Month of Sheppy Finale
And so ends the month of Sheppy. I hope you all enjoyed.
I’m quite liking this change to monthly programming. There are no real surprises in my month. I’d like to thank Bill, Andy and TBear and all their apprentices for structuring their months in the manner they did. Their focus and strength, snatching and squatting allowed me to program metabolic conditioning and good old CrossFitting. All the running and rowing were great vehicles for revving our heart rates. I hope people developed their double under skills. The Widow Makers are going strong and have a few more weeks to go!
To be honest, with thong season upon us, I just wanted to get everybody in thong shape.
Recognize these patootees?
Friday’s Workout: Fight Gone Bad
1 min Wallball (12/14/20lbs)
1 min SDHP (55/75lbs)
1 min Box Jump (20″)
1 min Push Press (55/75lbs)
1 min Row (calories)
1 min Rest
3 rounds for time (and fun!)
Make sure you warm up and warm down those shoulders! They took a beating this week.
I wanted to bookend the month with a boomer of a workout and what booms bigger than Fight Gone bad?!
Don’t forget about the car wash/bake sale/bbq on Saturday morning to help fund HPC and our Regionals team. 
The Shepherd signing off…
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By Pinky 30 May 2013
OH GOD!…..
By Prof 30 May 2013
Whew … glad I ate dinner before looking at this!
By MOMMA BEAR 30 May 2013
Someone needs to buy Pig a real thong. Pulling your big boy shorts up the crack of your ass is just wrong. Great WOD posting this month Sheppie – loved it…well, and hated it. But you’re pretty awesome.
By The Gift 30 May 2013
Great programming Sheppy. Thanks for all your hard work!
By Pig 31 May 2013
Sheppy
I am no prude, but PHEW!!! I am not so sure about the appropriateness of this one
Tough even for me. But if Kira can do it (see POD a month back)……maybe the boys can too
mama bear……..I agree
I did get a great dress from the Woodchuck though
By sheppy 31 May 2013
Indeed Patty.
And you wore it well.
By Woodchuck 31 May 2013
I need to see a picture!!
By dash 31 May 2013
Worst Tippy-Toe Ever!
By squad 31 May 2013
I concur.
Needs coaching.
By NoNo 31 May 2013
Fantastic month of programming bud…those triple day workouts are some of the most fun/pain I have had since I started Crossfit, MORE!!!!
Love
NoNo
By Allie 31 May 2013
Awesome month of programming – I had three PRs this week
By wendy 31 May 2013
No one has guessed the 2nd patootie!
Step up, sir! Those are some nicely defined Hams!
By Dashie 31 May 2013
Its the PUP
By Jocelyne 31 May 2013
It’s Sheppy, for sure!
Thanks for the push(es) this month, Sheppy– I actually climbed the rope!
By Afghan 31 May 2013
I’d recognize that codpiece anywhere! …as would half of Latin America.
By Jocelyne 31 May 2013
I take it back, not Sheppy… but hey, take it as a compliment
By Pup 31 May 2013
Sheppy’s ass is way hairier than that, it’s like gill net, nothing gets through, just stuck in it….
By Church Mouse 04 Jun 2013
Who’s the old dude on the left?