12.30.2009-Wednesday-Day 3

Push press: 10,5,3,1

 

AMRAP in 15 minutes of:

30 ring rows

5 burpees

30 kettlebell swings - 24kg (16kg)... do not drop kbs!

5 burpees

 

main site

**Holiday Weekend Hours**

Thursday - New Year's Eve - 7AM-6PM

Friday - New Year's Day - Closed

Saturday - January 2nd - Closed for clean-up

 

Comments

[J9]

Keep Your Eye on the Ball
(courtesy of Hyperfit USA)
http://www.hyperfitusa.com/hyperfit_usa/

To help people keep their eye on the ball, here are some guidelines:

1. Attention to YOUR mechanics - strive to move better

2. Attention to YOUR consistency - strive to be consistent in your training

3. Attention to YOUR intensity - strive to keep your intensity as high as you can

4. Performance, improvement and success is YOURS to determine.

Being a good part of a community that is both real (in the gym) and virtual (on the net) has some good citizenship traits. Praise improvement in the people around you - Recognize the monumental effort of someone finally being able to do a WOD as prescribed. Praise new PRs. Praise better skills and technique. Praise the person who finishes first. Praise the person who finishes last. Focus on constant improvement for yourself, in your own gym, amongst your friends. Be attentive to being a good coach and always improving.

[deb]

I cannot even stand to LOOK at this WOD!!! LOL! Couple great holiday weeks.

[svw]

at the risk of BF calling me a whiner...

im really sore.

[BF]

me too! but i didn't say it...that's a great feeling....long live the shed!

[Maria]

i second svw...complete soreness.

[Pat]

ouch

[Pat]

J-towners pretty quiet on the blog, no Elena, no Brian, no Kat, no Karen.

What's up with that??

[Kat]

Sorry Coach - I can't type because my arms are useless...had to ask my 14 year old to cover for me.

Ouch is right.

[Pokey]

Pokey checking in. I poached your shed wod today. If the above "being tired" comments were about today's AMRAP I agree. I had a tough time taking a shower after.

3 rounds plus 19 ring rows.
(subd 50#s two dumbbells lashed together for KB swings)

I was surprised at how difficult those rows would be.

That was a major butt kicker and I loved every minute of it. And my 5 year old daughter did her version of it while I did mine and she killed it !!

[J9]

Yeah - my rest days are just as painful (mentally) as your WODs are physically.

Pokey-
Nice to see your post.

[Miller]

advil just kicked in, can finally move my arms from last 2 days to type....ugh...never experienced my arms not being able to connect w/my brain before...brain said "lift" arms said "no flippin way"!!! Arms are screaming at brain today! Its all good tho!!! Love it!!!

[Pat]

Final loads/Rounds+ring rows+burpees+kb swings+burpees

Day 3 modified:
Diane-60#/4, 20#kb
Maryanne-2+2, step-ups instead of burpees
Anna-80#/2+30+5+7, push-ups instead of burpees, 3K row:17:15
Lori-2+14, 20#kb
Lisa-2

Day 3 rx'd:
Beard-155#/3+30+5+3
Jeff-175#/4+29
Kenny-250#/3+30+5+3
Erin-135#/4+30
Kim-75#/3
Rick-155#/3+30+5+20
Maria-4+30
Matt-185#/3+25
Pat-165#/3+30+5+17
Sena-3+30
Randy-185#/3+30+5+5
SvW-205#/3+30+5
GregJ-195#/3+30+5
Diet Pepsi-125#/4+30+4
Alex-215#/4+12
Deb-110#/4
Ro-80#/4+10
Jason-3+30+5+24
VonRon-195#/3+30+5+22
Charlie-195#/4+14
Kat-95#/4+30+5+3
MattVW-150#/4+30+5
Cheryl-95#/4+30+5+13
McCoy-135#/3+18
Kris-110#/4+14

[Pat]

Welcome to the shed Erin, Rick, George, Diane, Greg and Lori...

Also, welcome Kim. You have a place to train when you are at the lake!

And of course, the Roselles... hope your time with us is effective before you go back to that rough life in Hawaii!

And check out these recent trees:
Elena brings in Brian and Kat, Kat brings in MattVW and Miller (Karen), MattVW brings in Rick.

The Garry's bring in Ed, Ed brings in Erin and George.

Lisa brings in Ashley, Greg and Lori.

And don't even get me started on the SvW tree, as well as the Diet Pepsi tree!

Just pretty cool to see where all of the ShedHeads make their way into the shed!