February 2010

Strict press: 6,6,6,6   5 rounds for time of: 7 handstand push-ups 30 double unders (rx'd=head to the floor) ((sub for double unders is 30 lateral hurdle hops, 12" hurdle)) WOD courtesy of Rob Miller, CFDV compare scores to 08/18/2009     DAY 37 of the burpee/d-u challenge   crossfit.com

For time: 15 pull-ups 30 clean & jerks – 135# (85#) 45 burpees 60 squats   Day 36 of the burpee/d-u challenge   crossfit.com

Beware the Lure of the Sexy Met-Con (courtesy of Whole9) For some (especially those new to CrossFit), the lure of something like the Filthy Fifty or the “300” workout is undeniable. Hundreds of reps of various bad-ass exercises all in one workout? That MUST be good fitness. These Sexy Met-Cons work primarily one metabolic pathway,

Complete as many rounds as possible in 20 minutes of: 30 double unders 15 deadlifts – 135# (95#) 10 toes to bar **sub for double unders: 30 box jumps or 30 lateral barbell hops or 30 calorie row**   DAY 34 of the burpee/d-u challenge   crossfit.com

"Fran" 21 – 15 – 9 reps for time of: thrusters – 95# (65#) pull-ups   compare scores to 10/16/2009   DAY 33 of the burpee/d-u challenge   crossfit.com

RedShed Rest Day   Open Gym: 3pm-7pm   Strength: deadlift 6,6,6,6 Endurance: 3000m row DAY 32 of the burpee/d-u challenge   crossfit.com

Overhead squat: 6,6,6,6   For time: 750m row 21 ghd sit-ups, 21 back extensions 500m row 15 ghd sit-ups, 15 back extensions 250m row 9 ghd sit-ups, 9 back extensions   DAY 31 of the burpee/d-u challenge   crossfit.com

Ring dip descents: 6 count, 6 rounds   "Sena" 5 rounds for time of: 7 burpees 7 deadlifts 7 hang cleans 7 front squats 7 push jerks 115# (75#)   A very special birthday wish to the one female athlete that was part of the original RedShed crew.  Sena started in the garage with the workout boys

3 rounds for time of: 30 knees to elbows 30 walking lunges (total steps) 30 sumo deadlift high pulls – 24kg kb (16kg kb) 30 kettlebell swings – 24kg (16kg) VonRon paid the price for scaling up!         DAY 29 of the burpee/d-u challenge   crossfit.com Here's the video for team Lenosky/Aceto/Raymond for the