120415 Rest Day

still not sure how I’m not asleep yet

still not sure how I’m not asleep yet

still not sure how I’m not asleep yet

still not sure how I’m not asleep yet

SK1_ TUESDAY ONLY
30 muscle-ups for time
rx’d = full extension w/turn-out @ bottom, full extenstion @ top, no jumping into first muscle-up
Marc-5:18
Pat-4:54
Colin-5:28
SK2_ WEDNESDAY ONLY
For time w/10# vest:
1 mile run
30 burpee box jumps – 30″/24″, must stand tall at top of box
200 double unders
W-17:46
DP-17:09
MVR-16:25
Marc-17:01
Kate-18:00
Kieran-16:08
Christian-19:54
McCoy-19:24
Scott-16:24
JoeB-16:34
SK3_ MONDAY ONLY
AMRepsAP of:
3:00 thrusters – 115/85
1:00 rest
3:00 squat clean thrusters – 135/95
1:00 rest
3:00 squat cleans – 155/105
1:00 rest
3:00 deadlifts – 175/115
DP-99
MVR-101
JoeG-117
Colin-123
CKL-115
Mealnie-92
McCoy-87
Scott-116
CFE:
12 rounds, :30 recovery:
C2: 1 minute intervals
Keith-3025m
Adriana-2468m
Run: 200m sprint
MikeC-8:57

SK1_ TUESDAY ONLY
30 muscle-ups for time
rx’d = full extension w/turn-out @ bottom, full extenstion @ top, no jumping into first muscle-up
Marc-5:18
Pat-4:54
Colin-5:28
SK2_ WEDNESDAY ONLY
For time w/10# vest:
1 mile run
30 burpee box jumps – 30″/24″, must stand tall at top of box
200 double unders
W-17:46
DP-17:09
MVR-16:25
Marc-17:01
Kate-18:00
Kieran-16:08
Christian-19:54
McCoy-19:24
Scott-16:24
JoeB-16:34
SK3_ MONDAY ONLY
AMRepsAP of:
3:00 thrusters – 115/85
1:00 rest
3:00 squat clean thrusters – 135/95
1:00 rest
3:00 squat cleans – 155/105
1:00 rest
3:00 deadlifts – 175/115
DP-99
MVR-101
JoeG-117
Colin-123
CKL-115
Mealnie-92
McCoy-87
Scott-116
CFE:
12 rounds, :30 recovery:
C2: 1 minute intervals
Keith-3025m
Adriana-2468m
Run: 200m sprint
MikeC-8:57

SK1_ TUESDAY ONLY
30 muscle-ups for time
rx’d = full extension w/turn-out @ bottom, full extenstion @ top, no jumping into first muscle-up
Marc-5:18
Pat-4:54
Colin-5:28
SK2_ WEDNESDAY ONLY
For time w/10# vest:
1 mile run
30 burpee box jumps – 30″/24″, must stand tall at top of box
200 double unders
W-17:46
DP-17:09
MVR-16:25
Marc-17:01
Kate-18:00
Kieran-16:08
Christian-19:54
McCoy-19:24
Scott-16:24
JoeB-16:34
SK3_ MONDAY ONLY
AMRepsAP of:
3:00 thrusters – 115/85
1:00 rest
3:00 squat clean thrusters – 135/95
1:00 rest
3:00 squat cleans – 155/105
1:00 rest
3:00 deadlifts – 175/115
DP-99
MVR-101
JoeG-117
Colin-123
CKL-115
Mealnie-92
McCoy-87
Scott-116
CFE:
12 rounds, :30 recovery:
C2: 1 minute intervals
Keith-3025m
Adriana-2468m
Run: 200m sprint
MikeC-8:57

