Athlete's Choice
Complete as many rounds as possible in 15:00 of:
15 ring dips
15 sumo deadlift high pulls – 75# (55#)
15 push press – 75# (55#)
"Nate"
complete as many rounds as possible in 20:00 of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings – 32kg
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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
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
Six Keys to Being Excellent at Anything:
(by the Havard Business Review)
If you want to be really good at something, it’s going to involve relentlessly pushing past your comfort zone, along with frustration, struggle, setbacks and failures. That’s true as long as you want to continue to improve, or even maintain a high level of excellence. The reward is that being really good at something you’ve earned through your own hard work can be immensely satisfying.
Here, then, are the six keys to achieving excellence:
1.Pursue what you love. Passion is an incredible motivator. It fuels focus, resilience, and perseverance.
2.Do the hardest work first. We all move instinctively toward pleasure and away from pain. Most great performers, Ericsson and others have found, delay gratification and take on the difficult work of practice in the mornings, before they do anything else. That’s when most of us have the most energy and the fewest distractions.
3.Practice intensely, without interruption for short periods of no longer than 90 minutes and then take a break. Ninety minutes appears to be the maximum amount of time that we can bring the highest level of focus to any given activity. The evidence is equally strong that great performers practice no more than 4 ½ hours a day.
4.Seek expert feedback, in intermittent doses. The simpler and more precise the feedback, the more equipped you are to make adjustments. Too much feedback, too continuously, however, can create cognitive overload, increase anxiety, and interfere with learning.
5.Take regular renewal breaks. Relaxing after intense effort not only provides an opportunity to rejuvenate, but also to metabolize and embed learning. It’s also during rest that the right hemisphere becomes more dominant, which can lead to creative breakthroughs.
6.Ritualize practice. Will and discipline are wildly overrated. As the researcher Roy Baumeister has found, none of us have very much of it. The best way to insure you’ll take on difficult tasks is to ritualize them — build specific, inviolable times at which you do them, so that over time you do them without having to squander energy thinking about them.
Rock on ShedHeads!
Six Keys to Being Excellent at Anything:
(by the Havard Business Review)
If you want to be really good at something, it’s going to involve relentlessly pushing past your comfort zone, along with frustration, struggle, setbacks and failures. That’s true as long as you want to continue to improve, or even maintain a high level of excellence. The reward is that being really good at something you’ve earned through your own hard work can be immensely satisfying.
Here, then, are the six keys to achieving excellence:
1.Pursue what you love. Passion is an incredible motivator. It fuels focus, resilience, and perseverance.
2.Do the hardest work first. We all move instinctively toward pleasure and away from pain. Most great performers, Ericsson and others have found, delay gratification and take on the difficult work of practice in the mornings, before they do anything else. That’s when most of us have the most energy and the fewest distractions.
3.Practice intensely, without interruption for short periods of no longer than 90 minutes and then take a break. Ninety minutes appears to be the maximum amount of time that we can bring the highest level of focus to any given activity. The evidence is equally strong that great performers practice no more than 4 ½ hours a day.
4.Seek expert feedback, in intermittent doses. The simpler and more precise the feedback, the more equipped you are to make adjustments. Too much feedback, too continuously, however, can create cognitive overload, increase anxiety, and interfere with learning.
5.Take regular renewal breaks. Relaxing after intense effort not only provides an opportunity to rejuvenate, but also to metabolize and embed learning. It’s also during rest that the right hemisphere becomes more dominant, which can lead to creative breakthroughs.
6.Ritualize practice. Will and discipline are wildly overrated. As the researcher Roy Baumeister has found, none of us have very much of it. The best way to insure you’ll take on difficult tasks is to ritualize them — build specific, inviolable times at which you do them, so that over time you do them without having to squander energy thinking about them.
Rock on ShedHeads!
Six Keys to Being Excellent at Anything:
(by the Havard Business Review)
If you want to be really good at something, it’s going to involve relentlessly pushing past your comfort zone, along with frustration, struggle, setbacks and failures. That’s true as long as you want to continue to improve, or even maintain a high level of excellence. The reward is that being really good at something you’ve earned through your own hard work can be immensely satisfying.
Here, then, are the six keys to achieving excellence:
1.Pursue what you love. Passion is an incredible motivator. It fuels focus, resilience, and perseverance.
