RedShed Elite Fitness

05.01.2009 Day 4

10 rounds for time of:

10 med ball cleans, 20# (15#)

10 ring dips

recover...

bonus challenge:

If you are up for it...

Grab the pull-up bar (or rings), and go for a maximum effort of pull-ups.  As soon as you let go of the bar (or rings), immediately perform as many burpees (as pull-ups you just did)...

or

500 meter row for time

post all results to comments:

main site wod

04.30.2009 Rest Day

RedShed Rest Day... and make-up day

somebody start a topic!

main site wod="Elizabeth"

04.29.2009 Day 3

5 rounds for time of:

10 dumbbell power snatch (R), 40# (20#)

15 push-ups

10 dumbell power snatch (L), 40# (20#)

15 knees to elbows

post times to comments

main site rest day

 

04.28.2009 Day 2

For Time:

800 meter RUN

walking lunges, 100ft.

135# hang clean, 21 reps

walking lunges, 100ft.

135# hang clean, 15 reps

walking lunges, 100ft.

135# hang clean, 9 reps

walking lunges 100ft.

135# hang clean, 3 reps

800 meter RUN

(scale hang cleans accordingly... as rx'd = 135#, 85#)

post times to comments:

main site wod

04.27.2009 Day 1

Tabata Something Else

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

pull-ups

push-ups

sit-ups

squats

Keep track of total reps each round for each movement.  Add lowest rep round for each movement for Tabata Score, and add total reps for a Total Score.

post Tabata and Total Scores to comments:

main site wod

04.26.2009 Rest Day

RedShed Rest Day

We are experiencing a couple of days of summer (in April), so take advantage of the weather and enjoy the rest day outside!

The last week in the shed is upon us, let's make it a good one!

Just want to make note of a few things:

• next 5k is Saturday, May 9th.  Gym will be closed that day, so adjust your training accordingly!
• Bill is running a half marathon on May 3rd.  He has our support!
• If you missed the filthy 50, and want to do it... we can make it happen for you!
• May 4th is a Monday, and will be a moving day (since we will be in Long Branch supporting Bill and Janine's sister, Stephanie, as they run the half (Bill) and full (Steph) marathon).  Training may be influenced... I will keep you posted.

main site wod

04.25.2009 Day 5

"The Filthy 50"

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings, 24kg
50 walking lunge steps (total)
50 knees to elbows
50 push press, 45#
50 back extensions
50 wall balls, 20#
50 burpees
50 double unders

post times to comments:

main site rest day (with some very cool videos)

04.24.2009 Day 4

Complete as many rounds as possible in 20 minutes of:

35# (20#) dumbbell thrusters, 12 reps

burpee box jumps, 9 reps

"L" pull-ups, 6 reps

post total rounds to comments:

main site wod

04.23.2009 Rest Day

RedShed Rest Day

As you are traveling into Green Township, and turning onto Whitehall Road heading toward that "red garage", have you ever asked yourself "why am I doing this?", or "what the **** is going to be on the board today?"

So, what keeps you coming back?  Is it the creativity of the workouts, the intensity, the results, the support network?

On this rest day, contemplate some facts...

Every day you train, good day or bad, you are improving.

Every day you train, you are creating your own benchmarks.

Every day you train, you are preparing your body and mind for life.

And, every day you train in the shed, you are part of a special group of athletes.

So take a moment and rank how important your fitness is to you, and share your thoughts with the group.

Nice article regarding benchmark workouts, check it out!

Download 13_03_Benchmark_Workouts

 

main site wod

04.22.2009 Day 3

10 rounds for time of:

15 calories - rower

15 double unders

post times to comments

main site wod