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120729 Rest Day

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RedShed Rest Day

TYM Group

 

Pat hc

A note from C.E.:

It is clearly obvious that the sport of fitness is growing by leaps and bounds, and in the shed it is no different.  We have several inquiries each week, many of which decide to begin training with us right away!  With this welcomed growth, it has become increasingly difficult for our coaches to accommodate everyone and school up our newbies as we have done in the past.  Therefore we have decided to implement Basic Training for all new athletes starting in August.  If you just recently began training with us, and would like to participate in August's Basic Training Session, please let a coach know and we will explain the details to you.  The details of BT can be found in our "About RedShed" sidebar link.  Please make note that Basic Training sessions may influence Thursday and Saturday training hours, so please be courteous to our new athletes and be aware of the Hours of Operation across the board.

Regarding programming moving forward…

Shedkickers will be reduced to one WOD per week… 1 for men and 1 for women.  These WODs are programmed with specific stimulus in mind, and are not to be scaled in either direction.  Doing so, or insisting to do so against the direction of the coaching staff is a red flag… an asterisk next to your time is not a badge of honor… it means you don't get it, or I need to do a better job of programming.  Please don't be that guy, and please don't put your coaches in that position.

Strength volume and endurance will be formatted into your WODs weekly.  Thursdays will be Olympic Lifting Practice, where Coach Colin and Coach Doug will hook you up (and your grip!). 

Summer is coming to a close, and I feel like we have had an extremely productive one!  I have seen many of you accomplish a ton, and I am very proud of everyone!

Keep working hard, and we promise to keep working hard for you!

Yours in Fitness,

Pat, Janine, Doug, Brielle and Colin

 

0 thoughts on “120729 Rest Day”

  1. J9

    ShedKickers Week of 120723
    CFWE SK_
    AMRAP in 10:00 of:
    2 rope ascents
    3 squat cleans – 185/115
    4 mu
    Kevin-3+5
    Brendan-5
    SK1_ MONDAY ONLY
    AMRepsAP in 15:00 of:
    hspu
    *perform 15 squats EMOM, starting at minute zero*
    J9-58
    Brian-41
    MVR-85
    Heff-52
    John-52
    Kieran-62
    Kate-22
    Marc-101
    Lily-109
    Janice-66
    Pat-99
    Kevin-146
    Carlo-135
    Brendan-104
    SK2_ FRIDAY ONLY
    For time:
    30 ghd sit-ups
    30 deadlifts – 225/155
    30 double unders
    30 ohs – 95/65
    30 pull-ups
    DP-13:46
    Kieran-14:30
    Doug-11:45
    Colin-5:31
    MVR-8:18
    Josh-5:13
    Kate-7:35
    Marc-8:08
    JoeG-9:27
    CKL-8:56
    Scott-7:57
    Pat-7:57
    Kevin-6:21
    J9-6:46
    Brendan-5:02
    CFE
    3 rounds:
    C2: 250m (recover) + 500m (recover) + 750m (recover)
    Run: 200m (recover) + 400m (recover) + 600m (recover)
    Randy-17:32
    Doug-17:21
    Recovery: 1 minute in between each interval
    Rest: 2 minutes in between each round

  2. J9

    ShedKickers Week of 120723
    CFWE SK_
    AMRAP in 10:00 of:
    2 rope ascents
    3 squat cleans – 185/115
    4 mu
    Kevin-3+5
    Brendan-5
    SK1_ MONDAY ONLY
    AMRepsAP in 15:00 of:
    hspu
    *perform 15 squats EMOM, starting at minute zero*
    J9-58
    Brian-41
    MVR-85
    Heff-52
    John-52
    Kieran-62
    Kate-22
    Marc-101
    Lily-109
    Janice-66
    Pat-99
    Kevin-146
    Carlo-135
    Brendan-104
    SK2_ FRIDAY ONLY
    For time:
    30 ghd sit-ups
    30 deadlifts – 225/155
    30 double unders
    30 ohs – 95/65
    30 pull-ups
    DP-13:46
    Kieran-14:30
    Doug-11:45
    Colin-5:31
    MVR-8:18
    Josh-5:13
    Kate-7:35
    Marc-8:08
    JoeG-9:27
    CKL-8:56
    Scott-7:57
    Pat-7:57
    Kevin-6:21
    J9-6:46
    Brendan-5:02
    CFE
    3 rounds:
    C2: 250m (recover) + 500m (recover) + 750m (recover)
    Run: 200m (recover) + 400m (recover) + 600m (recover)
    Randy-17:32
    Doug-17:21
    Recovery: 1 minute in between each interval
    Rest: 2 minutes in between each round

