RedShed Rest Day
With the infusion of so many new athletes and the ever increasing level of energy in the shed, we thought it would be appropriate to re-post this top 10 list!
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, etc.
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!
Due to our recent programming, another shediquette issue has come up… double wodding. Doing two WODs in the same session is telling your coaches that you are missing the "intensity" boat… and more importantly, it is taking a training session away from someone else who is waiting patiently to train. We understand that there are certain times when the shed is dead and a double WOD is feasible, but it still comes down to the intensity… if you feel like you need more, perhaps you didn't truly maximize your potential in the daily WOD or ShedKicker?
There is a reason why we program SK's on Mondays, Wednesdays, and Fridays… it is your choice to take advantage of those opportunities.
Shediquette is like excellence… strive for it everyday!
Yours in Fitness,
J9, Coach Emeritus, Doug, Brielle & Colin
SK1_ MONDAY ONLY
Unbroken “Kelly”
5 rounds for time of:
400m run
30 box jumps – 24″/20″, games standards
30 unbroken wall balls – 20/14 @ 10′ target
DP-26:31
John-23:17
Doug-34:27
Josh-20:51
McCoy-36:38
CKL-32:55
Melanie-39:45
Esteban-29:38
Oscar-34:14
SK3_ FRIDAY ONLY
For time:
10 muscle-ups
20 hspu
100 unbroken double unders
DP-10:48
MVR-DNF, double unders – 96, 87, 84
John-11:26
Marc-3:43
Pat-3:47
CFE:
3 rounds
C2: 250m + 500m + 750m
Steven-17:37
Run: 200m + 400m +600m
Ro-19:35
Steven-15:59
CKL-18:36
SK1_ MONDAY ONLY
Unbroken “Kelly”
5 rounds for time of:
400m run
30 box jumps – 24″/20″, games standards
30 unbroken wall balls – 20/14 @ 10′ target
DP-26:31
John-23:17
Doug-34:27
Josh-20:51
McCoy-36:38
CKL-32:55
Melanie-39:45
Esteban-29:38
Oscar-34:14
SK3_ FRIDAY ONLY
For time:
10 muscle-ups
20 hspu
100 unbroken double unders
DP-10:48
MVR-DNF, double unders – 96, 87, 84
John-11:26
Marc-3:43
Pat-3:47
CFE:
3 rounds
C2: 250m + 500m + 750m
Steven-17:37
Run: 200m + 400m +600m
Ro-19:35
Steven-15:59
CKL-18:36
SK1_ MONDAY ONLY
Unbroken “Kelly”
5 rounds for time of:
400m run
30 box jumps – 24″/20″, games standards
30 unbroken wall balls – 20/14 @ 10′ target
DP-26:31
John-23:17
Doug-34:27
Josh-20:51
McCoy-36:38
CKL-32:55
Melanie-39:45
Esteban-29:38
Oscar-34:14
SK3_ FRIDAY ONLY
For time:
10 muscle-ups
20 hspu
100 unbroken double unders
DP-10:48
MVR-DNF, double unders – 96, 87, 84
John-11:26
Marc-3:43
Pat-3:47
CFE:
3 rounds
C2: 250m + 500m + 750m
Steven-17:37
Run: 200m + 400m +600m
Ro-19:35
Steven-15:59
CKL-18:36
SK1_ MONDAY ONLY
Unbroken “Kelly”
5 rounds for time of:
400m run
30 box jumps – 24″/20″, games standards
30 unbroken wall balls – 20/14 @ 10′ target
DP-26:31
John-23:17
Doug-34:27
Josh-20:51
McCoy-36:38
CKL-32:55
Melanie-39:45
Esteban-29:38
Oscar-34:14
SK3_ FRIDAY ONLY
For time:
10 muscle-ups
20 hspu
100 unbroken double unders
