Day 2
WOD
15:00 AMRAP of:
5 power cleans - 165#/110#
10 handstand push-ups
35 double unders (150 singles)
Happy Birthday Christian!
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May 2011
May 31, 2011
May 30, 2011
110530 Day 1 Hero WOD
Day 1
Hero WOD
Gary J. Buro"
For time (34 minute cap):
200m sandbag carry
34 bar-facing burpees
60 wall balls
50 kettlebell swings - 32kg/24kg
40 ground to overhead - 95#/65#
34 bar-facing burpees
200m sandbag carry
Gary served in Operation Desert Storm with the United States Marine Corp. Upon his return from the Marines, he joined the Lantana, Florida Police Force where he served for five years. He then joined the New York City Police Force where he worked at the Midtown South Precinct during 9-11. Gary moved to Chesterfield, Va. to join the Chesterfield County Police Force. Gary fulfilled his lifelong ambition to both serve and protect his country as a Marine and Police Officer. Gary was an exemplary and highly-respected police officer. Gary's achievements as a police officer pale in comparison to the type of man he was. Gary had a magnetic, larger than life personality that touched the lives of many. Gary made friends with everyone he came in contact with, and had a smile that could light up a room. He would bring joy to your heart just by looking at his cheerful face.
Gary was a good friend... the kind of friend you could always pick up right where you left off, no matter how long it was when you saw him last. He was one of a kind, and he is deeply missed.
Rest in Peace, Brother
If you would like to make a donation to Gary's Foundation, click here to donate!
May 29, 2011
110529 RedShed Rest Day
"It's Way Cooler To Be A Badass Than To Whine About All The Things Holding You Back!"
That is one badass! Enough said!
Speaking of badass... Adriana and Ro got their first rips last Friday. 90 degree heat and 75 T2B is a recipe for losing some skin!! Rips and all, they both completed the WOD!! Badass!!!
May 28, 2011
May 27, 2011
110527 Day 5
Day 5
WOD
5 rounds for time of:
15 t2b
15 ohs - 95#/65#
200m run - men 45# plate (women 25# plate)
May 26, 2011
110526 Active Rest Day
Active Rest Day
Take a hike, ride your bike or go for a run!
SKA-DOOOOOOOOOOOOOOOOSH!
Rest Day Topic: Your Goat!
We have a good idea what it is, do you?... is it the gorilla in the room, or are you ready to attack it?
May 25, 2011
May 24, 2011
110524 Day2
Day 2
WOD
"the junkyard" (from OTG)
For time:
buy-in - 30 wall balls
5 rounds of:
5 squat snatch - 95#/65#
10 ctb pull-ups
cash-out - 30 burpees
May 23, 2011
110523 Day 1
Day 1
WOD
For time:
21 deadlifts - 225#/155#
800m run
15 deadlifts
800m run
9 deadlifts
800m run
CFE WOD:
Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays.
Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in addition to your daily training.
C2, Run, Bike:
1K*
*1K run = 800m route to the front door + manhole cover and back to the front door
May 22, 2011
110522 Rest Day
July 2008, we became RedShed Elite Fitness, LLC
November 2008, we were accepted into the CrossFit Affiliate Family and became RedShed CrossFit
May 2009, we moved out of the garage and into the Netcong box....
Two years in Netcong, and going on three years in business. We have seen many athletes come and go, and come back again! We have witnessed transformations that would spin the head of any doctor or physician. We saw athletes battle through injuries, illnesses and mental boundaries. We have witnessed women training through pregnancies, we have seen your kids learn to walk and talk (and do burpees... hand release, of course!). We have evolved into a family of CrossFitters!
This past Thursday, when I hit up the site to see what Janine had posted for Ally's birthday... I was moved by the amount of birthday wishes posted by all of the ShedHeads. Now I am ok with my masculinity, so I am not embarrassed to tell you that it brought a tear to my eye (yeah, I cried a little!). It was a nice reminder of how cool this is, and how enormous a small community can be.
Now at this moment, we have many ShedHeads who have never trained in our garage, or within the "white walls" of the Netcong shed. We welcome you to our family, and this is a great time to enter into the CrossFit Community! Our family is stronger, smarter and friendlier than ever!
So whether you are a savvy RedShed Veteran, or new to the shed... take a few moments to hit up the archives, check out the photos and read the comments. Witness the evolution of you, me and all the ShedHeads, present and past!
And Thank You for the great memories, and for an exciting future!
