09.28.2009-Monday-Day 1

"Janice"

RSCF pics 1035

complete the following for time:

43 squats

9 squat clean thrusters – 115# (75#)

22 handstand push-ups

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66 double unders

43 squats

66 double unders

22 handstand push-ups

9 squat clean thrusters

RSCF pics 1034

43 squats

 

post times to comments:

Janice Garry had a birthday last week while on vacation.  Janice has made tremendous strides since starting with us last spring.  She drank the Kool-Aide, she lives the lifestyle and she even recruited some new CrossFitters.  Even though we weren't able to celebrate her birthday on its exact day, I feel that it is more than appropriate to provide her (and us) with this special gift today.

main site rest day

RSCF pics 1036

DAY 3 of the pull-up challenge

**VACATION REMINDER**

We will be closed Tuesday thru Friday this week for vacation.  WODs will still be posted!

 

0 thoughts on “09.28.2009-Monday-Day 1”

  1. Happy (belated) Birthday, Janice!
    Have fun with this one!
    Deb-
    Those treats that you made for FGB were delicious – what is the recipe (or is it better that it remains unknown)?
    That, along with some pizza made for great post-race recovery food! SO not a paleo day yesterday.

  2. Happy (belated) Birthday, Janice!
    Have fun with this one!
    Deb-
    Those treats that you made for FGB were delicious – what is the recipe (or is it better that it remains unknown)?
    That, along with some pizza made for great post-race recovery food! SO not a paleo day yesterday.

  3. Happy (belated) Birthday, Janice!
    Have fun with this one!
    Deb-
    Those treats that you made for FGB were delicious – what is the recipe (or is it better that it remains unknown)?
    That, along with some pizza made for great post-race recovery food! SO not a paleo day yesterday.

  4. Happy (belated) Birthday, Janice!
    Have fun with this one!
    Deb-
    Those treats that you made for FGB were delicious – what is the recipe (or is it better that it remains unknown)?
    That, along with some pizza made for great post-race recovery food! SO not a paleo day yesterday.

  5. Happy (belated) Birthday, Janice!
    Have fun with this one!
    Deb-
    Those treats that you made for FGB were delicious – what is the recipe (or is it better that it remains unknown)?
    That, along with some pizza made for great post-race recovery food! SO not a paleo day yesterday.

  6. Happy Birthday Janice!!
    J9, how many miles a week did you run to prepare for that half?
    Blondies – easiest most basic recipe I have.
    1.25 c. flour
    1.5 c. lightly packed light brown sugar
    1.5 tsp. baking powder
    1/8 tsp salt
    2 large eggs (room temp)
    9.5 tbspn. cold butter, melted
    2 tsp. vanilla
    1/2 c. chopped walnuts (or pecans your choice)
    Mix the flour, sugar, baking powder & salt in one bowl.
    Beat the eggs in another, whisk in the butter and vanilla. Pour into the dry ingredients and mix with a spoon. Add the nuts.
    Bake in 8″ pan around 35-40 min (use the toothpick test).

  7. Happy Birthday Janice!!
    J9, how many miles a week did you run to prepare for that half?
    Blondies – easiest most basic recipe I have.
    1.25 c. flour
    1.5 c. lightly packed light brown sugar
    1.5 tsp. baking powder
    1/8 tsp salt
    2 large eggs (room temp)
    9.5 tbspn. cold butter, melted
    2 tsp. vanilla
    1/2 c. chopped walnuts (or pecans your choice)
    Mix the flour, sugar, baking powder & salt in one bowl.
    Beat the eggs in another, whisk in the butter and vanilla. Pour into the dry ingredients and mix with a spoon. Add the nuts.
    Bake in 8″ pan around 35-40 min (use the toothpick test).

  8. Happy Birthday Janice!!
    J9, how many miles a week did you run to prepare for that half?
    Blondies – easiest most basic recipe I have.
    1.25 c. flour
    1.5 c. lightly packed light brown sugar
    1.5 tsp. baking powder
    1/8 tsp salt
    2 large eggs (room temp)
    9.5 tbspn. cold butter, melted
    2 tsp. vanilla
    1/2 c. chopped walnuts (or pecans your choice)
    Mix the flour, sugar, baking powder & salt in one bowl.
    Beat the eggs in another, whisk in the butter and vanilla. Pour into the dry ingredients and mix with a spoon. Add the nuts.
    Bake in 8″ pan around 35-40 min (use the toothpick test).

