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  1. J9

    Announcements for all athletes participating in Rock the WOD II:
    -Athlete check in is from 8:30-9:00. It is important for everyone to check in before 9:00.
    -Heats will begin at 9:15 and the event is planned to finish at 1:15.
    -Please let us know of any scheduling changes. Your partner is relying on you to be there!
    -CFWE & RedShed will be providing hamburgers, hot dogs, water, and beer. If you would like any other food or drink please feel free to bring it. Additional food and side dishes are welcome!
    WOD 1 – Load it up & Hold it now!
    5:00 to find your 1RM squat clean to overhead (squat clean & jerk)
    @ 5:00..
    AMRAP in 5:00 of:
    burpee partner hops
    (plank hold)
    Rules: 5:00 1RM
    Each athlete will have his/her own barbell and bumpers. The goal is to find your 1 rep max for a squat clean to overhead in 5:00. Athletes can thruster out of the squat clean, or perform a jerk at the top… score = combined weight
    Rules: 5:00 AMRAP
    One athlete is holding the top of a push-up. Their partner must perform his/her burpees parallel to his/her partner, then jump over their partner (as if it were burpee bar hops). The jump must occur between the shoulders and hips of your partner, and you must jump off of and land on two feet. Once the plank plane is broken, athletes must switch… score = total burpees.
    WOD 2 – Row/WallBall Relay
    AMRAP in 7:00 of:
    calories – rower
    wall ball – 20/14 @ 10′ target
    Rules:
    Both athletes moving at the same time.
    Once wall balls are broken or the ball hits the ground, athletes must switch positions… score = combined score (calories + wall balls) in 7:00
    WOD 3 – Grip Buster
    AMRAP in 10:00 of:
    200 double unders & barbell hold (top of deadlift) – 155/105
    100 kettlebell swings – 24kg/16kg & pull-up hold – chin over bar/bar hang
    Rules:
    One athlete working while the other athlete is holding barbell or top of pull-up/bar hang.
    Athletes can switch positions at any time, but MUST switch positions when the hold is broken, and can switch positions as often as it takes to complete repetitions.
    All reps must be completed before moving on to the next movement… score = total reps completed in 10:00. Men must hold the top of the pull-up (chin over bar), women will perform a bar hang.
    HEAT LIST: (SUBJECT TO CHANGE)
    TEAM # HEAT # MALE FEMALE START TIME WOD #1 START TIME WOD #2 START TIME WOD #3
    1 1 Scott Garry Janice Garry 9:15 10:45 11:45
    2 1 Scotty Kat Van Wolput 9:15 10:45 11:45
    3 1 Dave M Shannon 9:15 10:45 11:45
    4 1 John B Jennie 9:15 10:45 11:45
    5 1 Alex Madeline 9:15 10:45 11:45
    6 1 Hugo Tanya 9:15 10:45 11:45
    7 2 Justin Datesman Melanie Palen 9:30 10:45 12:00
    8 2 McCoy Lily Cho 9:30 10:45 12:00
    9 2 Jon Latysha 9:30 10:55 12:00
    10 2 Sam Summer 9:30 10:55 12:00
    11 2 John Mc Shauna 9:30 10:55 12:00
    12 2 Anna Diana 9:30 10:55 12:00
    13 3 Nick Ashley 9:45 10:55 12:15
    14 3 Steve Kelmer Brielle Kelmer 9:45 10:55 12:15
    15 3 Carlo April 9:45 10:55 12:15
    16 3 Frank G Stephanie 9:45 10:55 12:15
    17 3 Scott Chad 9:45 11:05 12:15
    18 4 Sean Hefferon Kate O’Brien 10:00 11:05 12:30
    19 4 Chris Saunders Mike Ward 10:00 11:05 12:30
    20 4 Terence Cherese 10:00 11:05 12:30
    21 4 Steve B Jacqueline 10:00 11:05 12:30
    22 4 Chris D Sami 10:00 11:05 12:30
    23 5 Marc Mendoza Shannon McCoy 10:15 11:05 12:45
    24 5 Josh Arcona Robin Suplicki 10:15 11:05 12:45
    25 5 Bobby M Liz 10:15 11:15 12:45
    26 5 Justin Colleen 10:15 11:15 12:45
    27 5 George Dina 10:15 11:15 12:45
    28 6 Doug DeMarco Alyssa Catalano 10:30 11:15 1:00
    29 6 Joe D Karen 10:30 11:15 1:00
    30 6 Armando Bridget 10:30 11:15 1:00
    31 6 Bobby A Tonia 10:30 11:15 1:00
    32 6 Greg Judy 10:30 11:15 1:00

  2. J9

    Announcements for all athletes participating in Rock the WOD II:
    -Athlete check in is from 8:30-9:00. It is important for everyone to check in before 9:00.
    -Heats will begin at 9:15 and the event is planned to finish at 1:15.
    -Please let us know of any scheduling changes. Your partner is relying on you to be there!
    -CFWE & RedShed will be providing hamburgers, hot dogs, water, and beer. If you would like any other food or drink please feel free to bring it. Additional food and side dishes are welcome!
    WOD 1 – Load it up & Hold it now!
    5:00 to find your 1RM squat clean to overhead (squat clean & jerk)
    @ 5:00..
    AMRAP in 5:00 of:
    burpee partner hops
    (plank hold)
    Rules: 5:00 1RM
    Each athlete will have his/her own barbell and bumpers. The goal is to find your 1 rep max for a squat clean to overhead in 5:00. Athletes can thruster out of the squat clean, or perform a jerk at the top… score = combined weight
    Rules: 5:00 AMRAP
    One athlete is holding the top of a push-up. Their partner must perform his/her burpees parallel to his/her partner, then jump over their partner (as if it were burpee bar hops). The jump must occur between the shoulders and hips of your partner, and you must jump off of and land on two feet. Once the plank plane is broken, athletes must switch… score = total burpees.
    WOD 2 – Row/WallBall Relay
    AMRAP in 7:00 of:
    calories – rower
    wall ball – 20/14 @ 10′ target
    Rules:
    Both athletes moving at the same time.
    Once wall balls are broken or the ball hits the ground, athletes must switch positions… score = combined score (calories + wall balls) in 7:00
    WOD 3 – Grip Buster
    AMRAP in 10:00 of:
    200 double unders & barbell hold (top of deadlift) – 155/105
    100 kettlebell swings – 24kg/16kg & pull-up hold – chin over bar/bar hang
    Rules:
    One athlete working while the other athlete is holding barbell or top of pull-up/bar hang.
    Athletes can switch positions at any time, but MUST switch positions when the hold is broken, and can switch positions as often as it takes to complete repetitions.
    All reps must be completed before moving on to the next movement… score = total reps completed in 10:00. Men must hold the top of the pull-up (chin over bar), women will perform a bar hang.
    HEAT LIST: (SUBJECT TO CHANGE)
    TEAM # HEAT # MALE FEMALE START TIME WOD #1 START TIME WOD #2 START TIME WOD #3
    1 1 Scott Garry Janice Garry 9:15 10:45 11:45
    2 1 Scotty Kat Van Wolput 9:15 10:45 11:45
    3 1 Dave M Shannon 9:15 10:45 11:45
    4 1 John B Jennie 9:15 10:45 11:45
    5 1 Alex Madeline 9:15 10:45 11:45
    6 1 Hugo Tanya 9:15 10:45 11:45
    7 2 Justin Datesman Melanie Palen 9:30 10:45 12:00
    8 2 McCoy Lily Cho 9:30 10:45 12:00
    9 2 Jon Latysha 9:30 10:55 12:00
    10 2 Sam Summer 9:30 10:55 12:00
    11 2 John Mc Shauna 9:30 10:55 12:00
    12 2 Anna Diana 9:30 10:55 12:00
    13 3 Nick Ashley 9:45 10:55 12:15
    14 3 Steve Kelmer Brielle Kelmer 9:45 10:55 12:15
    15 3 Carlo April 9:45 10:55 12:15
    16 3 Frank G Stephanie 9:45 10:55 12:15
    17 3 Scott Chad 9:45 11:05 12:15
    18 4 Sean Hefferon Kate O’Brien 10:00 11:05 12:30
    19 4 Chris Saunders Mike Ward 10:00 11:05 12:30
    20 4 Terence Cherese 10:00 11:05 12:30
    21 4 Steve B Jacqueline 10:00 11:05 12:30
    22 4 Chris D Sami 10:00 11:05 12:30
    23 5 Marc Mendoza Shannon McCoy 10:15 11:05 12:45
    24 5 Josh Arcona Robin Suplicki 10:15 11:05 12:45
    25 5 Bobby M Liz 10:15 11:15 12:45
    26 5 Justin Colleen 10:15 11:15 12:45
    27 5 George Dina 10:15 11:15 12:45
    28 6 Doug DeMarco Alyssa Catalano 10:30 11:15 1:00
    29 6 Joe D Karen 10:30 11:15 1:00
    30 6 Armando Bridget 10:30 11:15 1:00
    31 6 Bobby A Tonia 10:30 11:15 1:00
    32 6 Greg Judy 10:30 11:15 1:00

