June 2010

10 rounds for time of: 5 sumo deadlift high pulls – 115# (75#) 15 wall ball shots          crossfit.com

For time: 21-18-15-12-9-6-3 front squats – 135# (85#) push-ups   compare times to 08/17/2009 crossfit.com

Happy Father's Day to all the ShedHead Dads! "A Dad's job is to make his child courageous. Fearless. Strong.  To give them a sense of adventure and make them feel secure. "   A ShedHead Dad's job is to teach his child: to love burpees the dangers of chalk addiction/being a chalk monkey the pre-WOD demo

  For time: 100 meters walking lunges 100 meter sprint 50, 40, 30, 20, 10 – abmat sit-ups (do your walking lunges, sprint back, do your 50 sit-ups…. repeat and subtract 10 sit-ups each round)       crossfit.com

  ((remember, only morning training hours today – 6am to 12pm)) "Filthy Fifty" For time: 50 Box jumps – 24" box (20"box)50 Jumping pull-ups50 Kettlebell swings – 16kg (12kg)Walking Lunge, 50 steps50 Knees to elbows50 Push press, 45# (30#)50 Back extensions50 Wall ball shots – 20# (14#)50 Burpees50 Double unders compare scores to 03/01/2010    

Open Gym: 3pm-7pm   Make-up a WOD you missed, or do: "Michael" 3 rounds for time of: 800 meter run 50 back extensions 50 ghd sit-ups   Remember, there will be morning training only tomorrow…. so you can do the F50 today or on Saturday. Awesome job by all so far this week!   crossfit.com

Athlete's Choice, shedkicker cannot be modifed   Complete as many rounds as possible in 20 minutes of: 5 hang power snatch – 95# (55#) 10 overhead squats – 95# (55#) 20 ring push-ups   SHEDKICKER: "Jason" for time: 100 squats, 5 muscle-ups 75 squats, 10 muscle-ups 50 squats, 15 muscle-ups 25 squats, 20 muscle-ups   crossfit.com

Athlete's Choice, shedkicker cannot be modified     For time: 500 meter row 21-15-9: toes 2 bar / burpees 500 meter row     SHEDKICKER: "the seven" 7 rounds for time of: 7 hspu 7 thrusters – 135# 7 K2E 7 deadlifts – 245# 7 burpees 7 kettlebell swings – 32kg 7 pull-ups crossfit.com  

"Angie" For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats reps CANNOT be partitioned, you must complete all reps of each movement before moving on to the next!   crossfit.com

Our little girl (the original Shed Chik)  is growing up!  Starting kindergarten in the fall… Allyson will be graduating from pre-school on Friday June 18th.  Hence, we will be shutting down the shed early that day. Now I was one of "those guys" who said "graduation from pre-school??? that is just silly!"….. but now that I am a proud father of