DP-10:48
MVR-DNF, double unders – 96, 87, 84
John-11:26
Marc-3:43
Pat-3:47
CFE:
3 rounds
C2: 250m + 500m + 750m
Steven-17:37
Run: 200m + 400m +600m
Ro-19:35
Steven-15:59
CKL-18:36
SK1_ MONDAY ONLY
Unbroken “Kelly”
5 rounds for time of:
400m run
30 box jumps – 24″/20″, games standards
30 unbroken wall balls – 20/14 @ 10′ target
DP-26:31
John-23:17
Doug-34:27
Josh-20:51
McCoy-36:38
CKL-32:55
Melanie-39:45
Esteban-29:38
Oscar-34:14
SK3_ FRIDAY ONLY
For time:
10 muscle-ups
20 hspu
100 unbroken double unders
DP-10:48
MVR-DNF, double unders – 96, 87, 84
John-11:26
Marc-3:43
Pat-3:47
CFE:
3 rounds
C2: 250m + 500m + 750m
Steven-17:37
Run: 200m + 400m +600m
Ro-19:35
Steven-15:59
CKL-18:36
SK1_ MONDAY ONLY
Unbroken “Kelly”
5 rounds for time of:
400m run
30 box jumps – 24″/20″, games standards
30 unbroken wall balls – 20/14 @ 10′ target
DP-26:31
John-23:17
Doug-34:27
Josh-20:51
McCoy-36:38
CKL-32:55
Melanie-39:45
Esteban-29:38
Oscar-34:14
SK3_ FRIDAY ONLY
For time:
10 muscle-ups
20 hspu
100 unbroken double unders
DP-10:48
MVR-DNF, double unders – 96, 87, 84
John-11:26
Marc-3:43
Pat-3:47
CFE:
3 rounds
C2: 250m + 500m + 750m
Steven-17:37
Run: 200m + 400m +600m
Ro-19:35
Steven-15:59
CKL-18:36
SK1_ MONDAY ONLY
Unbroken “Kelly”
5 rounds for time of:
400m run
30 box jumps – 24″/20″, games standards
30 unbroken wall balls – 20/14 @ 10′ target
DP-26:31
John-23:17
Doug-34:27
Josh-20:51
McCoy-36:38
CKL-32:55
Melanie-39:45
Esteban-29:38
Oscar-34:14
SK3_ FRIDAY ONLY
For time:
10 muscle-ups
20 hspu
100 unbroken double unders
DP-10:48
MVR-DNF, double unders – 96, 87, 84
John-11:26
Marc-3:43
Pat-3:47
CFE:
3 rounds
C2: 250m + 500m + 750m
Steven-17:37
Run: 200m + 400m +600m
Ro-19:35
Steven-15:59
CKL-18:36
SK1_ MONDAY ONLY
Unbroken “Kelly”
5 rounds for time of:
400m run
30 box jumps – 24″/20″, games standards
30 unbroken wall balls – 20/14 @ 10′ target
DP-26:31
John-23:17
Doug-34:27
Josh-20:51
McCoy-36:38
CKL-32:55
Melanie-39:45
Esteban-29:38
Oscar-34:14
SK3_ FRIDAY ONLY
For time:
10 muscle-ups
20 hspu
100 unbroken double unders
DP-10:48
MVR-DNF, double unders – 96, 87, 84
John-11:26
Marc-3:43
Pat-3:47
CFE:
3 rounds
C2: 250m + 500m + 750m
Steven-17:37
Run: 200m + 400m +600m
Ro-19:35
Steven-15:59
CKL-18:36
SK1_ MONDAY ONLY
Unbroken “Kelly”
5 rounds for time of:
400m run
30 box jumps – 24″/20″, games standards
30 unbroken wall balls – 20/14 @ 10′ target
DP-26:31
John-23:17
Doug-34:27
Josh-20:51
McCoy-36:38
CKL-32:55
Melanie-39:45
Esteban-29:38
Oscar-34:14
SK3_ FRIDAY ONLY
For time:
10 muscle-ups
20 hspu
100 unbroken double unders
DP-10:48
MVR-DNF, double unders – 96, 87, 84
John-11:26
Marc-3:43
Pat-3:47
CFE:
3 rounds
C2: 250m + 500m + 750m
Steven-17:37
Run: 200m + 400m +600m
Ro-19:35
Steven-15:59
CKL-18:36
SK3:
McCoy-7:30
SK3:
McCoy-7:30
SK3:
McCoy-7:30
SK3:
McCoy-7:30
SK3:
McCoy-7:30
SK3:
McCoy-7:30
SK3:
McCoy-7:30
SK3:
McCoy-7:30
SK3:
McCoy-7:30
Poor mvr. 🙁 . So close 3 times
I messed up du’s at 50 once. And was dying.
