October 2010

7AM – 9AM if you want to come in and do "Jackie" "Jackie" For time: 1000 meter row 50 thrusters – 45# 30 pull-ups **(( unweighted barbells are NOT meant to be dropped!!  a 5 burpee penalty will be enforced everytime  we hear a drop occur!!  THAT MEANS 5 BURPEES FOR THE GROUP, NOT JUST […]

10 rounds for time of: 15 deadlifts – 135# (95#) 15 push-ups compare scores to 05/26/2010     Interesting read from the CrossFit Journal…. click here if you want to learn how to save your hands!   crossfit.com

On Saturday, October 23rd, the shed will be open from 7am-9am ONLY for the Workout of the Day. If you are not an early riser, join us for the Allamuchy Harvest Fest 5K!  Race starts at 10:00am click here for event details

Athlete's Choice Complete as many rounds as possible in 15:00 of: 50 sit-ups 25 push-press – 95# (55#) 10 sumo deatlift high pulls – 95# (55#)     Just like the infamous BigFoot, often talked about… rarely seen… BF was in the SHED!!!   shedkicker for time: 30 hspu 40 pull-ups 50 kb swings –

Death by Wall Ball With a continuously running clock do one wall ball shot the first minute, two wall ball shots the second minute, three wall ball shots the third minute… continuing as long as you are able. Use as many sets each minute as needed. Score=total number of reps completed         crossfit.com

Athlete's Choice 3 rounds for time of: 400 meter run 30 burpees 15 chest to bar pull-ups compare scores to 06/29/2010     shedkicker 3 rounds for time of: 15 hang power cleans – 135# (95#) 15 burpees          crossfit.com  

For time: 21-15-9-15-21 deadlifts – 205# (135#) box jumps – 24" (20") ring dips          crossfit.com

Perseverance in the midst of adversity… Amazing Grace all across the CrossFit Community, especially right here in NorthWest NJ.  A great success, our Amazing Grace event.  A modest gym, a tremendously generous and thoughtful community, a few barbells and a timer…. we raised $1000 for Friend2Friend, Sussex County Women's Forum!  Breast Cancer awareness saves lives, period!  The

Perseverance in the midst of adversity… As I was driving home from the shed yesterday, I was reflecting on what had just happened.  A lot of different people came together for one purpose.  At that moment, I became a bit overwhelmed with some emotions.  Lucky… at that moment, I felt so lucky to be the