RedShed Rest Day
Topic: Holiday Party WOD
We are going to put the Holiday WOD up for grabs. If you think you can string together a killer WOD, let us know. We will review every suggestion, and put together a nice WOD to celebrate the Holidays and New Year.
Post all suggestions to comments!
Enjoy your rest day!
Below are some snapshots from my visit to CF Richardson in Dallas. Their box is actually pretty similar to the Shed (storefront, long floorspace).
Mind F**ks by Cynergy CrossFit:
Every single one of us, can get better at what we do… running fast, lifting heavy… Going hard or going home. It is no longer enough to “Embrace the Suck”; we must now also “Embrace what you Suck At”.
Whatever is holding you back, beat the crap out of it for the one hour a day that you’re in the gym with us. Eventually, the whooping you give will carry over into every aspect of your life.
http://cynergytraining.com/cynergycrossfit/2009/09/30/mind-fks/
Mind F**ks by Cynergy CrossFit:
Every single one of us, can get better at what we do… running fast, lifting heavy… Going hard or going home. It is no longer enough to “Embrace the Suck”; we must now also “Embrace what you Suck At”.
Whatever is holding you back, beat the crap out of it for the one hour a day that you’re in the gym with us. Eventually, the whooping you give will carry over into every aspect of your life.
http://cynergytraining.com/cynergycrossfit/2009/09/30/mind-fks/
Mind F**ks by Cynergy CrossFit:
Every single one of us, can get better at what we do… running fast, lifting heavy… Going hard or going home. It is no longer enough to “Embrace the Suck”; we must now also “Embrace what you Suck At”.
Whatever is holding you back, beat the crap out of it for the one hour a day that you’re in the gym with us. Eventually, the whooping you give will carry over into every aspect of your life.
http://cynergytraining.com/cynergycrossfit/2009/09/30/mind-fks/
Mind F**ks by Cynergy CrossFit:
Every single one of us, can get better at what we do… running fast, lifting heavy… Going hard or going home. It is no longer enough to “Embrace the Suck”; we must now also “Embrace what you Suck At”.
Whatever is holding you back, beat the crap out of it for the one hour a day that you’re in the gym with us. Eventually, the whooping you give will carry over into every aspect of your life.
http://cynergytraining.com/cynergycrossfit/2009/09/30/mind-fks/
Mind F**ks by Cynergy CrossFit:
Every single one of us, can get better at what we do… running fast, lifting heavy… Going hard or going home. It is no longer enough to “Embrace the Suck”; we must now also “Embrace what you Suck At”.
Whatever is holding you back, beat the crap out of it for the one hour a day that you’re in the gym with us. Eventually, the whooping you give will carry over into every aspect of your life.
http://cynergytraining.com/cynergycrossfit/2009/09/30/mind-fks/
Am I allowed to string together a killer WOD?
SvW and Sena+Feran-
How are things going at home with the new baby?
ShedHeads-
Do you miss the Shed yet?
Am I allowed to string together a killer WOD?
SvW and Sena+Feran-
How are things going at home with the new baby?
ShedHeads-
Do you miss the Shed yet?
Am I allowed to string together a killer WOD?
SvW and Sena+Feran-
How are things going at home with the new baby?
ShedHeads-
Do you miss the Shed yet?
Am I allowed to string together a killer WOD?
SvW and Sena+Feran-
How are things going at home with the new baby?
ShedHeads-
Do you miss the Shed yet?
Am I allowed to string together a killer WOD?
SvW and Sena+Feran-
How are things going at home with the new baby?
ShedHeads-
Do you miss the Shed yet?
I have been spending a good deal of time in the gym at work trying to get those double unders down…progress is slow.
I will be back at it today.
I have been spending a good deal of time in the gym at work trying to get those double unders down…progress is slow.
I will be back at it today.
I have been spending a good deal of time in the gym at work trying to get those double unders down…progress is slow.
I will be back at it today.
I have been spending a good deal of time in the gym at work trying to get those double unders down…progress is slow.
I will be back at it today.
I have been spending a good deal of time in the gym at work trying to get those double unders down…progress is slow.
I will be back at it today.
First crack at a holiday wod:
Kettlebell farmer’s carry 100 yards w/ the big bells.
5 rounds Tabata style of:
Deadlifts @ 225 / 155
Situps
Pushpress @ 115 / 65
Box jumps
Back Extensions
Pullups
Kettlebell farmer’s carry 100 yards w/ the big bells.
First crack at a holiday wod:
Kettlebell farmer’s carry 100 yards w/ the big bells.
5 rounds Tabata style of:
Deadlifts @ 225 / 155
Situps
Pushpress @ 115 / 65
Box jumps
Back Extensions
Pullups
Kettlebell farmer’s carry 100 yards w/ the big bells.
