March 2011

Information Overload Do you remember the KISS principle? (keep it simple, stupid!)  I canremember one of my math teachers in high school writing that on thechalkboard every week, and I would think to myself, “how can you makecalculus simple… or am I just stupid?” I like to take time to reflect each week.  Many times […]

Lift 4 Lungs Competition today at CrossFit A.C.T.   Pics and updates to be posted later!   To all shedheads not participating… have an awesome weekend!

   3 rounds: 1 heavy OHS immediately followed by 00:30 ring holds, 2:00 restbetween rounds5:00 foam roll Warm-up=Strength & Skill   7 rounds for time of:10 med ball cleans10 burpees           crossfit.com crossfitlisbeth.com REDSHED WILL BE CLOSED SATURDAY MARCH 5TH  

Warm-up=1500m row5:00 foam roll   For time:100 kb swings – 32kg (24kg) **perform 10 box jumps (24"/20") everytime you stop your swing, or put down the kettlebell**     crossfit.com crossfitlisbeth.com REDSHED WILL BE CLOSED SATURDAY MARCH 5TH  

Warm-up= 50 squat snatch (pvc)5:00 foam roll 4 rounds for time of:7 hang power snatch - 95# (55#)14 ohs21 pull-ups       crossfit.com crossfitlisbeth.com REDSHED WILL BE CLOSED SATURDAY MARCH 5TH  

Warm-up= 30 inch worms5:00 foam roll Athlete's Choice AMRAP in 20:00 of:30 wall balls15 clean to overhead – 95# (65#)30 abmat sit-ups   shedkicker "Nate" AMRAP in 20:00 of: 2 muscle-ups 4 hspu 8 kb swings – 32kg       repeat WOD from 12/01/11, click here to compare   crossfit.com crossfitlisbeth.com