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02.18.2010-Thursday-RedShed Rest Day/Open Gym

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RedShed Rest Day


Open Gym:  3pm – 7pm

Strength:  weighted pull-ups 5,5,5,5,5

Endurance:  5K row

DAY 46 of the burpee/d-u challenge


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0 thoughts on “02.18.2010-Thursday-RedShed Rest Day/Open Gym”

  7. deb

    Thank you Kat (& back atcha – awesome work with the heavier weights of late!) Been trying a long time – limited ROM, only a few consecutive, I hope to get stronger. I think alot of the girls are pbly ready to do them what w/recent programming – you are awesome at the bodyweight stuff! Go for it! 🙂

  8. deb

    Thank you Kat (& back atcha – awesome work with the heavier weights of late!) Been trying a long time – limited ROM, only a few consecutive, I hope to get stronger. I think alot of the girls are pbly ready to do them what w/recent programming – you are awesome at the bodyweight stuff! Go for it! 🙂

  9. deb

    Thank you Kat (& back atcha – awesome work with the heavier weights of late!) Been trying a long time – limited ROM, only a few consecutive, I hope to get stronger. I think alot of the girls are pbly ready to do them what w/recent programming – you are awesome at the bodyweight stuff! Go for it! 🙂

  10. deb

    Thank you Kat (& back atcha – awesome work with the heavier weights of late!) Been trying a long time – limited ROM, only a few consecutive, I hope to get stronger. I think alot of the girls are pbly ready to do them what w/recent programming – you are awesome at the bodyweight stuff! Go for it! 🙂

  11. deb

    Thank you Kat (& back atcha – awesome work with the heavier weights of late!) Been trying a long time – limited ROM, only a few consecutive, I hope to get stronger. I think alot of the girls are pbly ready to do them what w/recent programming – you are awesome at the bodyweight stuff! Go for it! 🙂

  12. deb

    Thank you Kat (& back atcha – awesome work with the heavier weights of late!) Been trying a long time – limited ROM, only a few consecutive, I hope to get stronger. I think alot of the girls are pbly ready to do them what w/recent programming – you are awesome at the bodyweight stuff! Go for it! 🙂

  13. Kat

    I don’t know about that – I tried holding myself up there yesterday and totally couldn’t get past 3 seconds. Sooo sore from Melanie – I’m going to keep trying though. Will u b there Saturday morning?

  14. Kat

    I don’t know about that – I tried holding myself up there yesterday and totally couldn’t get past 3 seconds. Sooo sore from Melanie – I’m going to keep trying though. Will u b there Saturday morning?

  15. Kat

    I don’t know about that – I tried holding myself up there yesterday and totally couldn’t get past 3 seconds. Sooo sore from Melanie – I’m going to keep trying though. Will u b there Saturday morning?

  16. Kat

    I don’t know about that – I tried holding myself up there yesterday and totally couldn’t get past 3 seconds. Sooo sore from Melanie – I’m going to keep trying though. Will u b there Saturday morning?

  17. Kat

    I don’t know about that – I tried holding myself up there yesterday and totally couldn’t get past 3 seconds. Sooo sore from Melanie – I’m going to keep trying though. Will u b there Saturday morning?

  18. Kat

    I don’t know about that – I tried holding myself up there yesterday and totally couldn’t get past 3 seconds. Sooo sore from Melanie – I’m going to keep trying though. Will u b there Saturday morning?

  73. J9

    New Zealand Sectional – WODs Released
    Workout 1:
    For time:
    2km Row
    50 Burpee
    100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
    Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.
    Workout 2:
    1 Rep-Max Front Squat
    You have 7 attempts. Each attempt will be performed every second minute (only one attempt allowed per 2 minute period).
    Workout 3:
    Complete as many rounds as possible in 10 minutes of:
    5 Power Clean (70/50kg)
    10 Pullups
    Sunday’s event will be released Saturday at the close of the competition day.

  74. J9

    New Zealand Sectional – WODs Released
    Workout 1:
    For time:
    2km Row
    50 Burpee
    100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
    Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.
    Workout 2:
    1 Rep-Max Front Squat
    You have 7 attempts. Each attempt will be performed every second minute (only one attempt allowed per 2 minute period).
    Workout 3:
    Complete as many rounds as possible in 10 minutes of:
    5 Power Clean (70/50kg)
    10 Pullups
    Sunday’s event will be released Saturday at the close of the competition day.

  75. J9

    New Zealand Sectional – WODs Released
    Workout 1:
    For time:
    2km Row
    50 Burpee
    100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
    Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.
    Workout 2:
    1 Rep-Max Front Squat
    You have 7 attempts. Each attempt will be performed every second minute (only one attempt allowed per 2 minute period).
    Workout 3:
    Complete as many rounds as possible in 10 minutes of:
    5 Power Clean (70/50kg)
    10 Pullups
    Sunday’s event will be released Saturday at the close of the competition day.

