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01.14.2010-Thursday-Rest Day/Open Gym

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RedShed Rest Day

 

Open Gym: 3PM – 7PM

Strength: hang power snatch 1,1,1,1,1

Endurance: 1000 meter row, 1 minute rest, 3 rounds

 

DAY 11 of the burpee/d-u challenge

 

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0 thoughts on “01.14.2010-Thursday-Rest Day/Open Gym”

  13. deb

    J9 – what are the best exercises to strengthen my weaker leg? Last night I did single leg step-ups on the 20″ w/45#; then I remembered your walking lunges the other day – would probably help to do those, right?

  14. deb

    J9 – what are the best exercises to strengthen my weaker leg? Last night I did single leg step-ups on the 20″ w/45#; then I remembered your walking lunges the other day – would probably help to do those, right?

  15. deb

    J9 – what are the best exercises to strengthen my weaker leg? Last night I did single leg step-ups on the 20″ w/45#; then I remembered your walking lunges the other day – would probably help to do those, right?

  16. deb

    J9 – what are the best exercises to strengthen my weaker leg? Last night I did single leg step-ups on the 20″ w/45#; then I remembered your walking lunges the other day – would probably help to do those, right?

  17. deb

    J9 – what are the best exercises to strengthen my weaker leg? Last night I did single leg step-ups on the 20″ w/45#; then I remembered your walking lunges the other day – would probably help to do those, right?

  18. deb

    J9 – what are the best exercises to strengthen my weaker leg? Last night I did single leg step-ups on the 20″ w/45#; then I remembered your walking lunges the other day – would probably help to do those, right?

  25. Shannon

    @Ro-I’m doing just fine! Not only is Stephen injured, he’s also working in Philly this week, and I’m running around with both kids. So no Shed for me 🙁 We’ll be back soon.

  26. Shannon

    @Ro-I’m doing just fine! Not only is Stephen injured, he’s also working in Philly this week, and I’m running around with both kids. So no Shed for me 🙁 We’ll be back soon.

  27. Shannon

    @Ro-I’m doing just fine! Not only is Stephen injured, he’s also working in Philly this week, and I’m running around with both kids. So no Shed for me 🙁 We’ll be back soon.

  28. Shannon

    @Ro-I’m doing just fine! Not only is Stephen injured, he’s also working in Philly this week, and I’m running around with both kids. So no Shed for me 🙁 We’ll be back soon.

  29. Shannon

    @Ro-I’m doing just fine! Not only is Stephen injured, he’s also working in Philly this week, and I’m running around with both kids. So no Shed for me 🙁 We’ll be back soon.

  30. Shannon

    @Ro-I’m doing just fine! Not only is Stephen injured, he’s also working in Philly this week, and I’m running around with both kids. So no Shed for me 🙁 We’ll be back soon.

  31. Lisa (+turnip)

    Great article J9, I really enjoyed it. This part really spoke to me…
    Training has the potential to be much more than just a physical transformation. Training can be a metaphor for finding our own greatness. Intense training gives a person the experience and verification to transform oneself and one’s life. Doing CrossFit isn’t just about building muscles. CrossFit is about building character, habits, and traits that take us someplace new. When you do a workout go deep within and find your place of greatness and consider what else can you do? Can you do more?

  32. Lisa (+turnip)

    Great article J9, I really enjoyed it. This part really spoke to me…
    Training has the potential to be much more than just a physical transformation. Training can be a metaphor for finding our own greatness. Intense training gives a person the experience and verification to transform oneself and one’s life. Doing CrossFit isn’t just about building muscles. CrossFit is about building character, habits, and traits that take us someplace new. When you do a workout go deep within and find your place of greatness and consider what else can you do? Can you do more?

  33. Lisa (+turnip)

    Great article J9, I really enjoyed it. This part really spoke to me…
    Training has the potential to be much more than just a physical transformation. Training can be a metaphor for finding our own greatness. Intense training gives a person the experience and verification to transform oneself and one’s life. Doing CrossFit isn’t just about building muscles. CrossFit is about building character, habits, and traits that take us someplace new. When you do a workout go deep within and find your place of greatness and consider what else can you do? Can you do more?

  34. Lisa (+turnip)

    Great article J9, I really enjoyed it. This part really spoke to me…
    Training has the potential to be much more than just a physical transformation. Training can be a metaphor for finding our own greatness. Intense training gives a person the experience and verification to transform oneself and one’s life. Doing CrossFit isn’t just about building muscles. CrossFit is about building character, habits, and traits that take us someplace new. When you do a workout go deep within and find your place of greatness and consider what else can you do? Can you do more?

