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02.11.2010-Thursday-RedShed Rest Day/Open Gym

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RedShed Rest Day

 

Open Gym: 3pm-7pm

Open Gym rules: Coach will be present if help is needed.  Open gym is for any RedShed Athlete to take advantage of for strength work, endurance training, basic training, main site training, make-ups or skills practice.  Please respect the open gym hours, for 1 on 1 training takes place from 7pm-9pm.  All basic training must be scheduled.

 

Strength: power clean 6,6,6,6

 

Endurance: 500 meter row, 6 rounds, 1 minute rest between rounds

 

DAY 39 of the burpee/d-u challenge

RSCF pics 1195 RSCF pics 1198 RSCF pics 1196

 

crossfit.com, Today's main site photo is a true example of the broad spectrum of athletes that CrossFit is reaching.  Not for nothing folks, our own Jeff Lenosky could very well be on the main site in similar fashion.  As a matter of fact, Jeff was featured in a mountain biking magazine in December '09.  Click the link below to download the full article!

Download MBK245.jeff

RSCF pics 1194
Ally's first snowman of 2010! 

0 thoughts on “02.11.2010-Thursday-RedShed Rest Day/Open Gym”

  31. J9

    Great link to Jeff’s article and nice in action pics, the RedShed shirt and everything.
    However…Neill (2 l’s!!!).
    Good press.
    SvW-
    Did you try it?
    I may guinea pig!

  32. J9

    Great link to Jeff’s article and nice in action pics, the RedShed shirt and everything.
    However…Neill (2 l’s!!!).
    Good press.
    SvW-
    Did you try it?
    I may guinea pig!

  33. J9

    Great link to Jeff’s article and nice in action pics, the RedShed shirt and everything.
    However…Neill (2 l’s!!!).
    Good press.
    SvW-
    Did you try it?
    I may guinea pig!

  34. J9

    Great link to Jeff’s article and nice in action pics, the RedShed shirt and everything.
    However…Neill (2 l’s!!!).
    Good press.
    SvW-
    Did you try it?
    I may guinea pig!

  35. J9

    Great link to Jeff’s article and nice in action pics, the RedShed shirt and everything.
    However…Neill (2 l’s!!!).
    Good press.
    SvW-
    Did you try it?
    I may guinea pig!

  36. J9

    Great link to Jeff’s article and nice in action pics, the RedShed shirt and everything.
    However…Neill (2 l’s!!!).
    Good press.
    SvW-
    Did you try it?
    I may guinea pig!

  49. Maria

    nice snowman ally!! wod this morning was fun:
    3 Rounds For Time
    1 Rope Climb
    10 OHS 135/95
    100 Double Unders
    Had to sub air squats for double unders bc of hurt foot and calf ahh — nothing serious, but want to rest it
    I am going to go back to the gym soon and attempt the endurance wod you have prescribed pat…wish me luck

  50. Maria

    nice snowman ally!! wod this morning was fun:
    3 Rounds For Time
    1 Rope Climb
    10 OHS 135/95
    100 Double Unders
    Had to sub air squats for double unders bc of hurt foot and calf ahh — nothing serious, but want to rest it
    I am going to go back to the gym soon and attempt the endurance wod you have prescribed pat…wish me luck

  51. Maria

    nice snowman ally!! wod this morning was fun:
    3 Rounds For Time
    1 Rope Climb
    10 OHS 135/95
    100 Double Unders
    Had to sub air squats for double unders bc of hurt foot and calf ahh — nothing serious, but want to rest it
    I am going to go back to the gym soon and attempt the endurance wod you have prescribed pat…wish me luck

  52. Maria

    nice snowman ally!! wod this morning was fun:
    3 Rounds For Time
    1 Rope Climb
    10 OHS 135/95
    100 Double Unders
    Had to sub air squats for double unders bc of hurt foot and calf ahh — nothing serious, but want to rest it
    I am going to go back to the gym soon and attempt the endurance wod you have prescribed pat…wish me luck

  53. Maria

    nice snowman ally!! wod this morning was fun:
    3 Rounds For Time
    1 Rope Climb
    10 OHS 135/95
    100 Double Unders
    Had to sub air squats for double unders bc of hurt foot and calf ahh — nothing serious, but want to rest it
    I am going to go back to the gym soon and attempt the endurance wod you have prescribed pat…wish me luck

  54. Maria

    nice snowman ally!! wod this morning was fun:
    3 Rounds For Time
    1 Rope Climb
    10 OHS 135/95
    100 Double Unders
    Had to sub air squats for double unders bc of hurt foot and calf ahh — nothing serious, but want to rest it
    I am going to go back to the gym soon and attempt the endurance wod you have prescribed pat…wish me luck

  55. Maria

    J9 – yes i did fight gone bad! and it was a fight gone bad for sure. put about 40 military guys to shame tho 🙂 only one beat my score! granted they are new to CF but still…my goal was to beat my last score which was 280, and I did with 319.

  56. Maria

    J9 – yes i did fight gone bad! and it was a fight gone bad for sure. put about 40 military guys to shame tho 🙂 only one beat my score! granted they are new to CF but still…my goal was to beat my last score which was 280, and I did with 319.

  57. Maria

    J9 – yes i did fight gone bad! and it was a fight gone bad for sure. put about 40 military guys to shame tho 🙂 only one beat my score! granted they are new to CF but still…my goal was to beat my last score which was 280, and I did with 319.

  58. Maria

    J9 – yes i did fight gone bad! and it was a fight gone bad for sure. put about 40 military guys to shame tho 🙂 only one beat my score! granted they are new to CF but still…my goal was to beat my last score which was 280, and I did with 319.