SK1_ TUESDAY ONLY
30 muscle-ups for time
rx’d = full extension w/turn-out @ bottom, full extenstion @ top, no jumping into first muscle-up
Marc-5:18
Pat-4:54
Colin-5:28
SK2_ WEDNESDAY ONLY
For time w/10# vest:
1 mile run
30 burpee box jumps – 30″/24″, must stand tall at top of box
200 double unders
W-17:46
DP-17:09
MVR-16:25
Marc-17:01
Kate-18:00
Kieran-16:08
Christian-19:54
McCoy-19:24
Scott-16:24
JoeB-16:34
SK3_ MONDAY ONLY
AMRepsAP of:
3:00 thrusters – 115/85
1:00 rest
3:00 squat clean thrusters – 135/95
1:00 rest
3:00 squat cleans – 155/105
1:00 rest
3:00 deadlifts – 175/115
DP-99
MVR-101
JoeG-117
Colin-123
CKL-115
Mealnie-92
McCoy-87
Scott-116
CFE:
12 rounds, :30 recovery:
C2: 1 minute intervals
Keith-3025m
Adriana-2468m
Run: 200m sprint
MikeC-8:57

SK1_ TUESDAY ONLY
30 muscle-ups for time
rx’d = full extension w/turn-out @ bottom, full extenstion @ top, no jumping into first muscle-up
Marc-5:18
Pat-4:54
Colin-5:28
SK2_ WEDNESDAY ONLY
For time w/10# vest:
1 mile run
30 burpee box jumps – 30″/24″, must stand tall at top of box
200 double unders
W-17:46
DP-17:09
MVR-16:25
Marc-17:01
Kate-18:00
Kieran-16:08
Christian-19:54
McCoy-19:24
Scott-16:24
JoeB-16:34
SK3_ MONDAY ONLY
AMRepsAP of:
3:00 thrusters – 115/85
1:00 rest
3:00 squat clean thrusters – 135/95
1:00 rest
3:00 squat cleans – 155/105
1:00 rest
3:00 deadlifts – 175/115
DP-99
MVR-101
JoeG-117
Colin-123
CKL-115
Mealnie-92
McCoy-87
Scott-116
CFE:
12 rounds, :30 recovery:
C2: 1 minute intervals
Keith-3025m
Adriana-2468m
Run: 200m sprint
MikeC-8:57

Fabulous job yesterday Team RedShed!
So proud to see all of you in your Shed gear doing amazing things.
Thanks to all our Coaches who day-in and day-out give their time to making us all better athletes.
Thanks to Pat for his awesomeness in providing the programming to help us prepare for these events.
Happy rest day!

Fabulous job yesterday Team RedShed!
So proud to see all of you in your Shed gear doing amazing things.
Thanks to all our Coaches who day-in and day-out give their time to making us all better athletes.
Thanks to Pat for his awesomeness in providing the programming to help us prepare for these events.
Happy rest day!

Fabulous job yesterday Team RedShed!
So proud to see all of you in your Shed gear doing amazing things.
Thanks to all our Coaches who day-in and day-out give their time to making us all better athletes.
Thanks to Pat for his awesomeness in providing the programming to help us prepare for these events.
Happy rest day!

Fabulous job yesterday Team RedShed!
So proud to see all of you in your Shed gear doing amazing things.
Thanks to all our Coaches who day-in and day-out give their time to making us all better athletes.
Thanks to Pat for his awesomeness in providing the programming to help us prepare for these events.
Happy rest day!

Congrats to Kieran and Kat’s daughter who placed 2nd in a local 5K yesterday.

Congrats to Kieran and Kat’s daughter who placed 2nd in a local 5K yesterday.

Congrats to Kieran and Kat’s daughter who placed 2nd in a local 5K yesterday.

Congrats to Kieran and Kat’s daughter who placed 2nd in a local 5K yesterday.

Congrats to Kieran and Kat’s daughter who placed 2nd in a local 5K yesterday.

nice work you crazy kids!
such a handsome crew!

nice work you crazy kids!
such a handsome crew!

nice work you crazy kids!
such a handsome crew!

nice work you crazy kids!
such a handsome crew!

see if this works. herehttp://s1154.photobucket.com/albums/p539/roblake0/ are our pics

see if this works. herehttp://s1154.photobucket.com/albums/p539/roblake0/ are our pics

see if this works. herehttp://s1154.photobucket.com/albums/p539/roblake0/ are our pics

see if this works. herehttp://s1154.photobucket.com/albums/p539/roblake0/ are our pics

see if this works. herehttp://s1154.photobucket.com/albums/p539/roblake0/ are our pics

What a great day yesterday! Congrats to Colin and J9 and the rest of the crew.

