RedShed Elite Fitness

11.30.2008 Day 5 Training

Deadlift: 5,5,5,5,5,5,5

Push Press: 3,3,3,3,3,3,3

perform 25 sit-ups as active rest in between rounds

main site wod

11.29.2008 Day 4 Training

  5 rounds for time of:

500 meter row

400 meter run

main site wod

11.28.2008 Day 3 Training

Post Turkey Day Chipper:

3 rounds for time of:

50 thrusters - M45#, W15#

40 back extensions

30 box jumps

20 ring dips

10 double unders

post times to comments:

main site rest day

Happy Thanksgiving

A Happy Thanksgiving to ALL!

Today is a rest day in the RedShed...but you must witness an awesome display of power and strength it today's video, "One Arm Grace" by CrossFit Tribe - video [wmv] [mov]

Another NJ affiliate representing on the main site!  Nice!!

Enjoy this Holiday with family and friends.  Remember to be thankful for what you have been given, and respectful of the people around you.  We are all in this together!

main site wod

11.26.2008 Day 2 Training

10 rounds for time of:

10 overhead squats - M95#, W55# (scale accordingly)

10 pull-ups on the rings 

post times to comments

main site wod

11.25.2008 Day 1 Training

You gotta love Tabata!  Let's go for another mash-up to start the week!

Tabata Mash-up: Rower - Push-ups

20 seconds of work, 10 seconds of rest, 8 rounds (of each)

score total calories on the rower, reps for push-ups

Bonus WOD: for time

100 K2E

100 back extensions

partitioning reps allowed!

post scores and times to comments:

main site wod

11.24.2008 Rest Day

Hey... some days are good and you hit your PR... and some days are bad and you rip your pants (as seen in this lovely photo!).  The challenges don't go away, they just keep comin' at ya... and sometimes you have to finish the wod bleeding or with ripped pants!

I would like to congratulate Sena for successfully completing kipping pull-ups this weekend.  Nice work!

Check out this CF Journal on the subject of swinging and kipping.  Educate yourself this rest day!

11.23.2008 Day 5 Training

Tabata Mash-up:  power hang cleans - M115#, W45# & bottom to bottom squats

20 seconds of work, 10 seconds of rest for 8 rounds of:

Perform power hang cleans, rest 10 seconds, then perform squats... rest on the bottom.  Repeat for 8 rounds of each.

 

Not enough?

Bonus wod:  1 mile run for time, or 50 burpee pull-ups for time

main site wod

11.22.2008 Day 4 Training

Nicolen: AMRAP in 20 minutes of:

400 meter run

12 KB swing - M24kg, W16kg

max pull-ups

post stats to comments:

run rabbit, run!

11.21.2008 Rest Day

    Rest Day... a welcomed day to focus on recovery and reflect on previous training.  What did you do well?  Where do you need improvement?  Are you planning ahead, or focusing on the past?  Are you learning?  Are you allowing excuses to dictate your training schedule? 

This stuff is hard, no question about it.  And now that winter has arrived, it isn't going to get any easier!  The barbells are cold, the kettlebells and pull-up bars feel like ice, and the cold air slices through your lungs like a razor blade!  Winter is just another obstacle to overcome, like box jumps in the third round of Christine, or the last 400 meters of Helen.  Meet Old Man Winter head on and bloody up his nose!  We are all in this together... you won't be the only one who is cold!

With that being said, our warm-up is more important than ever.  It is something that should not be overlooked or glossed over casually.  It needs to be attacked!  Please take time to educate yourself on this topic.  Don't be in such a rush to jump into the wod.  Proper preparation leads to exceptional performance.

Stay inspired!  Don't limit your potential!  AgainFaster.com delivers another great article.

main site wod