120318 Rest Day

Yeah, G! Don’t waste a clean. Show that ball who’s boss.

Yeah, G! Don’t waste a clean. Show that ball who’s boss.

Yeah, G! Don’t waste a clean. Show that ball who’s boss.

Yeah, G! Don’t waste a clean. Show that ball who’s boss.

SK1_
For time:
15 back squats – 225/155
30 box jumps – 30″/24″, games standards
10 back squats
15 box jumps
5 back squats
10 box jumps
Kieran-12:45
McCoy-21:20
SK2_
EMOM for 10:00 of:
2 power cleans – 205/135
5 wall ball – 20/14 @ 10′ target
(if you fail to complete a round, rest the next full minute and then continue. you must complete 10 rounds)
Upon completion of the 10th round, perform 200 double unders for time.
Score is total time to complete WOD.
Colin-12:51
SK3_
For time:
1 mile sandbag carry
20 legless 6′ rope ascents, started from seated position
(partition as desired)
MikeC-DNF 25:00 (11 climbs)
CrumCake-DNF 20:00 (5 climbs)
Randy-28:19
CFE:
C2: 6 rounds
2 minutes on, 1 minute recovery
Brielle-3168
Pat-3202
CKL-2883
Amy-2627
Carrie-2804
MikeC-2962
C2/Run:
3 rounds for time (no recovery)
row 500m + run 400m
Kat-16:56
Sean-11:59
MikeC-13:44
JoeG-11:46
Colin-11:29
Scott-12:31
Janice-15:29
Christian-13:15
Keith-14:39
Steve-11:27

SK1_
For time:
15 back squats – 225/155
30 box jumps – 30″/24″, games standards
10 back squats
15 box jumps
5 back squats
10 box jumps
Kieran-12:45
McCoy-21:20
SK2_
EMOM for 10:00 of:
2 power cleans – 205/135
5 wall ball – 20/14 @ 10′ target
(if you fail to complete a round, rest the next full minute and then continue. you must complete 10 rounds)
Upon completion of the 10th round, perform 200 double unders for time.
Score is total time to complete WOD.
Colin-12:51
SK3_
For time:
1 mile sandbag carry
20 legless 6′ rope ascents, started from seated position
(partition as desired)
MikeC-DNF 25:00 (11 climbs)
CrumCake-DNF 20:00 (5 climbs)
Randy-28:19
CFE:
C2: 6 rounds
2 minutes on, 1 minute recovery
Brielle-3168
Pat-3202
CKL-2883
Amy-2627
Carrie-2804
MikeC-2962
C2/Run:
3 rounds for time (no recovery)
row 500m + run 400m
Kat-16:56
Sean-11:59
MikeC-13:44
JoeG-11:46
Colin-11:29
Scott-12:31
Janice-15:29
Christian-13:15
Keith-14:39
Steve-11:27

SK1_
For time:
15 back squats – 225/155
30 box jumps – 30″/24″, games standards
10 back squats
15 box jumps
5 back squats
10 box jumps
Kieran-12:45
McCoy-21:20
SK2_
EMOM for 10:00 of:
2 power cleans – 205/135
5 wall ball – 20/14 @ 10′ target
(if you fail to complete a round, rest the next full minute and then continue. you must complete 10 rounds)
Upon completion of the 10th round, perform 200 double unders for time.
Score is total time to complete WOD.
Colin-12:51
SK3_
For time:
1 mile sandbag carry
20 legless 6′ rope ascents, started from seated position
(partition as desired)
MikeC-DNF 25:00 (11 climbs)
CrumCake-DNF 20:00 (5 climbs)
Randy-28:19
CFE:
C2: 6 rounds
2 minutes on, 1 minute recovery
Brielle-3168
Pat-3202
CKL-2883
Amy-2627
Carrie-2804
MikeC-2962
C2/Run:
3 rounds for time (no recovery)
row 500m + run 400m
Kat-16:56
Sean-11:59
MikeC-13:44
JoeG-11:46
Colin-11:29
Scott-12:31
Janice-15:29
Christian-13:15
Keith-14:39
Steve-11:27

SK1_
For time:
15 back squats – 225/155
30 box jumps – 30″/24″, games standards
10 back squats
15 box jumps
5 back squats
10 box jumps
Kieran-12:45
McCoy-21:20
SK2_
EMOM for 10:00 of:
2 power cleans – 205/135
5 wall ball – 20/14 @ 10′ target
(if you fail to complete a round, rest the next full minute and then continue. you must complete 10 rounds)
Upon completion of the 10th round, perform 200 double unders for time.
Score is total time to complete WOD.
Colin-12:51
SK3_
For time:
1 mile sandbag carry
20 legless 6′ rope ascents, started from seated position
(partition as desired)
MikeC-DNF 25:00 (11 climbs)
CrumCake-DNF 20:00 (5 climbs)
Randy-28:19
CFE:
C2: 6 rounds
2 minutes on, 1 minute recovery
Brielle-3168
Pat-3202
CKL-2883
Amy-2627
Carrie-2804
MikeC-2962
C2/Run:
3 rounds for time (no recovery)
row 500m + run 400m
Kat-16:56
Sean-11:59
MikeC-13:44
JoeG-11:46
Colin-11:29
Scott-12:31
Janice-15:29
Christian-13:15
Keith-14:39
Steve-11:27

Awesome job in fitting in your weekly CFE!
Have a great rest of the weekend!