Poor mvr. 🙁 . So close 3 times
I messed up du’s at 50 once. And was dying.
Poor mvr. 🙁 . So close 3 times
I messed up du’s at 50 once. And was dying.
Poor mvr. 🙁 . So close 3 times
I messed up du’s at 50 once. And was dying.
Poor mvr. 🙁 . So close 3 times
I messed up du’s at 50 once. And was dying.
Poor mvr. 🙁 . So close 3 times
I messed up du’s at 50 once. And was dying.
Poor mvr. 🙁 . So close 3 times
I messed up du’s at 50 once. And was dying.
Poor mvr. 🙁 . So close 3 times
I messed up du’s at 50 once. And was dying.
Poor mvr. 🙁 . So close 3 times
I messed up du’s at 50 once. And was dying.
Hey there ShedHeads.
Just a reminder that next Saturday is the next Shed Party at our home in lovely Jefferson Township.
We have gotten lots of responses but are looking for more! There are so many new faces at the Shed and we really hope that some of you newbies can make the party.
For those of you new to the site…Shed Party is next Saturday the 30th at 5:30pm (latecomers are more than welcome!) The WOD will be done 1st thing with food, drinks and games to follow.
There is a signup sheet at the Shed.
My philosophy is the more the merrier.
Hey there ShedHeads.
Just a reminder that next Saturday is the next Shed Party at our home in lovely Jefferson Township.
We have gotten lots of responses but are looking for more! There are so many new faces at the Shed and we really hope that some of you newbies can make the party.
For those of you new to the site…Shed Party is next Saturday the 30th at 5:30pm (latecomers are more than welcome!) The WOD will be done 1st thing with food, drinks and games to follow.
There is a signup sheet at the Shed.
My philosophy is the more the merrier.
Hey there ShedHeads.
Just a reminder that next Saturday is the next Shed Party at our home in lovely Jefferson Township.
We have gotten lots of responses but are looking for more! There are so many new faces at the Shed and we really hope that some of you newbies can make the party.
For those of you new to the site…Shed Party is next Saturday the 30th at 5:30pm (latecomers are more than welcome!) The WOD will be done 1st thing with food, drinks and games to follow.
There is a signup sheet at the Shed.
My philosophy is the more the merrier.
Hey there ShedHeads.
Just a reminder that next Saturday is the next Shed Party at our home in lovely Jefferson Township.
We have gotten lots of responses but are looking for more! There are so many new faces at the Shed and we really hope that some of you newbies can make the party.
For those of you new to the site…Shed Party is next Saturday the 30th at 5:30pm (latecomers are more than welcome!) The WOD will be done 1st thing with food, drinks and games to follow.
There is a signup sheet at the Shed.
My philosophy is the more the merrier.
Hey there ShedHeads.
Just a reminder that next Saturday is the next Shed Party at our home in lovely Jefferson Township.
We have gotten lots of responses but are looking for more! There are so many new faces at the Shed and we really hope that some of you newbies can make the party.
For those of you new to the site…Shed Party is next Saturday the 30th at 5:30pm (latecomers are more than welcome!) The WOD will be done 1st thing with food, drinks and games to follow.
There is a signup sheet at the Shed.
My philosophy is the more the merrier.
Hey there ShedHeads.
Just a reminder that next Saturday is the next Shed Party at our home in lovely Jefferson Township.
