March 2011

The ranting of a CrossFit addict…   Addressing some questions regarding the nutrition challenge: 1) Honey, Agave, Cane juice etc. are all SUGAR, and are worth -1 point (that's minus one!)  Remember the objective is to avoid sugar! 2) Limit your fruit intake please, and read the labels of your dried fruit.  Any added sugar […]

The life of a CrossFit Addict Some people have dependency issues… addictions.  Mostly, addicts areconsidered weak-willed, unhealthy etc.  But not me… I’m a CrossFit addict. Hello, my name is (insert your name here)… and I am a CrossFit-aholic.  Iam not in denial!  I am well aware of my addiction, and I wear it proudlyfor all

Warm-up: 1000m row5:00 foam roll Partner WODFor time:Triple "Helen" with a 150 wall ball cash-out! Rules:>Teams of 2 athletes must complete 9 rounds of: 400m run, 21 kb swings, 12 pull-ups before attempting the cash-out.>Both athletes can be moving at the same time and do the same movements atthe same time if their strategy calls for it.>A

Warm-up:Skills10:00 Snatch practice – kb/pvc/barbell5:00 foam roll For time:buy-in: 25 back squats – 135# (85#) 3 rounds of:40 double unders (200 singles)15 box jumps – 24" (20")25 back extensions cash-out: 50 deadlifts – 135# (85#)         crossfit.com crossfitlisbeth.com

Warm-up: tabata jump rope – 8 rounds, :20 on, :10 off5:00 foam roll   (repeat wod from 11/09/10) 7 rounds for time of:12 kb swings – 32kg (24kg)12 burpees     shedkicker: Four rounds for time of:7 Muscle-ups225 pound Deadlift, 15 repsWalking Lunge, 30 steps     crossfit.com crossfitlisbeth.com

Warm-up3 rounds: 10 ghd sit-ups, 10 burpees – moderate intensity5:00 foam roll     3 rounds for time of:400m run15 squat snatch – 75# (45#)9 handstand push-ups     crossfit.com crossfitlisbeth.com

Warm-up:30 inchworms5:00 foam roll   For time:21-15-9deadlift - 225# (155#)t2b cash-out: 150 double-unders (400 singles)       Happy Birthday Steve!      crossfit.com crossfitlisbeth.com   Happy Birthday Breezy! Today is our niece's birthday.  Without her help caring for Cait and Ally, the shed wouldn't be open on Tuesdays and Wednesdays.  Happy Birthday Brianna!  We all

Warm-up=tabata row, 8 rounds – :20 on, :10 off5:00 foam roll (Repeat WOD from 12/03/10)Athlete's ChoiceLevel 1: 75# (45#)10 thrusters10 pull-ups10 squat cleans10 ring dips10 ohs10 burpees Level 2: 75# (45#)2 rounds of: 10 thrusters, 10 pull-ups2 rounds of: 10 squat cleans, 10 ring dips2 rounds of: 10 ohs, 10 burpees Level 3: 95# (65#)3

From March 12th to April 22nd, challenge yourself to maintain the practice of clean eating… No Sugar No Grains, Rice, Pasta or Unfavorable Carbs (corn, potatoes etc.) No Dairy No Legumes (beans, peas, peanuts etc.) Please download all the challenge information for your review! Download RedShed CrossFit Nutrition Challege Download RSCF paleo scorecard Download Whole30version3.0

Rest Day Reflections…. information overload!   Yesterday was pretty cool… and as your Coach, I am very proud of our competitors, and our supporters.  Let's put yesterday's event into some perspective.  Without losing sight of your amazing athletic accomplishments, I am more impressed with your act of philanthropy.  10 of yesterday's competitors were original RedShed athletes