June 2009

RedShed Rest Day HAPPY FATHER'S DAY This was another great week, and I witnessed a lot of progress. Next week, the Saturday WOD will be the Zinctown 5k.  Race applications can be downloaded by clicking on the link in the left sidebar. Also, I will be coaching S&Q for Sparta Football Camp next week Tuesday […]

Fight Gone DAD – Happy (Early) Father's Day! Three rounds of: Rower (calories) KB Swings, 16kg/24kg (reps) GHD Sit-ups (reps) Ring Push-ups (reps) Goblet Squat, 24kg/32kg (reps) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which

Beard's Birthday Chipper 26 thrusters – 95# (65#) 26 pull-ups 26 squat cleans – 135# (85#) 26 ring dips 26 deadlifts – 225# (155#) 26 handstand push-ups 26 burpees post times to comments: Happy Birthday Beard, and congratulations on enlisting in the Navy! main site wod DAY 30 of the burpee challenge

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments.

RedShed Rest Day or Make-up Day:  pick a WOD you missed, or one that you know you will miss. or Strength Day:  push jerk 3,3,3,3,3 or Bonus WOD:  death by pull-ups, or nasty girls, or main site wod   DAY 29 of the burpee challenge "Eat meat and vegetables, nuts and seeds, some fruit, little

Below are resources that you may find helpful if you are looking to fuel your body and optimize physical performance.  Glycemic Index: This is an easy first step in revamping your nutritional habits.  CF Journal 3 – Glycemic Index charts out high-glycemic foods, “bad foods,” and low-glycemic foods, or “good” foods.   The Zone Diet:

3 rounds for time of: 30 overhead squats – 45# 30 push press – 45# 30 walking lunges (total steps) post times to comments: main site wod DAY 28 of the burpee challenge

For Time: 21 deadlifts – 225# (155#) run 800 meters 15 deadlifts run 800 meters 9 deadlifts run 800 meters post times to comments: last done on 3/24/09 main site rest day DAY 27 of the burpee challenge

Complete as many rounds as possible in 10 minutes of:AMRAP 1 5 sumo deadlift high pulls – 115# (75#) 10 box jumps 15 push-ups REST 5 MINUTES Complete as many rounds as possible in 10 minutes of:AMRAP 2 15 wall ball – 20# (15#) 10 pull-ups 5 knees to elbows post rounds of each to

Many of us who participate in CrossFit are never surprised when we end up on our backs, leaving our sweat souls on the mat.  But at times, I am sure we are surprised when our times or performances are not what we expect, or the rx’d weight is too heavy.  I think there is more