  3. J9

    ShedKickers Week of 120723
    CFWE SK_
    AMRAP in 10:00 of:
    2 rope ascents
    3 squat cleans – 185/115
    4 mu
    Kevin-3+5
    Brendan-5
    SK1_ MONDAY ONLY
    AMRepsAP in 15:00 of:
    hspu
    *perform 15 squats EMOM, starting at minute zero*
    J9-58
    Brian-41
    MVR-85
    Heff-52
    John-52
    Kieran-62
    Kate-22
    Marc-101
    Lily-109
    Janice-66
    Pat-99
    Kevin-146
    Carlo-135
    Brendan-104
    SK2_ FRIDAY ONLY
    For time:
    30 ghd sit-ups
    30 deadlifts – 225/155
    30 double unders
    30 ohs – 95/65
    30 pull-ups
    DP-13:46
    Kieran-14:30
    Doug-11:45
    Colin-5:31
    MVR-8:18
    Josh-5:13
    Kate-7:35
    Marc-8:08
    JoeG-9:27
    CKL-8:56
    Scott-7:57
    Pat-7:57
    Kevin-6:21
    J9-6:46
    Brendan-5:02
    CFE
    3 rounds:
    C2: 250m (recover) + 500m (recover) + 750m (recover)
    Run: 200m (recover) + 400m (recover) + 600m (recover)
    Randy-17:32
    Doug-17:21
    Recovery: 1 minute in between each interval
    Rest: 2 minutes in between each round

  4. J9

    ShedKickers Week of 120723
    CFWE SK_
    AMRAP in 10:00 of:
    2 rope ascents
    3 squat cleans – 185/115
    4 mu
    Kevin-3+5
    Brendan-5
    SK1_ MONDAY ONLY
    AMRepsAP in 15:00 of:
    hspu
    *perform 15 squats EMOM, starting at minute zero*
    J9-58
    Brian-41
    MVR-85
    Heff-52
    John-52
    Kieran-62
    Kate-22
    Marc-101
    Lily-109
    Janice-66
    Pat-99
    Kevin-146
    Carlo-135
    Brendan-104
    SK2_ FRIDAY ONLY
    For time:
    30 ghd sit-ups
    30 deadlifts – 225/155
    30 double unders
    30 ohs – 95/65
    30 pull-ups
    DP-13:46
    Kieran-14:30
    Doug-11:45
    Colin-5:31
    MVR-8:18
    Josh-5:13
    Kate-7:35
    Marc-8:08
    JoeG-9:27
    CKL-8:56
    Scott-7:57
    Pat-7:57
    Kevin-6:21
    J9-6:46
    Brendan-5:02
    CFE
    3 rounds:
    C2: 250m (recover) + 500m (recover) + 750m (recover)
    Run: 200m (recover) + 400m (recover) + 600m (recover)
    Randy-17:32
    Doug-17:21
    Recovery: 1 minute in between each interval
    Rest: 2 minutes in between each round

  5. J9

    ShedKickers Week of 120723
    CFWE SK_
    AMRAP in 10:00 of:
    2 rope ascents
    3 squat cleans – 185/115
    4 mu
    Kevin-3+5
    Brendan-5
    SK1_ MONDAY ONLY
    AMRepsAP in 15:00 of:
    hspu
    *perform 15 squats EMOM, starting at minute zero*
    J9-58
    Brian-41
    MVR-85
    Heff-52
    John-52
    Kieran-62
    Kate-22
    Marc-101
    Lily-109
    Janice-66
    Pat-99
    Kevin-146
    Carlo-135
    Brendan-104
    SK2_ FRIDAY ONLY
    For time:
    30 ghd sit-ups
    30 deadlifts – 225/155
    30 double unders
    30 ohs – 95/65
    30 pull-ups
    DP-13:46
    Kieran-14:30
    Doug-11:45
    Colin-5:31
    MVR-8:18
    Josh-5:13
    Kate-7:35
    Marc-8:08
    JoeG-9:27
    CKL-8:56
    Scott-7:57
    Pat-7:57
    Kevin-6:21
    J9-6:46
    Brendan-5:02
    CFE
    3 rounds:
    C2: 250m (recover) + 500m (recover) + 750m (recover)
    Run: 200m (recover) + 400m (recover) + 600m (recover)
    Randy-17:32
    Doug-17:21
    Recovery: 1 minute in between each interval
    Rest: 2 minutes in between each round