First crack at a holiday wod:
Kettlebell farmer’s carry 100 yards w/ the big bells.
5 rounds Tabata style of:
Deadlifts @ 225 / 155
Situps
Pushpress @ 115 / 65
Box jumps
Back Extensions
Pullups
Kettlebell farmer’s carry 100 yards w/ the big bells.
First crack at a holiday wod:
Kettlebell farmer’s carry 100 yards w/ the big bells.
5 rounds Tabata style of:
Deadlifts @ 225 / 155
Situps
Pushpress @ 115 / 65
Box jumps
Back Extensions
Pullups
Kettlebell farmer’s carry 100 yards w/ the big bells.
First crack at a holiday wod:
Kettlebell farmer’s carry 100 yards w/ the big bells.
5 rounds Tabata style of:
Deadlifts @ 225 / 155
Situps
Pushpress @ 115 / 65
Box jumps
Back Extensions
Pullups
Kettlebell farmer’s carry 100 yards w/ the big bells.
HOLIDAY WOD
AMRAP 20 mins.
12 H – HANG CLEAN 135# (85#)
12 O – OVERHEAD SQUATS 95# (65#)
150 ft L – LUNGES (WALKING)
12 I – INVERTED BURPEES
12 D – DOUBLE UNDERS
12 A – AIR SQUATS
12 Y – Y????
HOLIDAY WOD
AMRAP 20 mins.
12 H – HANG CLEAN 135# (85#)
12 O – OVERHEAD SQUATS 95# (65#)
150 ft L – LUNGES (WALKING)
12 I – INVERTED BURPEES
12 D – DOUBLE UNDERS
12 A – AIR SQUATS
12 Y – Y????
HOLIDAY WOD
AMRAP 20 mins.
12 H – HANG CLEAN 135# (85#)
12 O – OVERHEAD SQUATS 95# (65#)
150 ft L – LUNGES (WALKING)
12 I – INVERTED BURPEES
12 D – DOUBLE UNDERS
12 A – AIR SQUATS
12 Y – Y????
HOLIDAY WOD
AMRAP 20 mins.
12 H – HANG CLEAN 135# (85#)
12 O – OVERHEAD SQUATS 95# (65#)
150 ft L – LUNGES (WALKING)
12 I – INVERTED BURPEES
12 D – DOUBLE UNDERS
12 A – AIR SQUATS
12 Y – Y????
HOLIDAY WOD
AMRAP 20 mins.
12 H – HANG CLEAN 135# (85#)
12 O – OVERHEAD SQUATS 95# (65#)
150 ft L – LUNGES (WALKING)
12 I – INVERTED BURPEES
12 D – DOUBLE UNDERS
12 A – AIR SQUATS
12 Y – Y????
Lisa, how about “Yippee, I’m done!” for Y?
Lisa, how about “Yippee, I’m done!” for Y?
Lisa, how about “Yippee, I’m done!” for Y?
Lisa, how about “Yippee, I’m done!” for Y?
Lisa, how about “Yippee, I’m done!” for Y?
some good stuff!
I like the 12 (12 days of Christmas, right?)
Maybe we can come up with a 12 movement chipper?
some good stuff!
I like the 12 (12 days of Christmas, right?)
Maybe we can come up with a 12 movement chipper?
some good stuff!
I like the 12 (12 days of Christmas, right?)
Maybe we can come up with a 12 movement chipper?
some good stuff!
I like the 12 (12 days of Christmas, right?)
Maybe we can come up with a 12 movement chipper?
some good stuff!
I like the 12 (12 days of Christmas, right?)
Maybe we can come up with a 12 movement chipper?
that dude from cynergy is spot on my friends. he speaks the truth! the games I play with my mind often dictate my performance, good or bad. the hardest part of CrossFit for me, is winning the battle against my mind. when I win, great things happen, like 40 pull-ups in a row… when I lose, bad things happen…like a continuous battle with the 5K.
there is still so much to learn, everyday. I was watching a silly movie with my girls and came across a great saying, “yesterday is history, tomorrow is a mystery and today is a gift… that is why we call it the present.”
good stuff from kung fu panda!
hope you all are getting some good rest, and gearing up for this weekends WODs.
that dude from cynergy is spot on my friends. he speaks the truth! the games I play with my mind often dictate my performance, good or bad. the hardest part of CrossFit for me, is winning the battle against my mind. when I win, great things happen, like 40 pull-ups in a row… when I lose, bad things happen…like a continuous battle with the 5K.
there is still so much to learn, everyday. I was watching a silly movie with my girls and came across a great saying, “yesterday is history, tomorrow is a mystery and today is a gift… that is why we call it the present.”
