12.09.2009-Wednesday-Day 3

Snow and ice-forced rest day…
Made the attempt to get to the Shed, but turned around before getting very far – please be careful if you have to get out on the road today!
Beauty in Strength:
http://library.crossfit.com/free/pdf/CFJ_Games09_BeautyInStrength.pdf
The women of the CF Games
Why we LOVE CrossFit.
If you can’t make it to the Shed today and have dumbbells at home – do 150 d.b. thrusters as the sub for 150 wall balls or use the dumbbell for the 150 kb swings.
Another option:
burpee/sit-up
descending/ascending ladder:
15 – 1 reps of burpees/1 – 15 reps of sit-ups
15 burpees/1 sit-up
14 burpees/2 sit-ups
…until you get to 1 burpee and 15 sit-ups
you’ll love it after all those ring push-ups yesterday!
Contact Pat prior to coming in today – to see when he will actually be in today with the snow.

Snow and ice-forced rest day…
Made the attempt to get to the Shed, but turned around before getting very far – please be careful if you have to get out on the road today!
Beauty in Strength:
http://library.crossfit.com/free/pdf/CFJ_Games09_BeautyInStrength.pdf
The women of the CF Games
Why we LOVE CrossFit.
If you can’t make it to the Shed today and have dumbbells at home – do 150 d.b. thrusters as the sub for 150 wall balls or use the dumbbell for the 150 kb swings.
Another option:
burpee/sit-up
descending/ascending ladder:
15 – 1 reps of burpees/1 – 15 reps of sit-ups
15 burpees/1 sit-up
14 burpees/2 sit-ups
…until you get to 1 burpee and 15 sit-ups
you’ll love it after all those ring push-ups yesterday!
Contact Pat prior to coming in today – to see when he will actually be in today with the snow.

Snow and ice-forced rest day…
Made the attempt to get to the Shed, but turned around before getting very far – please be careful if you have to get out on the road today!
Beauty in Strength:
http://library.crossfit.com/free/pdf/CFJ_Games09_BeautyInStrength.pdf
The women of the CF Games
Why we LOVE CrossFit.
If you can’t make it to the Shed today and have dumbbells at home – do 150 d.b. thrusters as the sub for 150 wall balls or use the dumbbell for the 150 kb swings.
Another option:
burpee/sit-up
descending/ascending ladder:
15 – 1 reps of burpees/1 – 15 reps of sit-ups
15 burpees/1 sit-up
14 burpees/2 sit-ups
…until you get to 1 burpee and 15 sit-ups
you’ll love it after all those ring push-ups yesterday!
Contact Pat prior to coming in today – to see when he will actually be in today with the snow.

No secrets, Deb!! Share what you saw that will help you. If you think it will help you, it will most likely help all of us!

No secrets, Deb!! Share what you saw that will help you. If you think it will help you, it will most likely help all of us!

That link is very cool.
A lot of strong women out there, as well as in here!

That link is very cool.
A lot of strong women out there, as well as in here!

That link is very cool.
A lot of strong women out there, as well as in here!

breathing; i forgot the breathing!

breathing; i forgot the breathing!

Can’t make it in today so me , Matt & Miller are going to do J9’s suggested at the dojo. Question – how much weight with the dumbbells?

Can’t make it in today so me , Matt & Miller are going to do J9’s suggested at the dojo. Question – how much weight with the dumbbells?

Can’t make it in today so me , Matt & Miller are going to do J9’s suggested at the dojo. Question – how much weight with the dumbbells?

15# (10#)

15# (10#)

Matt was a no show so it was just me Miller & our friend Botti:
Miller & Botti – 150 d.b. thrusters/10 burpees/1 sit up etc.
Miller 9:07/18:12
Botti 9:58/18:12
Kat – 10 burpees/1 sit up etc – 150 d.b. thrusters
19:54/10:26
Glad to have it done with great company but I definetly missed the energy of the Shed.

