March 2009

This rest day, I wanted to reflect upon how the RedShed came to be and how far it has come. WOD, AMRAP, FGB, 21-15-9, Chipper…the formats of our training Fran, Jackie, Filthy 50, Cindy, CFT, even Pookie…the workouts we put our bodies through HSPU, SDHP, K2E, GHD sit-ups, wall balls, double unders and muscle-ups…if you […]

On the way to Affiliation: CrossFit Level 1 Certification VA Beach Labor Day Weekend 2008       Humble beginnings: A few pieces of equipment and the dedicated crew of our founding athletes Where we run our 400 meters   What we have evolved into The group has grown and despite a very cold winter,

Tabata Mash-up 8 rounds of: pull-ups box jumps 20 seconds of pull-ups, 10 seconds of rest, 20 seconds of box jumps, 10 seconds of rest = 1 round remember, you only have 10 seconds to record your reps and prepare for the next movement… this is an 8 minute WOD… so don't short-change yourself on

As Many Rounds As Possible in 20 minutes of: 10 sumo deadlift high pull – 95#, 55# 10 ring dips 10 ghd sit-ups 10 back extensions post rounds to comments: main site wod

"Lizzy-D" 21-15-9 squat cleans – 115#, 75# (scale accordingly) handstand push-ups (click here for variations) …for time! post times to comments: main site wod

A HUGE THANKS to John, Frank and crew for making our dream a reality.  And thanks to Jeff Lenosky for introducing me to John and Frank!  Opportunity is knocking, ladies and gentlemen… we shall not disappoint!  Need a bike?  Go see John and Frank at Cycleworks!  

RedShed Rest Day rest up, you have earned it! main site rest day

Phase 1 100 wall ball shots for time (20#, 15#) rest exactly 5 minutes Phase 2 100 kettlebell swings for time (24kg, 16kg) post wod times separately to comments: main site wod

10 rounds for time of: 10 thrusters – 65#, 45# 10 pull-ups post times to comments: AM private training will be in the shed today PM private and group training will be in Netcong gym main site wod

RedShed Rest Day or 5k row All training in the shed today, starting at 5pm! main site wod a pic of yesterday's goblet squat