110828 RedShed Rest Day

You don't get into personal training or coaching for personal gain… at least that is my opinion.  You train and coach to help others live better lives and understand their true potential.  And if you only reach one person throughout your career… well then you succeeded in your mission.

It was nice to sit back on Friday night and watch.  I was pleasantly reminded of the coolness of our community (thanks JoeB!).  It is very hard for me to take that time to sit back and look upon what we built and actually get to enjoy it, but thanks to JoeB (and Brendan)… I was able to do that on Friday.

We might not be developing a cure for diseases, or devising a plan to end world hunger… but we are reaching people and changing lives, and that is something to be proud of; not just for me and Janine… but for all of you as well.  We built this together, and together we will keep getting better, stronger and faster as a community.

Yes, doing well in The Open and making it to Regionals is cool…. but so is watching Keith, Adriana and Janice get their double unders!  In our little world of RedShed CrossFit… it doesn't get any better than that!!

So, as we watch another ShedHead move on to pursue new passions, let's take a moment to send him positive vibes, and say thanks to the RedShed for bringing us all together!

We Love You!

and p.s. …

CrossFit Greensboro doesn't know how lucky they are!! 

0 thoughts on “110828 RedShed Rest Day”

  1. SK1_
    For time:
    21-15-9
    front squat – 165/110
    ctb pull-ups
    Christian-10:10
    Pat-11:35
    Marc-13:32
    Scott-10:13
    Brendan-7:12
    SK2_
    4 rounds for time of:
    25 hspu
    15 “L” pull-ups
    5 power cleans – 175/115
    Brendan-26:29
    Pat-29:43
    McCoy-39:57
    SK3_
    For time:
    60 wall ball
    30 muscle-ups
    60 ghd sit-ups
    150 double unders
    (partitioning not allowed)
    Marc-20:51
    CFE:
    C2: 3×3-minute intervals
    Run: 3x600m sprint
    Recovery: 3 minutes in between intervals
    C2: J9-2249m
    Run: J9-7:07

  2. SK1_
    For time:
    21-15-9
    front squat – 165/110
    ctb pull-ups
    Christian-10:10
    Pat-11:35
    Marc-13:32
    Scott-10:13
    Brendan-7:12
    SK2_
    4 rounds for time of:
    25 hspu
    15 “L” pull-ups
    5 power cleans – 175/115
    Brendan-26:29
    Pat-29:43
    McCoy-39:57
    SK3_
    For time:
    60 wall ball
    30 muscle-ups
    60 ghd sit-ups
    150 double unders
    (partitioning not allowed)
    Marc-20:51
    CFE:
    C2: 3×3-minute intervals
    Run: 3x600m sprint
    Recovery: 3 minutes in between intervals
    C2: J9-2249m
    Run: J9-7:07

  3. SK1_
    For time:
    21-15-9
    front squat – 165/110
    ctb pull-ups
    Christian-10:10
    Pat-11:35
    Marc-13:32
    Scott-10:13
    Brendan-7:12
    SK2_
    4 rounds for time of:
    25 hspu
    15 “L” pull-ups
    5 power cleans – 175/115
    Brendan-26:29
    Pat-29:43
    McCoy-39:57
    SK3_
    For time:
    60 wall ball
    30 muscle-ups
    60 ghd sit-ups
    150 double unders
    (partitioning not allowed)
    Marc-20:51
    CFE:
    C2: 3×3-minute intervals
    Run: 3x600m sprint
    Recovery: 3 minutes in between intervals
    C2: J9-2249m
    Run: J9-7:07

