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111016 RedShed Rest Day

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Crunch Time!!

Upcoming events…

Saturday, 10/22 – "Jani-Ro"

Friday, 10/29 – RedShed Halloween Partner WOD, Paleo Pot Luck

Saturday, 11/5 – OTG Open Fitness Challenge

 

This is Me (courtesy of CF Lisbeth)

 

Denville 5K

 

Old school pic…

RSCF pics 011

Yes, believe or not, our resident female beast started out using bands for pull-ups!  On this particular day, we were doing "Jackie" in the Ole RedShed! 

Point of the pic: CONSISTENCY = PROGRESS

 

crossfit.com

 

0 thoughts on “111016 RedShed Rest Day”

  9. J9

    CFWE SK_
    For time:
    1 rope ascent
    5 squat clean thrusters – 135
    2 rope ascents
    4 squat clean thrusters – 155
    3 rope ascents
    3 squat clean thrusters – 175
    4 rope ascents
    2 squat clean thrusters – 195
    5 rope ascents
    1 squat clean thruster – 215
    Brendan-10:57
    SK1_
    For time:
    10,8,6,4,2 clean & jerk – 135
    2,4,6,8,10 muscle-ups
    (this is a couplet, that goes 10-2, 8-4 and so on..)
    Pat-11:32
    Marc-12:11
    Scott-11:12
    Kevin-12:40
    McCoy-29:56
    Brendan-11:11
    SK2_
    AMRAP in 12:00 of:
    15 calorie row
    6 thrusters – 155/100
    J9-4+15
    Brendan-5+16 (165# by mistake)
    Pat-4
    SK3_
    For time:
    21-15-9
    back squats – 225/155
    ctb pull-ups
    Scott-11:55
    Smitty-9:59
    Doug-13:12
    Colin-5:58!
    Rich-11:20
    Sean-9:31*
    CFE:
    6 rounds:
    C2: 2 minutes on, 1 minute off
    Run: 400m sprint, 1 minute off
    Run:
    MikeW-11:44
    Keith-12:27
    Adriana-14:33

  10. J9

    CFWE SK_
    For time:
    1 rope ascent
    5 squat clean thrusters – 135
    2 rope ascents
    4 squat clean thrusters – 155
    3 rope ascents
    3 squat clean thrusters – 175
    4 rope ascents
    2 squat clean thrusters – 195
    5 rope ascents
    1 squat clean thruster – 215
    Brendan-10:57
    SK1_
    For time:
    10,8,6,4,2 clean & jerk – 135
    2,4,6,8,10 muscle-ups
    (this is a couplet, that goes 10-2, 8-4 and so on..)
    Pat-11:32
    Marc-12:11
    Scott-11:12
    Kevin-12:40
    McCoy-29:56
    Brendan-11:11
    SK2_
    AMRAP in 12:00 of:
    15 calorie row
    6 thrusters – 155/100
    J9-4+15
    Brendan-5+16 (165# by mistake)
    Pat-4
    SK3_
    For time:
    21-15-9
    back squats – 225/155
    ctb pull-ups
    Scott-11:55
    Smitty-9:59
    Doug-13:12
    Colin-5:58!
    Rich-11:20
    Sean-9:31*
    CFE:
    6 rounds:
    C2: 2 minutes on, 1 minute off
    Run: 400m sprint, 1 minute off
    Run:
    MikeW-11:44
    Keith-12:27
    Adriana-14:33

  11. J9

    CFWE SK_
    For time:
    1 rope ascent
    5 squat clean thrusters – 135
    2 rope ascents
    4 squat clean thrusters – 155
    3 rope ascents
    3 squat clean thrusters – 175
    4 rope ascents
    2 squat clean thrusters – 195
    5 rope ascents
    1 squat clean thruster – 215
    Brendan-10:57
    SK1_
    For time:
    10,8,6,4,2 clean & jerk – 135
    2,4,6,8,10 muscle-ups
    (this is a couplet, that goes 10-2, 8-4 and so on..)
    Pat-11:32
    Marc-12:11
    Scott-11:12
    Kevin-12:40
    McCoy-29:56
    Brendan-11:11
    SK2_
    AMRAP in 12:00 of:
    15 calorie row
    6 thrusters – 155/100
    J9-4+15
    Brendan-5+16 (165# by mistake)
    Pat-4
    SK3_
    For time:
    21-15-9
    back squats – 225/155
    ctb pull-ups
    Scott-11:55
    Smitty-9:59
    Doug-13:12
    Colin-5:58!
    Rich-11:20
    Sean-9:31*
    CFE:
    6 rounds:
    C2: 2 minutes on, 1 minute off
    Run: 400m sprint, 1 minute off
    Run:
    MikeW-11:44
    Keith-12:27
    Adriana-14:33