  3. J9

    Announcements for all athletes participating in Rock the WOD II:
    -Athlete check in is from 8:30-9:00. It is important for everyone to check in before 9:00.
    -Heats will begin at 9:15 and the event is planned to finish at 1:15.
    -Please let us know of any scheduling changes. Your partner is relying on you to be there!
    -CFWE & RedShed will be providing hamburgers, hot dogs, water, and beer. If you would like any other food or drink please feel free to bring it. Additional food and side dishes are welcome!
    WOD 1 – Load it up & Hold it now!
    5:00 to find your 1RM squat clean to overhead (squat clean & jerk)
    @ 5:00..
    AMRAP in 5:00 of:
    burpee partner hops
    (plank hold)
    Rules: 5:00 1RM
    Each athlete will have his/her own barbell and bumpers. The goal is to find your 1 rep max for a squat clean to overhead in 5:00. Athletes can thruster out of the squat clean, or perform a jerk at the top… score = combined weight
    Rules: 5:00 AMRAP
    One athlete is holding the top of a push-up. Their partner must perform his/her burpees parallel to his/her partner, then jump over their partner (as if it were burpee bar hops). The jump must occur between the shoulders and hips of your partner, and you must jump off of and land on two feet. Once the plank plane is broken, athletes must switch… score = total burpees.
    WOD 2 – Row/WallBall Relay
    AMRAP in 7:00 of:
    calories – rower
    wall ball – 20/14 @ 10′ target
    Rules:
    Both athletes moving at the same time.
    Once wall balls are broken or the ball hits the ground, athletes must switch positions… score = combined score (calories + wall balls) in 7:00
    WOD 3 – Grip Buster
    AMRAP in 10:00 of:
    200 double unders & barbell hold (top of deadlift) – 155/105
    100 kettlebell swings – 24kg/16kg & pull-up hold – chin over bar/bar hang
    Rules:
    One athlete working while the other athlete is holding barbell or top of pull-up/bar hang.
    Athletes can switch positions at any time, but MUST switch positions when the hold is broken, and can switch positions as often as it takes to complete repetitions.
    All reps must be completed before moving on to the next movement… score = total reps completed in 10:00. Men must hold the top of the pull-up (chin over bar), women will perform a bar hang.
    HEAT LIST: (SUBJECT TO CHANGE)
    TEAM # HEAT # MALE FEMALE START TIME WOD #1 START TIME WOD #2 START TIME WOD #3
    1 1 Scott Garry Janice Garry 9:15 10:45 11:45
    2 1 Scotty Kat Van Wolput 9:15 10:45 11:45
    3 1 Dave M Shannon 9:15 10:45 11:45
    4 1 John B Jennie 9:15 10:45 11:45
    5 1 Alex Madeline 9:15 10:45 11:45
    6 1 Hugo Tanya 9:15 10:45 11:45
    7 2 Justin Datesman Melanie Palen 9:30 10:45 12:00
    8 2 McCoy Lily Cho 9:30 10:45 12:00
    9 2 Jon Latysha 9:30 10:55 12:00
    10 2 Sam Summer 9:30 10:55 12:00
    11 2 John Mc Shauna 9:30 10:55 12:00
    12 2 Anna Diana 9:30 10:55 12:00
    13 3 Nick Ashley 9:45 10:55 12:15
    14 3 Steve Kelmer Brielle Kelmer 9:45 10:55 12:15
    15 3 Carlo April 9:45 10:55 12:15
    16 3 Frank G Stephanie 9:45 10:55 12:15
    17 3 Scott Chad 9:45 11:05 12:15
    18 4 Sean Hefferon Kate O’Brien 10:00 11:05 12:30
    19 4 Chris Saunders Mike Ward 10:00 11:05 12:30
    20 4 Terence Cherese 10:00 11:05 12:30
    21 4 Steve B Jacqueline 10:00 11:05 12:30
    22 4 Chris D Sami 10:00 11:05 12:30
    23 5 Marc Mendoza Shannon McCoy 10:15 11:05 12:45
    24 5 Josh Arcona Robin Suplicki 10:15 11:05 12:45
    25 5 Bobby M Liz 10:15 11:15 12:45
    26 5 Justin Colleen 10:15 11:15 12:45
    27 5 George Dina 10:15 11:15 12:45
    28 6 Doug DeMarco Alyssa Catalano 10:30 11:15 1:00
    29 6 Joe D Karen 10:30 11:15 1:00
    30 6 Armando Bridget 10:30 11:15 1:00
    31 6 Bobby A Tonia 10:30 11:15 1:00
    32 6 Greg Judy 10:30 11:15 1:00