  6. J9

    ShedKickers Week of 120723
    CFWE SK_
    AMRAP in 10:00 of:
    2 rope ascents
    3 squat cleans – 185/115
    4 mu
    Kevin-3+5
    Brendan-5
    SK1_ MONDAY ONLY
    AMRepsAP in 15:00 of:
    hspu
    *perform 15 squats EMOM, starting at minute zero*
    J9-58
    Brian-41
    MVR-85
    Heff-52
    John-52
    Kieran-62
    Kate-22
    Marc-101
    Lily-109
    Janice-66
    Pat-99
    Kevin-146
    Carlo-135
    Brendan-104
    SK2_ FRIDAY ONLY
    For time:
    30 ghd sit-ups
    30 deadlifts – 225/155
    30 double unders
    30 ohs – 95/65
    30 pull-ups
    DP-13:46
    Kieran-14:30
    Doug-11:45
    Colin-5:31
    MVR-8:18
    Josh-5:13
    Kate-7:35
    Marc-8:08
    JoeG-9:27
    CKL-8:56
    Scott-7:57
    Pat-7:57
    Kevin-6:21
    J9-6:46
    Brendan-5:02
    CFE
    3 rounds:
    C2: 250m (recover) + 500m (recover) + 750m (recover)
    Run: 200m (recover) + 400m (recover) + 600m (recover)
    Randy-17:32
    Doug-17:21
    Recovery: 1 minute in between each interval
    Rest: 2 minutes in between each round

  7. J9

    ShedKickers Week of 120723
    CFWE SK_
    AMRAP in 10:00 of:
    2 rope ascents
    3 squat cleans – 185/115
    4 mu
    Kevin-3+5
    Brendan-5
    SK1_ MONDAY ONLY
    AMRepsAP in 15:00 of:
    hspu
    *perform 15 squats EMOM, starting at minute zero*
    J9-58
    Brian-41
    MVR-85
    Heff-52
    John-52
    Kieran-62
    Kate-22
    Marc-101
    Lily-109
    Janice-66
    Pat-99
    Kevin-146
    Carlo-135
    Brendan-104
    SK2_ FRIDAY ONLY
    For time:
    30 ghd sit-ups
    30 deadlifts – 225/155
    30 double unders
    30 ohs – 95/65
    30 pull-ups
    DP-13:46
    Kieran-14:30
    Doug-11:45
    Colin-5:31
    MVR-8:18
    Josh-5:13
    Kate-7:35
    Marc-8:08
    JoeG-9:27
    CKL-8:56
    Scott-7:57
    Pat-7:57
    Kevin-6:21
    J9-6:46
    Brendan-5:02
    CFE
    3 rounds:
    C2: 250m (recover) + 500m (recover) + 750m (recover)
    Run: 200m (recover) + 400m (recover) + 600m (recover)
    Randy-17:32
    Doug-17:21
    Recovery: 1 minute in between each interval
    Rest: 2 minutes in between each round

  8. J9

    ShedKickers Week of 120723
    CFWE SK_
    AMRAP in 10:00 of:
    2 rope ascents
    3 squat cleans – 185/115
    4 mu
    Kevin-3+5
    Brendan-5
    SK1_ MONDAY ONLY
    AMRepsAP in 15:00 of:
    hspu
    *perform 15 squats EMOM, starting at minute zero*
    J9-58
    Brian-41
    MVR-85
    Heff-52
    John-52
    Kieran-62
    Kate-22
    Marc-101
    Lily-109
    Janice-66
    Pat-99
    Kevin-146
    Carlo-135
    Brendan-104
    SK2_ FRIDAY ONLY
    For time:
    30 ghd sit-ups
    30 deadlifts – 225/155
    30 double unders
    30 ohs – 95/65
    30 pull-ups
    DP-13:46
    Kieran-14:30
    Doug-11:45
    Colin-5:31
    MVR-8:18
    Josh-5:13
    Kate-7:35
    Marc-8:08
    JoeG-9:27
    CKL-8:56
    Scott-7:57
    Pat-7:57
    Kevin-6:21
    J9-6:46
    Brendan-5:02
    CFE
    3 rounds:
    C2: 250m (recover) + 500m (recover) + 750m (recover)
    Run: 200m (recover) + 400m (recover) + 600m (recover)
    Randy-17:32
    Doug-17:21
    Recovery: 1 minute in between each interval
    Rest: 2 minutes in between each round

