January 2012

Day 2WOD 120131 AMRAP in 10:00 of:5 kb swings – 24kg10 ring push-ups15 box jumps – 20" cash-out = 5:00 double unders/singles       crossfit.com 

Day 1WOD 120130 5 rounds for time of:20 wall ball – 20/14 @ 10' target6 clean to overhead – 135/9520 burpees         Happy Birthday Randy!       crossfit.com  

Strength for Week of 120130Testing for next phase (1RM)weighted pull-upfront squatpower clean 5:00 Challenge for Week of 120130muscle-ups OR vested pull-ups ShedKickers for Week of 120130 CFWE SK_“Tommy V”For time:115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9

Are you getting enough rest?         crossfit.com  

At the shed , we pride ourselves on what we are able to provide to you, so when we post about shediquette, or we ask you to clean up after yourselves… please understand that this is not us “complaining”, instead we just ask you to be considerate, and please consider this: 1)Water – our facilty

Rest! As The Open draws near, we would like to address REST! First, take a personal inventory of your training, nutrition and rest patterns.  Are all three of those components of your life in order?  Are you eating well enough to maximize your training?Are you resting enough to maximize growth and recovery?Are you training too

Day 6WOD 120128 1 Year Anniversary of Janice's "No Mo Chemo WOD"!We are putting a 35:00 cap on this one, and looking for exceptional measurable results! 8 rounds for time of:8 pull-ups8 t2b8 burpees8 box jumps – 24"/20"8 kb swings – 32kg/24kg8 goblet squats – 32kg/24kg8 h-r push-ups8 med ball clean wall balls – 20/14

Day 5WOD 120127 For time:75 abmat sit-ups50 ohs – 95/6525 plank rope ascents (plank rope ascents will start and finish in the standing position)**partition as desired!**       crossfit.com  

Day 4 Strength 120126 back squats, strict press, deadlifts3 @ 85%1 @ 95%max reps @ 100% mandatory core work: 20 ghd sit-ups, 20 hip extension, 3 rounds not for time       crossfit.com    

Day 3WOD 120125 3 rounds for time of:50 wall ball – 20/14 @ 10' target30 kb swings – 24kg/16kg         crossfit.com