  4. J9

    Announcements for all athletes participating in Rock the WOD II:
    -Athlete check in is from 8:30-9:00. It is important for everyone to check in before 9:00.
    -Heats will begin at 9:15 and the event is planned to finish at 1:15.
    -Please let us know of any scheduling changes. Your partner is relying on you to be there!
    -CFWE & RedShed will be providing hamburgers, hot dogs, water, and beer. If you would like any other food or drink please feel free to bring it. Additional food and side dishes are welcome!
    WOD 1 – Load it up & Hold it now!
    5:00 to find your 1RM squat clean to overhead (squat clean & jerk)
    @ 5:00..
    AMRAP in 5:00 of:
    burpee partner hops
    (plank hold)
    Rules: 5:00 1RM
    Each athlete will have his/her own barbell and bumpers. The goal is to find your 1 rep max for a squat clean to overhead in 5:00. Athletes can thruster out of the squat clean, or perform a jerk at the top… score = combined weight
    Rules: 5:00 AMRAP
    One athlete is holding the top of a push-up. Their partner must perform his/her burpees parallel to his/her partner, then jump over their partner (as if it were burpee bar hops). The jump must occur between the shoulders and hips of your partner, and you must jump off of and land on two feet. Once the plank plane is broken, athletes must switch… score = total burpees.
    WOD 2 – Row/WallBall Relay
    AMRAP in 7:00 of:
    calories – rower
    wall ball – 20/14 @ 10′ target
    Rules:
    Both athletes moving at the same time.
    Once wall balls are broken or the ball hits the ground, athletes must switch positions… score = combined score (calories + wall balls) in 7:00
    WOD 3 – Grip Buster
    AMRAP in 10:00 of:
    200 double unders & barbell hold (top of deadlift) – 155/105
    100 kettlebell swings – 24kg/16kg & pull-up hold – chin over bar/bar hang
    Rules:
    One athlete working while the other athlete is holding barbell or top of pull-up/bar hang.
    Athletes can switch positions at any time, but MUST switch positions when the hold is broken, and can switch positions as often as it takes to complete repetitions.
    All reps must be completed before moving on to the next movement… score = total reps completed in 10:00. Men must hold the top of the pull-up (chin over bar), women will perform a bar hang.
    HEAT LIST: (SUBJECT TO CHANGE)
    TEAM # HEAT # MALE FEMALE START TIME WOD #1 START TIME WOD #2 START TIME WOD #3
    1 1 Scott Garry Janice Garry 9:15 10:45 11:45
    2 1 Scotty Kat Van Wolput 9:15 10:45 11:45
    3 1 Dave M Shannon 9:15 10:45 11:45
    4 1 John B Jennie 9:15 10:45 11:45
    5 1 Alex Madeline 9:15 10:45 11:45
    6 1 Hugo Tanya 9:15 10:45 11:45
    7 2 Justin Datesman Melanie Palen 9:30 10:45 12:00
    8 2 McCoy Lily Cho 9:30 10:45 12:00
    9 2 Jon Latysha 9:30 10:55 12:00
    10 2 Sam Summer 9:30 10:55 12:00
    11 2 John Mc Shauna 9:30 10:55 12:00
    12 2 Anna Diana 9:30 10:55 12:00
    13 3 Nick Ashley 9:45 10:55 12:15
    14 3 Steve Kelmer Brielle Kelmer 9:45 10:55 12:15
    15 3 Carlo April 9:45 10:55 12:15
    16 3 Frank G Stephanie 9:45 10:55 12:15
    17 3 Scott Chad 9:45 11:05 12:15
    18 4 Sean Hefferon Kate O’Brien 10:00 11:05 12:30
    19 4 Chris Saunders Mike Ward 10:00 11:05 12:30
    20 4 Terence Cherese 10:00 11:05 12:30
    21 4 Steve B Jacqueline 10:00 11:05 12:30
    22 4 Chris D Sami 10:00 11:05 12:30
    23 5 Marc Mendoza Shannon McCoy 10:15 11:05 12:45
    24 5 Josh Arcona Robin Suplicki 10:15 11:05 12:45
    25 5 Bobby M Liz 10:15 11:15 12:45
    26 5 Justin Colleen 10:15 11:15 12:45
    27 5 George Dina 10:15 11:15 12:45
    28 6 Doug DeMarco Alyssa Catalano 10:30 11:15 1:00
    29 6 Joe D Karen 10:30 11:15 1:00
    30 6 Armando Bridget 10:30 11:15 1:00
    31 6 Bobby A Tonia 10:30 11:15 1:00
    32 6 Greg Judy 10:30 11:15 1:00

  5. J9

    Announcements for all athletes participating in Rock the WOD II:
    -Athlete check in is from 8:30-9:00. It is important for everyone to check in before 9:00.
    -Heats will begin at 9:15 and the event is planned to finish at 1:15.
    -Please let us know of any scheduling changes. Your partner is relying on you to be there!
    -CFWE & RedShed will be providing hamburgers, hot dogs, water, and beer. If you would like any other food or drink please feel free to bring it. Additional food and side dishes are welcome!
    WOD 1 – Load it up & Hold it now!
    5:00 to find your 1RM squat clean to overhead (squat clean & jerk)
    @ 5:00..
    AMRAP in 5:00 of:
    burpee partner hops
    (plank hold)
    Rules: 5:00 1RM
    Each athlete will have his/her own barbell and bumpers. The goal is to find your 1 rep max for a squat clean to overhead in 5:00. Athletes can thruster out of the squat clean, or perform a jerk at the top… score = combined weight
    Rules: 5:00 AMRAP
    One athlete is holding the top of a push-up. Their partner must perform his/her burpees parallel to his/her partner, then jump over their partner (as if it were burpee bar hops). The jump must occur between the shoulders and hips of your partner, and you must jump off of and land on two feet. Once the plank plane is broken, athletes must switch… score = total burpees.
    WOD 2 – Row/WallBall Relay
    AMRAP in 7:00 of:
    calories – rower
    wall ball – 20/14 @ 10′ target
    Rules:
    Both athletes moving at the same time.
    Once wall balls are broken or the ball hits the ground, athletes must switch positions… score = combined score (calories + wall balls) in 7:00
    WOD 3 – Grip Buster
    AMRAP in 10:00 of:
    200 double unders & barbell hold (top of deadlift) – 155/105
    100 kettlebell swings – 24kg/16kg & pull-up hold – chin over bar/bar hang
    Rules:
    One athlete working while the other athlete is holding barbell or top of pull-up/bar hang.
    Athletes can switch positions at any time, but MUST switch positions when the hold is broken, and can switch positions as often as it takes to complete repetitions.
    All reps must be completed before moving on to the next movement… score = total reps completed in 10:00. Men must hold the top of the pull-up (chin over bar), women will perform a bar hang.
    HEAT LIST: (SUBJECT TO CHANGE)
    TEAM # HEAT # MALE FEMALE START TIME WOD #1 START TIME WOD #2 START TIME WOD #3
    1 1 Scott Garry Janice Garry 9:15 10:45 11:45
    2 1 Scotty Kat Van Wolput 9:15 10:45 11:45
    3 1 Dave M Shannon 9:15 10:45 11:45
    4 1 John B Jennie 9:15 10:45 11:45
    5 1 Alex Madeline 9:15 10:45 11:45
    6 1 Hugo Tanya 9:15 10:45 11:45
    7 2 Justin Datesman Melanie Palen 9:30 10:45 12:00
    8 2 McCoy Lily Cho 9:30 10:45 12:00
    9 2 Jon Latysha 9:30 10:55 12:00
    10 2 Sam Summer 9:30 10:55 12:00
    11 2 John Mc Shauna 9:30 10:55 12:00
    12 2 Anna Diana 9:30 10:55 12:00
    13 3 Nick Ashley 9:45 10:55 12:15
    14 3 Steve Kelmer Brielle Kelmer 9:45 10:55 12:15
    15 3 Carlo April 9:45 10:55 12:15
    16 3 Frank G Stephanie 9:45 10:55 12:15
    17 3 Scott Chad 9:45 11:05 12:15
    18 4 Sean Hefferon Kate O’Brien 10:00 11:05 12:30
    19 4 Chris Saunders Mike Ward 10:00 11:05 12:30
    20 4 Terence Cherese 10:00 11:05 12:30
    21 4 Steve B Jacqueline 10:00 11:05 12:30
    22 4 Chris D Sami 10:00 11:05 12:30
    23 5 Marc Mendoza Shannon McCoy 10:15 11:05 12:45
    24 5 Josh Arcona Robin Suplicki 10:15 11:05 12:45
    25 5 Bobby M Liz 10:15 11:15 12:45
    26 5 Justin Colleen 10:15 11:15 12:45
    27 5 George Dina 10:15 11:15 12:45
    28 6 Doug DeMarco Alyssa Catalano 10:30 11:15 1:00
    29 6 Joe D Karen 10:30 11:15 1:00
    30 6 Armando Bridget 10:30 11:15 1:00
    31 6 Bobby A Tonia 10:30 11:15 1:00
    32 6 Greg Judy 10:30 11:15 1:00

