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Complete as many rounds as possible in 20 minutes of:
5 thrusters - 95# (65#)
7 hang power cleans - 95# (65#)
10 sumo deadlift high pulls - 95# (65#)
post rounds to comments:
main site rest day
DAY 29 of the paleo challenge
**please refer to yesterday's post regarding this week's schedule**
This was a great week of WODs! We had a great summer, ShedHeads! During the month of August, we have seen some dramatic improvement in strength and speed... nice work!
Just a quick note regarding milestones... Janice Garry experienced the following transformation in August: Off the bands to jumping pull-ups to kipping pull-ups. She can now do 8-10 pull-ups in a row! Now that deserves a round of applause!
We have some important announcements for this week and this month.
First, Tuesday September 1st, the shed will be closed and will not be open for training until 4:30PM on Wednesday September 2nd. The reason for the schedule change is due to Janine's business travel this week.
Second, we are running the Netcong Day 5k on Sunday September 13th. Click on the link for race registration and details. Download 2009_Race_App_8-14-09[1]
Food and drinks will be provided for the event that day. If you wish to make a "Zone"/"Paleo" friendly dish, there will be a sign-up sheet in the shed for those who would like to help us with the food and drinks. First weekend of the summer with NO BURPEES!!! main site WOD DAY 28 of the paleo challenge Lastly, we (as an affiliate) are participating in the Fight Gone Bad IV! This is the fourth year of the event to raise money for the Prostate Cancer Foundation, and to benefit the Wounded Warriors Project. FGB IV will take place on Saturday September 26th. The event details, regarding participation and fundraising efforts, will be posted on the announcement board in the shed. In the case where you would like to make a considerable donation to the cause, or if you know someone who wants to donate, please direct them to the link on our website. Our fundraising goal is $5000!
Ye Ole RedShed"
10 rounds for time, or, Complete as many rounds as possible in 20 minutes, whichever comes first of:
15 calories - rower
10 push presses - 95# (65#)
5 deadlifts - 225# (135#)
post rounds or times to comments:
main site WOD
DAY 27 of the paleo challenge
FINALLY... IT IS DAY 100 OF THE BURPEE CHALLENGE, SO TODAY'S WOD IS SIMPLY:
100 BURPEES FOR TIME!
For those ShedHeads NOT in the challenge, you can join us in belching glory... or toss the wall ball 150 times...
"Karen"
150 wall ball shots for time!
post respective times to comments:
main site WOD
DAY 26 of the paleo challenge
Option 1: Rest Day
Option 2: Make-up Day
Option 3: Skills Practice
Option 4: 99 burpees!
Rest Day Topic: Your thoughts on the 100 days of burpees, and please refrain from profanity if possible!
main site rest day
DAY 99 of the burpee challenge
DAY 25 of the paleo challenge
There was an Estey sighting today... like the "bigfoot", the "estey" must get caught on film to believe it exists.
21 - 15 - 9
For time:
thrusters - 95# (65#)
ring dips
kettlebell swings - 24kg (16kg)
box jumps
post times to comments:
main site WOD=Nate
DAY 98 of the burpee challenge
DAY 24 of the paleo challenge
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments:
main site WOD
DAY 97 of the burpee challenge
DAY 24 of the paleo challenge
5 rounds for time of:
5 sumo deadlift high pulls - 135# (85#)
15 burpees
post times to comments:
main site WOD=Cindy or Mary
DAY 96 of the burpee challenge
DAY 23 of the paleo challenge
RedShed Rest Day
First three days last week reminded us we had legs... as if we needed to be reminded! At least it got your mind off your healing hands, right? It was a light week in the shed, as far as attendance goes, but we have many vacationing ShedHeads returning this week.
My top pics of the week:
Matt Walloga has the RedShed record for the fastest 500 meter row, posting a 1:25.1 on Thursday August 20th, 2009.
I know it is hard to tell, but yes... this is the Batmobile! As I was getting gas the other day, I saw the Batmobile getting some work done in the garage of the gas station. I had to take a picture, because I know that nobody would believe me.
What kind of crazy things do you see during the day?
DAY 95 of the burpee challenge
DAY 22 of the paleo challenge
Ascending/Descending Ladder
deadlift 185# (135#), 1-12 reps
box jump, 12-1 reps
post times to comments:
main site WOD
DAY 94 of the burpee challenge
DAY 21 of the paleo challenge
