080902 TUESDAY “New Schedule”

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Our new schedule starts Today! Please note:

-No more ‘open gym’ during classes (i.e. working out on your own). Either workout with the class, or come during ‘Open Gym’.

-If you are more than 10 minutes late you might get bumped to the next class. See above about working out on your own because you are late.

-There is no more ‘Fundamentals’ or ‘Elite’ classes. Everyone who has completed the ‘Newbie Quick Start’ can go to any ‘CrossFit Class’.

Workout: It is time to get ready for the Fundraiser on September 27th. Please sign up and get people donating right away!

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)

2. Sumo deadlift high-pull: 75 pounds (Reps)

3. Box Jump: 20″ box (Reps)

4. Push-press: 75 pounds (Reps)

5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post your score to comments.

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  • Darren

    What an absolute Grinder today at the shed.

    10 135 lbs. squat clean thruster
    15 30 inch box jump
    20 15 lbs ring dips

    I love to push that hard. We need to do that at least weekly.

  • Craig

    Great one D. I’m just thrilled I finished that wod. Rick, D and Stav shred it.

    Hilarious: Stav literally shouting us down as we accused him of not doing all his reps. Classic.

  • Stavros

    I agree, the intensity of that WOD was HUGE. Also, I yelled a bit, well, maybe a lot. I was just surprised that I ripped through the first set of C&J’s so fast! Great times.

    Also, the Monday Labor Day class was awesome! Way too many people to list. So much energy, very fun to have big classes at the Shed.

  • Carry

    Been gone all weekend….had way too much fun but I missed the Shed and all that’s going on! Donna, Jasmine & Shannon all have their pull-ups! LOVE IT!!!

    Chanda will soon join the club…she is determined. Can’t wait to get back to the WODs…caught a cold so I’ll probably have to miss at least another day 🙁
    Clear Lake was awesome…the concert was great. One of the best times I’ve ever had.

  • Mark L.

    Clearlake was more fun than Murph in 1:08, Carry? Lighten up on the sarcasm, SHEESH!
    Chanda, until you get your pull-ups, the other half of Team Shark will do your pull-ups for you, but these almost 40-year old arms won’t hold up forever, so chop! chop! please.
    I actually saw Dan in traffic in W.C. after the Monday workout, and we had a little car-to-car talk. He was pretty pumped about being part of that.
    DCF is growing and growing and growing…
    …and now Donna has pull-ups? What’s next? Craig with aesthetically pleasing burpies?

  • Anne

    FGB – whew!!! it’s been a while…230, using
    14# Wall Balls
    75# SDHP
    55# Push Press

  • Craig

    I resemble that remark.

  • Darren

    Was feeling a little wierd today, So i did everyones favorite, Linda

    Body weight 203

    Deadlift 305
    Benchpress 205
    Squat cleans 153

    Time as Rx 34:45

    Last time I did it in 61:01 at BW of 210

    like a 25 minute PR.

  • Stavros

    Nice job D. I bet the 153 squat cleans got old. I tell you what, 205, or even 180 on the bench press doesn’t feel like it used to. I think for you and I both, “3 Wheels” on the bar is a thing of the past. Oh well, I’ll trade it any day to be able to do that WOD we did on Monday.

  • Craig

    Very impressive D, especially after Memorial Day wod!

    What scale did you use and when? Hehe. Wifey did say you was lookin’ lean.

  • Darren

    Scale at my house, said 201 but i think it is a little off.

    “I diet for Linda”

    since I saw that shirt I have been wanting to give it a go, again. LOL