  35. Lisa (+turnip)

    Great article J9, I really enjoyed it. This part really spoke to me…
    Training has the potential to be much more than just a physical transformation. Training can be a metaphor for finding our own greatness. Intense training gives a person the experience and verification to transform oneself and one’s life. Doing CrossFit isn’t just about building muscles. CrossFit is about building character, habits, and traits that take us someplace new. When you do a workout go deep within and find your place of greatness and consider what else can you do? Can you do more?

  36. Lisa (+turnip)

    Great article J9, I really enjoyed it. This part really spoke to me…
    Training has the potential to be much more than just a physical transformation. Training can be a metaphor for finding our own greatness. Intense training gives a person the experience and verification to transform oneself and one’s life. Doing CrossFit isn’t just about building muscles. CrossFit is about building character, habits, and traits that take us someplace new. When you do a workout go deep within and find your place of greatness and consider what else can you do? Can you do more?

  73. J9

    Turnip-
    Awesome part of the article that you highlighted.
    Deb-
    You will always have a dominant side of your body (arm or leg). You could focus on single leg exercises to help.
    And handstand wall running – I would like to try it – just to see if I could do it.
    I will also throw the challenge out there of the walking lunge, broad jump, run WOD – 2 days later and I am sliding on feet on the floor (in socks) to walk because my shins are so sore to walk normally! The rest of my entire lower body is getting there as well. Stairs are a little painful.
    Don’t forget about the Master Uguay quote as well.
    SvW-
    Can you send me some of those pics you took of the new shed on that day we finished up the renovation.
    Colleen-
    Way to be part of the comments crew early on. Like a true ShedHead – although I think we need a nickname for you!

  74. J9

    Turnip-
    Awesome part of the article that you highlighted.
    Deb-
    You will always have a dominant side of your body (arm or leg). You could focus on single leg exercises to help.
    And handstand wall running – I would like to try it – just to see if I could do it.
    I will also throw the challenge out there of the walking lunge, broad jump, run WOD – 2 days later and I am sliding on feet on the floor (in socks) to walk because my shins are so sore to walk normally! The rest of my entire lower body is getting there as well. Stairs are a little painful.
    Don’t forget about the Master Uguay quote as well.
    SvW-
    Can you send me some of those pics you took of the new shed on that day we finished up the renovation.
    Colleen-
    Way to be part of the comments crew early on. Like a true ShedHead – although I think we need a nickname for you!

  75. J9

    Turnip-
    Awesome part of the article that you highlighted.
    Deb-
    You will always have a dominant side of your body (arm or leg). You could focus on single leg exercises to help.
    And handstand wall running – I would like to try it – just to see if I could do it.
    I will also throw the challenge out there of the walking lunge, broad jump, run WOD – 2 days later and I am sliding on feet on the floor (in socks) to walk because my shins are so sore to walk normally! The rest of my entire lower body is getting there as well. Stairs are a little painful.
    Don’t forget about the Master Uguay quote as well.
    SvW-
    Can you send me some of those pics you took of the new shed on that day we finished up the renovation.
    Colleen-
    Way to be part of the comments crew early on. Like a true ShedHead – although I think we need a nickname for you!

  76. J9

    Turnip-
    Awesome part of the article that you highlighted.
    Deb-
    You will always have a dominant side of your body (arm or leg). You could focus on single leg exercises to help.
    And handstand wall running – I would like to try it – just to see if I could do it.
    I will also throw the challenge out there of the walking lunge, broad jump, run WOD – 2 days later and I am sliding on feet on the floor (in socks) to walk because my shins are so sore to walk normally! The rest of my entire lower body is getting there as well. Stairs are a little painful.
    Don’t forget about the Master Uguay quote as well.
    SvW-
    Can you send me some of those pics you took of the new shed on that day we finished up the renovation.
    Colleen-
    Way to be part of the comments crew early on. Like a true ShedHead – although I think we need a nickname for you!

  77. J9

    Turnip-
    Awesome part of the article that you highlighted.
    Deb-
    You will always have a dominant side of your body (arm or leg). You could focus on single leg exercises to help.
    And handstand wall running – I would like to try it – just to see if I could do it.
    I will also throw the challenge out there of the walking lunge, broad jump, run WOD – 2 days later and I am sliding on feet on the floor (in socks) to walk because my shins are so sore to walk normally! The rest of my entire lower body is getting there as well. Stairs are a little painful.
    Don’t forget about the Master Uguay quote as well.
    SvW-
    Can you send me some of those pics you took of the new shed on that day we finished up the renovation.
    Colleen-
    Way to be part of the comments crew early on. Like a true ShedHead – although I think we need a nickname for you!

