RedShed Elite Fitness

08.01.2009-Saturday-Rest Day

RedShed Rest Day

As we enter into two consecutive days of rest (a rare occurrence), I would like to send a message of thanks to all of the ShedHeads, new and seasoned! 

Thanks for supporting your fellow athletes, and being respectful to the gym and all who inhabit it.

Thanks for helping me coach and support the group.

Thanks for listening and following our directions and suggestions.

Thanks for leading by example, never quitting, and striving to excel at every movement.

Thanks for your competitiveness.

And thanks for NOT tolerating anything less than EVERYTHING you got!

If you visit here often, and read the comments... you are well aware that Janine (aka J9) often posts very useful and thoughtful information.  Yesterday's topic was in regard to FEAR.  What happens in the shed is amazing stuff, thanks to CrossFit.  But the fears we overcome each week are relative!  The main site video is proof of that, my friends, so watch it!  Are you with us to compete against the powers that are out to crush the human spirit, or are you just looking to have the fastest time on the board?  If Kim can beat cancer AND compete in the games... what can you do?

Think about it

Enjoy the weekend... don't forget to do your burpees... and have some fun!  Someone start a topic!

main site wod

DAY 73 of the burpee challenge (I am going to do mine on the dance floor at Steph's wedding!)

07.31.2009-Friday-Day 5 "Choice"

Choose one of the following WODs for time:

(A)10 rounds for time of:

15 calorie row

15 double unders

post times to comments:

compare times to 04/22/09

OR

(B)10 rounds for time of:

10 ring dips

15 wall ball - 20# (15#)

post times to comments:

main site wod

DAY 72 of the burpee challenge

**REMINDER: REDSHED IS CLOSED ON SATURDAY**

07.30.2009-Thursday-Day 4

For time:

500 meter row

21-15-9

knees to elbows (K2E)

back extensions

400 meter run

post times to comments:

Bonus WOD:  max burpees in 3 minutes

 

main site rest day

DAY 71 of the burpee challenge

07.29.2009-Wednesday-Day 3

"Cindy"

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

post rounds to comments:

compare rounds to 5/4/2009

main site wod

DAY 70 of the burpee challenge

07.28.2009-Tuesday-Day 2

3 rounds for time of:

21 burpees

15 overhead squats - 95# (65#)

9 push press - 95# (65#)

post times to comments:

main site wod - death by clean and jerk!

Day 69 of the burpee challenge

07.27.2009-Monday-Day 1

Lisa's Birthday WOD

For time:

row 33 calories

3 rounds of:11 deadlifts (135#, 105#), 11 push-ups

33 double unders

3 rounds of: 11 box jumps, 11 pull-ups

row 33 calories

post times to comments:

main site wod: Cindy (we will be doing this on Thursday)

DAY 68 of the burpee challenge

Lisa Matacotta trains with the 7:30PM crowd.  She came to us with two bad knees, and was told "not to squat".  Well, Lisa not only CAN squat... she can run, jump and perform all of the movements in each workout (even thrusters)!  Lisa never quits, and her work ethic is inspiring.  From me and all the ShedHeads, "Happy Birthday Lisa!"

 

07.26.2009-Sunday-RedShed Rest Day

RedShed Rest Day

Congrats to all who made it through the week.  There was some tough love on the board!  Next week, the tough love will continue!

We are going to try and get the tires to the new shed for August.  Thanks to Bill for snagging us a "real" tire.

Next week, we are programming 5 days in a row of training.  Saturday, August 1st, the RedShed will be closed so we can attend Steph's wedding.

Enjoy your rest day, don't forget to do your burpees, and we will see you in the gym on Monday!

main site rest day

DAY 67 of the burpee challenge

07.25.2009-Saturday-Day 5

Complete as many rounds as possible in 20 minutes of:

3 power cleans

5 thrusters

7 sumo deadlift high pulls

115# (75#), use the same barbell for all three movements

power clean video

post rounds to comments:

main site wod

DAY 66 of the burpee challenge

07.24.2009-"Filthy" Friday-Day 4

"Filthy 50"

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings, 24kg
50 walking lunges, total steps
50 knees to elbows
50 push press, 45 pounds
50 back extensions
50 wall ball shots, 20 pound ball
50 burpees
50 double unders

Post time to comments.

Compare times to 04/25/2009 

(no half steppin' in those skins, SvW!!)

main site wod

DAY 65 of the burpee challenge - (do 15 burpees in your warm-up, and burpees will be covered for the day!)

07.23.2009-Thursday-Rest Day Options

RedShed Rest Day

or

Make-up Day:  make-up a WOD you missed, or one that you know you will miss.

or

Strength Day:  thrusters 1,1,1,1,1

or

Bonus WOD:  "Nate"

 

main site wod

DAY 64 of the burpee challenge