my right length – sometimes it hits the top of my head if my hair is flying, that’s my typical length.
Takes a while before you memorize exactly where your hands should be for your rope length.
I praxed r-e-l-a-x-ing & going slow and got a few once in a while. Once I could do alternating, I was working toward consecutives.
A few weeks later I was watching the guys, and Steve said “it’s really all in the wrists.” From that cue – I just had consecutives! I still have probs if we have to do alot – takes a lot more energy than singles.
Everyone’s diff – you might try watching some of the taller guys for tips – Matt & Steve do it a little differently – they sort of jump forward and bend a little – pbly because they’re tall.
http://www.power-systems.com/s-22-jump-ropes.aspx
Maybe Santa will put one in our stockings!!
I can’t find one locally in stores – they say they’re seasonal.

One correction to my stats for yesterday. My max on the power cleans was 175# not 195#…Maybe I’ll hit that next time!

One correction to my stats for yesterday. My max on the power cleans was 175# not 195#…Maybe I’ll hit that next time!

Thanks for the tips and the link Deb – I think you are right about the relaxing part – I was getting to the point where I could do 6 or 7 in a row with a single skip in between, and yesterday I couldn’t even get 2 in a row – maybe it was nerves. Or maybe like today’s topic says it was all the turkey, stuffing and pie I just ate for a week straight weighing me down!!! I will figure it out, I just need to keep at it!
Maybe we will all get lucky and the weather will be as nice as it is today (Thursday) for the 5k – RedShed bikini thong race team here we come!!!

Thanks for the tips and the link Deb – I think you are right about the relaxing part – I was getting to the point where I could do 6 or 7 in a row with a single skip in between, and yesterday I couldn’t even get 2 in a row – maybe it was nerves. Or maybe like today’s topic says it was all the turkey, stuffing and pie I just ate for a week straight weighing me down!!! I will figure it out, I just need to keep at it!
Maybe we will all get lucky and the weather will be as nice as it is today (Thursday) for the 5k – RedShed bikini thong race team here we come!!!

Thanks for the tips and the link Deb – I think you are right about the relaxing part – I was getting to the point where I could do 6 or 7 in a row with a single skip in between, and yesterday I couldn’t even get 2 in a row – maybe it was nerves. Or maybe like today’s topic says it was all the turkey, stuffing and pie I just ate for a week straight weighing me down!!! I will figure it out, I just need to keep at it!
Maybe we will all get lucky and the weather will be as nice as it is today (Thursday) for the 5k – RedShed bikini thong race team here we come!!!