  78. J9

    Turnip-
    Awesome part of the article that you highlighted.
    Deb-
    You will always have a dominant side of your body (arm or leg). You could focus on single leg exercises to help.
    And handstand wall running – I would like to try it – just to see if I could do it.
    I will also throw the challenge out there of the walking lunge, broad jump, run WOD – 2 days later and I am sliding on feet on the floor (in socks) to walk because my shins are so sore to walk normally! The rest of my entire lower body is getting there as well. Stairs are a little painful.
    Don’t forget about the Master Uguay quote as well.
    SvW-
    Can you send me some of those pics you took of the new shed on that day we finished up the renovation.
    Colleen-
    Way to be part of the comments crew early on. Like a true ShedHead – although I think we need a nickname for you!

  79. Ro

    Thanks Maria and Kat for the link and information re: shoulder warm ups. I also like Lisa’s quote of the day!
    Also, I can’t remember who posted regarding bike riding Saturday or Sundays, begining in April. I desperately want to find some people to ride with. However I am not hard core trails. I go for distance on Sussex Branch trail. So if anyone is interested. I am in especially on RedShed rest day Sunday.

  80. Ro

    Thanks Maria and Kat for the link and information re: shoulder warm ups. I also like Lisa’s quote of the day!
    Also, I can’t remember who posted regarding bike riding Saturday or Sundays, begining in April. I desperately want to find some people to ride with. However I am not hard core trails. I go for distance on Sussex Branch trail. So if anyone is interested. I am in especially on RedShed rest day Sunday.

  81. Ro

    Thanks Maria and Kat for the link and information re: shoulder warm ups. I also like Lisa’s quote of the day!
    Also, I can’t remember who posted regarding bike riding Saturday or Sundays, begining in April. I desperately want to find some people to ride with. However I am not hard core trails. I go for distance on Sussex Branch trail. So if anyone is interested. I am in especially on RedShed rest day Sunday.

  82. Ro

    Thanks Maria and Kat for the link and information re: shoulder warm ups. I also like Lisa’s quote of the day!
    Also, I can’t remember who posted regarding bike riding Saturday or Sundays, begining in April. I desperately want to find some people to ride with. However I am not hard core trails. I go for distance on Sussex Branch trail. So if anyone is interested. I am in especially on RedShed rest day Sunday.

  83. Ro

    Thanks Maria and Kat for the link and information re: shoulder warm ups. I also like Lisa’s quote of the day!
    Also, I can’t remember who posted regarding bike riding Saturday or Sundays, begining in April. I desperately want to find some people to ride with. However I am not hard core trails. I go for distance on Sussex Branch trail. So if anyone is interested. I am in especially on RedShed rest day Sunday.

  84. Ro

    Thanks Maria and Kat for the link and information re: shoulder warm ups. I also like Lisa’s quote of the day!
    Also, I can’t remember who posted regarding bike riding Saturday or Sundays, begining in April. I desperately want to find some people to ride with. However I am not hard core trails. I go for distance on Sussex Branch trail. So if anyone is interested. I am in especially on RedShed rest day Sunday.

  91. Ro

    I know the Sussex branch trail up through Newton. Approximately 13 miles of it anyway. I was riding it regularly for a while. We can start there. I can also get trail maps from my brother, (Cycle Works) I think. Let’s plan on it once the weather breaks. I am excited

  92. Ro

    I know the Sussex branch trail up through Newton. Approximately 13 miles of it anyway. I was riding it regularly for a while. We can start there. I can also get trail maps from my brother, (Cycle Works) I think. Let’s plan on it once the weather breaks. I am excited

  93. Ro

    I know the Sussex branch trail up through Newton. Approximately 13 miles of it anyway. I was riding it regularly for a while. We can start there. I can also get trail maps from my brother, (Cycle Works) I think. Let’s plan on it once the weather breaks. I am excited

  94. Ro

    I know the Sussex branch trail up through Newton. Approximately 13 miles of it anyway. I was riding it regularly for a while. We can start there. I can also get trail maps from my brother, (Cycle Works) I think. Let’s plan on it once the weather breaks. I am excited

  95. Ro

    I know the Sussex branch trail up through Newton. Approximately 13 miles of it anyway. I was riding it regularly for a while. We can start there. I can also get trail maps from my brother, (Cycle Works) I think. Let’s plan on it once the weather breaks. I am excited

  96. Ro

    I know the Sussex branch trail up through Newton. Approximately 13 miles of it anyway. I was riding it regularly for a while. We can start there. I can also get trail maps from my brother, (Cycle Works) I think. Let’s plan on it once the weather breaks. I am excited

  97. Scott

    I like Lisa’s quote also, but there is always “Can you do more?” from the same article.
    And Janice and I are almost always up for bike rides no matter the difficulty level. A Shedhead group ride would be awesome.
    Do we have to wait till spring?

