RedShed Elite Fitness

02.28.2010-Sunday-RedShed Rest Day

RedShed Rest Day

  The Squat!!  What's NOT TO LOVE about the squat??


   
 

Another week in the books.  Got a bit of a blast from Old Man Winter, but we survived it.  After all, we have been spoiled.  It used to snow like that A LOT when I was a kid (am I really that old!!)

Moving forward, we have a 5K in March... and some benchmarks WODs to hit as well.  Also, about a month away is the NorthEast Region Sectionals for the CF Games.  Very exciting! 

Spring is around the corner, so is the mudder!  Are you in, or still on the fence??

Rest Day Assignment:  Do some research and come up with/develop your own WOD.  Take it seriously, take a look at what is out there, and come up with something with some teeth!  Name it, and email it to me.  Janine and I will review what we get, and we will post one WOD per week in April (of your stuff!).

 

day 56 of the burpee/d-u challenge

crossfit.com

02.27.2010-Saturday-Day 5

4 rounds for time of:

25 thrusters - 75# (55#)

25 push-ups

25 ring rows

 

   
 
 

day 55 of the burpee/d-u challenge

crossfit.com

02.26.2010-Friday-Day 4 **CHANGE IN SCHEDULE TODAY**

A.M. TRAINING CANCELED

P.M. TRAINING WILL GO ON AS SCHEDULED 3PM-9PM - UNLESS OTHERWISE POSTED

PLEASE CHECK BACK FREQUENTLY FOR UPDATES

 

 

"Fight Gone Bad"

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 12/14/2009

Beard's Championship FGB, courtesy of VonRon Studios!

 

 

We normally wait at least 3 months before repeating WODs, but Beard is leaving for the Navy next week, and today is his last day in the shed.  Beard came to us completely green, a clean slate of zero training experience.  All I can say is that he has come a long way.  Today he is striving for a 300+ score for the FGB.

 

Well, guess what Beardo, I guarantee you will get over 300 today!  When you get to the shed, you will find out why!

 

Best of luck to you "in the Navy"!

 

 

 

day 54 of the burpee/d-u challenge

 

crossfit.com

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 12/14/2009

Beard's Championship FGB, courtesy of VonRon Studios!

 

 

We normally wait at least 3 months before repeating WODs, but Beard is leaving for the Navy next week, and today is his last day in the shed.  Beard came to us completely green, a clean slate of zero training experience.  All I can say is that he has come a long way.  Today he is striving for a 300+ score for the FGB.

02.25.2010-Thursday-**Gym Closed Today**

RedShed Rest Day

(Happy Birthday Alex, hope you are having fun in Hawaii)

 

Due to deteriorating driving conditions, which are to worsen as the day progresses, the gym will be closed today.  There will be no open gym or 1 on 1 training today!

We will resume normal training hours tomorrow.  If you must travel today, please do so with caution... maximize your rest day... play in the snow with your kids, enjoy life!!... and get ready for the FGB tomorrow (Beard's final WOD).

day 53 of the burpee/d-u challenge

crossfit.com

02.24.2010-Wednesday-Day 3

"Ro"

4 rounds for time of:

12 squat cleans - 95# (65#)

12 push press - 95# (65#)

12 back squats - 95# (65#)

12 box jumps

 

Rosemary is celebrating a birthday, as well as many accomplishments in life and in the shed!  In April, Ro will have been with us for 1 year, and she has worked tremendously hard at overcoming some fears and skepticism.  And by the looks of her, you would never guess she had any weaknesses at all!  We have seen Ro get on top of the box, and finally do some pull-ups!  In addition, she is awesome on the barbell (hence her WOD)!  Ro, you are an inspiration to all the RedShed women (and men), and a constant pillar of support and strength in our little community of ShedHeads.  We all hope you have a great celebration of another spectacular year of life!

 

day 52 of the burpee/d-u challenge

crossfit.com

02.232010-Tuesday-Day 2

10 rounds for time of:

250 meter row

7 strict press - 95# (65#)

 

compare times to 11/17/2009

  
  


   

 

day 51 of the burpee/d-u challenge

crossfit.com

02.22.2010-Monday-Day 1

"SvW"

Complete the following for time:

100ft walking lunges holding 25# (10#) plate overhead

37 pull-ups on the rings

37 kettlebell swings - 24kg (16kg)

37 wall ball shots

37 double burpees (2 push-ups before jumping up)

100ft broad jumps

 

 

Steve's birthday is actually tomorrow, but due to the craziness of the birthdays in Feb/March, we are celebrating today.  Steve, aka SvW, is an original ShedHead.  As a matter of fact, Steve and I trained together in the 1990's in very similar fashion to CrossFit... we just didn't call it CrossFit, nor did we time, name or video tape our workouts while we trained in his Grandmother's basement and backyard!  I can honestly say that without Steve's help, it would have been tremendously more difficult for me to get this thing off the ground.  Steve is a true friend, a great man and a positive contributor to our culture. 

Steve, as you look forward to another year, take some time to look back at the blessings you experienced during year 36, and hopefully the blessings are greater for you and your family in year 37!  Happy Birthday !

Pat, J9, AllyCat and Cait

day 50 of the burpee/d-u challenge

crossfit.com

02.21.2010-Sunday-RedShed Rest Day

RedShed Rest Day

Great job this week!

Just want to thank everyone for such awesome effort this week.  Also, welcome to Maria's brother, Lou... a nice addition to the shed.

Get Well Soon Jeff Lenosky!

Congratulations Jorge Lopez!  Delbarton, No. 20 in The Star-Ledger Top 20, sent nine wrestlers to the finals and claimed six titles en route to repeating as the District 9 champion Saturday in Morristown.  Delbarton was led by sophomores Jorge Lopez (112 pounds) and Devon Gobbo (135), junior Jeff Canfora (130), and senior Erik Gobbo (145), who each retained a district title.

Thanks Janine for giving me the weekend off, and taking over the Shed on Friday and Saturday!

On the horizon, we have a week ahead of us that will include three special WODs, so maximize your rest day... eat well, hydrate and sleep!

Below are some pics from the week for your enjoyment!  No rest day topic today, unless you would like to start one!

day 49 of the burpee/d-u challenge

crossfit.com

02.20.2010-Saturday-Day 5

10 rounds for time of:

15 deadlifts - 135# (95#)

15 push-ups

 

 

compare times to 10/12/2009

crossfit.com

02.19.2010-Friday-Day 4

5 rounds for time of:

5 back squats - 225# (135#)

15 pull-ups

35 double unders

 

compare scores to 09/16/2009

DAY 47 of the burpee/d-u challenge

crossfit.com