  9. Happy Birthday Janice!!
    J9, how many miles a week did you run to prepare for that half?
    Blondies – easiest most basic recipe I have.
    1.25 c. flour
    1.5 c. lightly packed light brown sugar
    1.5 tsp. baking powder
    1/8 tsp salt
    2 large eggs (room temp)
    9.5 tbspn. cold butter, melted
    2 tsp. vanilla
    1/2 c. chopped walnuts (or pecans your choice)
    Mix the flour, sugar, baking powder & salt in one bowl.
    Beat the eggs in another, whisk in the butter and vanilla. Pour into the dry ingredients and mix with a spoon. Add the nuts.
    Bake in 8″ pan around 35-40 min (use the toothpick test).

  10. Happy Birthday Janice!!
    J9, how many miles a week did you run to prepare for that half?
    Blondies – easiest most basic recipe I have.
    1.25 c. flour
    1.5 c. lightly packed light brown sugar
    1.5 tsp. baking powder
    1/8 tsp salt
    2 large eggs (room temp)
    9.5 tbspn. cold butter, melted
    2 tsp. vanilla
    1/2 c. chopped walnuts (or pecans your choice)
    Mix the flour, sugar, baking powder & salt in one bowl.
    Beat the eggs in another, whisk in the butter and vanilla. Pour into the dry ingredients and mix with a spoon. Add the nuts.
    Bake in 8″ pan around 35-40 min (use the toothpick test).

  11. Deb-
    Thanks for the recipe.
    As for training miles – I would do anywhere from 8 – 13.5 miles/week. Probably not as much as I should have been doing, but there were not enough hours in the day to get all the training in.
    Longest was a 10-miler, one 7.5 and plenty of 5-milers.
    As you have seen from my posts, I also tried to creatively change the WODs to include more running, so that I could get in the WOD and the miles.
    I whole-heartedly believe that with CrossFit, you can run faster and longer without actually running the miles in your training. All the other stuff that we do carries over!

  12. Deb-
    Thanks for the recipe.
    As for training miles – I would do anywhere from 8 – 13.5 miles/week. Probably not as much as I should have been doing, but there were not enough hours in the day to get all the training in.
    Longest was a 10-miler, one 7.5 and plenty of 5-milers.
    As you have seen from my posts, I also tried to creatively change the WODs to include more running, so that I could get in the WOD and the miles.
    I whole-heartedly believe that with CrossFit, you can run faster and longer without actually running the miles in your training. All the other stuff that we do carries over!

  13. Deb-
    Thanks for the recipe.
    As for training miles – I would do anywhere from 8 – 13.5 miles/week. Probably not as much as I should have been doing, but there were not enough hours in the day to get all the training in.
    Longest was a 10-miler, one 7.5 and plenty of 5-milers.
    As you have seen from my posts, I also tried to creatively change the WODs to include more running, so that I could get in the WOD and the miles.
    I whole-heartedly believe that with CrossFit, you can run faster and longer without actually running the miles in your training. All the other stuff that we do carries over!

  14. Deb-
    Thanks for the recipe.
    As for training miles – I would do anywhere from 8 – 13.5 miles/week. Probably not as much as I should have been doing, but there were not enough hours in the day to get all the training in.
    Longest was a 10-miler, one 7.5 and plenty of 5-milers.
    As you have seen from my posts, I also tried to creatively change the WODs to include more running, so that I could get in the WOD and the miles.
    I whole-heartedly believe that with CrossFit, you can run faster and longer without actually running the miles in your training. All the other stuff that we do carries over!

  15. Deb-
    Thanks for the recipe.
    As for training miles – I would do anywhere from 8 – 13.5 miles/week. Probably not as much as I should have been doing, but there were not enough hours in the day to get all the training in.
    Longest was a 10-miler, one 7.5 and plenty of 5-milers.
    As you have seen from my posts, I also tried to creatively change the WODs to include more running, so that I could get in the WOD and the miles.
    I whole-heartedly believe that with CrossFit, you can run faster and longer without actually running the miles in your training. All the other stuff that we do carries over!

  16. Happy Birthday Janice! Sorry I wasn’t able to be there when you were working out tonight. My schedule at home did allow for it. I hope you enjoyed your WOD as much as we did.