  59. Maria

    J9 – yes i did fight gone bad! and it was a fight gone bad for sure. put about 40 military guys to shame tho 🙂 only one beat my score! granted they are new to CF but still…my goal was to beat my last score which was 280, and I did with 319.

  60. Maria

    J9 – yes i did fight gone bad! and it was a fight gone bad for sure. put about 40 military guys to shame tho 🙂 only one beat my score! granted they are new to CF but still…my goal was to beat my last score which was 280, and I did with 319.

  67. Pat

    Rest Day attendance/stats
    VonRon-Day 3-175#/6+10+10+9
    Lori-Day 3-55#/4+10+3
    Kevin-Day 3-155#/6+10+4
    Melanie-Day 3-100#/6+10+10+1
    Susan-Day 3-5+9
    Erin-Day 3-8+10+7, 16kg
    Sandy-Day 3-6, 8#wb, step-up, 12kg
    Alex-AMRAP in 10 min of: 10 scissor hops w/20# ball, 10 back extensions, 10 lateral hurdle hops
    9+5
    Strength:
    Charlie-185#
    Endurance:
    Pat
    SvW
    CK
    Charlie
    Also in attendance:
    Keith and Adriana-Basic Training
    Matt did Day 3, but is not posting scores anymore, so you will have to ask him how he did.
    CKL and Brendan did Day 5, scores will be posted on Saturday.

  68. Pat

    Rest Day attendance/stats
    VonRon-Day 3-175#/6+10+10+9
    Lori-Day 3-55#/4+10+3
    Kevin-Day 3-155#/6+10+4
    Melanie-Day 3-100#/6+10+10+1
    Susan-Day 3-5+9
    Erin-Day 3-8+10+7, 16kg
    Sandy-Day 3-6, 8#wb, step-up, 12kg
    Alex-AMRAP in 10 min of: 10 scissor hops w/20# ball, 10 back extensions, 10 lateral hurdle hops
    9+5
    Strength:
    Charlie-185#
    Endurance:
    Pat
    SvW
    CK
    Charlie
    Also in attendance:
    Keith and Adriana-Basic Training
    Matt did Day 3, but is not posting scores anymore, so you will have to ask him how he did.
    CKL and Brendan did Day 5, scores will be posted on Saturday.

  69. Pat

    Rest Day attendance/stats
    VonRon-Day 3-175#/6+10+10+9
    Lori-Day 3-55#/4+10+3
    Kevin-Day 3-155#/6+10+4
    Melanie-Day 3-100#/6+10+10+1
    Susan-Day 3-5+9
    Erin-Day 3-8+10+7, 16kg
    Sandy-Day 3-6, 8#wb, step-up, 12kg
    Alex-AMRAP in 10 min of: 10 scissor hops w/20# ball, 10 back extensions, 10 lateral hurdle hops
    9+5
    Strength:
    Charlie-185#
    Endurance:
    Pat
    SvW
    CK
    Charlie
    Also in attendance:
    Keith and Adriana-Basic Training
    Matt did Day 3, but is not posting scores anymore, so you will have to ask him how he did.
    CKL and Brendan did Day 5, scores will be posted on Saturday.

  70. Pat

    Rest Day attendance/stats
    VonRon-Day 3-175#/6+10+10+9
    Lori-Day 3-55#/4+10+3
    Kevin-Day 3-155#/6+10+4
    Melanie-Day 3-100#/6+10+10+1
    Susan-Day 3-5+9
    Erin-Day 3-8+10+7, 16kg
    Sandy-Day 3-6, 8#wb, step-up, 12kg
    Alex-AMRAP in 10 min of: 10 scissor hops w/20# ball, 10 back extensions, 10 lateral hurdle hops
    9+5
    Strength:
    Charlie-185#
    Endurance:
    Pat
    SvW
    CK
    Charlie
    Also in attendance:
    Keith and Adriana-Basic Training
    Matt did Day 3, but is not posting scores anymore, so you will have to ask him how he did.
    CKL and Brendan did Day 5, scores will be posted on Saturday.

  71. Pat

    Rest Day attendance/stats
    VonRon-Day 3-175#/6+10+10+9
    Lori-Day 3-55#/4+10+3
    Kevin-Day 3-155#/6+10+4
    Melanie-Day 3-100#/6+10+10+1
    Susan-Day 3-5+9
    Erin-Day 3-8+10+7, 16kg
    Sandy-Day 3-6, 8#wb, step-up, 12kg
    Alex-AMRAP in 10 min of: 10 scissor hops w/20# ball, 10 back extensions, 10 lateral hurdle hops
    9+5
    Strength:
    Charlie-185#
    Endurance:
    Pat
    SvW
    CK
    Charlie
    Also in attendance:
    Keith and Adriana-Basic Training
    Matt did Day 3, but is not posting scores anymore, so you will have to ask him how he did.
    CKL and Brendan did Day 5, scores will be posted on Saturday.

  72. Pat

    Rest Day attendance/stats
    VonRon-Day 3-175#/6+10+10+9
    Lori-Day 3-55#/4+10+3
    Kevin-Day 3-155#/6+10+4
    Melanie-Day 3-100#/6+10+10+1
    Susan-Day 3-5+9
    Erin-Day 3-8+10+7, 16kg
    Sandy-Day 3-6, 8#wb, step-up, 12kg
    Alex-AMRAP in 10 min of: 10 scissor hops w/20# ball, 10 back extensions, 10 lateral hurdle hops
    9+5
    Strength:
    Charlie-185#
    Endurance:
    Pat
    SvW
    CK
    Charlie
    Also in attendance:
    Keith and Adriana-Basic Training
    Matt did Day 3, but is not posting scores anymore, so you will have to ask him how he did.
    CKL and Brendan did Day 5, scores will be posted on Saturday.

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