  6. J9

    Announcements for all athletes participating in Rock the WOD II:
    -Athlete check in is from 8:30-9:00. It is important for everyone to check in before 9:00.
    -Heats will begin at 9:15 and the event is planned to finish at 1:15.
    -Please let us know of any scheduling changes. Your partner is relying on you to be there!
    -CFWE & RedShed will be providing hamburgers, hot dogs, water, and beer. If you would like any other food or drink please feel free to bring it. Additional food and side dishes are welcome!
    WOD 1 – Load it up & Hold it now!
    5:00 to find your 1RM squat clean to overhead (squat clean & jerk)
    @ 5:00..
    AMRAP in 5:00 of:
    burpee partner hops
    (plank hold)
    Rules: 5:00 1RM
    Each athlete will have his/her own barbell and bumpers. The goal is to find your 1 rep max for a squat clean to overhead in 5:00. Athletes can thruster out of the squat clean, or perform a jerk at the top… score = combined weight
    Rules: 5:00 AMRAP
    One athlete is holding the top of a push-up. Their partner must perform his/her burpees parallel to his/her partner, then jump over their partner (as if it were burpee bar hops). The jump must occur between the shoulders and hips of your partner, and you must jump off of and land on two feet. Once the plank plane is broken, athletes must switch… score = total burpees.
    WOD 2 – Row/WallBall Relay
    AMRAP in 7:00 of:
    calories – rower
    wall ball – 20/14 @ 10′ target
    Rules:
    Both athletes moving at the same time.
    Once wall balls are broken or the ball hits the ground, athletes must switch positions… score = combined score (calories + wall balls) in 7:00
    WOD 3 – Grip Buster
    AMRAP in 10:00 of:
    200 double unders & barbell hold (top of deadlift) – 155/105
    100 kettlebell swings – 24kg/16kg & pull-up hold – chin over bar/bar hang
    Rules:
    One athlete working while the other athlete is holding barbell or top of pull-up/bar hang.
    Athletes can switch positions at any time, but MUST switch positions when the hold is broken, and can switch positions as often as it takes to complete repetitions.
    All reps must be completed before moving on to the next movement… score = total reps completed in 10:00. Men must hold the top of the pull-up (chin over bar), women will perform a bar hang.
    HEAT LIST: (SUBJECT TO CHANGE)
    TEAM # HEAT # MALE FEMALE START TIME WOD #1 START TIME WOD #2 START TIME WOD #3
    1 1 Scott Garry Janice Garry 9:15 10:45 11:45
    2 1 Scotty Kat Van Wolput 9:15 10:45 11:45
    3 1 Dave M Shannon 9:15 10:45 11:45
    4 1 John B Jennie 9:15 10:45 11:45
    5 1 Alex Madeline 9:15 10:45 11:45
    6 1 Hugo Tanya 9:15 10:45 11:45
    7 2 Justin Datesman Melanie Palen 9:30 10:45 12:00
    8 2 McCoy Lily Cho 9:30 10:45 12:00
    9 2 Jon Latysha 9:30 10:55 12:00
    10 2 Sam Summer 9:30 10:55 12:00
    11 2 John Mc Shauna 9:30 10:55 12:00
    12 2 Anna Diana 9:30 10:55 12:00
    13 3 Nick Ashley 9:45 10:55 12:15
    14 3 Steve Kelmer Brielle Kelmer 9:45 10:55 12:15
    15 3 Carlo April 9:45 10:55 12:15
    16 3 Frank G Stephanie 9:45 10:55 12:15
    17 3 Scott Chad 9:45 11:05 12:15
    18 4 Sean Hefferon Kate O’Brien 10:00 11:05 12:30
    19 4 Chris Saunders Mike Ward 10:00 11:05 12:30
    20 4 Terence Cherese 10:00 11:05 12:30
    21 4 Steve B Jacqueline 10:00 11:05 12:30
    22 4 Chris D Sami 10:00 11:05 12:30
    23 5 Marc Mendoza Shannon McCoy 10:15 11:05 12:45
    24 5 Josh Arcona Robin Suplicki 10:15 11:05 12:45
    25 5 Bobby M Liz 10:15 11:15 12:45
    26 5 Justin Colleen 10:15 11:15 12:45
    27 5 George Dina 10:15 11:15 12:45
    28 6 Doug DeMarco Alyssa Catalano 10:30 11:15 1:00
    29 6 Joe D Karen 10:30 11:15 1:00
    30 6 Armando Bridget 10:30 11:15 1:00
    31 6 Bobby A Tonia 10:30 11:15 1:00
    32 6 Greg Judy 10:30 11:15 1:00

  7. J9

    Announcements for all athletes participating in Rock the WOD II:
    -Athlete check in is from 8:30-9:00. It is important for everyone to check in before 9:00.
    -Heats will begin at 9:15 and the event is planned to finish at 1:15.
    -Please let us know of any scheduling changes. Your partner is relying on you to be there!
    -CFWE & RedShed will be providing hamburgers, hot dogs, water, and beer. If you would like any other food or drink please feel free to bring it. Additional food and side dishes are welcome!
    WOD 1 – Load it up & Hold it now!
    5:00 to find your 1RM squat clean to overhead (squat clean & jerk)
    @ 5:00..
    AMRAP in 5:00 of:
    burpee partner hops
    (plank hold)
    Rules: 5:00 1RM
    Each athlete will have his/her own barbell and bumpers. The goal is to find your 1 rep max for a squat clean to overhead in 5:00. Athletes can thruster out of the squat clean, or perform a jerk at the top… score = combined weight
    Rules: 5:00 AMRAP
    One athlete is holding the top of a push-up. Their partner must perform his/her burpees parallel to his/her partner, then jump over their partner (as if it were burpee bar hops). The jump must occur between the shoulders and hips of your partner, and you must jump off of and land on two feet. Once the plank plane is broken, athletes must switch… score = total burpees.
    WOD 2 – Row/WallBall Relay
    AMRAP in 7:00 of:
    calories – rower
    wall ball – 20/14 @ 10′ target
    Rules:
    Both athletes moving at the same time.
    Once wall balls are broken or the ball hits the ground, athletes must switch positions… score = combined score (calories + wall balls) in 7:00
    WOD 3 – Grip Buster
    AMRAP in 10:00 of:
    200 double unders & barbell hold (top of deadlift) – 155/105
    100 kettlebell swings – 24kg/16kg & pull-up hold – chin over bar/bar hang
    Rules:
    One athlete working while the other athlete is holding barbell or top of pull-up/bar hang.
    Athletes can switch positions at any time, but MUST switch positions when the hold is broken, and can switch positions as often as it takes to complete repetitions.
    All reps must be completed before moving on to the next movement… score = total reps completed in 10:00. Men must hold the top of the pull-up (chin over bar), women will perform a bar hang.
    HEAT LIST: (SUBJECT TO CHANGE)
    TEAM # HEAT # MALE FEMALE START TIME WOD #1 START TIME WOD #2 START TIME WOD #3
    1 1 Scott Garry Janice Garry 9:15 10:45 11:45
    2 1 Scotty Kat Van Wolput 9:15 10:45 11:45
    3 1 Dave M Shannon 9:15 10:45 11:45
    4 1 John B Jennie 9:15 10:45 11:45
    5 1 Alex Madeline 9:15 10:45 11:45
    6 1 Hugo Tanya 9:15 10:45 11:45
    7 2 Justin Datesman Melanie Palen 9:30 10:45 12:00
    8 2 McCoy Lily Cho 9:30 10:45 12:00
    9 2 Jon Latysha 9:30 10:55 12:00
    10 2 Sam Summer 9:30 10:55 12:00
    11 2 John Mc Shauna 9:30 10:55 12:00
    12 2 Anna Diana 9:30 10:55 12:00
    13 3 Nick Ashley 9:45 10:55 12:15
    14 3 Steve Kelmer Brielle Kelmer 9:45 10:55 12:15
    15 3 Carlo April 9:45 10:55 12:15
    16 3 Frank G Stephanie 9:45 10:55 12:15
    17 3 Scott Chad 9:45 11:05 12:15
    18 4 Sean Hefferon Kate O’Brien 10:00 11:05 12:30
    19 4 Chris Saunders Mike Ward 10:00 11:05 12:30
    20 4 Terence Cherese 10:00 11:05 12:30
    21 4 Steve B Jacqueline 10:00 11:05 12:30
    22 4 Chris D Sami 10:00 11:05 12:30
    23 5 Marc Mendoza Shannon McCoy 10:15 11:05 12:45
    24 5 Josh Arcona Robin Suplicki 10:15 11:05 12:45
    25 5 Bobby M Liz 10:15 11:15 12:45
    26 5 Justin Colleen 10:15 11:15 12:45
    27 5 George Dina 10:15 11:15 12:45
    28 6 Doug DeMarco Alyssa Catalano 10:30 11:15 1:00
    29 6 Joe D Karen 10:30 11:15 1:00
    30 6 Armando Bridget 10:30 11:15 1:00
    31 6 Bobby A Tonia 10:30 11:15 1:00
    32 6 Greg Judy 10:30 11:15 1:00