  98. Scott

    I like Lisa’s quote also, but there is always “Can you do more?” from the same article.
    And Janice and I are almost always up for bike rides no matter the difficulty level. A Shedhead group ride would be awesome.
    Do we have to wait till spring?

  99. Scott

    I like Lisa’s quote also, but there is always “Can you do more?” from the same article.
    And Janice and I are almost always up for bike rides no matter the difficulty level. A Shedhead group ride would be awesome.
    Do we have to wait till spring?

  100. Scott

    I like Lisa’s quote also, but there is always “Can you do more?” from the same article.
    And Janice and I are almost always up for bike rides no matter the difficulty level. A Shedhead group ride would be awesome.
    Do we have to wait till spring?

  101. Scott

    I like Lisa’s quote also, but there is always “Can you do more?” from the same article.
    And Janice and I are almost always up for bike rides no matter the difficulty level. A Shedhead group ride would be awesome.
    Do we have to wait till spring?

  102. Scott

    I like Lisa’s quote also, but there is always “Can you do more?” from the same article.
    And Janice and I are almost always up for bike rides no matter the difficulty level. A Shedhead group ride would be awesome.
    Do we have to wait till spring?

  103. chaz

    That was me that posted about Mt. Biking. I like Kittatiny Valley or Allamuchy. You can go as easy or as hard as you want on both places. Then further down waterloo road is the Morris Canal trails.

  104. chaz

    That was me that posted about Mt. Biking. I like Kittatiny Valley or Allamuchy. You can go as easy or as hard as you want on both places. Then further down waterloo road is the Morris Canal trails.

  105. chaz

    That was me that posted about Mt. Biking. I like Kittatiny Valley or Allamuchy. You can go as easy or as hard as you want on both places. Then further down waterloo road is the Morris Canal trails.

  106. chaz

    That was me that posted about Mt. Biking. I like Kittatiny Valley or Allamuchy. You can go as easy or as hard as you want on both places. Then further down waterloo road is the Morris Canal trails.

  107. chaz

    That was me that posted about Mt. Biking. I like Kittatiny Valley or Allamuchy. You can go as easy or as hard as you want on both places. Then further down waterloo road is the Morris Canal trails.

  108. chaz

    That was me that posted about Mt. Biking. I like Kittatiny Valley or Allamuchy. You can go as easy or as hard as you want on both places. Then further down waterloo road is the Morris Canal trails.

  109. Kat

    “There is ALWAYS room for improvement”
    A personal thought of mine – regardless if you are new to the Shed or a veteran – it seems as if we are all there for the same purpose.
    Jumping PU’s lead to unassisted PU’s which leads to 3 in a row – which leads to 5 and then 10 and so on…
    Step ups lead to Jump ups and then 10 unbroken box jumps…
    45# squat cleans lead to 65# squat cleans which leads to 10 in a row…
    You get the picture – the possibilities are endless and improvement is unlimited.
    All accomplished in an atmosphere of respect, camaraderie, guidance and encouragement that is unparalleled.
    You gotta love it.

  110. Kat

    “There is ALWAYS room for improvement”
    A personal thought of mine – regardless if you are new to the Shed or a veteran – it seems as if we are all there for the same purpose.
    Jumping PU’s lead to unassisted PU’s which leads to 3 in a row – which leads to 5 and then 10 and so on…
    Step ups lead to Jump ups and then 10 unbroken box jumps…
    45# squat cleans lead to 65# squat cleans which leads to 10 in a row…
    You get the picture – the possibilities are endless and improvement is unlimited.
    All accomplished in an atmosphere of respect, camaraderie, guidance and encouragement that is unparalleled.
    You gotta love it.

  111. Kat

    “There is ALWAYS room for improvement”
    A personal thought of mine – regardless if you are new to the Shed or a veteran – it seems as if we are all there for the same purpose.
    Jumping PU’s lead to unassisted PU’s which leads to 3 in a row – which leads to 5 and then 10 and so on…
    Step ups lead to Jump ups and then 10 unbroken box jumps…
    45# squat cleans lead to 65# squat cleans which leads to 10 in a row…
    You get the picture – the possibilities are endless and improvement is unlimited.
    All accomplished in an atmosphere of respect, camaraderie, guidance and encouragement that is unparalleled.
    You gotta love it.

