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12.18.2009-Friday-Day 4

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AMRAP (1) in 10 minutes of:

10 ghd sit-ups

10 box jumps

10 wall ball – 20# (15#)

 

REST EXACTLY 5 MINUTES

 

AMRAP (2) in 10 minutes of:

10 deadlifts – 95# (65#)

10 push press – 95# (65#)

10 front squats – 95# (65#)

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0 thoughts on “12.18.2009-Friday-Day 4”

  26. BF

    Me & maybe Jillian will be represneting Sat. will be later than normal Sat time….if I have a normal time anymore…
    Good news no adverse effects from the row on my knee….will begin the redshed physical therapy program

  27. BF

    Me & maybe Jillian will be represneting Sat. will be later than normal Sat time….if I have a normal time anymore…
    Good news no adverse effects from the row on my knee….will begin the redshed physical therapy program

  28. BF

    Me & maybe Jillian will be represneting Sat. will be later than normal Sat time….if I have a normal time anymore…
    Good news no adverse effects from the row on my knee….will begin the redshed physical therapy program

  29. BF

    Me & maybe Jillian will be represneting Sat. will be later than normal Sat time….if I have a normal time anymore…
    Good news no adverse effects from the row on my knee….will begin the redshed physical therapy program

  30. BF

    Me & maybe Jillian will be represneting Sat. will be later than normal Sat time….if I have a normal time anymore…
    Good news no adverse effects from the row on my knee….will begin the redshed physical therapy program

  31. Sena + Feran

    Lisa+1 Congratulations and good health to you both!
    “Scaling” is going to be a permanent addition to your vocabulary from now on.
    With the help of J9, Pat & SvW (and the cheer and support of fellow ShedHeads), I was able to workout until my 34th week.
    Please let me know if you have any questions or just need moral support 🙂

  32. Sena + Feran

    Lisa+1 Congratulations and good health to you both!
    “Scaling” is going to be a permanent addition to your vocabulary from now on.
    With the help of J9, Pat & SvW (and the cheer and support of fellow ShedHeads), I was able to workout until my 34th week.
    Please let me know if you have any questions or just need moral support 🙂

  33. Sena + Feran

    Lisa+1 Congratulations and good health to you both!
    “Scaling” is going to be a permanent addition to your vocabulary from now on.
    With the help of J9, Pat & SvW (and the cheer and support of fellow ShedHeads), I was able to workout until my 34th week.
    Please let me know if you have any questions or just need moral support 🙂

  34. Sena + Feran

    Lisa+1 Congratulations and good health to you both!
    “Scaling” is going to be a permanent addition to your vocabulary from now on.
    With the help of J9, Pat & SvW (and the cheer and support of fellow ShedHeads), I was able to workout until my 34th week.
    Please let me know if you have any questions or just need moral support 🙂

  35. Sena + Feran

    Lisa+1 Congratulations and good health to you both!
    “Scaling” is going to be a permanent addition to your vocabulary from now on.
    With the help of J9, Pat & SvW (and the cheer and support of fellow ShedHeads), I was able to workout until my 34th week.
    Please let me know if you have any questions or just need moral support 🙂

  41. Lisa (+ 1)

    Sena + Ferran, thank you so much! I look forward to picking your brain on a lot of things through out the process 🙂 I am already used the work “scaling” as Pat & J9 have done an excellent job keeping me moving! 1st trimester was rough, but I’m feeling great now! Did you have any issues with situps?

  42. Lisa (+ 1)

    Sena + Ferran, thank you so much! I look forward to picking your brain on a lot of things through out the process 🙂 I am already used the work “scaling” as Pat & J9 have done an excellent job keeping me moving! 1st trimester was rough, but I’m feeling great now! Did you have any issues with situps?

  43. Lisa (+ 1)

    Sena + Ferran, thank you so much! I look forward to picking your brain on a lot of things through out the process 🙂 I am already used the work “scaling” as Pat & J9 have done an excellent job keeping me moving! 1st trimester was rough, but I’m feeling great now! Did you have any issues with situps?

  44. Lisa (+ 1)

    Sena + Ferran, thank you so much! I look forward to picking your brain on a lot of things through out the process 🙂 I am already used the work “scaling” as Pat & J9 have done an excellent job keeping me moving! 1st trimester was rough, but I’m feeling great now! Did you have any issues with situps?