Awesome job in fitting in your weekly CFE!
Have a great rest of the weekend!

Awesome job in fitting in your weekly CFE!
Have a great rest of the weekend!

Awesome job in fitting in your weekly CFE!
Have a great rest of the weekend!

Wishing I had one of these right now.
http://www.pastairlifts.com/index.htm

Wishing I had one of these right now.
http://www.pastairlifts.com/index.htm

Wishing I had one of these right now.
http://www.pastairlifts.com/index.htm

Wishing I had one of these right now.
http://www.pastairlifts.com/index.htm

I clicked on that because the url had “pasta” in it.

I clicked on that because the url had “pasta” in it.

I clicked on that because the url had “pasta” in it.

I clicked on that because the url had “pasta” in it.

Very aware of my legs today. Very.

Very aware of my legs today. Very.

Very aware of my legs today. Very.

Very aware of my legs today. Very.

Haha Keith! PA Stairs Lifts 🙂

Haha Keith! PA Stairs Lifts 🙂

Haha Keith! PA Stairs Lifts 🙂

Haha Keith! PA Stairs Lifts 🙂

Finally registered for L4L!! Pretty excited, enjoy your rest day & time to get back to work tomorrow.

Finally registered for L4L!! Pretty excited, enjoy your rest day & time to get back to work tomorrow.

Finally registered for L4L!! Pretty excited, enjoy your rest day & time to get back to work tomorrow.

Finally registered for L4L!! Pretty excited, enjoy your rest day & time to get back to work tomorrow.

Whey powder are “isolates” and concentrates”? wich is better. trying to find a good protein because of recovery issues.
http://www.vitacost.com/About-Time-Whey-Protein-Isolate
here is the one i ordered. i thought it was good but know that i am looking at it, it is a isolate and some articles say concetrates are better. any help
other option is this stuff, Mercola Pure Power Protein but it is $$$

Whey powder are “isolates” and concentrates”? wich is better. trying to find a good protein because of recovery issues.
http://www.vitacost.com/About-Time-Whey-Protein-Isolate
here is the one i ordered. i thought it was good but know that i am looking at it, it is a isolate and some articles say concetrates are better. any help
other option is this stuff, Mercola Pure Power Protein but it is $$$

Whey powder are “isolates” and concentrates”? wich is better. trying to find a good protein because of recovery issues.
http://www.vitacost.com/About-Time-Whey-Protein-Isolate
here is the one i ordered. i thought it was good but know that i am looking at it, it is a isolate and some articles say concetrates are better. any help
other option is this stuff, Mercola Pure Power Protein but it is $$$

Whey powder are “isolates” and concentrates”? wich is better. trying to find a good protein because of recovery issues.
http://www.vitacost.com/About-Time-Whey-Protein-Isolate
here is the one i ordered. i thought it was good but know that i am looking at it, it is a isolate and some articles say concetrates are better. any help
other option is this stuff, Mercola Pure Power Protein but it is $$$

DP – try peanut butter

DP – try peanut butter

DP – try peanut butter

DP – try peanut butter

This week coming up we have all repeat WODs, shedkickers included.
The shedkickers and daily workouts will have a lot of the same movements, so I suggest that you limit your training to 1 WOD per day… be smart about choosing double WODs… it could end up hurting you for whatever 12.5 is.
Also, I will be taking on a new position with my company, and starting the week of 3/26 I will have limited time to commit to the shed and my own training.
I may not be around that much in April, but I will continue to program the WODs. Doug, Brielle and Janine will continue to coach all of you and lead you to greatness. When there are going to be changes in the schedule, we will be sure to let you know.
I hope to be back in the shed on some level about mid to late April.
Just wanted to let y’all know the deal, so you aren’t wondering “what happened to Pat”, when I am not around at the end of the month.
Hope y’all had a great weekend!
See you tomorrow!!