  4. SK1_
    For time:
    21-15-9
    front squat – 165/110
    ctb pull-ups
    Christian-10:10
    Pat-11:35
    Marc-13:32
    Scott-10:13
    Brendan-7:12
    SK2_
    4 rounds for time of:
    25 hspu
    15 “L” pull-ups
    5 power cleans – 175/115
    Brendan-26:29
    Pat-29:43
    McCoy-39:57
    SK3_
    For time:
    60 wall ball
    30 muscle-ups
    60 ghd sit-ups
    150 double unders
    (partitioning not allowed)
    Marc-20:51
    CFE:
    C2: 3×3-minute intervals
    Run: 3x600m sprint
    Recovery: 3 minutes in between intervals
    C2: J9-2249m
    Run: J9-7:07

  5. SK1_
    For time:
    21-15-9
    front squat – 165/110
    ctb pull-ups
    Christian-10:10
    Pat-11:35
    Marc-13:32
    Scott-10:13
    Brendan-7:12
    SK2_
    4 rounds for time of:
    25 hspu
    15 “L” pull-ups
    5 power cleans – 175/115
    Brendan-26:29
    Pat-29:43
    McCoy-39:57
    SK3_
    For time:
    60 wall ball
    30 muscle-ups
    60 ghd sit-ups
    150 double unders
    (partitioning not allowed)
    Marc-20:51
    CFE:
    C2: 3×3-minute intervals
    Run: 3x600m sprint
    Recovery: 3 minutes in between intervals
    C2: J9-2249m
    Run: J9-7:07

  6. SK1_
    For time:
    21-15-9
    front squat – 165/110
    ctb pull-ups
    Christian-10:10
    Pat-11:35
    Marc-13:32
    Scott-10:13
    Brendan-7:12
    SK2_
    4 rounds for time of:
    25 hspu
    15 “L” pull-ups
    5 power cleans – 175/115
    Brendan-26:29
    Pat-29:43
    McCoy-39:57
    SK3_
    For time:
    60 wall ball
    30 muscle-ups
    60 ghd sit-ups
    150 double unders
    (partitioning not allowed)
    Marc-20:51
    CFE:
    C2: 3×3-minute intervals
    Run: 3x600m sprint
    Recovery: 3 minutes in between intervals
    C2: J9-2249m
    Run: J9-7:07

  7. SK1_
    For time:
    21-15-9
    front squat – 165/110
    ctb pull-ups
    Christian-10:10
    Pat-11:35
    Marc-13:32
    Scott-10:13
    Brendan-7:12
    SK2_
    4 rounds for time of:
    25 hspu
    15 “L” pull-ups
    5 power cleans – 175/115
    Brendan-26:29
    Pat-29:43
    McCoy-39:57
    SK3_
    For time:
    60 wall ball
    30 muscle-ups
    60 ghd sit-ups
    150 double unders
    (partitioning not allowed)
    Marc-20:51
    CFE:
    C2: 3×3-minute intervals
    Run: 3x600m sprint
    Recovery: 3 minutes in between intervals
    C2: J9-2249m
    Run: J9-7:07

  8. SK1_
    For time:
    21-15-9
    front squat – 165/110
    ctb pull-ups
    Christian-10:10
    Pat-11:35
    Marc-13:32
    Scott-10:13
    Brendan-7:12
    SK2_
    4 rounds for time of:
    25 hspu
    15 “L” pull-ups
    5 power cleans – 175/115
    Brendan-26:29
    Pat-29:43
    McCoy-39:57
    SK3_
    For time:
    60 wall ball
    30 muscle-ups
    60 ghd sit-ups
    150 double unders
    (partitioning not allowed)
    Marc-20:51
    CFE:
    C2: 3×3-minute intervals
    Run: 3x600m sprint
    Recovery: 3 minutes in between intervals
    C2: J9-2249m
    Run: J9-7:07

  9. Update? Grif at work since 4 am. No power since noon. Used up all the arts and crafts. No flushes left in the toilets. Madison cheats at UNO and Avery just peed her bed in the dark. BUT enough wine to get me thru til tomorrow or til grif gets home –whichever comes first! 🙂 no worries. How is everyone else?

