December 2011

Day 5WOD 111223 Day 23 of the paleo/burpee challenge   Happy 40th Birthday Pat! WOD to be posted at the Shed! Feel loved… Because you are! Absolutely and unconditionally. Always have been. Always will be. More than you can possibly imagine. -Janine, Ally & Cait 40th Birthday Slideshow Read the Trainer's Reward (courtesy of CF […]

Day 4Active Rest Day 111222 Day 22 of the paleo/burpee challenge Get your burpees in today!!   From the O'RedShed Vault:     crossfit.com  

Day 3WOD 111221 Day 21 of the paleo/burpee challenge "Janine"3 rounds for time of:12 thrusters – 135/9521 pull-ups75 double unders (300 singles) (make it a shedkicker and do 36 burpees after the double unders each round!)compare scores to: https://www.redshedcrossfit.com/my_weblog/2010/12/12212010-tuesday-day-2.html#comments A Coach, Mentor, Inspirational Leader, Mother, Wife, Sister, Daughter, Friend, Professional… and AWESOME ATHLETE!  You mean

Day 2WOD 111220 Day 20 of the paleo/burpee challenge For time:21-15-9kb swings – 32kg/24kgburpee box jumps – 24"/20"ring dips cash-out = 45 wall ball – 20/14 @ 10' target   Happy Birthday CKL!         crossfit.com  

I realize that to some, wishing my wife a happy birthday via a blog might seem a bit impersonal… or maybe too personal!!?? Why would I want the whole world to see, read and hear about my feelings? Well… why wouldn’t I??  What many of you might NOT understand is that this is one of

Day 1WOD 111219 Day 19 of the paleo/burpee challenge AMRAP in 20:00 of:20 squats5 wall walks10 hang cleans – 135/95     crossfit.com  **ATTENTION SHEDHEADS** The Netcong Police have issued us a warning regarding cars exiting the parking lot in the wrong direction.  Regardless of what time of the day it is, it is imperative

Rest Day!         day 18 of the paleo/burpee challenge  

5:00 Challenge for Week of 111219double burpee squats(2 push-ups at bottom of burpee, jump and perform 2 squats at top of burpee) ShedKickers for Week of 111219 CFWE SK_5 rounds for time of:1 clean – 205/1453 rope ascents5 wall walks(power clean or squat clean, whatever it takes to get it up!) SK1_For time:21 ohs –

Day 6 WOD 111217 "The 12 Rounds of CrossFitmas" 12 rounds of CrossFitmas for time of: (barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20")  35:00 CAP! In the first round of CrossFitmas, my coaches gave to me…1 overhead squat (ohs) In the second round of CrossFitmas, my coaches gave to me…2 power snactch, 1 ohs In the third round

Day 5WOD 111216 5 rounds for time of:7 hspu35 wall ball – 20/14 @ 10'target   Holiday WOD tomorrow: Please sign-up for a time slot. Signing up for a time slot will occur at the shed (not online), and it will be first come first served, 4 athletes per slot. Please show up and be