RedShed Elite Fitness

09.30.2009-Wednesday-Day 3 (on your own)

Complete as many rounds as possible in 20 minutes of:

400 meter run

50 sit-ups

 

post rounds to comments:

main site WOD

09.29.2009-Tuesday-Day 2 (on your own)

5 rounds for time of:

25 push-ups

30 second plank hold (top of push-up)

10 burpees

 

post times to comments:

main site WOD

09.28.2009-Monday-Day 1

"Janice"

complete the following for time:

43 squats

9 squat clean thrusters - 115# (75#)

22 handstand push-ups

66 double unders

43 squats

66 double unders

22 handstand push-ups

9 squat clean thrusters

43 squats

 

post times to comments:

Janice Garry had a birthday last week while on vacation.  Janice has made tremendous strides since starting with us last spring.  She drank the Kool-Aide, she lives the lifestyle and she even recruited some new CrossFitters.  Even though we weren't able to celebrate her birthday on its exact day, I feel that it is more than appropriate to provide her (and us) with this special gift today.

main site rest day

DAY 3 of the pull-up challenge

**VACATION REMINDER**

We will be closed Tuesday thru Friday this week for vacation.  WODs will still be posted!

 

09.27.2009-Sunday-RedShed Rest Day

Attention ShedHeads, and the World! 

Feran Walloga was born at 2:22AM this morning, 7lbs. 2oz.  Feran, Sena and SvW are all doing very well!  Congrats Wallogas, and welcome to the RedShed Feran... we are expecting great things from you.

The FGB 4 hangover begins!

Over $3000 raised by the ShedHeads, and our friends and family.  Nice work!  Yesterday you all made a difference.

This week we had some great achievements by some of our dedicated athletes.  Check out the stats from Bill, Charlie, Scott, Janice, Deb, Greg and Melanie.  If you compare their efforts to previous WODs, the improvement is substantial.

It is a real life example of what we do being "measurable".  It is the real deal, folks.

Another huge thanks to all who participated and helped us yesterday... and another huge welcome to all of our new athletes.

Today Janine and Steph are running the Jersey City Half Marathon.  It is a little chilly and rainy down here, but I am sure they both will endure and run fast!  Wish them luck!

 

 

 

 

main site WOD

09.26.2009-Saturday-FGB IV

We are hosting FGB 4 today from 9AM-3PM!  Be there or be square!

"Fight Gone Bad IV"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

compare scores to 7/10/09

main site WOD

09.25.2009-Friday-Day 4

"Belching Grace"

5 rounds for time of:

6 clean & jerks - 135# (85#)

10 burpees

post times to comments:

last done on 5/8/09 (not too many participated, look it up in the archives)

main site WOD

 

 

09.24.2009-Thursday-Rest Day Options

RedShed Rest Day

Visit the shed today and make up a WOD you missed, or work on some skills.

Strength movement: shoulder press 1,1,1,1,1,1,1

Rest day topic: Homework... how many of you actually practice at home?  Do you find yourself deadlifting your groceries, children, etc.  Do you find yourself squatting down to pick something up off the floor, or do you still bend?  And what about the burpees... do you find yourself demonstrating the beauty of the burpee to your friends and family?!?

main site rest day

09.23.2009-Wednesday-Day 3

Front Squat: 3,3,3,3,3

5 rounds for time of:

200 meter run

20 single arm kettlebell swings (alternating) - 24kg (16kg)

 

post final loads and times to comments:

main site WOD

09.22.2009-Tuesday-Day 2

For Time:

1000 meter row

3 rounds of:

15 thrusters - 75# (45#)

15 pull-ups

post times to comments:

compare times to 05/11/09

main site WOD

 

 

09.21.2009-Monday-Day 1

Complete the following reps and movements for time:

21-18-15-12-9-6-3

knees to elbows

box jumps

 

post times to comments:

main site WOD

day 2 of the pull-up challenge (don't forget to log your pull-ups)