Matt was a no show so it was just me Miller & our friend Botti:
Miller & Botti – 150 d.b. thrusters/10 burpees/1 sit up etc.
Miller 9:07/18:12
Botti 9:58/18:12
Kat – 10 burpees/1 sit up etc – 150 d.b. thrusters
19:54/10:26
Glad to have it done with great company but I definetly missed the energy of the Shed.

Matt was a no show so it was just me Miller & our friend Botti:
Miller & Botti – 150 d.b. thrusters/10 burpees/1 sit up etc.
Miller 9:07/18:12
Botti 9:58/18:12
Kat – 10 burpees/1 sit up etc – 150 d.b. thrusters
19:54/10:26
Glad to have it done with great company but I definetly missed the energy of the Shed.

doesn’t look like Im making it in, Im on “slush duty” tonite before it freezes (driveway slopes…ugh!) Will try to do the “at home” or make up tomorrow.

doesn’t look like Im making it in, Im on “slush duty” tonite before it freezes (driveway slopes…ugh!) Will try to do the “at home” or make up tomorrow.

Deb-
Any other tips for heaving heavier weight for those of us that DO breathe?
I WAS breathing and could only get 100#.
You are just super strong!
Kat & Miller-
Nice job on the WOD away from the Shed (and encouraging others to join you). I can come up with plenty of creative programming options for when you cannot make it in.
Ro-
Make note of that burpee/sit-up one. It will be one of the options for when you are traveling next week. And nice job practicing box jumps at home.
Holiday WOD/Gathering on Saturday 12/19 – I will make the burpee cookies!

Deb-
Any other tips for heaving heavier weight for those of us that DO breathe?
I WAS breathing and could only get 100#.
You are just super strong!
Kat & Miller-
Nice job on the WOD away from the Shed (and encouraging others to join you). I can come up with plenty of creative programming options for when you cannot make it in.
Ro-
Make note of that burpee/sit-up one. It will be one of the options for when you are traveling next week. And nice job practicing box jumps at home.
Holiday WOD/Gathering on Saturday 12/19 – I will make the burpee cookies!

Deb-
Any other tips for heaving heavier weight for those of us that DO breathe?
I WAS breathing and could only get 100#.
You are just super strong!
Kat & Miller-
Nice job on the WOD away from the Shed (and encouraging others to join you). I can come up with plenty of creative programming options for when you cannot make it in.
Ro-
Make note of that burpee/sit-up one. It will be one of the options for when you are traveling next week. And nice job practicing box jumps at home.
Holiday WOD/Gathering on Saturday 12/19 – I will make the burpee cookies!

Balls to the wall
Butt to the ball
Apparently this is quite the intense WOD. Not having done it before – let me know your after-thoughts…

Balls to the wall
Butt to the ball
Apparently this is quite the intense WOD. Not having done it before – let me know your after-thoughts…

Yes, great workout at the Dojo w/Kat, really glad we did it….But now it’s 8:15, I’m on day 8 of Paleo and dying for something sweet!!!!

Yes, great workout at the Dojo w/Kat, really glad we did it….But now it’s 8:15, I’m on day 8 of Paleo and dying for something sweet!!!!

Yes, great workout at the Dojo w/Kat, really glad we did it….But now it’s 8:15, I’m on day 8 of Paleo and dying for something sweet!!!!

Don’t do it Miller!!!!

Don’t do it Miller!!!!

fruit is sweet

fruit is sweet

fruit is sweet

Fruit is sweet but Pat and J9 lara trail mix is really seet, paleo friendly and just palin tastes great!
J9 noted home WOD will try that traveling next week. I thought I was going to do it home tonight but felt a rest day was needed. Thanks.

Fruit is sweet but Pat and J9 lara trail mix is really seet, paleo friendly and just palin tastes great!
J9 noted home WOD will try that traveling next week. I thought I was going to do it home tonight but felt a rest day was needed. Thanks.

