June 2010

6:30am-8:30am Day 6 WOD For time: 100 wall ball run 400 meters 100 kettlebell swings – 24kg (16kg) run 400 meters compare times to 03/31/2010       9am-12pm, Flexibility Workshop (bring a mat, $20 to attend)        crossfit.com

Summer Training Hours M -W – F – 12pm – 3pm, Strength & Conditioning Tu – Thu – 12pm-3-pm, Speed & Quickness For all new High School and College Athletes, we are offering a Summer Training Special! Cost – $500 What you get – 3 days/week of Strength & Conditioning and 2 days/week of Speed &

"Air Force WOD" For time: 20 thrusters 20 sumo deadlift high pulls 20 push jerks 20 overhead squats 20 front squats ~perform 4 burpees every minute on the minute… including minute zero! (meaning the wod starts with 4 burpees).  Rx'd is 95# (65#) compare times to 03/05/2010         crossfit.com

Open Gym 3pm – 7pm Congrats to Joy Schmelzer (Sister ShedHead), who ran her first 5K this week! crossfit.com

Athlete's Choice (shedkicker cannot be modified)   "Elizabeth" 21-15-9 squat cleans – 135# (85#) ring dips  SHEDKICKER: South Central Regional Event 4 For time:10 Muscle-ups15 Handstand push-ups155 pound Squat clean, 20 repsRun 550 meters   crossfit.com 14 weeks after breaking both bones in his lower leg, Jeff is now jumping a 20" box!  Nice Work!  

For time: 200 meter run 50 sit-ups 400 meter run 50 deadlifts – 95# (65#) 800 meter run 50 knees to elbows   crossfit.com

 Athlete's Choice (shedkicker cannot be modifed)     5 rounds for time of: goblet walking lunges, 30 total steps – 24kg (16kg) 20 burpees 10 pull-ups  Happy Birthday Caitlyn!  SHEDKICKER: For time:5 Muscle-ups95 pound Back squat, 15 reps10 Muscle-ups95 pound Back squat, 30 reps15 Muscle-ups95 pound Back squat, 45 reps10 Muscle-ups95 pound Back squat, 30

RedShed Rest Day Topic: Measurable Results… we have seen so many.  Whether it is 1 second, or going from modified to rx'd, you cannot argue with results. Results, good or bad, are a direct reflection of the decisions you make about how you train, eat and sleep (pretty much how you live!)  These decisions directly

WOD:  For time: 30 squat cleans – 95# (65#) 50 toes to bar 30 push press/jerk – 95# (65#) 50 box jumps – 20″ 30 push-ups 50 squats Name-FROM / TO: CKL-24:15 / 20:50 DMB-22:10 / 21:19 Brendan-17:02 / 13:07 Scott-15:36 / 13:03 Kat-19:09 / 18:44 Cheryl-18:23 / 18:10 WOD: 10 rounds for time of:

  For time: run 400 meters 10-9-8-7-6-5-4-3-2-1 hang cleans – 115# (75#) / burpees run 400 meters **run 400, then do the couplet of hang cleans / burpees from 10 down to 1, then run another 400… and your done!** crossfit.com