  17. Happy Birthday Janice! Sorry I wasn’t able to be there when you were working out tonight. My schedule at home did allow for it. I hope you enjoyed your WOD as much as we did.

  18. Happy Birthday Janice! Sorry I wasn’t able to be there when you were working out tonight. My schedule at home did allow for it. I hope you enjoyed your WOD as much as we did.

  19. Happy Birthday Janice! Sorry I wasn’t able to be there when you were working out tonight. My schedule at home did allow for it. I hope you enjoyed your WOD as much as we did.

  20. Happy Birthday Janice! Sorry I wasn’t able to be there when you were working out tonight. My schedule at home did allow for it. I hope you enjoyed your WOD as much as we did.

  21. Janice’s Birthday WOD modified:
    Christine-20:48
    Larry-17:40
    Elena-17:17
    Diet Pepsi-24:48
    Beard-16:56
    John-13:58
    DaveP-22:07
    VonRon-17:05
    KennyG-19:45
    Maryanne-15:37
    Kim-13:27
    Rosemary-13:46
    MattV-45:32
    Charlie-14:45
    Shannon-20:50
    Cheryl-18:46
    Melanie-18:20
    David-23:36
    Janice-15:17
    Ed-14:49
    Janice’s Birthday WOD rx’d:
    Janine-12:24
    Jeff-15:54
    Cam-16:56
    Randy-25:39
    Deb-23:48
    McCoy-24:35
    Bill-23:30
    Scott-18:16
    Pat-20:51

  22. Janice’s Birthday WOD modified:
    Christine-20:48
    Larry-17:40
    Elena-17:17
    Diet Pepsi-24:48
    Beard-16:56
    John-13:58
    DaveP-22:07
    VonRon-17:05
    KennyG-19:45
    Maryanne-15:37
    Kim-13:27
    Rosemary-13:46
    MattV-45:32
    Charlie-14:45
    Shannon-20:50
    Cheryl-18:46
    Melanie-18:20
    David-23:36
    Janice-15:17
    Ed-14:49
    Janice’s Birthday WOD rx’d:
    Janine-12:24
    Jeff-15:54
    Cam-16:56
    Randy-25:39
    Deb-23:48
    McCoy-24:35
    Bill-23:30
    Scott-18:16
    Pat-20:51

  23. Janice’s Birthday WOD modified:
    Christine-20:48
    Larry-17:40
    Elena-17:17
    Diet Pepsi-24:48
    Beard-16:56
    John-13:58
    DaveP-22:07
    VonRon-17:05
    KennyG-19:45
    Maryanne-15:37
    Kim-13:27
    Rosemary-13:46
    MattV-45:32
    Charlie-14:45
    Shannon-20:50
    Cheryl-18:46
    Melanie-18:20
    David-23:36
    Janice-15:17
    Ed-14:49
    Janice’s Birthday WOD rx’d:
    Janine-12:24
    Jeff-15:54
    Cam-16:56
    Randy-25:39
    Deb-23:48
    McCoy-24:35
    Bill-23:30
    Scott-18:16
    Pat-20:51

  24. Janice’s Birthday WOD modified:
    Christine-20:48
    Larry-17:40
    Elena-17:17
    Diet Pepsi-24:48
    Beard-16:56
    John-13:58
    DaveP-22:07
    VonRon-17:05
    KennyG-19:45
    Maryanne-15:37
    Kim-13:27
    Rosemary-13:46
    MattV-45:32
    Charlie-14:45
    Shannon-20:50
    Cheryl-18:46
    Melanie-18:20
    David-23:36
    Janice-15:17
    Ed-14:49
    Janice’s Birthday WOD rx’d:
    Janine-12:24
    Jeff-15:54
    Cam-16:56
    Randy-25:39
    Deb-23:48
    McCoy-24:35
    Bill-23:30
    Scott-18:16
    Pat-20:51

  25. Janice’s Birthday WOD modified:
    Christine-20:48
    Larry-17:40
    Elena-17:17
    Diet Pepsi-24:48
    Beard-16:56
    John-13:58
    DaveP-22:07
    VonRon-17:05
    KennyG-19:45
    Maryanne-15:37
    Kim-13:27
    Rosemary-13:46
    MattV-45:32
    Charlie-14:45
    Shannon-20:50
    Cheryl-18:46
    Melanie-18:20
    David-23:36
    Janice-15:17
    Ed-14:49
    Janice’s Birthday WOD rx’d:
    Janine-12:24
    Jeff-15:54
    Cam-16:56
    Randy-25:39
    Deb-23:48
    McCoy-24:35
    Bill-23:30
    Scott-18:16
    Pat-20:51

  26. Hey Pat, just want to say thank you for the birthday WOD! Definately the best birthday present…possibly ever. Loved it! (thanks for your support Lisa – couldn’t do it without you)
    And thank you everyone for the birthday wishes 🙂 The Redshed family always has a way of making you feel good.