  8. J9

    Announcements for all athletes participating in Rock the WOD II:
    -Athlete check in is from 8:30-9:00. It is important for everyone to check in before 9:00.
    -Heats will begin at 9:15 and the event is planned to finish at 1:15.
    -Please let us know of any scheduling changes. Your partner is relying on you to be there!
    -CFWE & RedShed will be providing hamburgers, hot dogs, water, and beer. If you would like any other food or drink please feel free to bring it. Additional food and side dishes are welcome!
    WOD 1 – Load it up & Hold it now!
    5:00 to find your 1RM squat clean to overhead (squat clean & jerk)
    @ 5:00..
    AMRAP in 5:00 of:
    burpee partner hops
    (plank hold)
    Rules: 5:00 1RM
    Each athlete will have his/her own barbell and bumpers. The goal is to find your 1 rep max for a squat clean to overhead in 5:00. Athletes can thruster out of the squat clean, or perform a jerk at the top… score = combined weight
    Rules: 5:00 AMRAP
    One athlete is holding the top of a push-up. Their partner must perform his/her burpees parallel to his/her partner, then jump over their partner (as if it were burpee bar hops). The jump must occur between the shoulders and hips of your partner, and you must jump off of and land on two feet. Once the plank plane is broken, athletes must switch… score = total burpees.
    WOD 2 – Row/WallBall Relay
    AMRAP in 7:00 of:
    calories – rower
    wall ball – 20/14 @ 10′ target
    Rules:
    Both athletes moving at the same time.
    Once wall balls are broken or the ball hits the ground, athletes must switch positions… score = combined score (calories + wall balls) in 7:00
    WOD 3 – Grip Buster
    AMRAP in 10:00 of:
    200 double unders & barbell hold (top of deadlift) – 155/105
    100 kettlebell swings – 24kg/16kg & pull-up hold – chin over bar/bar hang
    Rules:
    One athlete working while the other athlete is holding barbell or top of pull-up/bar hang.
    Athletes can switch positions at any time, but MUST switch positions when the hold is broken, and can switch positions as often as it takes to complete repetitions.
    All reps must be completed before moving on to the next movement… score = total reps completed in 10:00. Men must hold the top of the pull-up (chin over bar), women will perform a bar hang.
    HEAT LIST: (SUBJECT TO CHANGE)
    TEAM # HEAT # MALE FEMALE START TIME WOD #1 START TIME WOD #2 START TIME WOD #3
    1 1 Scott Garry Janice Garry 9:15 10:45 11:45
    2 1 Scotty Kat Van Wolput 9:15 10:45 11:45
    3 1 Dave M Shannon 9:15 10:45 11:45
    4 1 John B Jennie 9:15 10:45 11:45
    5 1 Alex Madeline 9:15 10:45 11:45
    6 1 Hugo Tanya 9:15 10:45 11:45
    7 2 Justin Datesman Melanie Palen 9:30 10:45 12:00
    8 2 McCoy Lily Cho 9:30 10:45 12:00
    9 2 Jon Latysha 9:30 10:55 12:00
    10 2 Sam Summer 9:30 10:55 12:00
    11 2 John Mc Shauna 9:30 10:55 12:00
    12 2 Anna Diana 9:30 10:55 12:00
    13 3 Nick Ashley 9:45 10:55 12:15
    14 3 Steve Kelmer Brielle Kelmer 9:45 10:55 12:15
    15 3 Carlo April 9:45 10:55 12:15
    16 3 Frank G Stephanie 9:45 10:55 12:15
    17 3 Scott Chad 9:45 11:05 12:15
    18 4 Sean Hefferon Kate O’Brien 10:00 11:05 12:30
    19 4 Chris Saunders Mike Ward 10:00 11:05 12:30
    20 4 Terence Cherese 10:00 11:05 12:30
    21 4 Steve B Jacqueline 10:00 11:05 12:30
    22 4 Chris D Sami 10:00 11:05 12:30
    23 5 Marc Mendoza Shannon McCoy 10:15 11:05 12:45
    24 5 Josh Arcona Robin Suplicki 10:15 11:05 12:45
    25 5 Bobby M Liz 10:15 11:15 12:45
    26 5 Justin Colleen 10:15 11:15 12:45
    27 5 George Dina 10:15 11:15 12:45
    28 6 Doug DeMarco Alyssa Catalano 10:30 11:15 1:00
    29 6 Joe D Karen 10:30 11:15 1:00
    30 6 Armando Bridget 10:30 11:15 1:00
    31 6 Bobby A Tonia 10:30 11:15 1:00
    32 6 Greg Judy 10:30 11:15 1:00

