January 2011

SNOW UPDATE: NO AM TRAINING PM TRAINING AS NORMALLY SCHEDULED   For time: ->buy-in = 30 wall ball shots 3 rounds of: 15 ring push-ups 10 push press – 135# (75#) ->cash-out = 30 pull-ups     Ready for the snow…Frostbite 2011!   crossfit.com crossfitlisbeth.com

For time: 10-9-8-7-6-5-4-3-2-1 burpees kettlebell swings – 32kg (24kg) ((there will be a cash-out… be prepared for anything))   crossfit.com crossfitlisbeth.com

7 rounds for time of: 2 rounds of "Cindy" * 5 power cleans – 185# (95#) * "Cindy"= 5 pull-ups, 10 push-ups, 15 squats ((see how fast you can get 14 rounds of "Cindy" with 35 heavy power cleans sprinkled in there))       CFE WOD: Weekly CFE WODs (rowing or running) will be posted on

The weekend is drawing to a close… …we are about to start another week of work, another week of life, another week of CrossFit.  As you may or may not know, I like to reflect and share.  If you are interested, click here to read. The shed is about to take on a new twist! 

CrossFit started a riot inside you — and you weren’t ever going to calm down and just accept what society said…   Continue reading This is You Now courtesy of CrossFit Lisbeth    Important Announcements:   CrossFit Endurance WODs: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted

Partner WOD: teams of 2 athletes must complete the following for time: 100 pull-ups 100 burpees 100 wall balls 100 kettlebell swings – 24kg (16kg)         Shedkicker teams of 2 athletes must complete the following for time:   30 muscle-ups 50 handstand push-ups 100 thrusters – 95# (65#) 400 double unders         WOD rules:

 **FINAL DAY OF THE WALL BALL CHALLENGE, TODAY AROUND 5:30PM**… the roads are clear, prepare for 4 minutes of fear! … and the winner is…  Rich, 1626 wall balls Runner-up: CKL, 1602 wall balls For time: 21-15-9-15-21 sumo deadlift high pull – 115# (65#) toes to bar   crossfit.com crossfitlisbeth.com

For time: 1250 meter row 50 hand release push-ups* 30 deadlifts – 225# (155#)   (*ShedKickers do 30 hspu)        learn here get inspired here

5 rounds for time of: 5 power snatch – 95# (55#) 10 pull-ups cash-out: 30 burpees ((shedkickers rx'd: same format, squat snatch 95# (65#) / chest to bar pull-ups, cash-out: 45 burpees))   Weekly CF Endurance WOD (rowing): 3 sets: 15 seconds on/15 seconds off for 5 minutes Recover: 3 minutes between sets Record: total

WOD Goal – maximum reps of: back squats jump rope (singles or double unders)       WOD format: 18:00 continuous running clock, back squats on the even minutes (starting at minute zero), jump rope singles or double unders on the odd minutes Women's rx'd back squat: 95# Men's rx'd back squat: 165#   crossfit.com for knowledge crossfitlisbeth.com for