We have gotten lots of responses but are looking for more! There are so many new faces at the Shed and we really hope that some of you newbies can make the party.
For those of you new to the site…Shed Party is next Saturday the 30th at 5:30pm (latecomers are more than welcome!) The WOD will be done 1st thing with food, drinks and games to follow.
There is a signup sheet at the Shed.
My philosophy is the more the merrier.
Hey there ShedHeads.
Just a reminder that next Saturday is the next Shed Party at our home in lovely Jefferson Township.
We have gotten lots of responses but are looking for more! There are so many new faces at the Shed and we really hope that some of you newbies can make the party.
For those of you new to the site…Shed Party is next Saturday the 30th at 5:30pm (latecomers are more than welcome!) The WOD will be done 1st thing with food, drinks and games to follow.
There is a signup sheet at the Shed.
My philosophy is the more the merrier.
Hey there ShedHeads.
Just a reminder that next Saturday is the next Shed Party at our home in lovely Jefferson Township.
We have gotten lots of responses but are looking for more! There are so many new faces at the Shed and we really hope that some of you newbies can make the party.
For those of you new to the site…Shed Party is next Saturday the 30th at 5:30pm (latecomers are more than welcome!) The WOD will be done 1st thing with food, drinks and games to follow.
There is a signup sheet at the Shed.
My philosophy is the more the merrier.
Hey there ShedHeads.
Just a reminder that next Saturday is the next Shed Party at our home in lovely Jefferson Township.
We have gotten lots of responses but are looking for more! There are so many new faces at the Shed and we really hope that some of you newbies can make the party.
For those of you new to the site…Shed Party is next Saturday the 30th at 5:30pm (latecomers are more than welcome!) The WOD will be done 1st thing with food, drinks and games to follow.
There is a signup sheet at the Shed.
My philosophy is the more the merrier.
Good Shediquette points. We’ve got just one full week to train at the Shed, followed by a Shed party. And then, sadly, two months away from the most inspiration group of people we’ve known.
Summer Goal: 100 Consecutive DU’s!
Good Shediquette points. We’ve got just one full week to train at the Shed, followed by a Shed party. And then, sadly, two months away from the most inspiration group of people we’ve known.
Summer Goal: 100 Consecutive DU’s!
Good Shediquette points. We’ve got just one full week to train at the Shed, followed by a Shed party. And then, sadly, two months away from the most inspiration group of people we’ve known.
Summer Goal: 100 Consecutive DU’s!
Good Shediquette points. We’ve got just one full week to train at the Shed, followed by a Shed party. And then, sadly, two months away from the most inspiration group of people we’ve known.
Summer Goal: 100 Consecutive DU’s!
Good Shediquette points. We’ve got just one full week to train at the Shed, followed by a Shed party. And then, sadly, two months away from the most inspiration group of people we’ve known.
Summer Goal: 100 Consecutive DU’s!
Good Shediquette points. We’ve got just one full week to train at the Shed, followed by a Shed party. And then, sadly, two months away from the most inspiration group of people we’ve known.
Summer Goal: 100 Consecutive DU’s!
Good Shediquette points. We’ve got just one full week to train at the Shed, followed by a Shed party. And then, sadly, two months away from the most inspiration group of people we’ve known.
Summer Goal: 100 Consecutive DU’s!
Good Shediquette points. We’ve got just one full week to train at the Shed, followed by a Shed party. And then, sadly, two months away from the most inspiration group of people we’ve known.
Summer Goal: 100 Consecutive DU’s!
Good Shediquette points. We’ve got just one full week to train at the Shed, followed by a Shed party. And then, sadly, two months away from the most inspiration group of people we’ve known.
Summer Goal: 100 Consecutive DU’s!
Two months?!
Two months?!
Two months?!
Two months?!
Two months?!
Two months?!
Two months?!
Two months?!
Two months?!
We leave July 3 for Romania. We return August 25.
We’re always gone summers. You didn’t realize it because I still daily post on the blog in our absence.