  27. Hey Pat, just want to say thank you for the birthday WOD! Definately the best birthday present…possibly ever. Loved it! (thanks for your support Lisa – couldn’t do it without you)
    And thank you everyone for the birthday wishes 🙂 The Redshed family always has a way of making you feel good.

  28. Hey Pat, just want to say thank you for the birthday WOD! Definately the best birthday present…possibly ever. Loved it! (thanks for your support Lisa – couldn’t do it without you)
    And thank you everyone for the birthday wishes 🙂 The Redshed family always has a way of making you feel good.

  29. Hey Pat, just want to say thank you for the birthday WOD! Definately the best birthday present…possibly ever. Loved it! (thanks for your support Lisa – couldn’t do it without you)
    And thank you everyone for the birthday wishes 🙂 The Redshed family always has a way of making you feel good.

  30. Hey Pat, just want to say thank you for the birthday WOD! Definately the best birthday present…possibly ever. Loved it! (thanks for your support Lisa – couldn’t do it without you)
    And thank you everyone for the birthday wishes 🙂 The Redshed family always has a way of making you feel good.

  31. I’m in brother…
    thought it was going to take a lot longer for me to get to 40, so let’s hope I don’t hit the wall anytime soon!
    Here is a hint to reach your pull-up goal. Use the belt (provided by BF), and add a little weight to your warm-up pull-ups. Your max effort numbers will increase every week, guaranteed!
    (and drink your milk!)

  32. I’m in brother…
    thought it was going to take a lot longer for me to get to 40, so let’s hope I don’t hit the wall anytime soon!
    Here is a hint to reach your pull-up goal. Use the belt (provided by BF), and add a little weight to your warm-up pull-ups. Your max effort numbers will increase every week, guaranteed!
    (and drink your milk!)

  33. I’m in brother…
    thought it was going to take a lot longer for me to get to 40, so let’s hope I don’t hit the wall anytime soon!
    Here is a hint to reach your pull-up goal. Use the belt (provided by BF), and add a little weight to your warm-up pull-ups. Your max effort numbers will increase every week, guaranteed!
    (and drink your milk!)

  34. I’m in brother…
    thought it was going to take a lot longer for me to get to 40, so let’s hope I don’t hit the wall anytime soon!
    Here is a hint to reach your pull-up goal. Use the belt (provided by BF), and add a little weight to your warm-up pull-ups. Your max effort numbers will increase every week, guaranteed!
    (and drink your milk!)

  35. I’m in brother…
    thought it was going to take a lot longer for me to get to 40, so let’s hope I don’t hit the wall anytime soon!
    Here is a hint to reach your pull-up goal. Use the belt (provided by BF), and add a little weight to your warm-up pull-ups. Your max effort numbers will increase every week, guaranteed!
    (and drink your milk!)

  36. Janice, it was so much fun watching your do your bday WOD tonight! you rocked it! thanks for being the catalyst in bringing CF into my life! this has got to go on my “make up list” for when my back allows!

  37. Janice, it was so much fun watching your do your bday WOD tonight! you rocked it! thanks for being the catalyst in bringing CF into my life! this has got to go on my “make up list” for when my back allows!

  38. Janice, it was so much fun watching your do your bday WOD tonight! you rocked it! thanks for being the catalyst in bringing CF into my life! this has got to go on my “make up list” for when my back allows!

  39. Janice, it was so much fun watching your do your bday WOD tonight! you rocked it! thanks for being the catalyst in bringing CF into my life! this has got to go on my “make up list” for when my back allows!

  40. Janice, it was so much fun watching your do your bday WOD tonight! you rocked it! thanks for being the catalyst in bringing CF into my life! this has got to go on my “make up list” for when my back allows!

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