We are experimenting with new options on RedShed Rest Day. Each Thursday is usually a rest day for those who are training full-time in the shed. Since we have more space… and a lot more athletes, we are offering up some choices on Thursdays.
OPTION 1: Strength Day
back squat – 5,5,5,3,3
OPTION 2: Make-up Day
choose a WOD on the board that you missed (or one you know you will miss)
OPTION 3: Main Site WOD
perform the main site wod
The blog has been on fire the past couple of days! Keep stoking the coals, and keep the fire cookin'!
What has been the hardest workout for you up to this point… AND which movement are you hoping stays off the board for a few weeks? Let the blogging begin!!
Main site WOD will leave your core HURTING for days!
It’s a good one!
Main site WOD will leave your core HURTING for days!
It’s a good one!
Well… Since I can’t do a myriad of exercises as prescribed (or at all) until the end of this year, I am not the best judge of this.
However… If I never, ever did wallballs again, I would be perfectly content with that. hahaha
On a completely unrelated note; due to mini-bump, I had to change my daily warm up to the following: 100 abmat sit-ups (because I cannot lean back more than 70 degrees anymore), with a 15# bar 30 overhead squats, 30 back squats, 30 good mornings, 30 push ups and various stretches.
Just felt like publicly announcing it.
Well… Since I can’t do a myriad of exercises as prescribed (or at all) until the end of this year, I am not the best judge of this.
However… If I never, ever did wallballs again, I would be perfectly content with that. hahaha
On a completely unrelated note; due to mini-bump, I had to change my daily warm up to the following: 100 abmat sit-ups (because I cannot lean back more than 70 degrees anymore), with a 15# bar 30 overhead squats, 30 back squats, 30 good mornings, 30 push ups and various stretches.
Just felt like publicly announcing it.
Coach,
I may be in today instead of Saturday due to my son’s sports schedules. LAX Friday night and tournament all day Saturday. Whuppdee effingdo.
Coach,
I may be in today instead of Saturday due to my son’s sports schedules. LAX Friday night and tournament all day Saturday. Whuppdee effingdo.
As promised, Coach delivers the much anticipated Strength/Power/O-Lift day to the normal Shed rest day!
This won’t be for the faint of heart, and this specific extra work will result in dramatic changes in technique and power levels in the power and O-lift movements.
Those who participate may begin to see that posted times on friday/saturday workouts won’t be competitive as normal with that extra day being a heavy one. I assure you that this day will be of great value overall and it should be a lot of fun.
Thanks Coach, looking forward to this!
As promised, Coach delivers the much anticipated Strength/Power/O-Lift day to the normal Shed rest day!
This won’t be for the faint of heart, and this specific extra work will result in dramatic changes in technique and power levels in the power and O-lift movements.
Those who participate may begin to see that posted times on friday/saturday workouts won’t be competitive as normal with that extra day being a heavy one. I assure you that this day will be of great value overall and it should be a lot of fun.
Thanks Coach, looking forward to this!
noob Q – so its a heavy day and how does it work?
try to go heavier every set?
straight sets across the 5’s?
noob Q – so its a heavy day and how does it work?
try to go heavier every set?
straight sets across the 5’s?
deb,
starting heavy, with the goal of increasing the weight each set and finishing at max weight for that number of reps.
deb,
starting heavy, with the goal of increasing the weight each set and finishing at max weight for that number of reps.
Thanks svw…. I’ll have to try it next time, I have work to catch up on tonite, darnit!
Thanks svw…. I’ll have to try it next time, I have work to catch up on tonite, darnit!
Rest Day – YEAH!
Still sore from the deads and the shoulder WOD yesterday.
SvW – I like the disclaimer of times being slower because of the partaking in the rest day fun.
I guess nobody is posting rest day comments today for fear their weakness movement/WOD will find its way onto the whiteboard?
Like it or not, the only way to improve on those weaknesses are to address them.
So, Sena gets 100 wall balls for time and I have a date with the rower.
Rest Day – YEAH!
Still sore from the deads and the shoulder WOD yesterday.
SvW – I like the disclaimer of times being slower because of the partaking in the rest day fun.
I guess nobody is posting rest day comments today for fear their weakness movement/WOD will find its way onto the whiteboard?
Like it or not, the only way to improve on those weaknesses are to address them.
So, Sena gets 100 wall balls for time and I have a date with the rower.
My growing list of make-up WODs:
The Last Ascent (the real one)
Rower/Double-Under WOD
Christine
Belching Grace
My growing list of make-up WODs:
The Last Ascent (the real one)
Rower/Double-Under WOD
Christine
Belching Grace
J9 are you keeping track for me? Not sure what i “owe” anymore, but i know there are a few…
squats were heavy and tomorrow i will have trouble sitting, and getting up…
J9 are you keeping track for me? Not sure what i “owe” anymore, but i know there are a few…
squats were heavy and tomorrow i will have trouble sitting, and getting up…
100 wallballs with a beach ball, maybe? Can I do 200 back squats or 150 thrusters instead? LOL
It’s not that wallballs are my weakness. I can do them just fine. My problem is once I fatigue, I start catching the ball with my face. And that, my friends, is numero uno on my “ewwww list”…
100 wallballs with a beach ball, maybe? Can I do 200 back squats or 150 thrusters instead? LOL
It’s not that wallballs are my weakness. I can do them just fine. My problem is once I fatigue, I start catching the ball with my face. And that, my friends, is numero uno on my “ewwww list”…
Strength Day: back squats 5/5/5/3/3
Steve-225/235/255/275/295
Pat-205/205/225/235/255
Craig-205/205/215/215/225
Strength Day: back squats 5/5/5/3/3
Steve-225/235/255/275/295
Pat-205/205/225/235/255
Craig-205/205/215/215/225
Just tracking to keep me honest – not enough days in the week sometimes to fit it all in, but rest day today was surely needed.
Wall ball in the face, push press scraping the chin/nose, bruises on the thighs or upperbody from cleans – it’s all part of the fun. Who hasn’t done it at least once? My favorite is still the falling on my ass doing the GI Janes.
Just tracking to keep me honest – not enough days in the week sometimes to fit it all in, but rest day today was surely needed.
Wall ball in the face, push press scraping the chin/nose, bruises on the thighs or upperbody from cleans – it’s all part of the fun. Who hasn’t done it at least once? My favorite is still the falling on my ass doing the GI Janes.
i’m not looking foward to the 5K row.
i’m not looking foward to the 5K row.
i’m sure how you do a back squat but 295 sounds heavy as hell, nice work Steve
i’m sure how you do a back squat but 295 sounds heavy as hell, nice work Steve
meant to say i’m not sure how to do a back squat
meant to say i’m not sure how to do a back squat