  10. Update? Grif at work since 4 am. No power since noon. Used up all the arts and crafts. No flushes left in the toilets. Madison cheats at UNO and Avery just peed her bed in the dark. BUT enough wine to get me thru til tomorrow or til grif gets home –whichever comes first! 🙂 no worries. How is everyone else?

  11. Update? Grif at work since 4 am. No power since noon. Used up all the arts and crafts. No flushes left in the toilets. Madison cheats at UNO and Avery just peed her bed in the dark. BUT enough wine to get me thru til tomorrow or til grif gets home –whichever comes first! 🙂 no worries. How is everyone else?

  12. Update? Grif at work since 4 am. No power since noon. Used up all the arts and crafts. No flushes left in the toilets. Madison cheats at UNO and Avery just peed her bed in the dark. BUT enough wine to get me thru til tomorrow or til grif gets home –whichever comes first! 🙂 no worries. How is everyone else?

  13. Update? Grif at work since 4 am. No power since noon. Used up all the arts and crafts. No flushes left in the toilets. Madison cheats at UNO and Avery just peed her bed in the dark. BUT enough wine to get me thru til tomorrow or til grif gets home –whichever comes first! 🙂 no worries. How is everyone else?

  14. Update? Grif at work since 4 am. No power since noon. Used up all the arts and crafts. No flushes left in the toilets. Madison cheats at UNO and Avery just peed her bed in the dark. BUT enough wine to get me thru til tomorrow or til grif gets home –whichever comes first! 🙂 no worries. How is everyone else?

  15. Update? Grif at work since 4 am. No power since noon. Used up all the arts and crafts. No flushes left in the toilets. Madison cheats at UNO and Avery just peed her bed in the dark. BUT enough wine to get me thru til tomorrow or til grif gets home –whichever comes first! 🙂 no worries. How is everyone else?

  16. Update? Grif at work since 4 am. No power since noon. Used up all the arts and crafts. No flushes left in the toilets. Madison cheats at UNO and Avery just peed her bed in the dark. BUT enough wine to get me thru til tomorrow or til grif gets home –whichever comes first! 🙂 no worries. How is everyone else?

  17. Lost power. Went to my parents and cooked a paleo dinner (that went along with non-paleo wine).
    Went back home to grab clothes and dogs. Gonna stay here tonight. Our power isn’t supposed to be back for hours.
    See yall at the shed.

  18. Lost power. Went to my parents and cooked a paleo dinner (that went along with non-paleo wine).
    Went back home to grab clothes and dogs. Gonna stay here tonight. Our power isn’t supposed to be back for hours.
    See yall at the shed.

  19. Lost power. Went to my parents and cooked a paleo dinner (that went along with non-paleo wine).
    Went back home to grab clothes and dogs. Gonna stay here tonight. Our power isn’t supposed to be back for hours.
    See yall at the shed.

  20. Lost power. Went to my parents and cooked a paleo dinner (that went along with non-paleo wine).
    Went back home to grab clothes and dogs. Gonna stay here tonight. Our power isn’t supposed to be back for hours.
    See yall at the shed.

  21. Lost power. Went to my parents and cooked a paleo dinner (that went along with non-paleo wine).
    Went back home to grab clothes and dogs. Gonna stay here tonight. Our power isn’t supposed to be back for hours.
    See yall at the shed.

  22. Lost power. Went to my parents and cooked a paleo dinner (that went along with non-paleo wine).
    Went back home to grab clothes and dogs. Gonna stay here tonight. Our power isn’t supposed to be back for hours.
    See yall at the shed.

  23. Lost power. Went to my parents and cooked a paleo dinner (that went along with non-paleo wine).
    Went back home to grab clothes and dogs. Gonna stay here tonight. Our power isn’t supposed to be back for hours.
    See yall at the shed.

  24. Lost power. Went to my parents and cooked a paleo dinner (that went along with non-paleo wine).
    Went back home to grab clothes and dogs. Gonna stay here tonight. Our power isn’t supposed to be back for hours.
    See yall at the shed.

