March 2013

RedShed Rest Day   Happy Easter!   Congrats March Basic Training! (not pictured: Ned)   Awesome!!   Happy Sunday!!    

Happiness! I can honestly say that is one thing that CrossFit brings into my life daily! Being happy just feels good! Regardless of how hard the WOD is, or when and where the “suck factor” rears its ugly head… at the end, there is always a state of happiness and accomplishment.  So what if the

Day 6WOD 130330 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training… Last session for March!!10:30-12:00, WOD AMRAP in 10:00 of:ghd sit-ups5 thrusters EMOM, starting at 0:00 cash-out = 3:00 max hspu L1 – 75/45L2 – 95/65SK – 135/95         crossfit.com

Day 5WOD 130329 Open WOD 13.4Complete as many reps as possible in 7 minutes following the rep scheme below:Clean and jerk, 3 reps 3 Toes-to-bar Clean and jerk, 6 reps 6 Toes-to-bar Clean and jerk, 9 reps 9 Toes-to-bar Clean and jerk, 12 reps 12 Toes-to-bar Clean and jerk, 15 reps 15 Toes-to-bar Clean and

Day 4130328 5-7pm, Open Prep/Practice7-8pm, Basic Training crossfit.com  

Day 3WOD 130327 For time:750m row35 box jumps – 24"/20"500m row25 push press – 95/65250m row 15 power snatch – 95/65      Happy Birthday 8th Jack!!!            Ally's Message for 13.4:           crossfit.com 

Day 2WOD 1303266-7am, Basic Training7-8am, Coach's HourFirst WOD starts at 8:15am For time:wall ball – 20/14 @ 10'targetring dipsohs – 95/65sdhp – 95/65kb swings – 24kg/16kgpull-upsabmat sit-upshrb L1 rep scheme – 30,15,30,15,30,15,30,15L2 rep scheme – 40,20…SK rep scheme – 50,25… Happy Birthday Eric H!!! (not pictured)         13.3 Lessons Learned (courtesy of CrossFit 204)

Day 1WOD 130325 EMOM for 10:00 of:1 hang squat clean6 hrb L1 – 95/65L2 – 135/95SK – 165/115, rx hspu 35/15# rest to 11:00… AMRAP in 10:00 of:15 hspu15 deadlifts (w/EMOM barbell wt.) cash-out = 3:00 max double unders I will take this over snow in March every day of the week, brother! crossfit.com  

RedShed Rest Day     Congrats Sensei on his promotion to his 4th Dan Black Belt in Goju Ryu Karate!     There is no charge for awesomeness… There is no secret ingredient… it's just you What matters now, is who you choose to be…

Day 6WOD 130323 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD EMOM in 7:00 of:3 front squats @ 7:00… AMRAP in 8:00 of:15 kb swings – 24kg/16kg10 hrbbh (hand release burpee bar hops)