RedShed Elite Fitness

12.31.2008 Day 3

Happy New Year's Eve!

Back Squat Ladder:W115#, M185#

On a continuously running clock of 1 minute, perform 1 back squat in the first minute, 2 in the second minute, 3 in the third minute... and so on, until you cannot meet the squat requirement for that minute.

post reps to comments

main site wod

12.30.2008 Day 2

5 rounds for time of:

10 overhead lunges (total) - M45#, W15#

10 single arm KB swing (total) - M24kg, W16kg... video

10 pistols (total)... video 

main site rest day

12.29.2008 Day 1

As Many Rounds As Possible in 20 minutes of:

5 thrusters - M95#, W65#

7 hang power cleans - M95#, W65#

10 sumo deadlift high pull - M95#, W65#

post rounds to comments

main site wod

12.28.2008 RedShed Rest Day

RedShed Rest Day

or

Michael

3 rounds for time of:

800 meter run

50 back extensions

50 sit-ups

it is 60+ degrees 3 days after Christmas... in NJ!?!

take advantage of this opportunity to train outside!

12.27.2008 Day 5 - Hopper Deck!

Hopper Deck Day: card pulled was the 7 of spades

Do the following for time:

row 1000 meters

21-15-9 of:

front squat - M135#, W85#

back extensions

post times to comments

main site wod... it's a good one!

12.26.2008 Day 4

Deadlift: 5,4,3,2,1

Push Press: 5,4,3,2,1

Rest about 3 minutes between sets of reps starting at 5 and working down to 1.

Thanks to all of the RedShed members for your continued support.  We hope you enjoyed a great Christmas!

main site rest day

 

 

12.25.2008 Merry Christmas & Happy Birthday Coach!

C reates

O pportunities for

A thletic and

C ompetitive

H ealth!

Here's to celebrating your birthday and the success that we have seen under your direction as the COACH!

Your love of training and developing athletes sets you apart from the rest.  Your passion, creativity and coaching technique is evident to all those that follow your lead.  It makes us as athletes: stronger, faster, more competitive and our bodies: oh-so-sore. 

main site wod

12.24.2008 Christmas Eve!

Feliz Navidad-a Tabata!

20 seconds of work, 10 seconds of rest, 8 total rounds of the following movements:

pull-ups

push-ups

sit-ups

box jumps

squats

main site wod

12.23.2008 Day 2

Power Elizabeth

for time:

21-15-9

power clean

ring dips

main site wod!

12.22.2008 Day 1

Happy Holidays to All!

Due the upcoming Holiday and a recent birthday, the training schedule is going to be intense this week. 

Monday, Tuesday, Friday and Saturday are normal training days.  Wednesday we will be training in the morning only!

Day 1

Row 2000 meters for time

recover

AMRAP in 10 minutes of:

15 wall ball

15 double unders

15 sit-ups

main site rest day