RedShed Elite Fitness

110831 Day 3

Day 3
WOD

3 rounds for time of:
15 deadlifts - 225/155
15 pull-ups
50 squats

 

Happy 30th Sean!

 

 
 

 

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110830 Day 2

Day 2
WOD

AMRAP in 20:00 of:
5 hspu
15 hand release push-ups
20 wall balls

 

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Brendan making the most of his new home... and PR'ing his 30 muscle-ups for time!!

110829 Day 1

Day 1
WOD

For time:
30 thrusters - 95/65

then...
21-15-9
kettlebell swings - 24kg/16kg
sdhp - 95/65
burpees

then...
30 ohs - 95/65

 

 

 

 

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110828 RedShed Rest Day

You don't get into personal training or coaching for personal gain... at least that is my opinion.  You train and coach to help others live better lives and understand their true potential.  And if you only reach one person throughout your career... well then you succeeded in your mission.

It was nice to sit back on Friday night and watch.  I was pleasantly reminded of the coolness of our community (thanks JoeB!).  It is very hard for me to take that time to sit back and look upon what we built and actually get to enjoy it, but thanks to JoeB (and Brendan)... I was able to do that on Friday.

We might not be developing a cure for diseases, or devising a plan to end world hunger... but we are reaching people and changing lives, and that is something to be proud of; not just for me and Janine... but for all of you as well.  We built this together, and together we will keep getting better, stronger and faster as a community.

Yes, doing well in The Open and making it to Regionals is cool.... but so is watching Keith, Adriana and Janice get their double unders!  In our little world of RedShed CrossFit... it doesn't get any better than that!!

So, as we watch another ShedHead move on to pursue new passions, let's take a moment to send him positive vibes, and say thanks to the RedShed for bringing us all together!

We Love You!

and p.s. ...

CrossFit Greensboro doesn't know how lucky they are!! 

110827 Day 6

Day 6
WOD

"Annie"
50-40-30-20-10
double unders
sit-ups

(singles 200-160-120-80-40)
((sit-ups - abmat or ghd, your choice))

 

 

 

 

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110826 Day 5

Day 5
WOD

Brendan's Farewell WOD
25 minute cap

 

100 double-unders (400 singles)

50 wall ball

30 burpees

15 squat snatch 95/65#

10 OHS

15 squat snatch

30 burpees

50 wall ball

100 double-unders (400 singles)

 

 

If you are a ShedHead, it is safe to say that Brendan has been there for you at some point during your CrossFit Journey... whether he provided a coaching cue, technique advice or just a simple word of encouragement... he has been an important part of your journey.  Today, let's show Brendan how much we appreciate his level of dedication and service to our community!

Please join us today as we see him off as only the RedShed can... with a BADASS FAREWELL WOD!!

 

The training schedule will be 3pm-7pm, with food and drinks from 7pm - 9pm

(once Kevin arrives, all RedShed Trainers will train alongside Brendan for his Farewell WOD!)

 

Continue reading Farewell Coach Brendan...

 Check out the Brendan In-Action Slideshow...

 

 

 

110825 Active Rest Day

Day 4
Active Rest Day

Map out a 10 mile course, get on your bike and go for a ride!

 

Rest Day Topic:  Did you read Lisbeth's essay yesterday?

Thoughts??

 

 

 

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110824 Day 3

Day 3
WOD

3 rounds for time of:
400m run
15 deadlifts - 185/125
15 kettlebell swings - 24kg/16kg

 

 

   

 

 

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110823 Day 2

Day 2
WOD

CFG Open WOD 5
AMRAP in 20:00 of:
5 power cleans - 145/100
10 t2b
15 wall ball

 

 

 

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110822 Day 1

Day 1
WOD

AMRAP in 5:00 of:
21 sdhp - 95/65
21 box jumps - 24"/20"

rest exactly 1:00

AMRAP in 4:00 of:
15 squat cleans - 95/65
15 ring dips

rest exactly 1:00

AMRAP in 3:00 of:
9 thrusters - 95/65
9 pull-ups

 

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