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Complete as many rounds as possible in 20 minutes of: 5 thrusters – 95# (65#) 7 hang cleans – 95# (65#) 10 sumo deadlift high pulls – 95# (65#)   compare rounds to 08/31/2009 DAY 41 of the burpee/d-u challenge   crossfit.com

Complete the following for time: 1k row 21-15-9: overhead squats – 95# (65#), ring dips 1k row (no racks for the ohs, all barbells will be on the deck)   DAY 40 of the burpee/d-u challenge   crossfit.com

RedShed Rest Day   Open Gym: 3pm-7pm Open Gym rules: Coach will be present if help is needed.  Open gym is for any RedShed Athlete to take advantage of for strength work, endurance training, basic training, main site training, make-ups or skills practice.  Please respect the open gym hours, for 1 on 1 training takes

DUE TO DETERIORATING ROAD & VISIBILITY CONDITIONS, THE SHED WILL BE CLOSED THIS AFTERNOON AND THIS EVENING. WE WANT OUR FAMILY OF SHEDHEADS TO BE SAFE, SO PLEASE USE EXTREME CAUTION DURING YOUR TRAVELS…AND IF TRAVEL IS NOT NECESSARY, STAY OFF THE ROADS!! Yours in Fitness, Pat & Janine

Hang squat clean: 6,6,6,6   Complete as many rounds as possible in 10 minutes of: 10 wall ball shots – 20# (15#) 10 box jumps 10 kettlebell swings – 24kg (16kg)   compare rounds to 10/05/2009 DAY 38 of the burpee/d-u challenge crossfit.com

Strict press: 6,6,6,6   5 rounds for time of: 7 handstand push-ups 30 double unders (rx'd=head to the floor) ((sub for double unders is 30 lateral hurdle hops, 12" hurdle)) WOD courtesy of Rob Miller, CFDV compare scores to 08/18/2009     DAY 37 of the burpee/d-u challenge   crossfit.com

For time: 15 pull-ups 30 clean & jerks – 135# (85#) 45 burpees 60 squats   Day 36 of the burpee/d-u challenge   crossfit.com

Beware the Lure of the Sexy Met-Con (courtesy of Whole9) For some (especially those new to CrossFit), the lure of something like the Filthy Fifty or the “300” workout is undeniable. Hundreds of reps of various bad-ass exercises all in one workout? That MUST be good fitness. These Sexy Met-Cons work primarily one metabolic pathway,

Complete as many rounds as possible in 20 minutes of: 30 double unders 15 deadlifts – 135# (95#) 10 toes to bar **sub for double unders: 30 box jumps or 30 lateral barbell hops or 30 calorie row**   DAY 34 of the burpee/d-u challenge   crossfit.com

"Fran" 21 – 15 – 9 reps for time of: thrusters – 95# (65#) pull-ups   compare scores to 10/16/2009   DAY 33 of the burpee/d-u challenge   crossfit.com