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120122 Rest Day

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RedShed Rest Day

 

Coach William Wallace preparing his army of CrossFitters for a competition against the English! (I heard there was muscle-ups!)

Braveheart

Win the battle in the gym, win the battle in life!

Shediquette Top 10

10) If you finish first, never walk out on your heat… that's just rude (and that's not we shedheads do).

9) Always clean up your blood, sweat and tears, barbells, jumpropes and chalk.

8) We are an internet based program, get with the program and check the website!

7) If you don't know how to do something, ask a Coach.

6) Don't wear your dirty sneakers in the gym (we don't want to do burpees in everything you walked in all day).

5) Compare yourself to yourself… comparing yourself to others will lead to vanity or bitterness.

4) Always count your reps properly, and if you lose count… it's never the higher number.

3) Always perform the movements as rx'd.  Cheating on your range of motion is like cheating on your spouse (it's a sin!). 

2) Leave your ego and your "can'ts" in the car.

1) Aways say hello and goodbye when entering and exiting the shed!

 

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0 thoughts on “120122 Rest Day”

  1. J9

    5:00 Challenge for Week of 120116
    med ball clean wall balls – 20/14 @ 10′ target
    Jordan-52
    Steve-83
    Kate-58
    Pat-74
    SK1_
    AMRepsAP in 10:00 of:
    power cleans – 205/125
    (2 legless 6′ rope ascents EMOM, starting at 0:00)
    ((rope ascent starts from a seated position, and ends grasping bar w/1 hand))
    SK2_
    For time:
    10-8-6-4-2, ohs – 135/95
    50-40-30-20-10, double unders
    (WOD format: 10-50, 8-40 and so on…)
    J9-6:55
    Melanie-9:56
    Scott-6:57
    MVR-5:03
    Doug-8:56
    Colin-6:05
    Pat-6:55
    SK3_
    “Nate”
    AMRAP in 20:00 of:
    2 muscle-ups
    4 hspu
    8 kb swings – 32kg/24kg
    Carlo-13
    Kevin-17+1
    Scott-3+4
    J9-6+4*
    Colin-17
    CFE:
    C2:
    1 x 750m, rest :90
    2 x 500m, rest :60 in between each interval
    3 x 250m, rest: 30 in between each interval
    Pat-8:57
    W-9:03
    Run:
    1 x 800m, rest :90
    2 x 400m, rest :60
    3 x 200m, rest :30
    J9-9:15

  2. J9

    5:00 Challenge for Week of 120116
    med ball clean wall balls – 20/14 @ 10′ target
    Jordan-52
    Steve-83
    Kate-58
    Pat-74
    SK1_
    AMRepsAP in 10:00 of:
    power cleans – 205/125
    (2 legless 6′ rope ascents EMOM, starting at 0:00)
    ((rope ascent starts from a seated position, and ends grasping bar w/1 hand))
    SK2_
    For time:
    10-8-6-4-2, ohs – 135/95
    50-40-30-20-10, double unders
    (WOD format: 10-50, 8-40 and so on…)
    J9-6:55
    Melanie-9:56
    Scott-6:57
    MVR-5:03
    Doug-8:56
    Colin-6:05
    Pat-6:55
    SK3_
    “Nate”
    AMRAP in 20:00 of:
    2 muscle-ups
    4 hspu
    8 kb swings – 32kg/24kg
    Carlo-13
    Kevin-17+1
    Scott-3+4
    J9-6+4*
    Colin-17
    CFE:
    C2:
    1 x 750m, rest :90
    2 x 500m, rest :60 in between each interval
    3 x 250m, rest: 30 in between each interval
    Pat-8:57
    W-9:03
    Run:
    1 x 800m, rest :90
    2 x 400m, rest :60
    3 x 200m, rest :30
    J9-9:15