This week coming up we have all repeat WODs, shedkickers included.
The shedkickers and daily workouts will have a lot of the same movements, so I suggest that you limit your training to 1 WOD per day… be smart about choosing double WODs… it could end up hurting you for whatever 12.5 is.
Also, I will be taking on a new position with my company, and starting the week of 3/26 I will have limited time to commit to the shed and my own training.
I may not be around that much in April, but I will continue to program the WODs. Doug, Brielle and Janine will continue to coach all of you and lead you to greatness. When there are going to be changes in the schedule, we will be sure to let you know.
I hope to be back in the shed on some level about mid to late April.
Just wanted to let y’all know the deal, so you aren’t wondering “what happened to Pat”, when I am not around at the end of the month.
Hope y’all had a great weekend!
See you tomorrow!!

This week coming up we have all repeat WODs, shedkickers included.
The shedkickers and daily workouts will have a lot of the same movements, so I suggest that you limit your training to 1 WOD per day… be smart about choosing double WODs… it could end up hurting you for whatever 12.5 is.
Also, I will be taking on a new position with my company, and starting the week of 3/26 I will have limited time to commit to the shed and my own training.
I may not be around that much in April, but I will continue to program the WODs. Doug, Brielle and Janine will continue to coach all of you and lead you to greatness. When there are going to be changes in the schedule, we will be sure to let you know.
I hope to be back in the shed on some level about mid to late April.
Just wanted to let y’all know the deal, so you aren’t wondering “what happened to Pat”, when I am not around at the end of the month.
Hope y’all had a great weekend!
See you tomorrow!!

This week coming up we have all repeat WODs, shedkickers included.
The shedkickers and daily workouts will have a lot of the same movements, so I suggest that you limit your training to 1 WOD per day… be smart about choosing double WODs… it could end up hurting you for whatever 12.5 is.
Also, I will be taking on a new position with my company, and starting the week of 3/26 I will have limited time to commit to the shed and my own training.
I may not be around that much in April, but I will continue to program the WODs. Doug, Brielle and Janine will continue to coach all of you and lead you to greatness. When there are going to be changes in the schedule, we will be sure to let you know.
I hope to be back in the shed on some level about mid to late April.
Just wanted to let y’all know the deal, so you aren’t wondering “what happened to Pat”, when I am not around at the end of the month.
Hope y’all had a great weekend!
See you tomorrow!!

Good luck in the new position, Pat. We hope to see you back soon.

Good luck in the new position, Pat. We hope to see you back soon.

Good luck in the new position, Pat. We hope to see you back soon.

Good luck in the new position, Pat. We hope to see you back soon.

If you have not submitted your score for 12.4 – please submit ASAP.
THANKS!

If you have not submitted your score for 12.4 – please submit ASAP.
THANKS!

If you have not submitted your score for 12.4 – please submit ASAP.
THANKS!

If you have not submitted your score for 12.4 – please submit ASAP.
THANKS!

DP, I think whey concentrate is less processed but has more lactose, so if you’re intolerant or trying to be as close to paleo as you can, isolate is better. If you’re good with lactose, concentrates might be better for pre-workout shakes for a little extra energy. I usually have a piece of fruit before workouts and whey isolate after.
Pat, we’ll still wonder what happened to you.

DP, I think whey concentrate is less processed but has more lactose, so if you’re intolerant or trying to be as close to paleo as you can, isolate is better. If you’re good with lactose, concentrates might be better for pre-workout shakes for a little extra energy. I usually have a piece of fruit before workouts and whey isolate after.
Pat, we’ll still wonder what happened to you.

DP, I think whey concentrate is less processed but has more lactose, so if you’re intolerant or trying to be as close to paleo as you can, isolate is better. If you’re good with lactose, concentrates might be better for pre-workout shakes for a little extra energy. I usually have a piece of fruit before workouts and whey isolate after.
Pat, we’ll still wonder what happened to you.

DP, I think whey concentrate is less processed but has more lactose, so if you’re intolerant or trying to be as close to paleo as you can, isolate is better. If you’re good with lactose, concentrates might be better for pre-workout shakes for a little extra energy. I usually have a piece of fruit before workouts and whey isolate after.
Pat, we’ll still wonder what happened to you.

Keiran=encyclopedia.

Keiran=encyclopedia.

Keiran=encyclopedia.

Keiran=encyclopedia.

Good luck, Pat! We’ll look forward to seeing you tomorrow!

Good luck, Pat! We’ll look forward to seeing you tomorrow!

Good luck, Pat! We’ll look forward to seeing you tomorrow!

Good luck, Pat! We’ll look forward to seeing you tomorrow!

Good luck pat with the new position… We know you are taking care of business brotha we will see you around and we will keep up the intensity!

Good luck pat with the new position… We know you are taking care of business brotha we will see you around and we will keep up the intensity!

Good luck pat with the new position… We know you are taking care of business brotha we will see you around and we will keep up the intensity!

Good luck pat with the new position… We know you are taking care of business brotha we will see you around and we will keep up the intensity!

Kieran is a well of knowledge.
love it!

Kieran is a well of knowledge.
love it!

Kieran is a well of knowledge.
love it!

Kieran is a well of knowledge.
love it!