RedShed Rest Day
As you are traveling into Green Township, and turning onto Whitehall Road heading toward that "red garage", have you ever asked yourself "why am I doing this?", or "what the **** is going to be on the board today?"
So, what keeps you coming back? Is it the creativity of the workouts, the intensity, the results, the support network?
On this rest day, contemplate some facts…
Every day you train, good day or bad, you are improving.
Every day you train, you are creating your own benchmarks.
Every day you train, you are preparing your body and mind for life.
And, every day you train in the shed, you are part of a special group of athletes.
So take a moment and rank how important your fitness is to you, and share your thoughts with the group.
Nice article regarding benchmark workouts, check it out!
Download 13_03_Benchmark_Workouts
im destroyed from the last three days… that said, i’d rather train today than rest.
what do you have for me?
do i hear Hopper Deck?
im destroyed from the last three days… that said, i’d rather train today than rest.
what do you have for me?
do i hear Hopper Deck?
I brought home some ropes, and was going to try to beat my time from yesterday.
Today, I suggest a strength wod, or a long row… up to you
I brought home some ropes, and was going to try to beat my time from yesterday.
Today, I suggest a strength wod, or a long row… up to you
What keeps me coming back?
Cross-Fit is transforming my level of fitness and endurance
The team atmosphere is encouraging and motivating
Every workout is a challenge
Variety
I get to spend more time with my brother in law who has become one of the best friends I have ever had
My fellow athletes are a good bunch
Cross-fit proves that there is a simple solution to weight loss and improving your body. Eat better and exercise more effectively.
Most important lesson learned as a result of joining the shed: Don’t get your drink on the night before a work out.
Side note: I may never be able to do those damned double unders…ever. I confess to hating wall ball.
Proud to be a Shedhead.
What keeps me coming back?
Cross-Fit is transforming my level of fitness and endurance
The team atmosphere is encouraging and motivating
Every workout is a challenge
Variety
I get to spend more time with my brother in law who has become one of the best friends I have ever had
My fellow athletes are a good bunch
Cross-fit proves that there is a simple solution to weight loss and improving your body. Eat better and exercise more effectively.
Most important lesson learned as a result of joining the shed: Don’t get your drink on the night before a work out.
Side note: I may never be able to do those damned double unders…ever. I confess to hating wall ball.
Proud to be a Shedhead.
Steve ur an animal….good luck Coach sub 20!
Steve ur an animal….good luck Coach sub 20!
Bill, i’m going to join Coach and take a mulligan on yesterdays WOD.
I’m going to aim low, but I’m guessing that 15:30 number you were talking about yesterday is still safe!!!
Bill, i’m going to join Coach and take a mulligan on yesterdays WOD.
I’m going to aim low, but I’m guessing that 15:30 number you were talking about yesterday is still safe!!!
Thanks Charlie
You are a great addition to the shed. CrossFit + mountain biking will have you a lean, mean machine before you know it.
Thanks Charlie
You are a great addition to the shed. CrossFit + mountain biking will have you a lean, mean machine before you know it.
I come to the shed 4-5 times a week because I wanted to see if I could put an additional 15,000 miles on my car in one year. Turns out, yes I could.
Oh, before I forget, I also dropped more than 12% body fat in one year. I can lift like an ant (think like an ant, be like an ant). I eat like a champ. I feel like a million bucks. I like everyone at the shed and I love working out with J9.
And apparently I enjoy muscle pain. Strange, no?
I come to the shed 4-5 times a week because I wanted to see if I could put an additional 15,000 miles on my car in one year. Turns out, yes I could.
Oh, before I forget, I also dropped more than 12% body fat in one year. I can lift like an ant (think like an ant, be like an ant). I eat like a champ. I feel like a million bucks. I like everyone at the shed and I love working out with J9.
And apparently I enjoy muscle pain. Strange, no?
Just for the record, Coach knocked 5 minutes off his time from yesterday… That’s right, he pulled off a 17 something, i witnessed it and i’m sure he’ll post it shortly. Awesome job Pat!!
Turns out i didnt have the stones to do it again, (or the legs for that matter)
Instead I chose “Randy” from the hopper deck, and i enjoyed the hell out of it.
Just for the record, Coach knocked 5 minutes off his time from yesterday… That’s right, he pulled off a 17 something, i witnessed it and i’m sure he’ll post it shortly. Awesome job Pat!!
Turns out i didnt have the stones to do it again, (or the legs for that matter)
Instead I chose “Randy” from the hopper deck, and i enjoyed the hell out of it.
Shedheads that are resting today…
enjoy it.
Sena and I did Day 4 today and it was one of the 20 minute AMRAPS where time stood still! It was an eternity!
It was pretty painful after the intense soreness of the squat/dip WOD the other day.
It sure was a good one, but it was dam tough.
Shedheads that are resting today…
enjoy it.
Sena and I did Day 4 today and it was one of the 20 minute AMRAPS where time stood still! It was an eternity!
It was pretty painful after the intense soreness of the squat/dip WOD the other day.
It sure was a good one, but it was dam tough.
Coach’s new and imprved row/double-under time is going to be a tough one to beat!
