Power clean: 5,5,5,5,5 (hands must remain on bar, touch & go, 5x5)
For time:
500m row
21 K2E, 21 box jumps
500m row
15 K2E, 15 box jumps
500m row
9 K2E, 9 box jumps
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March 09, 2010
March 08, 2010
03.08.2010-Monday-Day 1
"The Menace"
3 rounds for time of:
15 hang squat cleans - 115# (75#)
30 push-ups
15 thrusters - 115# (75#)
30 pull-ups
Who is the man behind the bumpers??
compare times to 09/07/2009
Jane-31:18 (45#, apu)
Lisa-33:03 (45#, jumping pu)
Ed-32:06 (45#, jumping pu)
Cheryl-29:37 (55#, jumping pu)
CK-25:13 (35#, ring pu)
Melanie-27:30 (65#, apu)
KennyG-36:29 (jumping pu)
Janice-27:16 (55#)
DP-20:45 (55#)
BF-31:49 (95#)
Randy-33:10 (95#)
McCoy-37:49 (95#)
as rx'd:
J9-27:12
SvW-29:48
Scott-29:48
Deb-28:32
Chaz-27:06
(the challenge has been squashed... not enough participation!)
March 07, 2010
03.07.2010-Sunday-RedShed Rest Day
RedShed Rest Day
Looks like a couple of guys are ready for the mudder! This now makes three 5 finger footed athletes at the shed! (and one adjunct... Maria in Hawaii!) Who will be the next one to sport these skips??
Next Saturday, Maria will be competing in the CF sectionals in Hawaii. Even though she is hundreds of miles away from the shed (in paradise), she is still one of us.
Today, and during the next 5 days, take a moment to send good thoughts, positive karma and words of praise to Maria... she deserves our support!
Janine and I believe in you, Maria. We have witnessed your will to succeed first-hand, and we wish you the best of luck today, and every day leading up to, and including the day of the competition. We are proud of you and your connection to the shed!
Rest Day Topic:
Don't forget about the rest day assignment!!
I have received 3 WODs to date, all of which are very good, and will appear on the board in April.
GET ON IT!!
Enjoy the rest day... Monday will be menacing!
March 06, 2010
03.06.2010-Saturday-Day 5
9 minutes, max effort - kettlebell swings, active rest - barbell push press
2 minute rest
9 minutes, max effort - wall ball shots, active rest - push-ups
WOD format/rules: for the first 9 minutes, swing the kettlebell (CF Standard swing) until you can no longer maintain the standard swing (swing until failure). Upon puttting the kettlebell down, perform barbell push presses for rest, until you can no longer perform a push press. Then proceed to swing the kettlebell, and repeat process until 9 minutes are up. You must count kb swing reps only. After your 2 minute rest, use the same format for wall ball shots, using push-ups for rest, only counting wall ball shots.
WOD criteria:
1) 24kg kb for men, 16kg kb for women
2) do not drop the kb/barbell, if you drop the kb/barbell or are unable to place the kb on the ground upright, you will be given a lighter kb and your score will be recorded as "modified" (no exceptions, no questions asked!) Yes, that means if your kb falls over... you get the drift!
3) wall ball shots MUST hit appropriate target! Once you are no longer able to reach the target or maintain continuous wall ball shots, you must move to push-ups (only counting the shots that actually hit the target!)
day 62 of the burpee/d-u challenge
March 05, 2010
03.05.2010-Friday-Day 4
Air Force WOD
For time:
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats
~perform 4 burpees every minute on the minute... including minute zero! (meaning the wod starts with 4 burpees). Rx'd is 95# (65#)~
day 61 of the burpee/d-u challenge
March 04, 2010
03.04.2010-Thursday-RedShed Rest Day/Open Gym
RedShed Rest Day
Happy Birthday Lori!
Open Gym: 3pm-7pm
Strength: deadlift 5,5,5,5,5
Endurance: 1500m row, 2min rest, 750m row, 1min rest, 500m row, 30sec rest, 250m row
Our beloved ShedHeads, Kat & Matt (owners of the Oak Ridge Martial Arts Acadamey), recently upgraded their space. Check out the photos of their new dojo! Congrats guys! We wish you the best of luck in your new digs!!
day 60 of the burpee/d-u challenge
March 03, 2010
03.03.2010-Wednesday-Day 3
"VonRon"
Complete the following reps/rounds format, 3 rounds for time:
27 squats... then 3 rounds of:
3 deadlifts - 155# (95#)
3 hang cleans - 155# (95#)
3 thrusters - 155# (95#)
...so you do 27 squats, then 3 rounds of 3 deads, 3 hang cleans & 3 thrusters... that is ONE ROUND! Complete 3 rounds of that scheme for time!
Happy Birthday VonRon! For all who may not know, Ron got that name for sporting a fashionable display of facial hair that made him look rather sophistocated, if you can believe that! Ha, but seriously... have you noticed VonRon lately?? Smoking double unders!! Killing box jumps!! Strong as an OX!! He has come a long way, and did it with heart. You are good people, Ron... hope you have an awesome birthday brother!
day 59 of the burpee/d-u challenge
March 02, 2010
03.02.2010-Tuesday-Day 2
Overhead squat: 5,5,5,5,5
Complete the following for total number of reps:
4 minutes of rowing (count calories as reps)
3 minutes of pull-ups
2 minutes of push-ups
1 minute of ghd sit-ups
day 58 of the burpee/d-u challenge
March 01, 2010
03.01.2010-Monday-Day 1
"Filthy Fifty"
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
(fyi, we are all actually in the modified column today since rx'd F50 calls for 24"box jumps)
day 57 of the burpee/d-u challenge
February 28, 2010
02.28.2010-Sunday-RedShed Rest Day
RedShed Rest Day
The Squat!! What's NOT TO LOVE about the squat??
Another week in the books. Got a bit of a blast from Old Man Winter, but we survived it. After all, we have been spoiled. It used to snow like that A LOT when I was a kid (am I really that old!!)
Moving forward, we have a 5K in March... and some benchmarks WODs to hit as well. Also, about a month away is the NorthEast Region Sectionals for the CF Games. Very exciting!
Spring is around the corner, so is the mudder! Are you in, or still on the fence??
Rest Day Assignment: Do some research and come up with/develop your own WOD. Take it seriously, take a look at what is out there, and come up with something with some teeth! Name it, and email it to me. Janine and I will review what we get, and we will post one WOD per week in April (of your stuff!).
day 56 of the burpee/d-u challenge
