Get Started!
GET
STARTED

08.13.2009-Thursday-Rest Day Options

Leave a Comment / Uncategorized / By

Option 1: Rest Day

Option 2: Make-up Day

Option 3: Strength Day, hang squat clean 1, 1, 1, 1, 1, 1, 1

Option 4: Bonus WOD, "Karen" – 150 wall ball shots for time!

Option 5: Skills Practice

main siteWOD

DAY 85 of the burpee challenge

DAY 12 of the paleo challenge

0 thoughts on “08.13.2009-Thursday-Rest Day Options”

  1. J9

    BF-
    Just realized that even WATER after midnight is not allowed prior to surgery.
    A first attempt at 10 miles + no water + no food post-run + anesthesia = a bad situation.
    The perfect plan ruined!
    It just may be daily burpees (without water) for tomorrow AM.
    10 miler before the end of August.
    Go 6:30 CROWD!

  2. J9

    BF-
    Just realized that even WATER after midnight is not allowed prior to surgery.
    A first attempt at 10 miles + no water + no food post-run + anesthesia = a bad situation.
    The perfect plan ruined!
    It just may be daily burpees (without water) for tomorrow AM.
    10 miler before the end of August.
    Go 6:30 CROWD!

  3. J9

    BF-
    Just realized that even WATER after midnight is not allowed prior to surgery.
    A first attempt at 10 miles + no water + no food post-run + anesthesia = a bad situation.
    The perfect plan ruined!
    It just may be daily burpees (without water) for tomorrow AM.
    10 miler before the end of August.
    Go 6:30 CROWD!

  4. J9

    BF-
    Just realized that even WATER after midnight is not allowed prior to surgery.
    A first attempt at 10 miles + no water + no food post-run + anesthesia = a bad situation.
    The perfect plan ruined!
    It just may be daily burpees (without water) for tomorrow AM.
    10 miler before the end of August.
    Go 6:30 CROWD!

  13. svw

    should be good for your paleo challenge, those teeth are heavy, and since you dont have much else to spare, i think the end result of your challenge is now skewed!
    i know you’re tough, but i would recommend the pain killers if necessary afterwards!

  14. svw

    should be good for your paleo challenge, those teeth are heavy, and since you dont have much else to spare, i think the end result of your challenge is now skewed!
    i know you’re tough, but i would recommend the pain killers if necessary afterwards!

  15. svw

    should be good for your paleo challenge, those teeth are heavy, and since you dont have much else to spare, i think the end result of your challenge is now skewed!
    i know you’re tough, but i would recommend the pain killers if necessary afterwards!

  16. svw

    should be good for your paleo challenge, those teeth are heavy, and since you dont have much else to spare, i think the end result of your challenge is now skewed!
    i know you’re tough, but i would recommend the pain killers if necessary afterwards!

  17. deb

    PALEO Inside Out Eggrolls
    1 Head Cabbage (I used Savoy)
    1 Onion
    2 tbsp olive oil
    1 tsp oregano (or to taste)
    1/2 tsp rosemary (or to taste)
    2-3 tsp ginger (or to taste)
    2 tsp garlic (or to taste)
    Chop the cabbage and put all the ingredients in a pan covered over medium low heat; stir once in a while – it kind of steams, but if it starts getting dry before it’s tender just add more water.
    I ate this with shrimp. Pretty good even w/o the fried wrapper. I wished I’d thought of adding some shredded carrot. It would go with a lot of protein and even scrambled egg would be good with it.
    Come to think of it, I could stuff an omelette with this.
    Another variation would be to throw in some chopped apple with the cabbage.
    Main site trainers video – love the guy’s circular chest tattoo….

  18. deb

    PALEO Inside Out Eggrolls
    1 Head Cabbage (I used Savoy)
    1 Onion
    2 tbsp olive oil
    1 tsp oregano (or to taste)
    1/2 tsp rosemary (or to taste)
    2-3 tsp ginger (or to taste)
    2 tsp garlic (or to taste)
    Chop the cabbage and put all the ingredients in a pan covered over medium low heat; stir once in a while – it kind of steams, but if it starts getting dry before it’s tender just add more water.
    I ate this with shrimp. Pretty good even w/o the fried wrapper. I wished I’d thought of adding some shredded carrot. It would go with a lot of protein and even scrambled egg would be good with it.
    Come to think of it, I could stuff an omelette with this.
    Another variation would be to throw in some chopped apple with the cabbage.
    Main site trainers video – love the guy’s circular chest tattoo….