  9. J9

    ShedKickers Week of 120723
    CFWE SK_
    AMRAP in 10:00 of:
    2 rope ascents
    3 squat cleans – 185/115
    4 mu
    Kevin-3+5
    Brendan-5
    SK1_ MONDAY ONLY
    AMRepsAP in 15:00 of:
    hspu
    *perform 15 squats EMOM, starting at minute zero*
    J9-58
    Brian-41
    MVR-85
    Heff-52
    John-52
    Kieran-62
    Kate-22
    Marc-101
    Lily-109
    Janice-66
    Pat-99
    Kevin-146
    Carlo-135
    Brendan-104
    SK2_ FRIDAY ONLY
    For time:
    30 ghd sit-ups
    30 deadlifts – 225/155
    30 double unders
    30 ohs – 95/65
    30 pull-ups
    DP-13:46
    Kieran-14:30
    Doug-11:45
    Colin-5:31
    MVR-8:18
    Josh-5:13
    Kate-7:35
    Marc-8:08
    JoeG-9:27
    CKL-8:56
    Scott-7:57
    Pat-7:57
    Kevin-6:21
    J9-6:46
    Brendan-5:02
    CFE
    3 rounds:
    C2: 250m (recover) + 500m (recover) + 750m (recover)
    Run: 200m (recover) + 400m (recover) + 600m (recover)
    Randy-17:32
    Doug-17:21
    Recovery: 1 minute in between each interval
    Rest: 2 minutes in between each round

  19. pete

    Thanks redshed..I did my firat duathalon this morning and would not have even thought of doing that 5 months ago…1 mile run..11 mile bike..3.1 mile run…1 hr 13 mins..the work at the shed got me here..

  20. pete

    Thanks redshed..I did my firat duathalon this morning and would not have even thought of doing that 5 months ago…1 mile run..11 mile bike..3.1 mile run…1 hr 13 mins..the work at the shed got me here..

  21. pete

    Thanks redshed..I did my firat duathalon this morning and would not have even thought of doing that 5 months ago…1 mile run..11 mile bike..3.1 mile run…1 hr 13 mins..the work at the shed got me here..

  22. pete

    Thanks redshed..I did my firat duathalon this morning and would not have even thought of doing that 5 months ago…1 mile run..11 mile bike..3.1 mile run…1 hr 13 mins..the work at the shed got me here..

  23. pete

    Thanks redshed..I did my firat duathalon this morning and would not have even thought of doing that 5 months ago…1 mile run..11 mile bike..3.1 mile run…1 hr 13 mins..the work at the shed got me here..

  24. pete

    Thanks redshed..I did my firat duathalon this morning and would not have even thought of doing that 5 months ago…1 mile run..11 mile bike..3.1 mile run…1 hr 13 mins..the work at the shed got me here..

  25. pete

    Thanks redshed..I did my firat duathalon this morning and would not have even thought of doing that 5 months ago…1 mile run..11 mile bike..3.1 mile run…1 hr 13 mins..the work at the shed got me here..

  26. pete

    Thanks redshed..I did my firat duathalon this morning and would not have even thought of doing that 5 months ago…1 mile run..11 mile bike..3.1 mile run…1 hr 13 mins..the work at the shed got me here..

  27. pete

    Thanks redshed..I did my firat duathalon this morning and would not have even thought of doing that 5 months ago…1 mile run..11 mile bike..3.1 mile run…1 hr 13 mins..the work at the shed got me here..

  82. K8

    Awesome day with the fit moms today. We had a 60 th place finisher and all finished within the first 300 of 1800.
    Thanks for the support guys!!
    We are now sitting on the beach drinking wine.

  83. K8

    Awesome day with the fit moms today. We had a 60 th place finisher and all finished within the first 300 of 1800.
    Thanks for the support guys!!
    We are now sitting on the beach drinking wine.

  84. K8

    Awesome day with the fit moms today. We had a 60 th place finisher and all finished within the first 300 of 1800.
    Thanks for the support guys!!
    We are now sitting on the beach drinking wine.

  85. K8

    Awesome day with the fit moms today. We had a 60 th place finisher and all finished within the first 300 of 1800.
    Thanks for the support guys!!
    We are now sitting on the beach drinking wine.

  86. K8

    Awesome day with the fit moms today. We had a 60 th place finisher and all finished within the first 300 of 1800.
    Thanks for the support guys!!
    We are now sitting on the beach drinking wine.

  87. K8

    Awesome day with the fit moms today. We had a 60 th place finisher and all finished within the first 300 of 1800.
    Thanks for the support guys!!
    We are now sitting on the beach drinking wine.

  88. K8

    Awesome day with the fit moms today. We had a 60 th place finisher and all finished within the first 300 of 1800.
    Thanks for the support guys!!
    We are now sitting on the beach drinking wine.

  89. K8

    Awesome day with the fit moms today. We had a 60 th place finisher and all finished within the first 300 of 1800.
    Thanks for the support guys!!
    We are now sitting on the beach drinking wine.

  90. K8

    Awesome day with the fit moms today. We had a 60 th place finisher and all finished within the first 300 of 1800.
    Thanks for the support guys!!
    We are now sitting on the beach drinking wine.

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