2.Do the hardest work first. We all move instinctively toward pleasure and away from pain. Most great performers, Ericsson and others have found, delay gratification and take on the difficult work of practice in the mornings, before they do anything else. That’s when most of us have the most energy and the fewest distractions.
3.Practice intensely, without interruption for short periods of no longer than 90 minutes and then take a break. Ninety minutes appears to be the maximum amount of time that we can bring the highest level of focus to any given activity. The evidence is equally strong that great performers practice no more than 4 ½ hours a day.
4.Seek expert feedback, in intermittent doses. The simpler and more precise the feedback, the more equipped you are to make adjustments. Too much feedback, too continuously, however, can create cognitive overload, increase anxiety, and interfere with learning.
5.Take regular renewal breaks. Relaxing after intense effort not only provides an opportunity to rejuvenate, but also to metabolize and embed learning. It’s also during rest that the right hemisphere becomes more dominant, which can lead to creative breakthroughs.
6.Ritualize practice. Will and discipline are wildly overrated. As the researcher Roy Baumeister has found, none of us have very much of it. The best way to insure you’ll take on difficult tasks is to ritualize them — build specific, inviolable times at which you do them, so that over time you do them without having to squander energy thinking about them.
Rock on ShedHeads!
Six Keys to Being Excellent at Anything:
(by the Havard Business Review)
If you want to be really good at something, it’s going to involve relentlessly pushing past your comfort zone, along with frustration, struggle, setbacks and failures. That’s true as long as you want to continue to improve, or even maintain a high level of excellence. The reward is that being really good at something you’ve earned through your own hard work can be immensely satisfying.
Here, then, are the six keys to achieving excellence:
1.Pursue what you love. Passion is an incredible motivator. It fuels focus, resilience, and perseverance.
2.Do the hardest work first. We all move instinctively toward pleasure and away from pain. Most great performers, Ericsson and others have found, delay gratification and take on the difficult work of practice in the mornings, before they do anything else. That’s when most of us have the most energy and the fewest distractions.
3.Practice intensely, without interruption for short periods of no longer than 90 minutes and then take a break. Ninety minutes appears to be the maximum amount of time that we can bring the highest level of focus to any given activity. The evidence is equally strong that great performers practice no more than 4 ½ hours a day.
4.Seek expert feedback, in intermittent doses. The simpler and more precise the feedback, the more equipped you are to make adjustments. Too much feedback, too continuously, however, can create cognitive overload, increase anxiety, and interfere with learning.
5.Take regular renewal breaks. Relaxing after intense effort not only provides an opportunity to rejuvenate, but also to metabolize and embed learning. It’s also during rest that the right hemisphere becomes more dominant, which can lead to creative breakthroughs.
6.Ritualize practice. Will and discipline are wildly overrated. As the researcher Roy Baumeister has found, none of us have very much of it. The best way to insure you’ll take on difficult tasks is to ritualize them — build specific, inviolable times at which you do them, so that over time you do them without having to squander energy thinking about them.
Rock on ShedHeads!
Six Keys to Being Excellent at Anything:
(by the Havard Business Review)
If you want to be really good at something, it’s going to involve relentlessly pushing past your comfort zone, along with frustration, struggle, setbacks and failures. That’s true as long as you want to continue to improve, or even maintain a high level of excellence. The reward is that being really good at something you’ve earned through your own hard work can be immensely satisfying.
Here, then, are the six keys to achieving excellence:
1.Pursue what you love. Passion is an incredible motivator. It fuels focus, resilience, and perseverance.
2.Do the hardest work first. We all move instinctively toward pleasure and away from pain. Most great performers, Ericsson and others have found, delay gratification and take on the difficult work of practice in the mornings, before they do anything else. That’s when most of us have the most energy and the fewest distractions.
3.Practice intensely, without interruption for short periods of no longer than 90 minutes and then take a break. Ninety minutes appears to be the maximum amount of time that we can bring the highest level of focus to any given activity. The evidence is equally strong that great performers practice no more than 4 ½ hours a day.
4.Seek expert feedback, in intermittent doses. The simpler and more precise the feedback, the more equipped you are to make adjustments. Too much feedback, too continuously, however, can create cognitive overload, increase anxiety, and interfere with learning.
5.Take regular renewal breaks. Relaxing after intense effort not only provides an opportunity to rejuvenate, but also to metabolize and embed learning. It’s also during rest that the right hemisphere becomes more dominant, which can lead to creative breakthroughs.
