April 2011

Day 3Warm-up5:00 snatch practice5:00 foam roll WOD (last done 100911)For time:50 kb swing – 24kg (16kg)40 wall ball30 pull-ups20 ghd sit-ups10 sdhp – 95# (75#)100ft. overhead walking lunges – 45# (15#)       crossfit.com crossfitlisbeth.com

Day 2Warm-up1000m row5:00 foam roll WOD (last done 101229)Athlete's ChoiceLEVEL 1 – For time: 750 jump rope singles… Every time you stop or trip upon the rope, you must perform 10 hand release push-upLEVEL 2 – For time: 250 double unders… Every time you stop or trip up onthe rope, you must perform 5 pull-upsLEVEL

Day 1Warm-up800m run5:00 foam roll   WOD (last done 101122)10 rounds or 20:00 of:5 kb swing – 32kg (24kg)10 sdhp – 95# (65#)15 ring dips           CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays. Complete the CFE WOD

I know this guy… (with a hammer!) Happy Sunday ShedHeads! Please take a moment to read this post, for it contains important information regarding the next 3 weeks. For the remainder of The Open Competition, Thursdays and Saturdays will be your designated days to perform The Open WOD as a group.  On those designated days, optional

day 1 as rx’d: Tim-15:02, Gavin-12:26, Andrew-14:20, Lou-15:46, Scott-13:59 rx’d/scaled up to 225#:  Brendan-13:10, Kaschak-14:20, VonRon-16:21, Charlie-17:25 day 1 modified dips and/or deads:  DP-19:42, Lily-18:09, Kim-21:34, Kat-20:15, Mike-13:12, Ken-19:50, DMB-16:07, Ro-15:09, CKL-15:45, Cheryl-17:21, Janice-18:31, Anna-17:29, Deb-17:57 (155#)

A short, short story… (please feel free to substitute “she” for “he” in order to better identify with the story) I know this guy.  He does CrossFit.  We train at the same local Affiliate in town.  He is a quiet guy, but very cool, funny and insightful.  He is a rather unassuming character.  Not too big, not

Day 6Warm-up500m row400m run5:00 foam roll   WOD3 rounds for time of:20 walking lunges20 wall ball20 sdhp – 75# (55#)20 box jumps – 24" (20")20 push press – 75# (55#)             Happy Birthday Brendan!   crossfit.com crossfitlisbeth.com The Open

CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of:165 pound Squat clean (110#)165 pound Jerk (110#)   For a rep to count for the CrossFit Games Open, the barbell must end in the stable position over the heels. The left image is close but not quite complete. The

Day 4Warm-up2 rounds: 400 meter run/2:00 foam roll WOD5 rounds for time of:21 deadlifts – 135# (95#)15 box jumps – 24" (20") crossfit.com crossfitlisbeth.com The Open

Day 3Warm-up5:00 kb snatch practice5:00 foam roll   3 rounds for time of:400 meter run18 kb sdhp – 32kg (24kg)12 kb swings – 32kg (24kg)6 goblet squats – 32kg (24kg)       crossfit.com crossfitlisbeth.com The Open