February 2010

RedShed Rest Day Open Gym:  3pm – 7pm Strength:  weighted pull-ups 5,5,5,5,5 Endurance:  5K row DAY 46 of the burpee/d-u challenge crossfit.com

Push press: 5,5,5,5,5   Complete as many rounds as possible in 10 minutes of: 10 squats 10 ring dips 10 burpees compare final loads and rounds to 09/18/2009   DAY 45 of the burpee/d-u challenge crossfit,com

L-sits on the rings: 10 second holds, 5 rounds   "Melanie" 3 rounds for time of: 13 pull-ups 13 deadlifts – 155# (95#) 13 power cleans – 155# (95#) 13 box jumps   Today is Melanie's birthday.  In April, Melanie (and Randy) will have been with us for one year.  In that time, we have

Descending ladder:  15-14-13-12-11-10 push press front squat 115# (75#) compare times to 07/19/2009 DAY 43 of the burpee/d-u challenge crossfit.com

RedShed Rest Day Nice work this week, folks.  We lost half a day due to the snow, but all in all, we did OK.  Still, there are a lot of ShedHeads missing from our daily results.  I know that life can get in the way at times, but don't short-change your health!  Rest Day Topic:

Complete as many rounds as possible in 20 minutes of: 5 thrusters – 95# (65#) 7 hang cleans – 95# (65#) 10 sumo deadlift high pulls – 95# (65#)   compare rounds to 08/31/2009 DAY 41 of the burpee/d-u challenge   crossfit.com

Complete the following for time: 1k row 21-15-9: overhead squats – 95# (65#), ring dips 1k row (no racks for the ohs, all barbells will be on the deck)   DAY 40 of the burpee/d-u challenge   crossfit.com

RedShed Rest Day   Open Gym: 3pm-7pm Open Gym rules: Coach will be present if help is needed.  Open gym is for any RedShed Athlete to take advantage of for strength work, endurance training, basic training, main site training, make-ups or skills practice.  Please respect the open gym hours, for 1 on 1 training takes

DUE TO DETERIORATING ROAD & VISIBILITY CONDITIONS, THE SHED WILL BE CLOSED THIS AFTERNOON AND THIS EVENING. WE WANT OUR FAMILY OF SHEDHEADS TO BE SAFE, SO PLEASE USE EXTREME CAUTION DURING YOUR TRAVELS…AND IF TRAVEL IS NOT NECESSARY, STAY OFF THE ROADS!! Yours in Fitness, Pat & Janine

Hang squat clean: 6,6,6,6   Complete as many rounds as possible in 10 minutes of: 10 wall ball shots – 20# (15#) 10 box jumps 10 kettlebell swings – 24kg (16kg)   compare rounds to 10/05/2009 DAY 38 of the burpee/d-u challenge crossfit.com