  9. J9

    Announcements for all athletes participating in Rock the WOD II:
    -Athlete check in is from 8:30-9:00. It is important for everyone to check in before 9:00.
    -Heats will begin at 9:15 and the event is planned to finish at 1:15.
    -Please let us know of any scheduling changes. Your partner is relying on you to be there!
    -CFWE & RedShed will be providing hamburgers, hot dogs, water, and beer. If you would like any other food or drink please feel free to bring it. Additional food and side dishes are welcome!
    WOD 1 – Load it up & Hold it now!
    5:00 to find your 1RM squat clean to overhead (squat clean & jerk)
    @ 5:00..
    AMRAP in 5:00 of:
    burpee partner hops
    (plank hold)
    Rules: 5:00 1RM
    Each athlete will have his/her own barbell and bumpers. The goal is to find your 1 rep max for a squat clean to overhead in 5:00. Athletes can thruster out of the squat clean, or perform a jerk at the top… score = combined weight
    Rules: 5:00 AMRAP
    One athlete is holding the top of a push-up. Their partner must perform his/her burpees parallel to his/her partner, then jump over their partner (as if it were burpee bar hops). The jump must occur between the shoulders and hips of your partner, and you must jump off of and land on two feet. Once the plank plane is broken, athletes must switch… score = total burpees.
    WOD 2 – Row/WallBall Relay
    AMRAP in 7:00 of:
    calories – rower
    wall ball – 20/14 @ 10′ target
    Rules:
    Both athletes moving at the same time.
    Once wall balls are broken or the ball hits the ground, athletes must switch positions… score = combined score (calories + wall balls) in 7:00
    WOD 3 – Grip Buster
    AMRAP in 10:00 of:
    200 double unders & barbell hold (top of deadlift) – 155/105
    100 kettlebell swings – 24kg/16kg & pull-up hold – chin over bar/bar hang
    Rules:
    One athlete working while the other athlete is holding barbell or top of pull-up/bar hang.
    Athletes can switch positions at any time, but MUST switch positions when the hold is broken, and can switch positions as often as it takes to complete repetitions.
    All reps must be completed before moving on to the next movement… score = total reps completed in 10:00. Men must hold the top of the pull-up (chin over bar), women will perform a bar hang.
    HEAT LIST: (SUBJECT TO CHANGE)
    TEAM # HEAT # MALE FEMALE START TIME WOD #1 START TIME WOD #2 START TIME WOD #3
    1 1 Scott Garry Janice Garry 9:15 10:45 11:45
    2 1 Scotty Kat Van Wolput 9:15 10:45 11:45
    3 1 Dave M Shannon 9:15 10:45 11:45
    4 1 John B Jennie 9:15 10:45 11:45
    5 1 Alex Madeline 9:15 10:45 11:45
    6 1 Hugo Tanya 9:15 10:45 11:45
    7 2 Justin Datesman Melanie Palen 9:30 10:45 12:00
    8 2 McCoy Lily Cho 9:30 10:45 12:00
    9 2 Jon Latysha 9:30 10:55 12:00
    10 2 Sam Summer 9:30 10:55 12:00
    11 2 John Mc Shauna 9:30 10:55 12:00
    12 2 Anna Diana 9:30 10:55 12:00
    13 3 Nick Ashley 9:45 10:55 12:15
    14 3 Steve Kelmer Brielle Kelmer 9:45 10:55 12:15
    15 3 Carlo April 9:45 10:55 12:15
    16 3 Frank G Stephanie 9:45 10:55 12:15
    17 3 Scott Chad 9:45 11:05 12:15
    18 4 Sean Hefferon Kate O’Brien 10:00 11:05 12:30
    19 4 Chris Saunders Mike Ward 10:00 11:05 12:30
    20 4 Terence Cherese 10:00 11:05 12:30
    21 4 Steve B Jacqueline 10:00 11:05 12:30
    22 4 Chris D Sami 10:00 11:05 12:30
    23 5 Marc Mendoza Shannon McCoy 10:15 11:05 12:45
    24 5 Josh Arcona Robin Suplicki 10:15 11:05 12:45
    25 5 Bobby M Liz 10:15 11:15 12:45
    26 5 Justin Colleen 10:15 11:15 12:45
    27 5 George Dina 10:15 11:15 12:45
    28 6 Doug DeMarco Alyssa Catalano 10:30 11:15 1:00
    29 6 Joe D Karen 10:30 11:15 1:00
    30 6 Armando Bridget 10:30 11:15 1:00
    31 6 Bobby A Tonia 10:30 11:15 1:00
    32 6 Greg Judy 10:30 11:15 1:00

  37. marc

    Head, shoulders, knees and toes. Knees and toes.
    Head, shoulders, knees and toes. Knees and toes.
    Eyes and ears and mouth and nose.
    Head. Shoulders, knees and toes.

  38. marc

    Head, shoulders, knees and toes. Knees and toes.
    Head, shoulders, knees and toes. Knees and toes.
    Eyes and ears and mouth and nose.
    Head. Shoulders, knees and toes.

  39. marc

    Head, shoulders, knees and toes. Knees and toes.
    Head, shoulders, knees and toes. Knees and toes.
    Eyes and ears and mouth and nose.
    Head. Shoulders, knees and toes.

  40. marc

    Head, shoulders, knees and toes. Knees and toes.
    Head, shoulders, knees and toes. Knees and toes.
    Eyes and ears and mouth and nose.
    Head. Shoulders, knees and toes.

  41. marc

    Head, shoulders, knees and toes. Knees and toes.
    Head, shoulders, knees and toes. Knees and toes.
    Eyes and ears and mouth and nose.
    Head. Shoulders, knees and toes.

  42. marc

    Head, shoulders, knees and toes. Knees and toes.
    Head, shoulders, knees and toes. Knees and toes.
    Eyes and ears and mouth and nose.
    Head. Shoulders, knees and toes.

  43. marc

    Head, shoulders, knees and toes. Knees and toes.
    Head, shoulders, knees and toes. Knees and toes.
    Eyes and ears and mouth and nose.
    Head. Shoulders, knees and toes.

  44. marc

    Head, shoulders, knees and toes. Knees and toes.
    Head, shoulders, knees and toes. Knees and toes.
    Eyes and ears and mouth and nose.
    Head. Shoulders, knees and toes.

  45. marc

    Head, shoulders, knees and toes. Knees and toes.
    Head, shoulders, knees and toes. Knees and toes.
    Eyes and ears and mouth and nose.
    Head. Shoulders, knees and toes.

  46. marc

    Yeah. So, I always forget the effect that those T2B have on my chest.
    Also, hip flexors. Josh and I were both surprised on how much the leg and hip stimulus from the t2b/ghd messed up our muscle ups. So many fails.

  47. marc

    Yeah. So, I always forget the effect that those T2B have on my chest.
    Also, hip flexors. Josh and I were both surprised on how much the leg and hip stimulus from the t2b/ghd messed up our muscle ups. So many fails.

  48. marc

    Yeah. So, I always forget the effect that those T2B have on my chest.
    Also, hip flexors. Josh and I were both surprised on how much the leg and hip stimulus from the t2b/ghd messed up our muscle ups. So many fails.

  49. marc

    Yeah. So, I always forget the effect that those T2B have on my chest.
    Also, hip flexors. Josh and I were both surprised on how much the leg and hip stimulus from the t2b/ghd messed up our muscle ups. So many fails.

  50. marc

    Yeah. So, I always forget the effect that those T2B have on my chest.
    Also, hip flexors. Josh and I were both surprised on how much the leg and hip stimulus from the t2b/ghd messed up our muscle ups. So many fails.

  51. marc

    Yeah. So, I always forget the effect that those T2B have on my chest.
    Also, hip flexors. Josh and I were both surprised on how much the leg and hip stimulus from the t2b/ghd messed up our muscle ups. So many fails.

  52. marc

    Yeah. So, I always forget the effect that those T2B have on my chest.
    Also, hip flexors. Josh and I were both surprised on how much the leg and hip stimulus from the t2b/ghd messed up our muscle ups. So many fails.

  53. marc

    Yeah. So, I always forget the effect that those T2B have on my chest.
    Also, hip flexors. Josh and I were both surprised on how much the leg and hip stimulus from the t2b/ghd messed up our muscle ups. So many fails.

  54. marc

    Yeah. So, I always forget the effect that those T2B have on my chest.
    Also, hip flexors. Josh and I were both surprised on how much the leg and hip stimulus from the t2b/ghd messed up our muscle ups. So many fails.