  3. J9

    5:00 Challenge for Week of 120116
    med ball clean wall balls – 20/14 @ 10′ target
    Jordan-52
    Steve-83
    Kate-58
    Pat-74
    SK1_
    AMRepsAP in 10:00 of:
    power cleans – 205/125
    (2 legless 6′ rope ascents EMOM, starting at 0:00)
    ((rope ascent starts from a seated position, and ends grasping bar w/1 hand))
    SK2_
    For time:
    10-8-6-4-2, ohs – 135/95
    50-40-30-20-10, double unders
    (WOD format: 10-50, 8-40 and so on…)
    J9-6:55
    Melanie-9:56
    Scott-6:57
    MVR-5:03
    Doug-8:56
    Colin-6:05
    Pat-6:55
    SK3_
    “Nate”
    AMRAP in 20:00 of:
    2 muscle-ups
    4 hspu
    8 kb swings – 32kg/24kg
    Carlo-13
    Kevin-17+1
    Scott-3+4
    J9-6+4*
    Colin-17
    CFE:
    C2:
    1 x 750m, rest :90
    2 x 500m, rest :60 in between each interval
    3 x 250m, rest: 30 in between each interval
    Pat-8:57
    W-9:03
    Run:
    1 x 800m, rest :90
    2 x 400m, rest :60
    3 x 200m, rest :30
    J9-9:15

  4. J9

    5:00 Challenge for Week of 120116
    med ball clean wall balls – 20/14 @ 10′ target
    Jordan-52
    Steve-83
    Kate-58
    Pat-74
    SK1_
    AMRepsAP in 10:00 of:
    power cleans – 205/125
    (2 legless 6′ rope ascents EMOM, starting at 0:00)
    ((rope ascent starts from a seated position, and ends grasping bar w/1 hand))
    SK2_
    For time:
    10-8-6-4-2, ohs – 135/95
    50-40-30-20-10, double unders
    (WOD format: 10-50, 8-40 and so on…)
    J9-6:55
    Melanie-9:56
    Scott-6:57
    MVR-5:03
    Doug-8:56
    Colin-6:05
    Pat-6:55
    SK3_
    “Nate”
    AMRAP in 20:00 of:
    2 muscle-ups
    4 hspu
    8 kb swings – 32kg/24kg
    Carlo-13
    Kevin-17+1
    Scott-3+4
    J9-6+4*
    Colin-17
    CFE:
    C2:
    1 x 750m, rest :90
    2 x 500m, rest :60 in between each interval
    3 x 250m, rest: 30 in between each interval
    Pat-8:57
    W-9:03
    Run:
    1 x 800m, rest :90
    2 x 400m, rest :60
    3 x 200m, rest :30
    J9-9:15

  5. J9

    5:00 Challenge for Week of 120116
    med ball clean wall balls – 20/14 @ 10′ target
    Jordan-52
    Steve-83
    Kate-58
    Pat-74
    SK1_
    AMRepsAP in 10:00 of:
    power cleans – 205/125
    (2 legless 6′ rope ascents EMOM, starting at 0:00)
    ((rope ascent starts from a seated position, and ends grasping bar w/1 hand))
    SK2_
    For time:
    10-8-6-4-2, ohs – 135/95
    50-40-30-20-10, double unders
    (WOD format: 10-50, 8-40 and so on…)
    J9-6:55
    Melanie-9:56
    Scott-6:57
    MVR-5:03
    Doug-8:56
    Colin-6:05
    Pat-6:55
    SK3_
    “Nate”
    AMRAP in 20:00 of:
    2 muscle-ups
    4 hspu
    8 kb swings – 32kg/24kg
    Carlo-13
    Kevin-17+1
    Scott-3+4
    J9-6+4*
    Colin-17
    CFE:
    C2:
    1 x 750m, rest :90
    2 x 500m, rest :60 in between each interval
    3 x 250m, rest: 30 in between each interval
    Pat-8:57
    W-9:03
    Run:
    1 x 800m, rest :90
    2 x 400m, rest :60
    3 x 200m, rest :30
    J9-9:15

