July 2010

back to rscf

  4 rounds for time of: 15 deadlifts 12 hang cleans 9 push jerks 6 back squats 115# (75#)  compare scores to 04/09/2010   crossfit.com register for the Olympic Lifting Workshop, this Saturday 10am-2pm

RedShed Rest Day     It is interesting to see that most (if not all) CF Affiliate owners have common perceptions regarding "getting dumped"… Thanks to CrossFit Zone for the great post! ((not sure we will be enforcing the 25 burpee penalty, but don't be surprised if you get a warning)) A couple of things:

Athlete's Choice   For time: 21 overhead squats – 95# (65#) 42 box jumps – 20" box 15 overhead squats 30 box jumps 9 overhead squats 18 box jumps        Shedkicker: For time: 25 overhead squats – 95# (65#) 50 double unders 15 overhead squats 30 double unders 10 muscle-ups 30 double unders

  5 rounds for time of: 30 wall ball shots 15 push-ups     the jars are multiplying!!! praying to the almond butter gods works!  crossfit.com   Good Luck to Bryan as he heads out to Texas for Air Force Basic Training!  I have a feeling he might be in this push-up position quite a bit!  Best of

Athlete's Choice 1) rest day 2) strength 3) Day 4 WOD For time: 150 kettlebell swings – 24kg (16kg)   Shedkicker: 30 muscle-ups for time   crossfit.com This is how I spent my lunch break yesterday!  Thanks to Lily, John and Aaron!

10 rounds for time of: 12 pull-ups 12 burpees   check scores from 03/29/2010     crossfit.com

For time: 21 – 15 – 9 deadlift – 225# (155#) ring dips back extensions   crossfit.com  

  "Murph" For time: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.   or    Mini "Murph" For time: 800 meter run 50 pull-ups 100 push-ups 150

RedShed Rest Day Sunday thoughts: CrossFit is evolving shedheads… are you? Are you still learning, eager to practice your skills? Do you embrace your suckiness? Have you been listening, have you been watching, have you been experiencing? Have you become empowered by the internal competition? Did you learn from your failures? Have you surprised yourself,