  45. Lisa (+ 1)

    Sena + Ferran, thank you so much! I look forward to picking your brain on a lot of things through out the process 🙂 I am already used the work “scaling” as Pat & J9 have done an excellent job keeping me moving! 1st trimester was rough, but I’m feeling great now! Did you have any issues with situps?

  46. anna

    Was going to go to the shed tonight but taking my car to the mechanic and getting my husband’s car back after deer hit repairs took longer than I had anticipated and I wont have my car back until after Monday. My husband works tomorrow (Saturday) so I will have to miss the party and WOD…this whole month has been a trial and getting to the shed as often as I’d like almost impossible. I’m hoping January is better. Hope you have a fun time working out and partying together!I’ll be back soon!

  47. anna

    Was going to go to the shed tonight but taking my car to the mechanic and getting my husband’s car back after deer hit repairs took longer than I had anticipated and I wont have my car back until after Monday. My husband works tomorrow (Saturday) so I will have to miss the party and WOD…this whole month has been a trial and getting to the shed as often as I’d like almost impossible. I’m hoping January is better. Hope you have a fun time working out and partying together!I’ll be back soon!

  48. anna

    Was going to go to the shed tonight but taking my car to the mechanic and getting my husband’s car back after deer hit repairs took longer than I had anticipated and I wont have my car back until after Monday. My husband works tomorrow (Saturday) so I will have to miss the party and WOD…this whole month has been a trial and getting to the shed as often as I’d like almost impossible. I’m hoping January is better. Hope you have a fun time working out and partying together!I’ll be back soon!

  49. anna

    Was going to go to the shed tonight but taking my car to the mechanic and getting my husband’s car back after deer hit repairs took longer than I had anticipated and I wont have my car back until after Monday. My husband works tomorrow (Saturday) so I will have to miss the party and WOD…this whole month has been a trial and getting to the shed as often as I’d like almost impossible. I’m hoping January is better. Hope you have a fun time working out and partying together!I’ll be back soon!

  50. anna

    Was going to go to the shed tonight but taking my car to the mechanic and getting my husband’s car back after deer hit repairs took longer than I had anticipated and I wont have my car back until after Monday. My husband works tomorrow (Saturday) so I will have to miss the party and WOD…this whole month has been a trial and getting to the shed as often as I’d like almost impossible. I’m hoping January is better. Hope you have a fun time working out and partying together!I’ll be back soon!

  61. J9

    AMRAP 1:
    modified:
    rounds +ghd+box j+wall ball
    Rick-6 +9 (16#)
    Diane-6 +10+10 (step-ups, 12#)
    DP-7 +7 (K2E)
    Lisa(+1)-5 +1 (step-ups, 12#)
    as rx’d:
    Beard-6 +10+10+4
    Elena-6 +10+6
    Kat-6
    Matt-7 +2
    VR-6 +7
    Randy-5 +10+10+2
    Maria-6 +10+10+3
    McCoy-6
    Ro-5 +10+9
    Scott-8 +10+10
    Jason-8
    Shannon-4 +10+10+5
    Janice-6 +10+2
    scaled up:
    Mt. RedShed Box Jumps
    MattVW-7 +3
    SvW-4 +10+7
    Alex-6 +10+2
    Pat-4 +10+10+2
    Charlie-5 +10+10+5
    Shawn-6 +10
    MattVW-7 +3
    AMRAP 2:
    modified:
    rounds +dead+pp+fs
    Rick-5 +4 (75#)
    Diane-6 (35#)
    Jason-5 +10+10+5 (hang clean)
    Shannon-4 (45#)
    Lisa(+1)-5 +10+6 (45#, air squats)
    Janice-4 (55#)
    as rx’d:
    Beard-4 +10+10
    MattVW-5
    Elena-4 +10+10
    Kat-4 +4
    SvW-4 +10
    Matt-6
    VR-5 +10+10+3
    Randy-4 +10+5
    Alex-7
    Maria-6 +10+2
    Pat-5 +10
    Charlie-6 +10+1
    Shawn-3 +10+10
    McCoy-3 +10
    Ro-4 +10+10+5
    Scott-5
    DP-4 +10+7
    Jeff & John did Day 2 (details there)
    Jason did 500m row finisher (details there)