Coach’s new and imprved row/double-under time is going to be a tough one to beat!
What keeps me coming back?
I think deep down I just like beating the crap out of myself and seeing if i can take it. It’s the only workout I have ever done that you know you left nothing on the table.
That being said, the group is a great motivater and I find myself on the web page more and more posting coments. It’s like a cult, but in a good way.
And of course there is results, I have lost 35 pounds since Nov. I am the strongest I have ever been, my endurance is the best its ever been and my back bothers me a lot less allowing me to enjoy every aspect of my life that much more.
The question isn’t why I come back, the question is what could stop me from continuing to come back. (no examples needed, metaphorical question)
One last reason, “the coach.” Without the coach there is no shed. It’s his devotion to crossfit that inspires the group.
What keeps me coming back?
I think deep down I just like beating the crap out of myself and seeing if i can take it. It’s the only workout I have ever done that you know you left nothing on the table.
That being said, the group is a great motivater and I find myself on the web page more and more posting coments. It’s like a cult, but in a good way.
And of course there is results, I have lost 35 pounds since Nov. I am the strongest I have ever been, my endurance is the best its ever been and my back bothers me a lot less allowing me to enjoy every aspect of my life that much more.
The question isn’t why I come back, the question is what could stop me from continuing to come back. (no examples needed, metaphorical question)
One last reason, “the coach.” Without the coach there is no shed. It’s his devotion to crossfit that inspires the group.
Thanks Rob, those are kind words and I appreciate the thought that went into your post.
Now for today’s results:
Alex- 10 rounds for time of 15 calorie row, 15 squats – 23:47
Beard- Day 3 WOD with 50 skips instead of double unders – 21:46
Pat- Day 3 WOD – 17:09
Steve- “Randy” 75 reps of 75# power snatch for time – 6:26
Thanks Rob, those are kind words and I appreciate the thought that went into your post.
Now for today’s results:
Alex- 10 rounds for time of 15 calorie row, 15 squats – 23:47
Beard- Day 3 WOD with 50 skips instead of double unders – 21:46
Pat- Day 3 WOD – 17:09
Steve- “Randy” 75 reps of 75# power snatch for time – 6:26
Hey Bill,
give me a month or so, and I will get real close to that 15:30 number you conjured up!
Hey Bill,
give me a month or so, and I will get real close to that 15:30 number you conjured up!
Coach said: “Thanks Rob, those are kind words and I appreciate the thought that went into your post.”
IOW – Diet Pepsi Rob used spellcheck!
Didn’t have a rest day but I cut back on the workload compared to what I did yesterday.
Today: 10 rounds (Didn’t time it but it was around 10 minutes)
10 pushups
10 Sit-ups
10 Squats w/ 20lb barbell
Followed by 10 minutes random hill on the stationary bike and 5 reps curl @ 115lbs
I’ll be @ Netcong tomorrow evening. Probably will ride the bike to/from.
Coach said: “Thanks Rob, those are kind words and I appreciate the thought that went into your post.”
IOW – Diet Pepsi Rob used spellcheck!
Didn’t have a rest day but I cut back on the workload compared to what I did yesterday.
Today: 10 rounds (Didn’t time it but it was around 10 minutes)
10 pushups
10 Sit-ups
10 Squats w/ 20lb barbell
Followed by 10 minutes random hill on the stationary bike and 5 reps curl @ 115lbs
I’ll be @ Netcong tomorrow evening. Probably will ride the bike to/from.
OK – Maybe he didn’t use spell check but markedly better.
Hooked on Phonics Rob…
OK – Maybe he didn’t use spell check but markedly better.
Hooked on Phonics Rob…
Diet Pepsi Rob – also don’t forget the motivation of not having that “*” by your name – that is the true reason why you beat yourself up with those double-unders yesterday.
Hope you are healed!
Diet Pepsi Rob – also don’t forget the motivation of not having that “*” by your name – that is the true reason why you beat yourself up with those double-unders yesterday.
Hope you are healed!
Nice Job….I love the determination! you get to 15:30 and I’ll get to 17:09….steve wha’da u got?
Ps No good for tomorrow( 4th grade talent show) be will be ready for fity on Sat
Nice Job….I love the determination! you get to 15:30 and I’ll get to 17:09….steve wha’da u got?
Ps No good for tomorrow( 4th grade talent show) be will be ready for fity on Sat
Bill you have crazy talent, you should win hands down!!
Bill you have crazy talent, you should win hands down!!
i used spellcheck
i used spellcheck
i have been working with our guy in the boy band……
i have been working with our guy in the boy band……
that was me who wrote that bit about your talent Bill. looks like the wife used my laptop last…
Estey has talent, probably too much for this show, otherwise his agents would have hooked him up for this gig.
that was me who wrote that bit about your talent Bill. looks like the wife used my laptop last…
Estey has talent, probably too much for this show, otherwise his agents would have hooked him up for this gig.
That wife of your is trouble svw. I wouldn’t trust her with my laptop if I were you.
That wife of your is trouble svw. I wouldn’t trust her with my laptop if I were you.