You think I’m around because you keep talking to me here. 🙂
We were relatively new the first summer we were gone. And we came back from that summer resolved to actually do this Paleo Diet thing. And then I lost thirty pounds.
And then we spent a full year at the Shed.
Then came another summer.
I returned from that summer suddenly doing DU’s. I’ll never forget that first day I did them. I did 40 in a row that day. I’ve only recently extended my record to 54.
This summer Adriana is resolved to finally conquer DU’s. I’ve just recently gotten pull-ups. My plan is to return with a 100 consecutive DU’s and many more connected pull-ups.
You’ll hardly miss me, Marc. Because you’ll see me every day on the blog.
When we get back, we’re throwing a party for Kieran, if he ever finishes that PhD.
We leave July 3 for Romania. We return August 25.
We’re always gone summers. You didn’t realize it because I still daily post on the blog in our absence.
You think I’m around because you keep talking to me here. 🙂
We were relatively new the first summer we were gone. And we came back from that summer resolved to actually do this Paleo Diet thing. And then I lost thirty pounds.
And then we spent a full year at the Shed.
Then came another summer.
I returned from that summer suddenly doing DU’s. I’ll never forget that first day I did them. I did 40 in a row that day. I’ve only recently extended my record to 54.
This summer Adriana is resolved to finally conquer DU’s. I’ve just recently gotten pull-ups. My plan is to return with a 100 consecutive DU’s and many more connected pull-ups.
You’ll hardly miss me, Marc. Because you’ll see me every day on the blog.
When we get back, we’re throwing a party for Kieran, if he ever finishes that PhD.
We leave July 3 for Romania. We return August 25.
We’re always gone summers. You didn’t realize it because I still daily post on the blog in our absence.
You think I’m around because you keep talking to me here. 🙂
We were relatively new the first summer we were gone. And we came back from that summer resolved to actually do this Paleo Diet thing. And then I lost thirty pounds.
And then we spent a full year at the Shed.
Then came another summer.
I returned from that summer suddenly doing DU’s. I’ll never forget that first day I did them. I did 40 in a row that day. I’ve only recently extended my record to 54.
This summer Adriana is resolved to finally conquer DU’s. I’ve just recently gotten pull-ups. My plan is to return with a 100 consecutive DU’s and many more connected pull-ups.
You’ll hardly miss me, Marc. Because you’ll see me every day on the blog.
When we get back, we’re throwing a party for Kieran, if he ever finishes that PhD.
We leave July 3 for Romania. We return August 25.
We’re always gone summers. You didn’t realize it because I still daily post on the blog in our absence.
You think I’m around because you keep talking to me here. 🙂
We were relatively new the first summer we were gone. And we came back from that summer resolved to actually do this Paleo Diet thing. And then I lost thirty pounds.
And then we spent a full year at the Shed.
Then came another summer.
I returned from that summer suddenly doing DU’s. I’ll never forget that first day I did them. I did 40 in a row that day. I’ve only recently extended my record to 54.
This summer Adriana is resolved to finally conquer DU’s. I’ve just recently gotten pull-ups. My plan is to return with a 100 consecutive DU’s and many more connected pull-ups.
You’ll hardly miss me, Marc. Because you’ll see me every day on the blog.
When we get back, we’re throwing a party for Kieran, if he ever finishes that PhD.
We leave July 3 for Romania. We return August 25.
We’re always gone summers. You didn’t realize it because I still daily post on the blog in our absence.
You think I’m around because you keep talking to me here. 🙂
We were relatively new the first summer we were gone. And we came back from that summer resolved to actually do this Paleo Diet thing. And then I lost thirty pounds.
And then we spent a full year at the Shed.
Then came another summer.
I returned from that summer suddenly doing DU’s. I’ll never forget that first day I did them. I did 40 in a row that day. I’ve only recently extended my record to 54.
This summer Adriana is resolved to finally conquer DU’s. I’ve just recently gotten pull-ups. My plan is to return with a 100 consecutive DU’s and many more connected pull-ups.