Final load front squat/”Karen time”, #/KBswing time, #
Day 3 modified:
Diane-60#/8:00, 8#/3:10, 20#
Kris-115#/5:40, 16#/4:47, 16kg
Dale-95#/9:30, 16#/4:28, 16kg
Susan-7:54, 8#/4:06, 20#
Joanne-7:54, 12#/5:38
Lisa-10:13, 150 kbs 20#/5:10 100 kbs 15#
BrianO-120#/17:25/7:27, 16kg
Erin-110#/8:57/3:45, 16kg
Day 3 rx’d:
Pat-185#/8:57/6:10
Randy-145#/10:51/6:51
Kenny-225#/10:00/4:30
Diet Pepsi-105#/6:55/5:30
SvW-165#/8:41/6:02
McCoy-165#9:29/6:22
Shannon-80#(2)/14:00
Charlie-205#/8:55/4:47
Cheryl-105#/8:10/4:30
Scott-215#/7:41/6:22
Janice-95#/8:00/6:09
You had to be there to see the sychronized wall balls, and synchronized kb swings with the late group tonight. It was awesome!

Final load front squat/”Karen time”, #/KBswing time, #
Day 3 modified:
Diane-60#/8:00, 8#/3:10, 20#
Kris-115#/5:40, 16#/4:47, 16kg
Dale-95#/9:30, 16#/4:28, 16kg
Susan-7:54, 8#/4:06, 20#
Joanne-7:54, 12#/5:38
Lisa-10:13, 150 kbs 20#/5:10 100 kbs 15#
BrianO-120#/17:25/7:27, 16kg
Erin-110#/8:57/3:45, 16kg
Day 3 rx’d:
Pat-185#/8:57/6:10
Randy-145#/10:51/6:51
Kenny-225#/10:00/4:30
Diet Pepsi-105#/6:55/5:30
SvW-165#/8:41/6:02
McCoy-165#9:29/6:22
Shannon-80#(2)/14:00
Charlie-205#/8:55/4:47
Cheryl-105#/8:10/4:30
Scott-215#/7:41/6:22
Janice-95#/8:00/6:09
You had to be there to see the sychronized wall balls, and synchronized kb swings with the late group tonight. It was awesome!

Final load front squat/”Karen time”, #/KBswing time, #
Day 3 modified:
Diane-60#/8:00, 8#/3:10, 20#
Kris-115#/5:40, 16#/4:47, 16kg
Dale-95#/9:30, 16#/4:28, 16kg
Susan-7:54, 8#/4:06, 20#
Joanne-7:54, 12#/5:38
Lisa-10:13, 150 kbs 20#/5:10 100 kbs 15#
BrianO-120#/17:25/7:27, 16kg
Erin-110#/8:57/3:45, 16kg
Day 3 rx’d:
Pat-185#/8:57/6:10
Randy-145#/10:51/6:51
Kenny-225#/10:00/4:30
Diet Pepsi-105#/6:55/5:30
SvW-165#/8:41/6:02
McCoy-165#9:29/6:22
Shannon-80#(2)/14:00
Charlie-205#/8:55/4:47
Cheryl-105#/8:10/4:30
Scott-215#/7:41/6:22
Janice-95#/8:00/6:09
You had to be there to see the sychronized wall balls, and synchronized kb swings with the late group tonight. It was awesome!

Weather didn’t keep Dale away… 2 days in a row!
Still awaiting the re-arrival of some other ShedHeads.
Craig, at least come in and pick up your hoodie… otherwise I will just give it to Ally, since you two are about the same size!!!
(burn)
did I just write that??
no, seriously, some ShedHeads are missing and should probably just stop by and say “hi”, or at least blog a comment or two.

Weather didn’t keep Dale away… 2 days in a row!
Still awaiting the re-arrival of some other ShedHeads.
Craig, at least come in and pick up your hoodie… otherwise I will just give it to Ally, since you two are about the same size!!!
(burn)
did I just write that??
no, seriously, some ShedHeads are missing and should probably just stop by and say “hi”, or at least blog a comment or two.

did I mention how cool today was?? in case I forgot, today was cool… and a lot of fun.

did I mention how cool today was?? in case I forgot, today was cool… and a lot of fun.

did I mention how cool today was?? in case I forgot, today was cool… and a lot of fun.

I had to take a little break but i’ll be back in the shed soon

I had to take a little break but i’ll be back in the shed soon