  62. J9

    AMRAP 1:
    modified:
    rounds +ghd+box j+wall ball
    Rick-6 +9 (16#)
    Diane-6 +10+10 (step-ups, 12#)
    DP-7 +7 (K2E)
    Lisa(+1)-5 +1 (step-ups, 12#)
    as rx’d:
    Beard-6 +10+10+4
    Elena-6 +10+6
    Kat-6
    Matt-7 +2
    VR-6 +7
    Randy-5 +10+10+2
    Maria-6 +10+10+3
    McCoy-6
    Ro-5 +10+9
    Scott-8 +10+10
    Jason-8
    Shannon-4 +10+10+5
    Janice-6 +10+2
    scaled up:
    Mt. RedShed Box Jumps
    MattVW-7 +3
    SvW-4 +10+7
    Alex-6 +10+2
    Pat-4 +10+10+2
    Charlie-5 +10+10+5
    Shawn-6 +10
    MattVW-7 +3
    AMRAP 2:
    modified:
    rounds +dead+pp+fs
    Rick-5 +4 (75#)
    Diane-6 (35#)
    Jason-5 +10+10+5 (hang clean)
    Shannon-4 (45#)
    Lisa(+1)-5 +10+6 (45#, air squats)
    Janice-4 (55#)
    as rx’d:
    Beard-4 +10+10
    MattVW-5
    Elena-4 +10+10
    Kat-4 +4
    SvW-4 +10
    Matt-6
    VR-5 +10+10+3
    Randy-4 +10+5
    Alex-7
    Maria-6 +10+2
    Pat-5 +10
    Charlie-6 +10+1
    Shawn-3 +10+10
    McCoy-3 +10
    Ro-4 +10+10+5
    Scott-5
    DP-4 +10+7
    Jeff & John did Day 2 (details there)
    Jason did 500m row finisher (details there)

  63. J9

    AMRAP 1:
    modified:
    rounds +ghd+box j+wall ball
    Rick-6 +9 (16#)
    Diane-6 +10+10 (step-ups, 12#)
    DP-7 +7 (K2E)
    Lisa(+1)-5 +1 (step-ups, 12#)
    as rx’d:
    Beard-6 +10+10+4
    Elena-6 +10+6
    Kat-6
    Matt-7 +2
    VR-6 +7
    Randy-5 +10+10+2
    Maria-6 +10+10+3
    McCoy-6
    Ro-5 +10+9
    Scott-8 +10+10
    Jason-8
    Shannon-4 +10+10+5
    Janice-6 +10+2
    scaled up:
    Mt. RedShed Box Jumps
    MattVW-7 +3
    SvW-4 +10+7
    Alex-6 +10+2
    Pat-4 +10+10+2
    Charlie-5 +10+10+5
    Shawn-6 +10
    MattVW-7 +3
    AMRAP 2:
    modified:
    rounds +dead+pp+fs
    Rick-5 +4 (75#)
    Diane-6 (35#)
    Jason-5 +10+10+5 (hang clean)
    Shannon-4 (45#)
    Lisa(+1)-5 +10+6 (45#, air squats)
    Janice-4 (55#)
    as rx’d:
    Beard-4 +10+10
    MattVW-5
    Elena-4 +10+10
    Kat-4 +4
    SvW-4 +10
    Matt-6
    VR-5 +10+10+3
    Randy-4 +10+5
    Alex-7
    Maria-6 +10+2
    Pat-5 +10
    Charlie-6 +10+1
    Shawn-3 +10+10
    McCoy-3 +10
    Ro-4 +10+10+5
    Scott-5
    DP-4 +10+7
    Jeff & John did Day 2 (details there)
    Jason did 500m row finisher (details there)

