RedShed Elite Fitness

01.31.2010-Sunday-RedShed Rest Day

RedShed Rest Day

Looks like it is time to move away from the crackberry camera and bite the bullet for a real one!  Too many fuzzy pictures I say!

And speaking of pictures, what is your view?  Do you like seeing photos of the WOD, or would you prefer we keep the camera off of ya??

This was a decent week that ended with a helluva WOD (thanks to Randy's parents!)

Saw a lot of great things from all of you, and saw BF too... so this definitely was a great week!!

Hope you enjoy your rest day! 

DAY 28 of the burpee/d-u challenge

 

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RedShed athlete (Jorge Lopez) wins his weight class in the Morris County Tournament, leading his team to a tournament victory!  Read about it here!

01.30.2010-Saturday-Day 5

"Randall"

 

Complete the following for time:

33 double unders

3 rounds of: 11 squat cleans - 95# (65#), 11 pull-ups

33 burpees

3 rounds of: 11 thrusters - 95# (65#), 11 box jumps

33 wall ball shots

 

Today is Randy's birthday.  This spring, Randy will be with us for 1 year.  His progress can be measured in many different ways... to name just a few... his pull-ups went from ring rows to kipping, his double unders went from intermitent skips to full-on, consecutive double unders... not to mention the pounds lost and the friendships gained!  Randy is a huge part of what the RedShed Family is all about.  He is always willing to help us make the gym better.  Whatever it takes!  Just what he will be hearing while doing today's WOD... whatever it takes to get it done!  Have an awesome birthday Randy!

 

DAY 27 of the burpee/d-u challenge

 

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01.29.2010-Friday-Day 4

10 rounds for time of:

5 power snatch - 95# (65#)

15 wall ball shots - 20# (15#)

 

DAY 26 of the burpee/d-u challenge

 

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01.28.2010-Thursday-RedShed Rest Day/Open Gym

RedShed Rest Day

 

Open Gym:3pm-7pm (Gym closing at 7PM today)

Strength:deadlift 8,8,8,8

Endurance: 1500 meter row, 1:30 rest, 1500 meter row, 1:30 rest, 1500 meter row

 

**There will be no personal training or basic training today after 7PM**

Preparation is key:

A glimpse at our fridge on Sundays after preparing and tupper-waring meals to have to just grab and go throughout the week.  Larabars, Pat's mighty meatloaves, veggie critters and more (and of course the well-placed jars of almond butter - just for added effects).

This definitely makes eating healthy - easy!

And to go along with this - here is a re-play of:

10 Tips When Eating Paleo:

http://www.youtube.com/watch?v=j1ZGDx4TrNo&feature=related

Even if you are not PALEO - these tips can apply to nutrition/eating habits in general (but not the fake-food regimen - whose followers shall remain nameless!)

DAY 25 of the burpee/d-u challenge

 

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01.27.2010-Wednesday-Day 3

Front Squats: 8,8,8,8

 

5 rounds for time of:

15 ring dips

20 box jumps

15 ring rows

 

DAY 24 of the burpee/d-u challenge

 

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01.26.2010-Tuesday-Day 2

Back Squat: 8,8,8,8

 

4 rounds for time of:

25 calories - rower

25 push-ups

25 back extensions

 

DAY 23 of the burpee/d-u challenge

 

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01.25.2010-Monday-Day 1

Complete as many rounds as possible in 20 minutes of:

15 deadlifts - 155# (95#)

5 burpees

15 kettlebell swings - 24kg (16kg)

5 burpees

 

DAY 22 of the burpee/d-u challenge

 

crossfit.com

01.24.2010-Sunday-RedShed Rest Day

 

RedShed Rest Day

Rest Day Topic:  Stop the rumors!!

The third (end) bay is up for rent... thus the sign out in front of the building. 

NO... we are NOT going out of business, in fact, we are doing very well thank you!

NO... we are NOT in jeopardy of losing our space, in fact, it is in our year plan to take over a second bay!

NO... we are NOT going out of business, in fact, I believe I said that already!

So when your friends ask you what's up with the sign out in front of the building, please dismiss all rumors, and state the truth... the shed is where it's at!

DAY 21 of the burpee/d-u challenge

 

crossfit.com

RedShed Rest Day

Rest Day Topic:  Stop the rumors!!

The third (end) bay is up for rent... thus the sign out in front of the building. 

NO... we are NOT going out of business, in fact, we are doing very well thank you!

NO... we are NOT in jeopardy of losing our space, in fact, it is in our year plan to take over a second bay!

NO... we are NOT going out of business, in fact, I believe I said that already!

So when your friends ask you what's up with the sign out in front of the building, please dismiss all rumors, and state the truth... the shed is where it's at!

DAY 21 of the burpee/d-u challenge

 

crossfit.com

01.23.2010-Saturday-Day 5

For time:

30-20-10-20-30

push press - 95# (65#)

K2E

lateral bar hops

   
 
 

DAY 20 of the burpee/d-u challenge

 

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01.22.2010-Friday-Day 4

5 rounds for time of:

7 hang squat clean thrusters - 135# (85#)

35 box jumps - 20" box

 

 

 

DAY 19 of the burpee/d-u challenge

 

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