  12. J9

    CFWE SK_
    For time:
    1 rope ascent
    5 squat clean thrusters – 135
    2 rope ascents
    4 squat clean thrusters – 155
    3 rope ascents
    3 squat clean thrusters – 175
    4 rope ascents
    2 squat clean thrusters – 195
    5 rope ascents
    1 squat clean thruster – 215
    Brendan-10:57
    SK1_
    For time:
    10,8,6,4,2 clean & jerk – 135
    2,4,6,8,10 muscle-ups
    (this is a couplet, that goes 10-2, 8-4 and so on..)
    Pat-11:32
    Marc-12:11
    Scott-11:12
    Kevin-12:40
    McCoy-29:56
    Brendan-11:11
    SK2_
    AMRAP in 12:00 of:
    15 calorie row
    6 thrusters – 155/100
    J9-4+15
    Brendan-5+16 (165# by mistake)
    Pat-4
    SK3_
    For time:
    21-15-9
    back squats – 225/155
    ctb pull-ups
    Scott-11:55
    Smitty-9:59
    Doug-13:12
    Colin-5:58!
    Rich-11:20
    Sean-9:31*
    CFE:
    6 rounds:
    C2: 2 minutes on, 1 minute off
    Run: 400m sprint, 1 minute off
    Run:
    MikeW-11:44
    Keith-12:27
    Adriana-14:33

  13. J9

    CFWE SK_
    For time:
    1 rope ascent
    5 squat clean thrusters – 135
    2 rope ascents
    4 squat clean thrusters – 155
    3 rope ascents
    3 squat clean thrusters – 175
    4 rope ascents
    2 squat clean thrusters – 195
    5 rope ascents
    1 squat clean thruster – 215
    Brendan-10:57
    SK1_
    For time:
    10,8,6,4,2 clean & jerk – 135
    2,4,6,8,10 muscle-ups
    (this is a couplet, that goes 10-2, 8-4 and so on..)
    Pat-11:32
    Marc-12:11
    Scott-11:12
    Kevin-12:40
    McCoy-29:56
    Brendan-11:11
    SK2_
    AMRAP in 12:00 of:
    15 calorie row
    6 thrusters – 155/100
    J9-4+15
    Brendan-5+16 (165# by mistake)
    Pat-4
    SK3_
    For time:
    21-15-9
    back squats – 225/155
    ctb pull-ups
    Scott-11:55
    Smitty-9:59
    Doug-13:12
    Colin-5:58!
    Rich-11:20
    Sean-9:31*
    CFE:
    6 rounds:
    C2: 2 minutes on, 1 minute off
    Run: 400m sprint, 1 minute off
    Run:
    MikeW-11:44
    Keith-12:27
    Adriana-14:33

  14. J9

    CFWE SK_
    For time:
    1 rope ascent
    5 squat clean thrusters – 135
    2 rope ascents
    4 squat clean thrusters – 155
    3 rope ascents
    3 squat clean thrusters – 175
    4 rope ascents
    2 squat clean thrusters – 195
    5 rope ascents
    1 squat clean thruster – 215
    Brendan-10:57
    SK1_
    For time:
    10,8,6,4,2 clean & jerk – 135
    2,4,6,8,10 muscle-ups
    (this is a couplet, that goes 10-2, 8-4 and so on..)
    Pat-11:32
    Marc-12:11
    Scott-11:12
    Kevin-12:40
    McCoy-29:56
    Brendan-11:11
    SK2_
    AMRAP in 12:00 of:
    15 calorie row
    6 thrusters – 155/100
    J9-4+15
    Brendan-5+16 (165# by mistake)
    Pat-4
    SK3_
    For time:
    21-15-9
    back squats – 225/155
    ctb pull-ups
    Scott-11:55
    Smitty-9:59
    Doug-13:12
    Colin-5:58!
    Rich-11:20
    Sean-9:31*
    CFE:
    6 rounds:
    C2: 2 minutes on, 1 minute off
    Run: 400m sprint, 1 minute off
    Run:
    MikeW-11:44
    Keith-12:27
    Adriana-14:33

  15. J9

    CFWE SK_
    For time:
    1 rope ascent
    5 squat clean thrusters – 135
    2 rope ascents
    4 squat clean thrusters – 155
    3 rope ascents
    3 squat clean thrusters – 175
    4 rope ascents
    2 squat clean thrusters – 195
    5 rope ascents
    1 squat clean thruster – 215
    Brendan-10:57
    SK1_
    For time:
    10,8,6,4,2 clean & jerk – 135
    2,4,6,8,10 muscle-ups
    (this is a couplet, that goes 10-2, 8-4 and so on..)
    Pat-11:32
    Marc-12:11
    Scott-11:12
    Kevin-12:40
    McCoy-29:56
    Brendan-11:11
    SK2_
    AMRAP in 12:00 of:
    15 calorie row
    6 thrusters – 155/100
    J9-4+15
    Brendan-5+16 (165# by mistake)
    Pat-4
    SK3_
    For time:
    21-15-9
    back squats – 225/155
    ctb pull-ups
    Scott-11:55
    Smitty-9:59
    Doug-13:12
    Colin-5:58!
    Rich-11:20
    Sean-9:31*
    CFE:
    6 rounds:
    C2: 2 minutes on, 1 minute off
    Run: 400m sprint, 1 minute off
    Run:
    MikeW-11:44
    Keith-12:27
    Adriana-14:33

