January 2010

For Time: 30 squat cleans – 95# (65#) 50 toes to bar 30 push jerks – 95# (65#) 50 box jumps 30 push-ups 50 squats   DAY 8 of the burpee/d-u challenge   main site  

RedShed Rest Day Great first week of 2010!  A lot of simple changes made in the shed over the New Year weekend.  Just a great example of what happens when good people come together with a common vision!  When you enter the shed, and you see these ShedHeads… say "Thanks"… they made the shed OURS!!!

10 rounds for time of: 15 deadlifts – 135# (95#) 10 pull-ups   compare times to 08/12/2009   DAY 6 of the burpee/d-u challenge   main site

Complete as many rounds as possible in 20 minutes of: 15 sumo deadlift high pulls – 95# (65#) 10 push press – 95# (65#) 5 burpees     DAY 5 of the burpee/d-u challenge   main site

Personal Training provided by RedShed Elite Fitness One on One and Semi-Private Training Youth Training/Athletic Development Speed and Quickness All training sessions run 30-45 minutes (youth training and speed and quickness run 20-30 minutes). Personal Training must be scheduled/canceled in advance. Training is available from 5AM – 7AM & 12PM – 3PM Monday -Saturday. **5

RedShed Rest Day Open Gym: 3pm-7pm  (check out the comments section to find out what we mean by "open gym")   Strength: clean & jerk 1,1,1,1,1 Endurance: 500m row, 1 minute rest – 5 rounds Basic Training: must be scheduled in advance (let us know what time to expect you, please!) One on One: occurs

Power Hang Clean: 6,6,6,6   5 rounds for time of: 15 ring push-ups 20 kettlebell swings – 24kg (16kg) 15 ghd sit-ups    DAY 3 of the burpee/d-u challenge   main site

Strict Press: 6,5,4,3,2,1   3 rounds for time of: 50 squats 500 meter row 25 back extensions   DAY 2 of the burpee/d-u challenge   main site

"Happy Birthday Maria" Complete the following for time: 24 box jumps 12 pull-ups 6 thrusters – 135# (85#) 8 burpees 6 thrusters 8 burpees 6 thrusters 8 burpees 6 thrusters 12 pull-ups 24 double unders   What can you say about Maria?  Awesome athlete?… yes!  Talented coach?… yes!  Great person?… yes!  Maria has what it

Have you recovered yet from the short, but tough week? Evolution of the Shed 2009: Original ShedHeads from the days in the garage gym to the move into the box in Netcong that brought many new faces, monthly 5K races, sexy skins, exotic footwear, Mt. RedShed and the tiniest of future CF Kids.  More importantly,