  82. cpj

    Sometimes the hardest training day is your rest day.
    Going back to Sunday’s post… I think you need to have goals.
    Do you want to be healthier? Stronger? Just look better? Feel better?
    Or is your goal to be a CrossFit Competitor, in which case you will ultimately be healthier, stronger, etc.
    Either way, having goals helps you map out your journey, where incorporating REST is one of the initiatives.
    Just because we are not full-time CrossFit athletes doesn’t mean we can’t eat, sleep and train like one!
    Take inventory, make goals and work towards them… need help? Ask!!

  83. cpj

    Sometimes the hardest training day is your rest day.
    Going back to Sunday’s post… I think you need to have goals.
    Do you want to be healthier? Stronger? Just look better? Feel better?
    Or is your goal to be a CrossFit Competitor, in which case you will ultimately be healthier, stronger, etc.
    Either way, having goals helps you map out your journey, where incorporating REST is one of the initiatives.
    Just because we are not full-time CrossFit athletes doesn’t mean we can’t eat, sleep and train like one!
    Take inventory, make goals and work towards them… need help? Ask!!

  84. cpj

    Sometimes the hardest training day is your rest day.
    Going back to Sunday’s post… I think you need to have goals.
    Do you want to be healthier? Stronger? Just look better? Feel better?
    Or is your goal to be a CrossFit Competitor, in which case you will ultimately be healthier, stronger, etc.
    Either way, having goals helps you map out your journey, where incorporating REST is one of the initiatives.
    Just because we are not full-time CrossFit athletes doesn’t mean we can’t eat, sleep and train like one!
    Take inventory, make goals and work towards them… need help? Ask!!

  85. cpj

    Sometimes the hardest training day is your rest day.
    Going back to Sunday’s post… I think you need to have goals.
    Do you want to be healthier? Stronger? Just look better? Feel better?
    Or is your goal to be a CrossFit Competitor, in which case you will ultimately be healthier, stronger, etc.
    Either way, having goals helps you map out your journey, where incorporating REST is one of the initiatives.
    Just because we are not full-time CrossFit athletes doesn’t mean we can’t eat, sleep and train like one!
    Take inventory, make goals and work towards them… need help? Ask!!

  86. cpj

    Sometimes the hardest training day is your rest day.
    Going back to Sunday’s post… I think you need to have goals.
    Do you want to be healthier? Stronger? Just look better? Feel better?
    Or is your goal to be a CrossFit Competitor, in which case you will ultimately be healthier, stronger, etc.
    Either way, having goals helps you map out your journey, where incorporating REST is one of the initiatives.
    Just because we are not full-time CrossFit athletes doesn’t mean we can’t eat, sleep and train like one!
    Take inventory, make goals and work towards them… need help? Ask!!

  87. cpj

    Sometimes the hardest training day is your rest day.
    Going back to Sunday’s post… I think you need to have goals.
    Do you want to be healthier? Stronger? Just look better? Feel better?
    Or is your goal to be a CrossFit Competitor, in which case you will ultimately be healthier, stronger, etc.
    Either way, having goals helps you map out your journey, where incorporating REST is one of the initiatives.
    Just because we are not full-time CrossFit athletes doesn’t mean we can’t eat, sleep and train like one!
    Take inventory, make goals and work towards them… need help? Ask!!

  88. cpj

    Sometimes the hardest training day is your rest day.
    Going back to Sunday’s post… I think you need to have goals.
    Do you want to be healthier? Stronger? Just look better? Feel better?
    Or is your goal to be a CrossFit Competitor, in which case you will ultimately be healthier, stronger, etc.
    Either way, having goals helps you map out your journey, where incorporating REST is one of the initiatives.
    Just because we are not full-time CrossFit athletes doesn’t mean we can’t eat, sleep and train like one!
    Take inventory, make goals and work towards them… need help? Ask!!

  89. cpj

    Sometimes the hardest training day is your rest day.
    Going back to Sunday’s post… I think you need to have goals.
    Do you want to be healthier? Stronger? Just look better? Feel better?
    Or is your goal to be a CrossFit Competitor, in which case you will ultimately be healthier, stronger, etc.
    Either way, having goals helps you map out your journey, where incorporating REST is one of the initiatives.
    Just because we are not full-time CrossFit athletes doesn’t mean we can’t eat, sleep and train like one!
    Take inventory, make goals and work towards them… need help? Ask!!

  90. cpj

    Sometimes the hardest training day is your rest day.
    Going back to Sunday’s post… I think you need to have goals.
    Do you want to be healthier? Stronger? Just look better? Feel better?
    Or is your goal to be a CrossFit Competitor, in which case you will ultimately be healthier, stronger, etc.
    Either way, having goals helps you map out your journey, where incorporating REST is one of the initiatives.
    Just because we are not full-time CrossFit athletes doesn’t mean we can’t eat, sleep and train like one!
    Take inventory, make goals and work towards them… need help? Ask!!

  91. Kieran

    Speaking of eating like a full time CF athletes, personal experience shows me that you can do more before hitting the overtraining symptoms when you’re eating right. I don’t just mean fatigue and poor performance but the joint soreness and immune system issues hit much faster when I eat crap.
    If you start feeling any of those symptoms take an extra rest day but consider modifying your diet instead of permanently cutting a training session from your schedule.

  92. Kieran

    Speaking of eating like a full time CF athletes, personal experience shows me that you can do more before hitting the overtraining symptoms when you’re eating right. I don’t just mean fatigue and poor performance but the joint soreness and immune system issues hit much faster when I eat crap.
    If you start feeling any of those symptoms take an extra rest day but consider modifying your diet instead of permanently cutting a training session from your schedule.

  93. Kieran

    Speaking of eating like a full time CF athletes, personal experience shows me that you can do more before hitting the overtraining symptoms when you’re eating right. I don’t just mean fatigue and poor performance but the joint soreness and immune system issues hit much faster when I eat crap.
    If you start feeling any of those symptoms take an extra rest day but consider modifying your diet instead of permanently cutting a training session from your schedule.

  94. Kieran

    Speaking of eating like a full time CF athletes, personal experience shows me that you can do more before hitting the overtraining symptoms when you’re eating right. I don’t just mean fatigue and poor performance but the joint soreness and immune system issues hit much faster when I eat crap.
    If you start feeling any of those symptoms take an extra rest day but consider modifying your diet instead of permanently cutting a training session from your schedule.

  95. Kieran

    Speaking of eating like a full time CF athletes, personal experience shows me that you can do more before hitting the overtraining symptoms when you’re eating right. I don’t just mean fatigue and poor performance but the joint soreness and immune system issues hit much faster when I eat crap.
    If you start feeling any of those symptoms take an extra rest day but consider modifying your diet instead of permanently cutting a training session from your schedule.

  96. Kieran

    Speaking of eating like a full time CF athletes, personal experience shows me that you can do more before hitting the overtraining symptoms when you’re eating right. I don’t just mean fatigue and poor performance but the joint soreness and immune system issues hit much faster when I eat crap.
    If you start feeling any of those symptoms take an extra rest day but consider modifying your diet instead of permanently cutting a training session from your schedule.

  97. Kieran

    Speaking of eating like a full time CF athletes, personal experience shows me that you can do more before hitting the overtraining symptoms when you’re eating right. I don’t just mean fatigue and poor performance but the joint soreness and immune system issues hit much faster when I eat crap.
    If you start feeling any of those symptoms take an extra rest day but consider modifying your diet instead of permanently cutting a training session from your schedule.

