03.11.2010-Thursday-Rest Day-Open Gym

RedShed Rest Day

 

Open Gym:  3pm-7pm

Strength:  step-up 5x5 each leg

Endurance:  250 meter row, 200 meter run, 5 rounds

Take a look, 32", 24", 20" boxes... all of which were made and/or modified by a ShedHead.  That is what is so awesome about our athletic community... people contribute...

...just because!

Thanks MattVW, Randy and The Coveneys 

crossfit.com

Comments

[Maria]

the last two nights in a row i have had dreams about the hawaii sectional wods being released...tomorrow when i wake up they will be announced...i am not looking forward to my dream tonight lol.

if one of the wods is max snatch balance, would that make me psychic??

bahhh only a few more hours!!

[deb]

DWAI Maria - you'll be fine!!

[SvW]

"Dead Man's Row", south texas sectional wod is awesome! need to give that a run...

[Chaz]

Coach - 6:45PM for Hunter or 7?

[Cheryl]

We're all rooting for you Maria. Good luck!!!

[Chaz]

Starting to become a believer in these funky vibram shoes. Although I my heel was a little sore last night after sitting on the couch with my daughters for a while; this morning I felt fine. Will do some more running today and see if it continues.

[deb]

i don't know if its the weather rolling in or yesterday was just a tough one - oh so sore today, my traps are like rocks - my knees hurt too.

So a modified WOD 1 tomrrow - whats the word on an official muscleup sub?

[Chaz]

Deb, I'm sore too.

Coach, Did 50 double burpees followed by 1.5 mile run. Heel is holding up well so far in these vibrams. See you later.

[CKL]

Deb, I'm sore too! That was a tough one for me yesterday.

[J9]

Got a quick preview from maria on the hawaii wods - will grab them from the main site once they are posted.

Deb-
I believe the sub for the mu wod is wod option 2.

Charlie-
Great that you are getting out to run. And double burpees-ROCK ON!

[deb]

Hawaii is up... Karabel!!!

[J9]

Hawaii Sectional WODs Announced

For those of you patiently waiting for the Hawaii Sectional WODs to drop, you're in luck. Here's a look at what the athletes and judges are up against for this weekend's event. Scores for the "Skills Sessions" will be awarded based on the athletes ability to complete each skill in the allotted time or at the allotted weight. Athletes finishing first in each WOD receive 10 points for their efforts, 2nd place collects 9 points, etc. Overall winner from the weekend will have the most points in his or her possession at the end of this two day test. All form standards will be demonstrated the morning of the first day of the sectional, March 13th.

WOD 1 (Saturday) "Nasty Girls"

3 Rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95lbs)

WOD 2 (Saturday) "Skill Session A"

1. Unbroken Kipping Pull Ups (30/20)
2. 10 Unbroken Overhead Squats (135/95lbs)
3. Unbroken One-legged Squats - each leg (10/6)
4. 45 20-inch Box Jumps completed in one minute
*5. Unbroken Hand Stand Push-ups (2/4)

* Men use paralettes for HSPU while women complete reps from the floor.
** All tests are pass/fail. Each athlete has one chance at each test. Successful execution of each movement awards the athlete 2 points.

WOD 3 (Saturday)

For time:
150 Double-unders
9 Deadlifts (315/185lbs)
100 Double-unders
6 Deadlifts (315/185lbs)
50 Double-unders
3 Deadlifts (315/185lbs)

WOD 4 (Sunday) "Skill Session B"

1. 500m Row (sub 1:35/1:50)
2. L-Sit Hold (25/15sec)
3. 1 Squat Clean & Jerk (225/135lbs)
4. Punchbowl Loop Run - approx 900 meters (sub 2:30/2:50)
5. 20 foot Rope climb no feet

WOD 5 (Sunday) "The Gauntlet"

30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.

"Jackie"
1000M Row
50 Thrusters (45# Men/ 30# Women)
30 Pull-ups

- then -

"Karabell"
10 rounds
3 Snatches (135# Men/85# Women)
15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)

- then -

AMRAP of "Cindy" in the remaining 30 minutes

[J9]

Maria-
you got your hspu, mu, rowing, du all in (a few) WODs.

You can definitely rock this!

[Shannon]

Wow, Maria! Those are some killer WOD's. Show 'em how it's done!

[Kat]

Tear it up Maria.

[Brendan]

Maria eats WOD's like that for breakfast.

[Pat]

rest day stats

vonron-day 2-205#/12:42, 32" box
keith-day 3-21:20, subbed 15 cal row for ohs
ck-day 3-12:57, mod burpees

day 4 wod2
dawnc-7, rr, 25#
joe-7, rr, 45#
adriana-7+5+10+8, jpu, 35#
jim-6+5+10+5, 75# after round 3

air force wod
erin-9:35, 85#

strength:
svw-135#
charlie-125#
randy-??

endurance:
svw
randy w/vest

[Pat]

fyi - tomorrow's wod 1 cannot be modified. if you are unable to do a muscle up, a handstand push-up forehead to floor, and a double under, you must do wod 2.

this will be a continuing theme one day each week...

you will start seeing some firebreather wods that cannot be modified (no exceptions), you either do'em rx'd, or you do the other posted wod.

[Pat]

Maria
sending positive energy your way!
stay focused!

[Maria]

thanks everyone!!! hope i can sleep the next few nights...and hope i can move after saturday. bahhhhh!!!! there will be video coverage of the events...since there are not many girls competing you will be sure to see me in extreme pain and ridiculous outfits.

[Pat]

CKL was in as well, did day 5 in sub 10:00