  19. deb

    PALEO Inside Out Eggrolls
    1 Head Cabbage (I used Savoy)
    1 Onion
    2 tbsp olive oil
    1 tsp oregano (or to taste)
    1/2 tsp rosemary (or to taste)
    2-3 tsp ginger (or to taste)
    2 tsp garlic (or to taste)
    Chop the cabbage and put all the ingredients in a pan covered over medium low heat; stir once in a while – it kind of steams, but if it starts getting dry before it’s tender just add more water.
    I ate this with shrimp. Pretty good even w/o the fried wrapper. I wished I’d thought of adding some shredded carrot. It would go with a lot of protein and even scrambled egg would be good with it.
    Come to think of it, I could stuff an omelette with this.
    Another variation would be to throw in some chopped apple with the cabbage.
    Main site trainers video – love the guy’s circular chest tattoo….

  20. deb

    PALEO Inside Out Eggrolls
    1 Head Cabbage (I used Savoy)
    1 Onion
    2 tbsp olive oil
    1 tsp oregano (or to taste)
    1/2 tsp rosemary (or to taste)
    2-3 tsp ginger (or to taste)
    2 tsp garlic (or to taste)
    Chop the cabbage and put all the ingredients in a pan covered over medium low heat; stir once in a while – it kind of steams, but if it starts getting dry before it’s tender just add more water.
    I ate this with shrimp. Pretty good even w/o the fried wrapper. I wished I’d thought of adding some shredded carrot. It would go with a lot of protein and even scrambled egg would be good with it.
    Come to think of it, I could stuff an omelette with this.
    Another variation would be to throw in some chopped apple with the cabbage.
    Main site trainers video – love the guy’s circular chest tattoo….

  37. BF

    Good Idea to pass…..I think I’ve heard someone you know talk about being smart and safe with workouts….certainly applies here, you have plenty of time to get your long runs in.

  38. BF

    Good Idea to pass…..I think I’ve heard someone you know talk about being smart and safe with workouts….certainly applies here, you have plenty of time to get your long runs in.

  39. BF

    Good Idea to pass…..I think I’ve heard someone you know talk about being smart and safe with workouts….certainly applies here, you have plenty of time to get your long runs in.

  40. BF

    Good Idea to pass…..I think I’ve heard someone you know talk about being smart and safe with workouts….certainly applies here, you have plenty of time to get your long runs in.

  41. J9

    A certain someone also mentioned that burpees can’t be done in advance – but I am caught up through Sunday. Special case -since I may be out of commission for a day or 2.
    And I can imagine SvW shaking his head on how I just make up my own creative rules as I go along.
    Enjoy the rest day, ShedHeads – yesterday was tough!

  42. J9

    A certain someone also mentioned that burpees can’t be done in advance – but I am caught up through Sunday. Special case -since I may be out of commission for a day or 2.
    And I can imagine SvW shaking his head on how I just make up my own creative rules as I go along.
    Enjoy the rest day, ShedHeads – yesterday was tough!

  43. J9

    A certain someone also mentioned that burpees can’t be done in advance – but I am caught up through Sunday. Special case -since I may be out of commission for a day or 2.
    And I can imagine SvW shaking his head on how I just make up my own creative rules as I go along.
    Enjoy the rest day, ShedHeads – yesterday was tough!

  44. J9

    A certain someone also mentioned that burpees can’t be done in advance – but I am caught up through Sunday. Special case -since I may be out of commission for a day or 2.
    And I can imagine SvW shaking his head on how I just make up my own creative rules as I go along.
    Enjoy the rest day, ShedHeads – yesterday was tough!

  45. svw

    I have no gripes with you doing burpees ahead of time… except at this point i’d ask the dentist to xray your whole head while he’s at it, cause i dont know anyone who want to do extra burpees right now!

  46. svw

    I have no gripes with you doing burpees ahead of time… except at this point i’d ask the dentist to xray your whole head while he’s at it, cause i dont know anyone who want to do extra burpees right now!

  47. svw

    I have no gripes with you doing burpees ahead of time… except at this point i’d ask the dentist to xray your whole head while he’s at it, cause i dont know anyone who want to do extra burpees right now!

  48. svw

    I have no gripes with you doing burpees ahead of time… except at this point i’d ask the dentist to xray your whole head while he’s at it, cause i dont know anyone who want to do extra burpees right now!

  49. Charlie

    12 comments before 11AM. Might be a record!
    150 deadlifts prior to leaving on a 7 hour drive…I’m going to be chewing on aspirin or ibuprofen all the way down.
    We’ll miss working out with all of you in the Shed while on vacation but we’ll check in and let you know what our vaca-wods are.

  50. Charlie

    12 comments before 11AM. Might be a record!
    150 deadlifts prior to leaving on a 7 hour drive…I’m going to be chewing on aspirin or ibuprofen all the way down.
    We’ll miss working out with all of you in the Shed while on vacation but we’ll check in and let you know what our vaca-wods are.

  51. Charlie

    12 comments before 11AM. Might be a record!
    150 deadlifts prior to leaving on a 7 hour drive…I’m going to be chewing on aspirin or ibuprofen all the way down.
    We’ll miss working out with all of you in the Shed while on vacation but we’ll check in and let you know what our vaca-wods are.

