RedShed Elite Fitness

01.31.2009 Day 5

"Pookie/Ripped Pants":  As Many Rounds As Possible in 20 minutes of:

5 kb swings - M32kg, W24kg

10 push press - M95#, W55#

15 calories - rower

scale weights accordingly

This WOD was originally named by our daughter, who at the time, was reading a book about a pig named Pookie.  Matt had forgotten his gym attire that day and trained in his favorite shorts... and ripped them... as you can see in the photo taken on 10/15/08.  Click on the date to see original scores.

Post rounds to comments:

main site rest day

Watch today's video on the main site.  Kelly Starret addresses midline stability in a way we can all understand.  I especially like his mention of the crappy push press, which absolutely applies to today's WOD (and a couple of our athletes). 

Let's focus on quality first and speed second!

 

   

01.30.2009 Day 4

3 rounds for time of:

21 back extensions

15 back squats - 185# (scale accordingly)

9 burpee box jumps (20" box) - Execute a burpee... the last phase of the burpee (the jump) should send you on top of the box.  Be sure to stand far enough away from the box when doing the burpee, so you don't hit your head!

Phase 2:

max wall ball shots in 3 minutes, M20#, W12#

post times and total shots to comments:

main site wod

Another awesome display of effort and enthusiasm today, from everyone!  Whether you did the posted WOD, or you had the pleasure of going through a different workout... the intensity was there today!  Nice work.

01.29.2009 Rest Day

RedShed Rest Day...

Pull-ups... an awesome movement that has some of us dreading them, and others striving to do more and more!  In the April 2003 CF Journal, Coach Glassman provides some great information regarding the pull-up.  Please take time to read this short journal and start your pull-up education today!  Don't allow this movement to intimidate... instead, use the assisted bands or perform plank pull-ups on the rings or a low bar.

"Every personal best pull-up is an event worthy of celebration.  You're going to live to be 100 but you'll not get that many pull-ups, so treat the new ones like birthdays." (Glassman 04/2003)

 

     

The main site wod is "Elizabeth",which is a great one.  If we hadn't done the day 2 wod, I would suggest this one for all who missed yesterday.

Great effort and enthusiasm was displayed last night by Fred and Bill!  Nice work guys!

01.28.2009 Day 3

10 rounds for time of:

3 muscle-ups*

10 K2E (hanging knees to elbows)

*1 muscle-up=3 pull-ups & 3 dips

muscle up demo, K2E demo (a great video demo, with an awesome choice of music!  You gotta love the King, baby!)

 

post times to comments:

 

main site wod

01.27.2009 Day 2

5 rounds for time of:

15 deadlift

12 power hang clean

9 front squat

6 push jerk

all movements performed with 135# barbell (scale accordingly)

Great job to all who did Jackie yesterday!  And good luck to those who have Jackie today!

main site rest day

01.26.2009 Day 1

"Jackie"

for time:

1000m row

50 thrusters - 65#

30 pull-ups

and if you have gas in the tank, go ahead with the Half Jackie:

500m row

25 thrusters

15 pull-ups

Wod last done on 10/07/2008, check out the pics in the photo album.

main site wod

01.25.2009 Rest Day

RedShed Rest Day

or

main site wod

We typically lift stuff overhead on a daily or weekly basis.  Please take some time to check out this CF Journal on going overhead.

01.24.2009 Day 5

5 rounds for time of:

20 back extensions

15 box jumps

10 K2E (knees to elbows)

5 burpees

post times to comments

main site wod

01.23.2009 Day 4

CrossFit Total

back squat, 1 rep

shoulder press, 1 rep

deadlift, 1 rep

post totals to comments:

watch this video demo from the main site

main site rest day

01.22.2009 Rest Day

RedShed Rest Day...

Day 1 through 3 were challenging... Day 2 specifically.  I know my body is feeling it!  But when reviewing the results, a red flag popped up, which caused me to re-hash the WODs and come up with some answers.  I took some time to try and explain my perspective on the noticeable discrepancies in the numbers this week. 

Read on...

and always remember, what you tolerate... you encourage

main site wod... looks like a Janine workout!