good stuff from kung fu panda!
hope you all are getting some good rest, and gearing up for this weekends WODs.
that dude from cynergy is spot on my friends. he speaks the truth! the games I play with my mind often dictate my performance, good or bad. the hardest part of CrossFit for me, is winning the battle against my mind. when I win, great things happen, like 40 pull-ups in a row… when I lose, bad things happen…like a continuous battle with the 5K.
there is still so much to learn, everyday. I was watching a silly movie with my girls and came across a great saying, “yesterday is history, tomorrow is a mystery and today is a gift… that is why we call it the present.”
good stuff from kung fu panda!
hope you all are getting some good rest, and gearing up for this weekends WODs.
that dude from cynergy is spot on my friends. he speaks the truth! the games I play with my mind often dictate my performance, good or bad. the hardest part of CrossFit for me, is winning the battle against my mind. when I win, great things happen, like 40 pull-ups in a row… when I lose, bad things happen…like a continuous battle with the 5K.
there is still so much to learn, everyday. I was watching a silly movie with my girls and came across a great saying, “yesterday is history, tomorrow is a mystery and today is a gift… that is why we call it the present.”
good stuff from kung fu panda!
hope you all are getting some good rest, and gearing up for this weekends WODs.
that dude from cynergy is spot on my friends. he speaks the truth! the games I play with my mind often dictate my performance, good or bad. the hardest part of CrossFit for me, is winning the battle against my mind. when I win, great things happen, like 40 pull-ups in a row… when I lose, bad things happen…like a continuous battle with the 5K.
there is still so much to learn, everyday. I was watching a silly movie with my girls and came across a great saying, “yesterday is history, tomorrow is a mystery and today is a gift… that is why we call it the present.”
good stuff from kung fu panda!
hope you all are getting some good rest, and gearing up for this weekends WODs.
Cheryl-
I was thinking the same thing for Y!
Cheryl-
I was thinking the same thing for Y!
Cheryl-
I was thinking the same thing for Y!
Cheryl-
I was thinking the same thing for Y!
Cheryl-
I was thinking the same thing for Y!
anyone’s arms super sore from that push-up/burpee WOD?
anyone’s arms super sore from that push-up/burpee WOD?
anyone’s arms super sore from that push-up/burpee WOD?
anyone’s arms super sore from that push-up/burpee WOD?
anyone’s arms super sore from that push-up/burpee WOD?
Ran the 5K today, since I will be cheering from the sidelines on Sunday…
Who is running?
Ran the 5K today, since I will be cheering from the sidelines on Sunday…
Who is running?
Ran the 5K today, since I will be cheering from the sidelines on Sunday…
Who is running?
Ran the 5K today, since I will be cheering from the sidelines on Sunday…
Who is running?
Ran the 5K today, since I will be cheering from the sidelines on Sunday…
Who is running?
Holiday workout:
500 meter row for time, no rest
20 min amrap:
15 JI-Jane
10 K2E
5 Hand stand pushups,
500 meter row for time
Holiday workout:
500 meter row for time, no rest
20 min amrap:
15 JI-Jane
10 K2E
5 Hand stand pushups,
500 meter row for time
Holiday workout:
500 meter row for time, no rest
20 min amrap:
15 JI-Jane
10 K2E
5 Hand stand pushups,
500 meter row for time
Holiday workout:
500 meter row for time, no rest
20 min amrap:
15 JI-Jane
10 K2E
5 Hand stand pushups,
500 meter row for time
Holiday workout:
500 meter row for time, no rest
20 min amrap:
15 JI-Jane
10 K2E
5 Hand stand pushups,
500 meter row for time
That would be GI Jane, Diet Pepsi…
Did a strength day today and bookended it with double under practice.
Strength day was bench. I kept adding weight until I could no longer do 5 reps in a row. No idea as to weight.
That would be GI Jane, Diet Pepsi…
Did a strength day today and bookended it with double under practice.
Strength day was bench. I kept adding weight until I could no longer do 5 reps in a row. No idea as to weight.
That would be GI Jane, Diet Pepsi…
Did a strength day today and bookended it with double under practice.
Strength day was bench. I kept adding weight until I could no longer do 5 reps in a row. No idea as to weight.
That would be GI Jane, Diet Pepsi…
Did a strength day today and bookended it with double under practice.
Strength day was bench. I kept adding weight until I could no longer do 5 reps in a row. No idea as to weight.
That would be GI Jane, Diet Pepsi…
Did a strength day today and bookended it with double under practice.
Strength day was bench. I kept adding weight until I could no longer do 5 reps in a row. No idea as to weight.