February 2009

As Many Rounds As Possible (AMRAP) in 20 minutes of: 50 squats 25 back extensions 10 hang power cleans – 135#, 85# post rounds and reps to comments: This photo is a direct result of intensity that was "dialed in"!  He left behind more than a sweat soul… I think he released a demon!   […]

"C2 Helen" 3 rounds for time of: 500 meter row 21 kettlebell swings – 24kg, 16kg 12 pull-ups post times to comments:   main site wod Congrats to Alex and Bill for accomplishing their first kipping pull-ups today!  No more band-assisted pull-ups for these guys… and Bill got his first "rip", check it out:  

RedShed Rest Day     In the shed, we get the question often "this is it?  this is all I have to do?  this workout is only 10 minutes, is that enough?"  And after that individual has recovered (usually leaving his/her sweat soul behind), I like to re-explain the idea of improving work capacity.  In

front squat: 5,4,3,2,1 K2E: 25,20,15,10,5   Johnny D working on a strong front squat! main site wod Local bike shop representing in the shed today!  John from CycleWorks in Byram, NJ and Pro Rider, Jeff Lenosky doing yesterday's 21-15-9.  (you can find links to both Jeff's page and CycleWorks in the RedShed Friends section)

  For Time: 21-15-9 push press – 115#, 75# (scale accordingly) wall ball – 20#, 15# ring dips post times to comments: The 21-15-9 format is simple, yet extremely effective when approached with intensity.  Whether the WOD includes 2, 3 or more exercises… the format and approach is always the same.  For the WOD above,

High Point Regional High School’s 4th Annual Technology Student Association Easter TSA 5K Run/Walk Fundraiser Rain or Shine!   Saturday April 4th, 2009 9 A.M. Race Woodbourne Park Sherman Ridge Road Wantage, New Jersey The same course as the Woodbourne 5K! Course is 3.1 miles on paved paths; flat, double loop course T-SHIRTS & GOODY

Steve's Birthday WOD:  Steve is 36 today (2/23), so we themed the workout accordingly! Do the following for time: row 36 calories 3 rounds of: 12 deadlifts-225# (135#), 12 push-ups row 36 calories 3 rounds of: 12 overhead squats-95# (65#), 12 pull-ups row 36 calories post times to comments: Steve is a successful business owner,

RedShed Rest Day You need to watch this video.  And if you haven't subscribed to the CF Journal, it is time to! "A unification of fitness and health"… that is what happens when you CrossFit.  Enjoy the rest day main site wod

5 rounds for time of: 400m run 6 clean & jerk – 135#, 85# (Grace weight) post times to comments: main site wod… and nice rugby pic!

"Fran" 21-15-9 thrusters-95#,65# pull-ups Click here to view many "Fran" videos post times to comments: main site rest day