6.Ritualize practice. Will and discipline are wildly overrated. As the researcher Roy Baumeister has found, none of us have very much of it. The best way to insure you’ll take on difficult tasks is to ritualize them — build specific, inviolable times at which you do them, so that over time you do them without having to squander energy thinking about them.
Rock on ShedHeads!
Six Keys to Being Excellent at Anything:
(by the Havard Business Review)
If you want to be really good at something, it’s going to involve relentlessly pushing past your comfort zone, along with frustration, struggle, setbacks and failures. That’s true as long as you want to continue to improve, or even maintain a high level of excellence. The reward is that being really good at something you’ve earned through your own hard work can be immensely satisfying.
Here, then, are the six keys to achieving excellence:
1.Pursue what you love. Passion is an incredible motivator. It fuels focus, resilience, and perseverance.
2.Do the hardest work first. We all move instinctively toward pleasure and away from pain. Most great performers, Ericsson and others have found, delay gratification and take on the difficult work of practice in the mornings, before they do anything else. That’s when most of us have the most energy and the fewest distractions.
3.Practice intensely, without interruption for short periods of no longer than 90 minutes and then take a break. Ninety minutes appears to be the maximum amount of time that we can bring the highest level of focus to any given activity. The evidence is equally strong that great performers practice no more than 4 ½ hours a day.
4.Seek expert feedback, in intermittent doses. The simpler and more precise the feedback, the more equipped you are to make adjustments. Too much feedback, too continuously, however, can create cognitive overload, increase anxiety, and interfere with learning.
5.Take regular renewal breaks. Relaxing after intense effort not only provides an opportunity to rejuvenate, but also to metabolize and embed learning. It’s also during rest that the right hemisphere becomes more dominant, which can lead to creative breakthroughs.
6.Ritualize practice. Will and discipline are wildly overrated. As the researcher Roy Baumeister has found, none of us have very much of it. The best way to insure you’ll take on difficult tasks is to ritualize them — build specific, inviolable times at which you do them, so that over time you do them without having to squander energy thinking about them.
Rock on ShedHeads!
Six Keys to Being Excellent at Anything:
(by the Havard Business Review)
If you want to be really good at something, it’s going to involve relentlessly pushing past your comfort zone, along with frustration, struggle, setbacks and failures. That’s true as long as you want to continue to improve, or even maintain a high level of excellence. The reward is that being really good at something you’ve earned through your own hard work can be immensely satisfying.
Here, then, are the six keys to achieving excellence:
1.Pursue what you love. Passion is an incredible motivator. It fuels focus, resilience, and perseverance.
2.Do the hardest work first. We all move instinctively toward pleasure and away from pain. Most great performers, Ericsson and others have found, delay gratification and take on the difficult work of practice in the mornings, before they do anything else. That’s when most of us have the most energy and the fewest distractions.
3.Practice intensely, without interruption for short periods of no longer than 90 minutes and then take a break. Ninety minutes appears to be the maximum amount of time that we can bring the highest level of focus to any given activity. The evidence is equally strong that great performers practice no more than 4 ½ hours a day.
4.Seek expert feedback, in intermittent doses. The simpler and more precise the feedback, the more equipped you are to make adjustments. Too much feedback, too continuously, however, can create cognitive overload, increase anxiety, and interfere with learning.
5.Take regular renewal breaks. Relaxing after intense effort not only provides an opportunity to rejuvenate, but also to metabolize and embed learning. It’s also during rest that the right hemisphere becomes more dominant, which can lead to creative breakthroughs.
6.Ritualize practice. Will and discipline are wildly overrated. As the researcher Roy Baumeister has found, none of us have very much of it. The best way to insure you’ll take on difficult tasks is to ritualize them — build specific, inviolable times at which you do them, so that over time you do them without having to squander energy thinking about them.
Rock on ShedHeads!