  52. Charlie

    12 comments before 11AM. Might be a record!
    150 deadlifts prior to leaving on a 7 hour drive…I’m going to be chewing on aspirin or ibuprofen all the way down.
    We’ll miss working out with all of you in the Shed while on vacation but we’ll check in and let you know what our vaca-wods are.

  77. J9

    Thanks ShedHeads!
    I think I would take some of the agony of yesterday’s WOD over the pain that comes and goes.
    Hope to back in the game in a few days (hopefully without missing too many fun WODs).

  78. J9

    Thanks ShedHeads!
    I think I would take some of the agony of yesterday’s WOD over the pain that comes and goes.
    Hope to back in the game in a few days (hopefully without missing too many fun WODs).

  79. J9

    Thanks ShedHeads!
    I think I would take some of the agony of yesterday’s WOD over the pain that comes and goes.
    Hope to back in the game in a few days (hopefully without missing too many fun WODs).

  80. J9

    Thanks ShedHeads!
    I think I would take some of the agony of yesterday’s WOD over the pain that comes and goes.
    Hope to back in the game in a few days (hopefully without missing too many fun WODs).

  81. J9

    For the vacationing ShedHeads going to VA Beach, I highly suggest the following as an option for your training away from the Shed. Just allow extra days (if need be) for bruise recovery from the sit-ups we did earlier this week.
    BURPING IVAN the TERRIBLE:
    90 seconds of burpees
    50 lunges, push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    Don’t forget to record your total burpees for each interval, as well as your overall time.
    Enjoy!

  82. J9

    For the vacationing ShedHeads going to VA Beach, I highly suggest the following as an option for your training away from the Shed. Just allow extra days (if need be) for bruise recovery from the sit-ups we did earlier this week.
    BURPING IVAN the TERRIBLE:
    90 seconds of burpees
    50 lunges, push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    Don’t forget to record your total burpees for each interval, as well as your overall time.
    Enjoy!

  83. J9

    For the vacationing ShedHeads going to VA Beach, I highly suggest the following as an option for your training away from the Shed. Just allow extra days (if need be) for bruise recovery from the sit-ups we did earlier this week.
    BURPING IVAN the TERRIBLE:
    90 seconds of burpees
    50 lunges, push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    Don’t forget to record your total burpees for each interval, as well as your overall time.
    Enjoy!

  84. J9

    For the vacationing ShedHeads going to VA Beach, I highly suggest the following as an option for your training away from the Shed. Just allow extra days (if need be) for bruise recovery from the sit-ups we did earlier this week.
    BURPING IVAN the TERRIBLE:
    90 seconds of burpees
    50 lunges, push-ups, sit-ups
    90 seconds of burpees
    40 lunges, push-ups, sit-ups
    90 seconds of burpees
    30 lunges, push-ups, sit-ups
    90 seconds of burpees
    20 lunges, push-ups, sit-ups
    90 seconds of burpees
    10 lunges, push-ups, sit-ups
    Don’t forget to record your total burpees for each interval, as well as your overall time.
    Enjoy!

  93. Pat

    Thursday Attendance:
    SvW, did Day 2 and hang cleans
    Matt, did Day 3 and hurt his back
    Amber, did Day 3 and posted the overall fastest time
    McCoy, did 5 rounds of 15 wall ball/15 double unders
    Danni, did Day 1 semi-against her will!
    Lisa, practiced the kip

  94. Pat

    Thursday Attendance:
    SvW, did Day 2 and hang cleans
    Matt, did Day 3 and hurt his back
    Amber, did Day 3 and posted the overall fastest time
    McCoy, did 5 rounds of 15 wall ball/15 double unders
    Danni, did Day 1 semi-against her will!
    Lisa, practiced the kip

  95. Pat

    Thursday Attendance:
    SvW, did Day 2 and hang cleans
    Matt, did Day 3 and hurt his back
    Amber, did Day 3 and posted the overall fastest time
    McCoy, did 5 rounds of 15 wall ball/15 double unders
    Danni, did Day 1 semi-against her will!
    Lisa, practiced the kip

  96. Pat

    Thursday Attendance:
    SvW, did Day 2 and hang cleans
    Matt, did Day 3 and hurt his back
    Amber, did Day 3 and posted the overall fastest time
    McCoy, did 5 rounds of 15 wall ball/15 double unders
    Danni, did Day 1 semi-against her will!
    Lisa, practiced the kip

Leave a Comment

VISIT US

3 Gold Mine Rd.
Flanders, New Jersey 07836

CALL US

GIVE US A CALL
973-552-2510

Facebook Instagram

QUICK LINKS

POWERED BY

WE PARTNER WITH

Rated ★★★★★ based on 200+ customer reviews!

GET STARTED

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being

Click here to start your free 10 day trail
SIGN-UP

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

FIND US AT:

3 Gold Mine Rd.
Flanders, New Jersey 07836

973-552-2510

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.