You’ll hardly miss me, Marc. Because you’ll see me every day on the blog.
When we get back, we’re throwing a party for Kieran, if he ever finishes that PhD.
We leave July 3 for Romania. We return August 25.
We’re always gone summers. You didn’t realize it because I still daily post on the blog in our absence.
You think I’m around because you keep talking to me here. 🙂
We were relatively new the first summer we were gone. And we came back from that summer resolved to actually do this Paleo Diet thing. And then I lost thirty pounds.
And then we spent a full year at the Shed.
Then came another summer.
I returned from that summer suddenly doing DU’s. I’ll never forget that first day I did them. I did 40 in a row that day. I’ve only recently extended my record to 54.
This summer Adriana is resolved to finally conquer DU’s. I’ve just recently gotten pull-ups. My plan is to return with a 100 consecutive DU’s and many more connected pull-ups.
You’ll hardly miss me, Marc. Because you’ll see me every day on the blog.
When we get back, we’re throwing a party for Kieran, if he ever finishes that PhD.
We leave July 3 for Romania. We return August 25.
We’re always gone summers. You didn’t realize it because I still daily post on the blog in our absence.
You think I’m around because you keep talking to me here. 🙂
We were relatively new the first summer we were gone. And we came back from that summer resolved to actually do this Paleo Diet thing. And then I lost thirty pounds.
And then we spent a full year at the Shed.
Then came another summer.
I returned from that summer suddenly doing DU’s. I’ll never forget that first day I did them. I did 40 in a row that day. I’ve only recently extended my record to 54.
This summer Adriana is resolved to finally conquer DU’s. I’ve just recently gotten pull-ups. My plan is to return with a 100 consecutive DU’s and many more connected pull-ups.
You’ll hardly miss me, Marc. Because you’ll see me every day on the blog.
When we get back, we’re throwing a party for Kieran, if he ever finishes that PhD.
We leave July 3 for Romania. We return August 25.
We’re always gone summers. You didn’t realize it because I still daily post on the blog in our absence.
You think I’m around because you keep talking to me here. 🙂
We were relatively new the first summer we were gone. And we came back from that summer resolved to actually do this Paleo Diet thing. And then I lost thirty pounds.
And then we spent a full year at the Shed.
Then came another summer.
I returned from that summer suddenly doing DU’s. I’ll never forget that first day I did them. I did 40 in a row that day. I’ve only recently extended my record to 54.
This summer Adriana is resolved to finally conquer DU’s. I’ve just recently gotten pull-ups. My plan is to return with a 100 consecutive DU’s and many more connected pull-ups.
You’ll hardly miss me, Marc. Because you’ll see me every day on the blog.
When we get back, we’re throwing a party for Kieran, if he ever finishes that PhD.
We leave July 3 for Romania. We return August 25.
We’re always gone summers. You didn’t realize it because I still daily post on the blog in our absence.
You think I’m around because you keep talking to me here. 🙂
We were relatively new the first summer we were gone. And we came back from that summer resolved to actually do this Paleo Diet thing. And then I lost thirty pounds.
And then we spent a full year at the Shed.
Then came another summer.
I returned from that summer suddenly doing DU’s. I’ll never forget that first day I did them. I did 40 in a row that day. I’ve only recently extended my record to 54.
This summer Adriana is resolved to finally conquer DU’s. I’ve just recently gotten pull-ups. My plan is to return with a 100 consecutive DU’s and many more connected pull-ups.
You’ll hardly miss me, Marc. Because you’ll see me every day on the blog.
When we get back, we’re throwing a party for Kieran, if he ever finishes that PhD.
Romanian Double Under Summer Camp!
Romanian Double Under Summer Camp!
Romanian Double Under Summer Camp!
Romanian Double Under Summer Camp!
Romanian Double Under Summer Camp!
Romanian Double Under Summer Camp!
Romanian Double Under Summer Camp!
Romanian Double Under Summer Camp!
Romanian Double Under Summer Camp!