April 2010

Melanie's WOD   "Granite" 4 rounds for time of: 500 meter row 20 pull-ups 20 box jumps 20 push press -95# (65#)   crossfit.com Rowing Workshop, register by May 10th!

Open Gym: 3pm-7pm (last WOD starts at 6pm) Hang squat cleans: 3,3,3,3,3     crossfit.com Rowing Workshop, register by May 10th!

5 rounds for time of: 15 kettlebell swings – 24kg (16kg) 15 burpees 14:00 cap   SHEDKICKER: cannot be modified For time of: 50 wall ball, 10 muscle ups 40 wall ball, 8 muscle ups 30 wall ball, 6 muscle ups 20 wall ball, 4 muscle ups 10 wall ball, 2 muscle ups   crossfit.com

  For time: 1000 meter row 21 – 15 – 9 sumo deadlift high pull – 95# (65#) / toes to bar 1000 meter row crossfit.com Rowing Workshop, register by May 10th!

Matt's WOD "The Stache" 3 rounds for time of: 50 singles (jump rope) 40 double unders 30 push press – 75# (45#) 20 box jumps – 24" (20") 10 pull-ups Attention fire-breathers: feel free to test yourself!  Scale up options – 95# (65#) pp, higher box jumps, CTB pull-ups and of course the vest! Sub

RedShed Rest Day CHALK ABUSE:  an ongoing problem in many gyms across America and around the world!  Pictured here, we see remnants from a WOD… by the looks of it, one would assume several athletes were training in the "said" area… but NO!  The chalk left behind here was from one (1) athlete! Many chalk abusers

Rob Lake's WOD "Gavin"       Complete the following for time: 30 double unders 5 rounds of (7 reps each):  power cleans, front squats, overhead squats, back squats 30 double unders the wod starts and finishes with 30 double unders; in between the double unders, do 5 rounds of 7 reps of each movement using

  For time: 21-18-15-12-9-6-3 deadlifts – 95# (65#) push press – 95# (65#) push-ups  SHEDKICKER: cannot be modified 100 burpee pull-ups (GI Jane)   crossfit.com Rowing Workshop – May 16th 9AM-12PM  

Open Gym: 3pm-7pm (last wod starts at 6pm) Front Squat: 3,3,3,3,3 3K Row   Click here to read Janine's summary of the Nutrition Seminar she attended last Saturday at CrossFit Ignite, presented by Whole9 crossfit.com Rowing Workshop – May 16th 9AM-12PM

This workshop covered the important role nutrition plays in your overall health and fitness, including: · How certain food groups are negatively impacting how you look, feel and perform, even if you don’t immediately notice their effects · What you should be eating to look, feel and perform your best – and why you don’t