May 2009

We are experimenting with new options on RedShed Rest Day.  Each Thursday is usually a rest day for those who are training full-time in the shed.  Since we have more space… and a lot more athletes, we are offering up some choices on Thursdays. OPTION 1: Strength Day back squat – 5,5,5,3,3 OPTION 2: Make-up […]

For Time: 21 push press – 95# (65#) 3 ring push-ups 18 push press 6 ring push-ups 15 push press 9 ring push-ups 12 push press 12 ring push-ups 9 push press 15 ring push-ups 6 push press 18 ring push-ups 3 push press 21 ring push-ups post times to comments: main site wod  

"The Last (deadlift) Ascent"  5 – 10 – 15 reps for time of: 250#(165#) deadlift box jump post times to comments: main site wod

For time: 1000 meter row 3 rounds of: 75#(45#) thrusters, 15 reps pull-ups, 15 reps post times to comments: main site rest day

RedShed Rest Day… but more importantly, it is Mother's Day. I lost my Mom to cancer in 1993, and I still miss her everyday.  As much as I wish she was still here with us, I feel blessed to have a loving sister and a caring Mother-in-Law to provide that "Mom" feeling when I need

5K run We are running the New Providence 5K this morning.  Race starts at 9AM, scroll down the left side bar for registration and directions.   The gym is closed today to encourage all ShedHeads to run.  If you are not joining us for the 5K, find time to do today's main site WOD, and

"Belching Grace" 5 rounds for time of: 6 clean & jerk – 135#, 85# 10 burpees post times to comments: main site wod

RedShed Rest Day… make-up day main site rest day Well, it is official!  The RedShed has moved out of the garage and into some nice space.  We started out with 7 athletes.  Now, 7 months and many sweat souls later, we are over 30 strong and getting stronger!  I admit I will miss "the shed",

Complete as many rounds as possible in 20 minutes of: 15 deadlifts, 115# (65#) 10 hang cleans, 115# (65#) 5 sumo deadlift high pulls, 115# (65#) post rounds to comments: main site wod

For time: 21 – 15 – 9 push press – 95# (65#) overhead squat – 95# (65#) GHD sit-ups Use one barbell (and no rack) per athlete for this WOD… clean the barbell, perform the push press, then rack the bar on your back, adjust your hands to your ohs grip, pop it up and hammer