modified:
Kat-4.7
as rx’d:
JoeB-6.9
Kevin-7.04
Lou-3.9
AVALANCHE:
run 1 mile
row 2K
run 1/2 mile
row 1K
run 1/4 mile
row 500m
Maria-30:08
Brendan-26:22
modified:
Kat-4.7
as rx’d:
JoeB-6.9
Kevin-7.04
Lou-3.9
AVALANCHE:
run 1 mile
row 2K
run 1/2 mile
row 1K
run 1/4 mile
row 500m
Maria-30:08
Brendan-26:22
modified:
Kat-4.7
as rx’d:
JoeB-6.9
Kevin-7.04
Lou-3.9
AVALANCHE:
run 1 mile
row 2K
run 1/2 mile
row 1K
run 1/4 mile
row 500m
Maria-30:08
Brendan-26:22
modified:
Kat-4.7
as rx’d:
JoeB-6.9
Kevin-7.04
Lou-3.9
AVALANCHE:
run 1 mile
row 2K
run 1/2 mile
row 1K
run 1/4 mile
row 500m
Maria-30:08
Brendan-26:22
modified:
Kat-4.7
as rx’d:
JoeB-6.9
Kevin-7.04
Lou-3.9
AVALANCHE:
run 1 mile
row 2K
run 1/2 mile
row 1K
run 1/4 mile
row 500m
Maria-30:08
Brendan-26:22
modified:
Kat-4.7
as rx’d:
JoeB-6.9
Kevin-7.04
Lou-3.9
AVALANCHE:
run 1 mile
row 2K
run 1/2 mile
row 1K
run 1/4 mile
row 500m
Maria-30:08
Brendan-26:22
modified:
Kat-4.7
as rx’d:
JoeB-6.9
Kevin-7.04
Lou-3.9
AVALANCHE:
run 1 mile
row 2K
run 1/2 mile
row 1K
run 1/4 mile
row 500m
Maria-30:08
Brendan-26:22
yeah Kat is baaaack!
Thanks for partaking in the AVALANCHE evilness!
yeah Kat is baaaack!
Thanks for partaking in the AVALANCHE evilness!
yeah Kat is baaaack!
Thanks for partaking in the AVALANCHE evilness!
yeah Kat is baaaack!
Thanks for partaking in the AVALANCHE evilness!
yeah Kat is baaaack!
Thanks for partaking in the AVALANCHE evilness!
yeah Kat is baaaack!
Thanks for partaking in the AVALANCHE evilness!
yeah Kat is baaaack!
Thanks for partaking in the AVALANCHE evilness!
NATE:
Stats from the other day:
Kevin-13.85
Pat-11.2
JoeB-14.1
Brendan-11.1
Maria-9
NATE:
Stats from the other day:
Kevin-13.85
Pat-11.2
JoeB-14.1
Brendan-11.1
Maria-9
NATE:
Stats from the other day:
Kevin-13.85
Pat-11.2
JoeB-14.1
Brendan-11.1
Maria-9
NATE:
Stats from the other day:
Kevin-13.85
Pat-11.2
JoeB-14.1
Brendan-11.1
Maria-9
NATE:
Stats from the other day:
Kevin-13.85
Pat-11.2
JoeB-14.1
Brendan-11.1
Maria-9
NATE:
Stats from the other day:
Kevin-13.85
Pat-11.2
JoeB-14.1
Brendan-11.1
Maria-9
NATE:
Stats from the other day:
Kevin-13.85
Pat-11.2
JoeB-14.1
Brendan-11.1
Maria-9
What a great day and it’s only 11:45am. I am finally leaving my Summer Slacker status behind and slowly but surely making my way back.
The day started with a dreaded 3 mile run up Weldon Rd. and just as I was about to give up and start walking – who is standing at the Produce stand?…..Pat’s Dad – Mr. Neil – I couldn’t stop running then for sure (I had on my RedShed shirt). And wouldn’t you know it, I felt amazing afterward – so glad I didn’t walk that.
To make the day even better, I left the run and head to the Shed. Not only was J9 & Brendan (excellent motivating energy) there but I got to see Maria! Had a rough WOD but left feeling stronger and happier than I have in a while.
Makes me wonder why I ever stopped.
Thank you so much for giving me a place to feel comfortable while being so uncomfortable. You all are the best. 🙂
What a great day and it’s only 11:45am. I am finally leaving my Summer Slacker status behind and slowly but surely making my way back.
The day started with a dreaded 3 mile run up Weldon Rd. and just as I was about to give up and start walking – who is standing at the Produce stand?…..Pat’s Dad – Mr. Neil – I couldn’t stop running then for sure (I had on my RedShed shirt). And wouldn’t you know it, I felt amazing afterward – so glad I didn’t walk that.
To make the day even better, I left the run and head to the Shed. Not only was J9 & Brendan (excellent motivating energy) there but I got to see Maria! Had a rough WOD but left feeling stronger and happier than I have in a while.
Makes me wonder why I ever stopped.
