August 2010

Welcome to the RedShed CrossFit Blog Rules page! It is very important to us that you understand who we are, and what we are about.  RedShed CrossFit started in a 340 sqft garage, embracing the grassroots philosophy set forth by Coach Glassman.  We have been fortunate enough to grow our community, out-grow our garage and […]

5 rounds for time of: 10 double burpees – (two push-ups per burpee, hand release at the bottom of every push-up) 20 kettlebell swings – 24kg (16kg) 30 45# sandbag walking lunges (total steps)   crossfit.com

4 rounds for time of: 5 hang power snatch – 95# (55#) 15 overhead squats – 95# (55#) 30 pull-ups   day 2 as rx'd: Pat-21:50, Kat-21:18, Lily-21:45, Gavin-21:23, Kaschak-17:41, Andrew-17:49,   Melanie-20:28, Tim-18:49, Charlie-17:57, Scott-17:41, Janice-17:49 day 2 scaled up: Brendan-17:50 (115#) day 2 modified: Mike-16:28, VonRon-19:15, Ken-16:02, DMB-11:08, DP-14:40, Kim-38:00, CKL-13:06 crossfit.com

For time: run 800 meters 21-15-9: deadlifts – 185# (135#), ring dips run 800 meters      crossfit.com day 1 as rx'd: Tim-15:02, Gavin-12:26, Andrew-14:20, Lou-15:46, Scott-13:59 rx'd/scaled up to 225#:  Brendan-13:10, Kaschak-14:20, VonRon-16:21, Charlie-17:25 day 1 modified dips and/or deads:  DP-19:42, Lily-18:09, Kim-21:34, Kat-20:15, Mike-13:12, Ken-19:50, DMB-16:07, Ro-15:09, CKL-15:45, Cheryl-17:21, Janice-18:31, Anna-17:29, Deb-17:57 (155#)

Primary Lifts: snatch hang squat clean push jerk   Auxillary Lifts: front squat deadlift strict press/push press   Use the month of August to work on mastering proper technique for the primary lifts, ultimately striving to reach a 1RM by the end of the month (of August).  September and October, we will continue to work

Rest Day crossfit.com