  98. Kieran

    Speaking of eating like a full time CF athletes, personal experience shows me that you can do more before hitting the overtraining symptoms when you’re eating right. I don’t just mean fatigue and poor performance but the joint soreness and immune system issues hit much faster when I eat crap.
    If you start feeling any of those symptoms take an extra rest day but consider modifying your diet instead of permanently cutting a training session from your schedule.

  99. Kieran

    Speaking of eating like a full time CF athletes, personal experience shows me that you can do more before hitting the overtraining symptoms when you’re eating right. I don’t just mean fatigue and poor performance but the joint soreness and immune system issues hit much faster when I eat crap.
    If you start feeling any of those symptoms take an extra rest day but consider modifying your diet instead of permanently cutting a training session from your schedule.

  100. Josh

    Coach- a little sore in the shoulders and lats. That combination was just wicked my hips and hamstrings were my limiting factor on the muscle ups after doing all the T2B and GHD so I think my back/shoulders were forced to do extra work.
    Kieran- you are right on with the diet stuff! I can feel it in my joints and muscles the day after I eat junk. It definitely hurts your ability to recover well.

  101. Josh

    Coach- a little sore in the shoulders and lats. That combination was just wicked my hips and hamstrings were my limiting factor on the muscle ups after doing all the T2B and GHD so I think my back/shoulders were forced to do extra work.
    Kieran- you are right on with the diet stuff! I can feel it in my joints and muscles the day after I eat junk. It definitely hurts your ability to recover well.

  102. Josh

    Coach- a little sore in the shoulders and lats. That combination was just wicked my hips and hamstrings were my limiting factor on the muscle ups after doing all the T2B and GHD so I think my back/shoulders were forced to do extra work.
    Kieran- you are right on with the diet stuff! I can feel it in my joints and muscles the day after I eat junk. It definitely hurts your ability to recover well.

  103. Josh

    Coach- a little sore in the shoulders and lats. That combination was just wicked my hips and hamstrings were my limiting factor on the muscle ups after doing all the T2B and GHD so I think my back/shoulders were forced to do extra work.
    Kieran- you are right on with the diet stuff! I can feel it in my joints and muscles the day after I eat junk. It definitely hurts your ability to recover well.

  104. Josh

    Coach- a little sore in the shoulders and lats. That combination was just wicked my hips and hamstrings were my limiting factor on the muscle ups after doing all the T2B and GHD so I think my back/shoulders were forced to do extra work.
    Kieran- you are right on with the diet stuff! I can feel it in my joints and muscles the day after I eat junk. It definitely hurts your ability to recover well.

  105. Josh

    Coach- a little sore in the shoulders and lats. That combination was just wicked my hips and hamstrings were my limiting factor on the muscle ups after doing all the T2B and GHD so I think my back/shoulders were forced to do extra work.
    Kieran- you are right on with the diet stuff! I can feel it in my joints and muscles the day after I eat junk. It definitely hurts your ability to recover well.

  106. Josh

    Coach- a little sore in the shoulders and lats. That combination was just wicked my hips and hamstrings were my limiting factor on the muscle ups after doing all the T2B and GHD so I think my back/shoulders were forced to do extra work.
    Kieran- you are right on with the diet stuff! I can feel it in my joints and muscles the day after I eat junk. It definitely hurts your ability to recover well.

  107. Josh

    Coach- a little sore in the shoulders and lats. That combination was just wicked my hips and hamstrings were my limiting factor on the muscle ups after doing all the T2B and GHD so I think my back/shoulders were forced to do extra work.
    Kieran- you are right on with the diet stuff! I can feel it in my joints and muscles the day after I eat junk. It definitely hurts your ability to recover well.

  108. Josh

    Coach- a little sore in the shoulders and lats. That combination was just wicked my hips and hamstrings were my limiting factor on the muscle ups after doing all the T2B and GHD so I think my back/shoulders were forced to do extra work.
    Kieran- you are right on with the diet stuff! I can feel it in my joints and muscles the day after I eat junk. It definitely hurts your ability to recover well.

  109. Chris

    For another three weeks, I don’t have to worry about overtraining, but come November, I hope to be back for real. Even with a completely hectic schedule from work, family, etc. I think my diet stays pretty clean. Sleep, on the other hand, seems to be my biggest problem. Even when things are slow, I can’t seem to get more than 6 hrs. For the last few months, I am lucky to get 5 hrs.
    Where do you think rest/sleep stands in regard to training performance?

  110. Chris

    For another three weeks, I don’t have to worry about overtraining, but come November, I hope to be back for real. Even with a completely hectic schedule from work, family, etc. I think my diet stays pretty clean. Sleep, on the other hand, seems to be my biggest problem. Even when things are slow, I can’t seem to get more than 6 hrs. For the last few months, I am lucky to get 5 hrs.
    Where do you think rest/sleep stands in regard to training performance?

  111. Chris

    For another three weeks, I don’t have to worry about overtraining, but come November, I hope to be back for real. Even with a completely hectic schedule from work, family, etc. I think my diet stays pretty clean. Sleep, on the other hand, seems to be my biggest problem. Even when things are slow, I can’t seem to get more than 6 hrs. For the last few months, I am lucky to get 5 hrs.
    Where do you think rest/sleep stands in regard to training performance?

  112. Chris

    For another three weeks, I don’t have to worry about overtraining, but come November, I hope to be back for real. Even with a completely hectic schedule from work, family, etc. I think my diet stays pretty clean. Sleep, on the other hand, seems to be my biggest problem. Even when things are slow, I can’t seem to get more than 6 hrs. For the last few months, I am lucky to get 5 hrs.
    Where do you think rest/sleep stands in regard to training performance?

  113. Chris

    For another three weeks, I don’t have to worry about overtraining, but come November, I hope to be back for real. Even with a completely hectic schedule from work, family, etc. I think my diet stays pretty clean. Sleep, on the other hand, seems to be my biggest problem. Even when things are slow, I can’t seem to get more than 6 hrs. For the last few months, I am lucky to get 5 hrs.
    Where do you think rest/sleep stands in regard to training performance?

  114. Chris

    For another three weeks, I don’t have to worry about overtraining, but come November, I hope to be back for real. Even with a completely hectic schedule from work, family, etc. I think my diet stays pretty clean. Sleep, on the other hand, seems to be my biggest problem. Even when things are slow, I can’t seem to get more than 6 hrs. For the last few months, I am lucky to get 5 hrs.
    Where do you think rest/sleep stands in regard to training performance?

  115. Chris

    For another three weeks, I don’t have to worry about overtraining, but come November, I hope to be back for real. Even with a completely hectic schedule from work, family, etc. I think my diet stays pretty clean. Sleep, on the other hand, seems to be my biggest problem. Even when things are slow, I can’t seem to get more than 6 hrs. For the last few months, I am lucky to get 5 hrs.
    Where do you think rest/sleep stands in regard to training performance?

  116. Chris

    For another three weeks, I don’t have to worry about overtraining, but come November, I hope to be back for real. Even with a completely hectic schedule from work, family, etc. I think my diet stays pretty clean. Sleep, on the other hand, seems to be my biggest problem. Even when things are slow, I can’t seem to get more than 6 hrs. For the last few months, I am lucky to get 5 hrs.
    Where do you think rest/sleep stands in regard to training performance?

  117. Chris

    For another three weeks, I don’t have to worry about overtraining, but come November, I hope to be back for real. Even with a completely hectic schedule from work, family, etc. I think my diet stays pretty clean. Sleep, on the other hand, seems to be my biggest problem. Even when things are slow, I can’t seem to get more than 6 hrs. For the last few months, I am lucky to get 5 hrs.
    Where do you think rest/sleep stands in regard to training performance?

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