May 2010

Strength: Power Clean-1,1,1,1,1   For time: 21 – 15 – 9 calories – rower hang squat clean thrusters – 95# (65#)   SHEDKICKER: cannot be modified for time: 30 hspu 40 pull-ups 50 kb swings – 24kg (16kg) 60 sit-ups 70 burpees crossfit.com Saturday will be a partner workout…. have a partner yet??

FLEXIBILITY WORKSHOP (info in right side bar) - SATURDAY JUNE 12TH – 9AM TO 12PM –CLICK HERE TO REGISTER!  OLYMPIC LIFT WORKSHOP (info in right side bar) – SATURDAY JULY 17TH – 9AM TO 1PM –CLICK HERE TO REGISTER

Intense training takes its toll on your body.  In CrossFit, there is a huge emphasis on nutrition to help aid in recovery.  What else could you do?  We believe that training flexibility will help take you and your body to a new level of training.  In this workshop, you will learn and apply awesome tools

7 rounds for time of: 10 sumo deadlift high pulls – 95# (65#) 10 ring dips     crossfit.com Saturday will be a partner workout, please use this week to pick your partner!

Strength: Strict Press-1,1,1,1,1 3 rounds for time of: 50 walking lunges (total) 50 squats 25 back extensions   crossfit.com Saturday will be a partner workout, please use this week to pick your partner!

RedShed Rest Day… …but not for the ToughMudders! A great opportunity for some of us to prove something to ourselves.  Even more important, is the opportunity for us to find out who we can count on when we need help.  Let's have fun tackling this thing together.  Good Luck!! pre-mudder (I didn't get the all-black memo!)

10 rounds for time of: 15 deadlifts – 135# (95#) 15 K2E Rule #1 – barbell cannot be dropped (at the top of deadlift).  You can break up your deadlifts, but you just cannot drop the bar! Rule #2 – 5 burpee penalty for every drop, on the spot! Congratulations to our beloved Beard!  Graduated