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10.01.2009-Thursday-RedShed Rest Day

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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).

CF Pics-CF Richardson 006 CF Pics-CF Richardson 002CF Pics-CF Richardson 003CF Pics-CF Richardson 004

0 thoughts on “10.01.2009-Thursday-RedShed Rest Day”

  1. J9

    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/

  2. J9

    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/

  3. J9

    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/

  4. J9

    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/

  5. J9

    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/

  16. Chaz

    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.

  17. Chaz

    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.

  18. Chaz

    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.

  19. Chaz

    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.

  20. Chaz

    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.

  21. Lisa

    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????

  22. Lisa

    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????

  23. Lisa

    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????

  24. Lisa

    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????

  25. Lisa

    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????

  36. Pat

    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.

  37. Pat

    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.

  38. Pat

    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.

  39. Pat

    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.

  40. Pat

    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.

  61. Chaz

    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.

  62. Chaz

    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.

  63. Chaz

    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.

  64. Chaz

    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.

  65. Chaz

    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.

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