What a great day yesterday! Congrats to Colin and J9 and the rest of the crew.

What a great day yesterday! Congrats to Colin and J9 and the rest of the crew.

What a great day yesterday! Congrats to Colin and J9 and the rest of the crew.

Thanks for posting pics DP and Shannon.
Great job everyone!! The Shed was well represented.
J9 and Colin you are AWESOME!!

Thanks for posting pics DP and Shannon.
Great job everyone!! The Shed was well represented.
J9 and Colin you are AWESOME!!

Thanks for posting pics DP and Shannon.
Great job everyone!! The Shed was well represented.
J9 and Colin you are AWESOME!!

Thanks for posting pics DP and Shannon.
Great job everyone!! The Shed was well represented.
J9 and Colin you are AWESOME!!

Thanks for posting pics DP and Shannon.
Great job everyone!! The Shed was well represented.
J9 and Colin you are AWESOME!!

So proud.

So proud.

So proud.

So proud.

here is some video
http://s1154.photobucket.com/albums/p539/roblake0/lift%20for%20lung%20video/

here is some video
http://s1154.photobucket.com/albums/p539/roblake0/lift%20for%20lung%20video/

here is some video
http://s1154.photobucket.com/albums/p539/roblake0/lift%20for%20lung%20video/

here is some video
http://s1154.photobucket.com/albums/p539/roblake0/lift%20for%20lung%20video/

here is some video
http://s1154.photobucket.com/albums/p539/roblake0/lift%20for%20lung%20video/

Congrats RedShed….you guys totally dominated the event yesterday! Great representation, great people, great coaches….and it showed!! Keep it up!!! BOOM!!!

Congrats RedShed….you guys totally dominated the event yesterday! Great representation, great people, great coaches….and it showed!! Keep it up!!! BOOM!!!

Congrats RedShed….you guys totally dominated the event yesterday! Great representation, great people, great coaches….and it showed!! Keep it up!!! BOOM!!!

Congrats RedShed….you guys totally dominated the event yesterday! Great representation, great people, great coaches….and it showed!! Keep it up!!! BOOM!!!

Do all your bodies feel like mine does?

Do all your bodies feel like mine does?

Do all your bodies feel like mine does?

Do all your bodies feel like mine does?

Do all your bodies feel like mine does?

does your body feel like it got hit by a minivan?

does your body feel like it got hit by a minivan?

does your body feel like it got hit by a minivan?

does your body feel like it got hit by a minivan?

That depends. Does your body feel sexy? If so we are in the same boat.

That depends. Does your body feel sexy? If so we are in the same boat.

That depends. Does your body feel sexy? If so we are in the same boat.

That depends. Does your body feel sexy? If so we are in the same boat.

That depends. Does your body feel sexy? If so we are in the same boat.

That’s what I’m talkin’ bout.
/fistbump

That’s what I’m talkin’ bout.
/fistbump

That’s what I’m talkin’ bout.
/fistbump

That’s what I’m talkin’ bout.
/fistbump

Awesome job shedheads!! And Great pics!
Congrats Kate on your first competition (and hitting the podium at it too)!!!

Awesome job shedheads!! And Great pics!
Congrats Kate on your first competition (and hitting the podium at it too)!!!

Awesome job shedheads!! And Great pics!
Congrats Kate on your first competition (and hitting the podium at it too)!!!

Awesome job shedheads!! And Great pics!
Congrats Kate on your first competition (and hitting the podium at it too)!!!

Awesome job shedheads!! And Great pics!
Congrats Kate on your first competition (and hitting the podium at it too)!!!