  76. J9

    New Zealand Sectional – WODs Released
    Workout 1:
    For time:
    2km Row
    50 Burpee
    100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
    Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.
    Workout 2:
    1 Rep-Max Front Squat
    You have 7 attempts. Each attempt will be performed every second minute (only one attempt allowed per 2 minute period).
    Workout 3:
    Complete as many rounds as possible in 10 minutes of:
    5 Power Clean (70/50kg)
    10 Pullups
    Sunday’s event will be released Saturday at the close of the competition day.

  77. J9

    New Zealand Sectional – WODs Released
    Workout 1:
    For time:
    2km Row
    50 Burpee
    100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
    Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.
    Workout 2:
    1 Rep-Max Front Squat
    You have 7 attempts. Each attempt will be performed every second minute (only one attempt allowed per 2 minute period).
    Workout 3:
    Complete as many rounds as possible in 10 minutes of:
    5 Power Clean (70/50kg)
    10 Pullups
    Sunday’s event will be released Saturday at the close of the competition day.

  78. J9

    New Zealand Sectional – WODs Released
    Workout 1:
    For time:
    2km Row
    50 Burpee
    100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
    Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.
    Workout 2:
    1 Rep-Max Front Squat
    You have 7 attempts. Each attempt will be performed every second minute (only one attempt allowed per 2 minute period).
    Workout 3:
    Complete as many rounds as possible in 10 minutes of:
    5 Power Clean (70/50kg)
    10 Pullups
    Sunday’s event will be released Saturday at the close of the competition day.

  79. J9

    Georgia Sectional
    Saturday’s WODs:
    Event 1:
    For Time:
    1000m row followed by 1.2 mile mountain run
    Event 2:
    For Time:
    60 KB Swings (1.5/1 pood)
    50 Box Jumps (24″)
    40 Wall Balls (20/12lb)
    30 Pull-ups
    20 GHD Sit-ups (2009 Games ROM, details available in video format below)
    10 Snatches (115/65lb squat or power, no press out)
    100ft Overhead Lunge (45/25lb)
    Sunday’s WODs:
    Event 1:
    10 minutes – Ground to overhead 1 rep max (clean and jerk, power clean and jerk, or snatch… we don’t care, just get it over your head and lock it out)
    Event 2:
    For Time:
    21-15-9
    Thrusters (95/65lb)
    Burpees
    Then 30 Deadlifts at 225lb/155lb

  80. J9

    Georgia Sectional
    Saturday’s WODs:
    Event 1:
    For Time:
    1000m row followed by 1.2 mile mountain run
    Event 2:
    For Time:
    60 KB Swings (1.5/1 pood)
    50 Box Jumps (24″)
    40 Wall Balls (20/12lb)
    30 Pull-ups
    20 GHD Sit-ups (2009 Games ROM, details available in video format below)
    10 Snatches (115/65lb squat or power, no press out)
    100ft Overhead Lunge (45/25lb)
    Sunday’s WODs:
    Event 1:
    10 minutes – Ground to overhead 1 rep max (clean and jerk, power clean and jerk, or snatch… we don’t care, just get it over your head and lock it out)
    Event 2:
    For Time:
    21-15-9
    Thrusters (95/65lb)
    Burpees
    Then 30 Deadlifts at 225lb/155lb

  81. J9

    Georgia Sectional
    Saturday’s WODs:
    Event 1:
    For Time:
    1000m row followed by 1.2 mile mountain run
    Event 2:
    For Time:
    60 KB Swings (1.5/1 pood)
    50 Box Jumps (24″)
    40 Wall Balls (20/12lb)
    30 Pull-ups
    20 GHD Sit-ups (2009 Games ROM, details available in video format below)
    10 Snatches (115/65lb squat or power, no press out)
    100ft Overhead Lunge (45/25lb)
    Sunday’s WODs:
    Event 1:
    10 minutes – Ground to overhead 1 rep max (clean and jerk, power clean and jerk, or snatch… we don’t care, just get it over your head and lock it out)
    Event 2:
    For Time:
    21-15-9
    Thrusters (95/65lb)
    Burpees
    Then 30 Deadlifts at 225lb/155lb

  82. J9

    Georgia Sectional
    Saturday’s WODs:
    Event 1:
    For Time:
    1000m row followed by 1.2 mile mountain run
    Event 2:
    For Time:
    60 KB Swings (1.5/1 pood)
    50 Box Jumps (24″)
    40 Wall Balls (20/12lb)
    30 Pull-ups
    20 GHD Sit-ups (2009 Games ROM, details available in video format below)
    10 Snatches (115/65lb squat or power, no press out)
    100ft Overhead Lunge (45/25lb)
    Sunday’s WODs:
    Event 1:
    10 minutes – Ground to overhead 1 rep max (clean and jerk, power clean and jerk, or snatch… we don’t care, just get it over your head and lock it out)
    Event 2:
    For Time:
    21-15-9
    Thrusters (95/65lb)
    Burpees
    Then 30 Deadlifts at 225lb/155lb

