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Day 6
WOD 120630
A Squaterrific Chipper!
For time or total reps in 15:00 of:
10 double unders
30 squats
10 double unders
30 wall ball - 20/14 @ 10' target
10 double unders
30 goblet squats - 32kg/24kg
10 double unders
30 med ball cleans - 20/14
10 double unders
30 ohs - 95/65
10 double unders
30 box jumps - 24"/20"
10 double unders
30 burpees
10 double unders
Happy Birthday Colin!
Day 5
WOD 120629
For time:
21-15-9
front squat
push press/jerk
cash-out = 800m run
Level 1 - 95/65
Level 2 - 115/85
Level 3 - 135/95
Day 3
WOD 120627
AMRAP in 20:00 of:
10 hspu
15 wall ball - 20/14 @ 10' target
30 double unders (20 attempts)
Day 2
WOD 120626
AMRAP in 7:00 of:
burpees, must reach full hip extension jumping on to 25# plate
cash-out = max t2b or ghd sit-ups in 3:00
Day 1
WOD 120625
3 rounds for time of:
50 kb swings
400m run
Level 1 - 24kg/16kg
Level 2 - 24kg/16kg + sandbag
Level 3 - 32kg/24kg + sandbag
RedShed Rest Day
With the infusion of so many new athletes and the ever increasing level of energy in the shed, we thought it would be appropriate to re-post this top 10 list!
Shediquette Top 10
10) If you finish first, never walk out on your heat... that's just rude (and that's not we shedheads do).
9) Always clean up your blood, sweat and tears, barbells, jumpropes and chalk, etc.
8) We are an internet based program, get with the program and check the website!
7) If you don't know how to do something, ask a Coach.
6) Don't wear your dirty sneakers in the gym (we don't want to do burpees in everything you walked in all day).
5) Compare yourself to yourself... comparing yourself to others will lead to vanity or bitterness.
4) Always count your reps properly, and if you lose count... it's never the higher number.
3) Always perform the movements as rx'd. Cheating on your range of motion is like cheating on your spouse (it's a sin!).
2) Leave your ego and your "can'ts" in the car.
1) Aways say hello and goodbye when entering and exiting the shed!
Due to our recent programming, another shediquette issue has come up... double wodding. Doing two WODs in the same session is telling your coaches that you are missing the "intensity" boat... and more importantly, it is taking a training session away from someone else who is waiting patiently to train. We understand that there are certain times when the shed is dead and a double WOD is feasible, but it still comes down to the intensity... if you feel like you need more, perhaps you didn't truly maximize your potential in the daily WOD or ShedKicker?
There is a reason why we program SK's on Mondays, Wednesdays, and Fridays... it is your choice to take advantage of those opportunities.
Shediquette is like excellence... strive for it everyday!
Yours in Fitness,
J9, Coach Emeritus, Doug, Brielle & Colin
Day 6
F2F Fitness Challenge
Thank You for the donations from: Rob & Colleen, Steve, Ed & Lily, Scott & Janice and Doug... Special thanks to Pepsi, Mars, D & E Service, Cycle Exchange, CrossFit West Essex, NJ FitMom and Kelmer Electric.
Thanks to all of our volunteers today: Randy & Melanie, Scott & Janice, Billy, Rich, Doug, Shannon, Kat, J9, Lily & Ed. Special thanks to Randy and Scott for sweeping the trails, to Jess's Mom for helping with registration, and to Jess for bringing out all of the NJ FitMoms for the event, and also to Griff and Doug for bringing the boxes back to the shed.
Thanks to Mare for supplying the medals and t-shirts, and the awesome venue!
And we cannot forget to thank EVERY PARTICIPANT!!! Carrying a log for 3 miles is tough, but you did it.... and lived to tell about it (and don't forget about the burpees!!)!!
Day 5
WOD 120622
"Grace" doubled under
For time: (10:00 cap)
30 clean & jerk - 135/95
200 double unders (scaled = total du's + attempts when clock hits 10:00)
SHED Parking lot is closed on Friday afternoon!
Please park on side street/other lot.
WATER COOLER IS BUSTED!
BYOW!!!
Day 4
SHED IS CLOSED TODAY!
We are going to offer up a dry run of the F2F Fitness Challenge today... Kitattinny State Park, Goodale Road in Andover. Meet at 5pm, start running around 5:30.
