For Time:
10, 9, 8, 7, 6, 5, 4, 3 , 2, 1
kettlebell swings - 32kg (24kg)
GHD sit-ups
200 meter run
post times to comments:
RedShed CrossFit
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Paleo Performance
All in the Family
« 11.06.2009-Friday-Day 4 | Main | 11.08.2009-Sunday-RedShed Rest Day »
November 07, 2009
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good one today - another one I needed to do. Thanks for everyone's encouragement.
Trail mix recipe in the Paleo section is to die for!!! YUUMMMM!!!!! Thanks for the sample J9. Doing the turkey/escarole soup this afternoon. I have a seafood soup recipe Ill try to post this week.
Posted by: deb | November 07, 2009 at 11:06 AM
Happy belated birthday David!!
Posted by: McCoy | November 07, 2009 at 11:18 AM
Deb - I would love the Turkey escarole soup recipe please.
Thanks Bill & Deb for the help today...I needed it
Posted by: Kat | November 07, 2009 at 11:25 AM
Kat - J9 posted the recipe in the Paleo section - just click on the pix of the fridge in the left sidebar.
Thank YOU for help and also Bill - both of you, strong today!
Posted by: deb | November 07, 2009 at 02:55 PM
modified:
Maryanne-20:13 (20#, box sit-ups, row)
Kat-19:17 (16kg)
Susan-24:05 (16kg)
DP-19:00 (24kg, K2E, row)
CK-21:11 (16kg, row)
as rx'd:
J9-13:38
BF-15:43
Deb-20:11
Randy-16:19
Ro-18:11
Melanie-18:03
David-20:35
Charlie-16:36
VR-15:46
Cheryl-17:02
WELCOME BACK SENA & SvW!
FERAN also made his first visit to the Shed!
(Will include some pics tomorrow)
Sena did the benchmark deadlift/push-up WOD
SvW did the Row, Annie, Row! WOD
Feran was looking too cute and sleepy...for time!
Thanks for your patience mid-morning when the crowd showed up!
Posted by: J9 | November 07, 2009 at 03:32 PM
Paleo is slowly catching on....
Deb-
Glad you liked the sample - it really is a yummy treat!
Posted by: J9 | November 07, 2009 at 03:34 PM
SvW-
jackcrazy?
CFJ...
can't remember what you told me...thanks!
Posted by: J9 | November 07, 2009 at 03:36 PM
Last one...
25# weighted pull-ups: 2!!!
Posted by: J9 | November 07, 2009 at 03:45 PM
Great workout! Great to finish the day with all those beautiful babies! Health and Happiness to all.
Posted by: Ro | November 07, 2009 at 04:18 PM
It's great to be back ! Wonderful to see the Shed has grown so much...
Is it time to get CF Kids going soon or what?
Feran is still sleeping for time :)
J9, Thank you for working out with me !!! I missed that.
Also, SvW is texting the pswrd to Pat.
Posted by: Sena + Feran | November 07, 2009 at 05:42 PM
Sena-
Can't wait to WOD with you on a regular basis again...I think the deads and push-ups might get me tomorrow.
I miss those days of you driving over to the Shed for our workouts. You will be back up to rx in no time!
SvW-
Got the text. Thanks!
Give Feran a kiss from us!
Posted by: J9 | November 07, 2009 at 07:33 PM