Thank you so much for giving me a place to feel comfortable while being so uncomfortable. You all are the best. 🙂
What a great day and it’s only 11:45am. I am finally leaving my Summer Slacker status behind and slowly but surely making my way back.
The day started with a dreaded 3 mile run up Weldon Rd. and just as I was about to give up and start walking – who is standing at the Produce stand?…..Pat’s Dad – Mr. Neil – I couldn’t stop running then for sure (I had on my RedShed shirt). And wouldn’t you know it, I felt amazing afterward – so glad I didn’t walk that.
To make the day even better, I left the run and head to the Shed. Not only was J9 & Brendan (excellent motivating energy) there but I got to see Maria! Had a rough WOD but left feeling stronger and happier than I have in a while.
Makes me wonder why I ever stopped.
Thank you so much for giving me a place to feel comfortable while being so uncomfortable. You all are the best. 🙂
What a great day and it’s only 11:45am. I am finally leaving my Summer Slacker status behind and slowly but surely making my way back.
The day started with a dreaded 3 mile run up Weldon Rd. and just as I was about to give up and start walking – who is standing at the Produce stand?…..Pat’s Dad – Mr. Neil – I couldn’t stop running then for sure (I had on my RedShed shirt). And wouldn’t you know it, I felt amazing afterward – so glad I didn’t walk that.
To make the day even better, I left the run and head to the Shed. Not only was J9 & Brendan (excellent motivating energy) there but I got to see Maria! Had a rough WOD but left feeling stronger and happier than I have in a while.
Makes me wonder why I ever stopped.
Thank you so much for giving me a place to feel comfortable while being so uncomfortable. You all are the best. 🙂
What a great day and it’s only 11:45am. I am finally leaving my Summer Slacker status behind and slowly but surely making my way back.
The day started with a dreaded 3 mile run up Weldon Rd. and just as I was about to give up and start walking – who is standing at the Produce stand?…..Pat’s Dad – Mr. Neil – I couldn’t stop running then for sure (I had on my RedShed shirt). And wouldn’t you know it, I felt amazing afterward – so glad I didn’t walk that.
To make the day even better, I left the run and head to the Shed. Not only was J9 & Brendan (excellent motivating energy) there but I got to see Maria! Had a rough WOD but left feeling stronger and happier than I have in a while.
Makes me wonder why I ever stopped.
Thank you so much for giving me a place to feel comfortable while being so uncomfortable. You all are the best. 🙂
What a great day and it’s only 11:45am. I am finally leaving my Summer Slacker status behind and slowly but surely making my way back.
The day started with a dreaded 3 mile run up Weldon Rd. and just as I was about to give up and start walking – who is standing at the Produce stand?…..Pat’s Dad – Mr. Neil – I couldn’t stop running then for sure (I had on my RedShed shirt). And wouldn’t you know it, I felt amazing afterward – so glad I didn’t walk that.
To make the day even better, I left the run and head to the Shed. Not only was J9 & Brendan (excellent motivating energy) there but I got to see Maria! Had a rough WOD but left feeling stronger and happier than I have in a while.
Makes me wonder why I ever stopped.
Thank you so much for giving me a place to feel comfortable while being so uncomfortable. You all are the best. 🙂
What a great day and it’s only 11:45am. I am finally leaving my Summer Slacker status behind and slowly but surely making my way back.
The day started with a dreaded 3 mile run up Weldon Rd. and just as I was about to give up and start walking – who is standing at the Produce stand?…..Pat’s Dad – Mr. Neil – I couldn’t stop running then for sure (I had on my RedShed shirt). And wouldn’t you know it, I felt amazing afterward – so glad I didn’t walk that.
To make the day even better, I left the run and head to the Shed. Not only was J9 & Brendan (excellent motivating energy) there but I got to see Maria! Had a rough WOD but left feeling stronger and happier than I have in a while.
Makes me wonder why I ever stopped.
Thank you so much for giving me a place to feel comfortable while being so uncomfortable. You all are the best. 🙂
Wow. Avalanche looks rough.
Wow. Avalanche looks rough.
Wow. Avalanche looks rough.
Wow. Avalanche looks rough.
Wow. Avalanche looks rough.
Wow. Avalanche looks rough.
Wow. Avalanche looks rough.
We are ALWAYS watching!
We are ALWAYS watching!
We are ALWAYS watching!
We are ALWAYS watching!
We are ALWAYS watching!
We are ALWAYS watching!
We are ALWAYS watching!