  112. Kat

    “There is ALWAYS room for improvement”
    A personal thought of mine – regardless if you are new to the Shed or a veteran – it seems as if we are all there for the same purpose.
    Jumping PU’s lead to unassisted PU’s which leads to 3 in a row – which leads to 5 and then 10 and so on…
    Step ups lead to Jump ups and then 10 unbroken box jumps…
    45# squat cleans lead to 65# squat cleans which leads to 10 in a row…
    You get the picture – the possibilities are endless and improvement is unlimited.
    All accomplished in an atmosphere of respect, camaraderie, guidance and encouragement that is unparalleled.
    You gotta love it.

  113. Kat

    “There is ALWAYS room for improvement”
    A personal thought of mine – regardless if you are new to the Shed or a veteran – it seems as if we are all there for the same purpose.
    Jumping PU’s lead to unassisted PU’s which leads to 3 in a row – which leads to 5 and then 10 and so on…
    Step ups lead to Jump ups and then 10 unbroken box jumps…
    45# squat cleans lead to 65# squat cleans which leads to 10 in a row…
    You get the picture – the possibilities are endless and improvement is unlimited.
    All accomplished in an atmosphere of respect, camaraderie, guidance and encouragement that is unparalleled.
    You gotta love it.

  114. Kat

    “There is ALWAYS room for improvement”
    A personal thought of mine – regardless if you are new to the Shed or a veteran – it seems as if we are all there for the same purpose.
    Jumping PU’s lead to unassisted PU’s which leads to 3 in a row – which leads to 5 and then 10 and so on…
    Step ups lead to Jump ups and then 10 unbroken box jumps…
    45# squat cleans lead to 65# squat cleans which leads to 10 in a row…
    You get the picture – the possibilities are endless and improvement is unlimited.
    All accomplished in an atmosphere of respect, camaraderie, guidance and encouragement that is unparalleled.
    You gotta love it.

  115. Pat

    Rest Day stats… (I forgot to write them down, so I am going off of memory!)
    Day 2:
    Erin-95#/15:28
    Melanie-75#/15:58
    Lori-19:08
    Strength: hang power snatch
    SvW-145#
    Matt-135#
    Charlie-125#
    Endurance participants:
    SvW
    Matt
    Colleen
    Karin
    Charlie
    Open Gym (also in attendance today):
    Kris
    Alex did “Diane”, 3:47

  116. Pat

    Rest Day stats… (I forgot to write them down, so I am going off of memory!)
    Day 2:
    Erin-95#/15:28
    Melanie-75#/15:58
    Lori-19:08
    Strength: hang power snatch
    SvW-145#
    Matt-135#
    Charlie-125#
    Endurance participants:
    SvW
    Matt
    Colleen
    Karin
    Charlie
    Open Gym (also in attendance today):
    Kris
    Alex did “Diane”, 3:47

  117. Pat

    Rest Day stats… (I forgot to write them down, so I am going off of memory!)
    Day 2:
    Erin-95#/15:28
    Melanie-75#/15:58
    Lori-19:08
    Strength: hang power snatch
    SvW-145#
    Matt-135#
    Charlie-125#
    Endurance participants:
    SvW
    Matt
    Colleen
    Karin
    Charlie
    Open Gym (also in attendance today):
    Kris
    Alex did “Diane”, 3:47

  118. Pat

    Rest Day stats… (I forgot to write them down, so I am going off of memory!)
    Day 2:
    Erin-95#/15:28
    Melanie-75#/15:58
    Lori-19:08
    Strength: hang power snatch
    SvW-145#
    Matt-135#
    Charlie-125#
    Endurance participants:
    SvW
    Matt
    Colleen
    Karin
    Charlie
    Open Gym (also in attendance today):
    Kris
    Alex did “Diane”, 3:47

  119. Pat

    Rest Day stats… (I forgot to write them down, so I am going off of memory!)
    Day 2:
    Erin-95#/15:28
    Melanie-75#/15:58
    Lori-19:08
    Strength: hang power snatch
    SvW-145#
    Matt-135#
    Charlie-125#
    Endurance participants:
    SvW
    Matt
    Colleen
    Karin
    Charlie
    Open Gym (also in attendance today):
    Kris
    Alex did “Diane”, 3:47

  120. Pat

    Rest Day stats… (I forgot to write them down, so I am going off of memory!)
    Day 2:
    Erin-95#/15:28
    Melanie-75#/15:58
    Lori-19:08
    Strength: hang power snatch
    SvW-145#
    Matt-135#
    Charlie-125#
    Endurance participants:
    SvW
    Matt
    Colleen
    Karin
    Charlie
    Open Gym (also in attendance today):
    Kris
    Alex did “Diane”, 3:47

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