  6. J9

    5:00 Challenge for Week of 120116
    med ball clean wall balls – 20/14 @ 10′ target
    Jordan-52
    Steve-83
    Kate-58
    Pat-74
    SK1_
    AMRepsAP in 10:00 of:
    power cleans – 205/125
    (2 legless 6′ rope ascents EMOM, starting at 0:00)
    ((rope ascent starts from a seated position, and ends grasping bar w/1 hand))
    SK2_
    For time:
    10-8-6-4-2, ohs – 135/95
    50-40-30-20-10, double unders
    (WOD format: 10-50, 8-40 and so on…)
    J9-6:55
    Melanie-9:56
    Scott-6:57
    MVR-5:03
    Doug-8:56
    Colin-6:05
    Pat-6:55
    SK3_
    “Nate”
    AMRAP in 20:00 of:
    2 muscle-ups
    4 hspu
    8 kb swings – 32kg/24kg
    Carlo-13
    Kevin-17+1
    Scott-3+4
    J9-6+4*
    Colin-17
    CFE:
    C2:
    1 x 750m, rest :90
    2 x 500m, rest :60 in between each interval
    3 x 250m, rest: 30 in between each interval
    Pat-8:57
    W-9:03
    Run:
    1 x 800m, rest :90
    2 x 400m, rest :60
    3 x 200m, rest :30
    J9-9:15

  7. J9

    5:00 Challenge for Week of 120116
    med ball clean wall balls – 20/14 @ 10′ target
    Jordan-52
    Steve-83
    Kate-58
    Pat-74
    SK1_
    AMRepsAP in 10:00 of:
    power cleans – 205/125
    (2 legless 6′ rope ascents EMOM, starting at 0:00)
    ((rope ascent starts from a seated position, and ends grasping bar w/1 hand))
    SK2_
    For time:
    10-8-6-4-2, ohs – 135/95
    50-40-30-20-10, double unders
    (WOD format: 10-50, 8-40 and so on…)
    J9-6:55
    Melanie-9:56
    Scott-6:57
    MVR-5:03
    Doug-8:56
    Colin-6:05
    Pat-6:55
    SK3_
    “Nate”
    AMRAP in 20:00 of:
    2 muscle-ups
    4 hspu
    8 kb swings – 32kg/24kg
    Carlo-13
    Kevin-17+1
    Scott-3+4
    J9-6+4*
    Colin-17
    CFE:
    C2:
    1 x 750m, rest :90
    2 x 500m, rest :60 in between each interval
    3 x 250m, rest: 30 in between each interval
    Pat-8:57
    W-9:03
    Run:
    1 x 800m, rest :90
    2 x 400m, rest :60
    3 x 200m, rest :30
    J9-9:15

  8. J9

    5:00 Challenge for Week of 120116
    med ball clean wall balls – 20/14 @ 10′ target
    Jordan-52
    Steve-83
    Kate-58
    Pat-74
    SK1_
    AMRepsAP in 10:00 of:
    power cleans – 205/125
    (2 legless 6′ rope ascents EMOM, starting at 0:00)
    ((rope ascent starts from a seated position, and ends grasping bar w/1 hand))
    SK2_
    For time:
    10-8-6-4-2, ohs – 135/95
    50-40-30-20-10, double unders
    (WOD format: 10-50, 8-40 and so on…)
    J9-6:55
    Melanie-9:56
    Scott-6:57
    MVR-5:03
    Doug-8:56
    Colin-6:05
    Pat-6:55
    SK3_
    “Nate”
    AMRAP in 20:00 of:
    2 muscle-ups
    4 hspu
    8 kb swings – 32kg/24kg
    Carlo-13
    Kevin-17+1
    Scott-3+4
    J9-6+4*
    Colin-17
    CFE:
    C2:
    1 x 750m, rest :90
    2 x 500m, rest :60 in between each interval
    3 x 250m, rest: 30 in between each interval
    Pat-8:57
    W-9:03
    Run:
    1 x 800m, rest :90
    2 x 400m, rest :60
    3 x 200m, rest :30
    J9-9:15

  33. olive the red shed ten commandments

    Love the shediquette specially number 3. cheating is wrong on any level but most importantly in marriage and life. too many people do it and think its ok. words to live by coach!

  34. olive the red shed ten commandments

    Love the shediquette specially number 3. cheating is wrong on any level but most importantly in marriage and life. too many people do it and think its ok. words to live by coach!