  16. J9

    CFWE SK_
    For time:
    1 rope ascent
    5 squat clean thrusters – 135
    2 rope ascents
    4 squat clean thrusters – 155
    3 rope ascents
    3 squat clean thrusters – 175
    4 rope ascents
    2 squat clean thrusters – 195
    5 rope ascents
    1 squat clean thruster – 215
    Brendan-10:57
    SK1_
    For time:
    10,8,6,4,2 clean & jerk – 135
    2,4,6,8,10 muscle-ups
    (this is a couplet, that goes 10-2, 8-4 and so on..)
    Pat-11:32
    Marc-12:11
    Scott-11:12
    Kevin-12:40
    McCoy-29:56
    Brendan-11:11
    SK2_
    AMRAP in 12:00 of:
    15 calorie row
    6 thrusters – 155/100
    J9-4+15
    Brendan-5+16 (165# by mistake)
    Pat-4
    SK3_
    For time:
    21-15-9
    back squats – 225/155
    ctb pull-ups
    Scott-11:55
    Smitty-9:59
    Doug-13:12
    Colin-5:58!
    Rich-11:20
    Sean-9:31*
    CFE:
    6 rounds:
    C2: 2 minutes on, 1 minute off
    Run: 400m sprint, 1 minute off
    Run:
    MikeW-11:44
    Keith-12:27
    Adriana-14:33

  17. J9

    Congrats to Doug and Smitty who got their first muscle-ups this week!
    Doug is also CF Level 1 certified.
    Good luck to the Garrys, running yet again this weekend at a 5K in Denville.

  18. J9

    Congrats to Doug and Smitty who got their first muscle-ups this week!
    Doug is also CF Level 1 certified.
    Good luck to the Garrys, running yet again this weekend at a 5K in Denville.

  19. J9

    Congrats to Doug and Smitty who got their first muscle-ups this week!
    Doug is also CF Level 1 certified.
    Good luck to the Garrys, running yet again this weekend at a 5K in Denville.

  20. J9

    Congrats to Doug and Smitty who got their first muscle-ups this week!
    Doug is also CF Level 1 certified.
    Good luck to the Garrys, running yet again this weekend at a 5K in Denville.

  21. J9

    Congrats to Doug and Smitty who got their first muscle-ups this week!
    Doug is also CF Level 1 certified.
    Good luck to the Garrys, running yet again this weekend at a 5K in Denville.

  22. J9

    Congrats to Doug and Smitty who got their first muscle-ups this week!
    Doug is also CF Level 1 certified.
    Good luck to the Garrys, running yet again this weekend at a 5K in Denville.

  23. J9

    Congrats to Doug and Smitty who got their first muscle-ups this week!
    Doug is also CF Level 1 certified.
    Good luck to the Garrys, running yet again this weekend at a 5K in Denville.

  24. J9

    Congrats to Doug and Smitty who got their first muscle-ups this week!
    Doug is also CF Level 1 certified.
    Good luck to the Garrys, running yet again this weekend at a 5K in Denville.

  25. Pat

    word to the muscle-up club…
    This week, SK1 is 30 muscle-ups for time, vested!
    For those who need a baseline time for this WOD, do it without the vest.
    For those who already have a baseline time, vest is not optional!

  26. Pat

    word to the muscle-up club…
    This week, SK1 is 30 muscle-ups for time, vested!
    For those who need a baseline time for this WOD, do it without the vest.
    For those who already have a baseline time, vest is not optional!

  27. Pat

    word to the muscle-up club…
    This week, SK1 is 30 muscle-ups for time, vested!
    For those who need a baseline time for this WOD, do it without the vest.
    For those who already have a baseline time, vest is not optional!

  28. Pat

    word to the muscle-up club…
    This week, SK1 is 30 muscle-ups for time, vested!
    For those who need a baseline time for this WOD, do it without the vest.
    For those who already have a baseline time, vest is not optional!

  29. Pat

    word to the muscle-up club…
    This week, SK1 is 30 muscle-ups for time, vested!
    For those who need a baseline time for this WOD, do it without the vest.
    For those who already have a baseline time, vest is not optional!

  30. Pat

    word to the muscle-up club…
    This week, SK1 is 30 muscle-ups for time, vested!
    For those who need a baseline time for this WOD, do it without the vest.
    For those who already have a baseline time, vest is not optional!

  31. Pat

    word to the muscle-up club…
    This week, SK1 is 30 muscle-ups for time, vested!
    For those who need a baseline time for this WOD, do it without the vest.
    For those who already have a baseline time, vest is not optional!

  32. Pat

    word to the muscle-up club…
    This week, SK1 is 30 muscle-ups for time, vested!
    For those who need a baseline time for this WOD, do it without the vest.
    For those who already have a baseline time, vest is not optional!

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