  64. J9

    AMRAP 1:
    modified:
    rounds +ghd+box j+wall ball
    Rick-6 +9 (16#)
    Diane-6 +10+10 (step-ups, 12#)
    DP-7 +7 (K2E)
    Lisa(+1)-5 +1 (step-ups, 12#)
    as rx’d:
    Beard-6 +10+10+4
    Elena-6 +10+6
    Kat-6
    Matt-7 +2
    VR-6 +7
    Randy-5 +10+10+2
    Maria-6 +10+10+3
    McCoy-6
    Ro-5 +10+9
    Scott-8 +10+10
    Jason-8
    Shannon-4 +10+10+5
    Janice-6 +10+2
    scaled up:
    Mt. RedShed Box Jumps
    MattVW-7 +3
    SvW-4 +10+7
    Alex-6 +10+2
    Pat-4 +10+10+2
    Charlie-5 +10+10+5
    Shawn-6 +10
    MattVW-7 +3
    AMRAP 2:
    modified:
    rounds +dead+pp+fs
    Rick-5 +4 (75#)
    Diane-6 (35#)
    Jason-5 +10+10+5 (hang clean)
    Shannon-4 (45#)
    Lisa(+1)-5 +10+6 (45#, air squats)
    Janice-4 (55#)
    as rx’d:
    Beard-4 +10+10
    MattVW-5
    Elena-4 +10+10
    Kat-4 +4
    SvW-4 +10
    Matt-6
    VR-5 +10+10+3
    Randy-4 +10+5
    Alex-7
    Maria-6 +10+2
    Pat-5 +10
    Charlie-6 +10+1
    Shawn-3 +10+10
    McCoy-3 +10
    Ro-4 +10+10+5
    Scott-5
    DP-4 +10+7
    Jeff & John did Day 2 (details there)
    Jason did 500m row finisher (details there)

  65. J9

    AMRAP 1:
    modified:
    rounds +ghd+box j+wall ball
    Rick-6 +9 (16#)
    Diane-6 +10+10 (step-ups, 12#)
    DP-7 +7 (K2E)
    Lisa(+1)-5 +1 (step-ups, 12#)
    as rx’d:
    Beard-6 +10+10+4
    Elena-6 +10+6
    Kat-6
    Matt-7 +2
    VR-6 +7
    Randy-5 +10+10+2
    Maria-6 +10+10+3
    McCoy-6
    Ro-5 +10+9
    Scott-8 +10+10
    Jason-8
    Shannon-4 +10+10+5
    Janice-6 +10+2
    scaled up:
    Mt. RedShed Box Jumps
    MattVW-7 +3
    SvW-4 +10+7
    Alex-6 +10+2
    Pat-4 +10+10+2
    Charlie-5 +10+10+5
    Shawn-6 +10
    MattVW-7 +3
    AMRAP 2:
    modified:
    rounds +dead+pp+fs
    Rick-5 +4 (75#)
    Diane-6 (35#)
    Jason-5 +10+10+5 (hang clean)
    Shannon-4 (45#)
    Lisa(+1)-5 +10+6 (45#, air squats)
    Janice-4 (55#)
    as rx’d:
    Beard-4 +10+10
    MattVW-5
    Elena-4 +10+10
    Kat-4 +4
    SvW-4 +10
    Matt-6
    VR-5 +10+10+3
    Randy-4 +10+5
    Alex-7
    Maria-6 +10+2
    Pat-5 +10
    Charlie-6 +10+1
    Shawn-3 +10+10
    McCoy-3 +10
    Ro-4 +10+10+5
    Scott-5
    DP-4 +10+7
    Jeff & John did Day 2 (details there)
    Jason did 500m row finisher (details there)

  76. Kat

    Flippin’ Awesome Ro!
    Pat – thanks again for referring me to Cycleworks – John & Lily were fantastic and my son is thrilled with his Birthday Bike. They were professional, incredibly helpful and I am looking forward to going back again soon (need to get another Mt. Bike for MattVW) 🙂

  77. Kat

    Flippin’ Awesome Ro!
    Pat – thanks again for referring me to Cycleworks – John & Lily were fantastic and my son is thrilled with his Birthday Bike. They were professional, incredibly helpful and I am looking forward to going back again soon (need to get another Mt. Bike for MattVW) 🙂

  78. Kat

    Flippin’ Awesome Ro!
    Pat – thanks again for referring me to Cycleworks – John & Lily were fantastic and my son is thrilled with his Birthday Bike. They were professional, incredibly helpful and I am looking forward to going back again soon (need to get another Mt. Bike for MattVW) 🙂

  79. Kat

    Flippin’ Awesome Ro!
    Pat – thanks again for referring me to Cycleworks – John & Lily were fantastic and my son is thrilled with his Birthday Bike. They were professional, incredibly helpful and I am looking forward to going back again soon (need to get another Mt. Bike for MattVW) 🙂

  80. Kat

    Flippin’ Awesome Ro!
    Pat – thanks again for referring me to Cycleworks – John & Lily were fantastic and my son is thrilled with his Birthday Bike. They were professional, incredibly helpful and I am looking forward to going back again soon (need to get another Mt. Bike for MattVW) 🙂

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