  83. J9

    Georgia Sectional
    Saturday’s WODs:
    Event 1:
    For Time:
    1000m row followed by 1.2 mile mountain run
    Event 2:
    For Time:
    60 KB Swings (1.5/1 pood)
    50 Box Jumps (24″)
    40 Wall Balls (20/12lb)
    30 Pull-ups
    20 GHD Sit-ups (2009 Games ROM, details available in video format below)
    10 Snatches (115/65lb squat or power, no press out)
    100ft Overhead Lunge (45/25lb)
    Sunday’s WODs:
    Event 1:
    10 minutes – Ground to overhead 1 rep max (clean and jerk, power clean and jerk, or snatch… we don’t care, just get it over your head and lock it out)
    Event 2:
    For Time:
    21-15-9
    Thrusters (95/65lb)
    Burpees
    Then 30 Deadlifts at 225lb/155lb

  84. J9

    Georgia Sectional
    Saturday’s WODs:
    Event 1:
    For Time:
    1000m row followed by 1.2 mile mountain run
    Event 2:
    For Time:
    60 KB Swings (1.5/1 pood)
    50 Box Jumps (24″)
    40 Wall Balls (20/12lb)
    30 Pull-ups
    20 GHD Sit-ups (2009 Games ROM, details available in video format below)
    10 Snatches (115/65lb squat or power, no press out)
    100ft Overhead Lunge (45/25lb)
    Sunday’s WODs:
    Event 1:
    10 minutes – Ground to overhead 1 rep max (clean and jerk, power clean and jerk, or snatch… we don’t care, just get it over your head and lock it out)
    Event 2:
    For Time:
    21-15-9
    Thrusters (95/65lb)
    Burpees
    Then 30 Deadlifts at 225lb/155lb

  85. J9

    Maria-
    Maybe if the rowing is used quite a bit in these initial events, then they won’t appear in ours!
    Haven’t seen muscle-ups yet though…it’s just a matter of time.

  86. J9

    Maria-
    Maybe if the rowing is used quite a bit in these initial events, then they won’t appear in ours!
    Haven’t seen muscle-ups yet though…it’s just a matter of time.

  87. J9

    Maria-
    Maybe if the rowing is used quite a bit in these initial events, then they won’t appear in ours!
    Haven’t seen muscle-ups yet though…it’s just a matter of time.

  88. J9

    Maria-
    Maybe if the rowing is used quite a bit in these initial events, then they won’t appear in ours!
    Haven’t seen muscle-ups yet though…it’s just a matter of time.

  89. J9

    Maria-
    Maybe if the rowing is used quite a bit in these initial events, then they won’t appear in ours!
    Haven’t seen muscle-ups yet though…it’s just a matter of time.

  90. J9

    Maria-
    Maybe if the rowing is used quite a bit in these initial events, then they won’t appear in ours!
    Haven’t seen muscle-ups yet though…it’s just a matter of time.

  97. Pat

    Rest day stats
    VonRon-Day 2-11:28
    Lori-Day 2-13:31
    Anna-Day 2-18:39
    McCoy-Day 3-125#/4+10+4 (4 rounds for time of 25 du, 25 wb – 9:13)
    Shawn-6+3
    Keith-6
    Adrian-6+8
    DP-5k row-20:07
    CK-5k row-25:48

  98. Pat

    Rest day stats
    VonRon-Day 2-11:28
    Lori-Day 2-13:31
    Anna-Day 2-18:39
    McCoy-Day 3-125#/4+10+4 (4 rounds for time of 25 du, 25 wb – 9:13)
    Shawn-6+3
    Keith-6
    Adrian-6+8
    DP-5k row-20:07
    CK-5k row-25:48

  99. Pat

    Rest day stats
    VonRon-Day 2-11:28
    Lori-Day 2-13:31
    Anna-Day 2-18:39
    McCoy-Day 3-125#/4+10+4 (4 rounds for time of 25 du, 25 wb – 9:13)
    Shawn-6+3
    Keith-6
    Adrian-6+8
    DP-5k row-20:07
    CK-5k row-25:48

  100. Pat

    Rest day stats
    VonRon-Day 2-11:28
    Lori-Day 2-13:31
    Anna-Day 2-18:39
    McCoy-Day 3-125#/4+10+4 (4 rounds for time of 25 du, 25 wb – 9:13)
    Shawn-6+3
    Keith-6
    Adrian-6+8
    DP-5k row-20:07
    CK-5k row-25:48

  101. Pat

    Rest day stats
    VonRon-Day 2-11:28
    Lori-Day 2-13:31
    Anna-Day 2-18:39
    McCoy-Day 3-125#/4+10+4 (4 rounds for time of 25 du, 25 wb – 9:13)
    Shawn-6+3
    Keith-6
    Adrian-6+8
    DP-5k row-20:07
    CK-5k row-25:48

  102. Pat

    Rest day stats
    VonRon-Day 2-11:28
    Lori-Day 2-13:31
    Anna-Day 2-18:39
    McCoy-Day 3-125#/4+10+4 (4 rounds for time of 25 du, 25 wb – 9:13)
    Shawn-6+3
    Keith-6
    Adrian-6+8
    DP-5k row-20:07
    CK-5k row-25:48

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