  25. Left for DE at 730pm. Shannon almost creamed a deer on the njtpk. Her cat like reflexes avoided collision. Got the heart pumping something fierce. Bit of l-pullup and hspu soreness.

  26. Left for DE at 730pm. Shannon almost creamed a deer on the njtpk. Her cat like reflexes avoided collision. Got the heart pumping something fierce. Bit of l-pullup and hspu soreness.

  27. Left for DE at 730pm. Shannon almost creamed a deer on the njtpk. Her cat like reflexes avoided collision. Got the heart pumping something fierce. Bit of l-pullup and hspu soreness.

  28. Left for DE at 730pm. Shannon almost creamed a deer on the njtpk. Her cat like reflexes avoided collision. Got the heart pumping something fierce. Bit of l-pullup and hspu soreness.

  29. Left for DE at 730pm. Shannon almost creamed a deer on the njtpk. Her cat like reflexes avoided collision. Got the heart pumping something fierce. Bit of l-pullup and hspu soreness.

  30. Left for DE at 730pm. Shannon almost creamed a deer on the njtpk. Her cat like reflexes avoided collision. Got the heart pumping something fierce. Bit of l-pullup and hspu soreness.

  31. Left for DE at 730pm. Shannon almost creamed a deer on the njtpk. Her cat like reflexes avoided collision. Got the heart pumping something fierce. Bit of l-pullup and hspu soreness.

  32. Left for DE at 730pm. Shannon almost creamed a deer on the njtpk. Her cat like reflexes avoided collision. Got the heart pumping something fierce. Bit of l-pullup and hspu soreness.

  33. I love what you wrote Pat! You and Janine make such a difference and it’s so true about why one get’s into personal training or coaching…to make a difference in another’s life! Love it! Miss training with you all on Saturday mornings but, will be back after I pop this baby out. 7 weeks left and counting. Keep doing great things and see ya soon!

  34. I love what you wrote Pat! You and Janine make such a difference and it’s so true about why one get’s into personal training or coaching…to make a difference in another’s life! Love it! Miss training with you all on Saturday mornings but, will be back after I pop this baby out. 7 weeks left and counting. Keep doing great things and see ya soon!

  35. I love what you wrote Pat! You and Janine make such a difference and it’s so true about why one get’s into personal training or coaching…to make a difference in another’s life! Love it! Miss training with you all on Saturday mornings but, will be back after I pop this baby out. 7 weeks left and counting. Keep doing great things and see ya soon!

  36. I love what you wrote Pat! You and Janine make such a difference and it’s so true about why one get’s into personal training or coaching…to make a difference in another’s life! Love it! Miss training with you all on Saturday mornings but, will be back after I pop this baby out. 7 weeks left and counting. Keep doing great things and see ya soon!

  37. I love what you wrote Pat! You and Janine make such a difference and it’s so true about why one get’s into personal training or coaching…to make a difference in another’s life! Love it! Miss training with you all on Saturday mornings but, will be back after I pop this baby out. 7 weeks left and counting. Keep doing great things and see ya soon!

  38. I love what you wrote Pat! You and Janine make such a difference and it’s so true about why one get’s into personal training or coaching…to make a difference in another’s life! Love it! Miss training with you all on Saturday mornings but, will be back after I pop this baby out. 7 weeks left and counting. Keep doing great things and see ya soon!

  39. I love what you wrote Pat! You and Janine make such a difference and it’s so true about why one get’s into personal training or coaching…to make a difference in another’s life! Love it! Miss training with you all on Saturday mornings but, will be back after I pop this baby out. 7 weeks left and counting. Keep doing great things and see ya soon!

  40. I love what you wrote Pat! You and Janine make such a difference and it’s so true about why one get’s into personal training or coaching…to make a difference in another’s life! Love it! Miss training with you all on Saturday mornings but, will be back after I pop this baby out. 7 weeks left and counting. Keep doing great things and see ya soon!

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