  35. olive the red shed ten commandments

    Love the shediquette specially number 3. cheating is wrong on any level but most importantly in marriage and life. too many people do it and think its ok. words to live by coach!

  36. olive the red shed ten commandments

    Love the shediquette specially number 3. cheating is wrong on any level but most importantly in marriage and life. too many people do it and think its ok. words to live by coach!

  37. olive the red shed ten commandments

    Love the shediquette specially number 3. cheating is wrong on any level but most importantly in marriage and life. too many people do it and think its ok. words to live by coach!

  38. olive the red shed ten commandments

    Love the shediquette specially number 3. cheating is wrong on any level but most importantly in marriage and life. too many people do it and think its ok. words to live by coach!

  39. olive the red shed ten commandments

    Love the shediquette specially number 3. cheating is wrong on any level but most importantly in marriage and life. too many people do it and think its ok. words to live by coach!

  40. olive the red shed ten commandments

    Love the shediquette specially number 3. cheating is wrong on any level but most importantly in marriage and life. too many people do it and think its ok. words to live by coach!

  97. Jamal

    I’m a 41 yo female, I did the RX’d weihgt (75 lbs) and got 4 full rounds plus 7 pull ups and 4 push press. Total of 67 reps. I think I could have gotten more but had some equipment issues and sharing of the pull up bar. I loved this wod even though I wasn’t looking forward to the row- it didn’t turn out too bad. Thanks for programming these wod’s for us old folks!

  98. Jamal

    I’m a 41 yo female, I did the RX’d weihgt (75 lbs) and got 4 full rounds plus 7 pull ups and 4 push press. Total of 67 reps. I think I could have gotten more but had some equipment issues and sharing of the pull up bar. I loved this wod even though I wasn’t looking forward to the row- it didn’t turn out too bad. Thanks for programming these wod’s for us old folks!

  99. Jamal

    I’m a 41 yo female, I did the RX’d weihgt (75 lbs) and got 4 full rounds plus 7 pull ups and 4 push press. Total of 67 reps. I think I could have gotten more but had some equipment issues and sharing of the pull up bar. I loved this wod even though I wasn’t looking forward to the row- it didn’t turn out too bad. Thanks for programming these wod’s for us old folks!

  100. Jamal

    I’m a 41 yo female, I did the RX’d weihgt (75 lbs) and got 4 full rounds plus 7 pull ups and 4 push press. Total of 67 reps. I think I could have gotten more but had some equipment issues and sharing of the pull up bar. I loved this wod even though I wasn’t looking forward to the row- it didn’t turn out too bad. Thanks for programming these wod’s for us old folks!

  101. Jamal

    I’m a 41 yo female, I did the RX’d weihgt (75 lbs) and got 4 full rounds plus 7 pull ups and 4 push press. Total of 67 reps. I think I could have gotten more but had some equipment issues and sharing of the pull up bar. I loved this wod even though I wasn’t looking forward to the row- it didn’t turn out too bad. Thanks for programming these wod’s for us old folks!

  102. Jamal

    I’m a 41 yo female, I did the RX’d weihgt (75 lbs) and got 4 full rounds plus 7 pull ups and 4 push press. Total of 67 reps. I think I could have gotten more but had some equipment issues and sharing of the pull up bar. I loved this wod even though I wasn’t looking forward to the row- it didn’t turn out too bad. Thanks for programming these wod’s for us old folks!

  103. Jamal

    I’m a 41 yo female, I did the RX’d weihgt (75 lbs) and got 4 full rounds plus 7 pull ups and 4 push press. Total of 67 reps. I think I could have gotten more but had some equipment issues and sharing of the pull up bar. I loved this wod even though I wasn’t looking forward to the row- it didn’t turn out too bad. Thanks for programming these wod’s for us old folks!

  104. Jamal

    I’m a 41 yo female, I did the RX’d weihgt (75 lbs) and got 4 full rounds plus 7 pull ups and 4 push press. Total of 67 reps. I think I could have gotten more but had some equipment issues and sharing of the pull up bar. I loved this wod even though I wasn’t looking forward to the row- it didn’t turn out too bad. Thanks for programming these wod’s for us old folks!

Leave a Comment

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