January 2012

Day 1WOD 120116 AMRAP in 5:00 of "Cindy":5 pull-ups10 h-r push-ups15 squats Maximum pounds moved in 5:00 of:power cleansbarbell options – 95/65, 135/95, 155/105 AMRAP in 5:00 of "Cindy":5 pull-ups10 h-r push-ups15 squats (clock runs continuously, 0:00 – 15:00)((score = AMRAP/total pounds/AMRAP))     crossfit.com

RedShed Rest Day! Start each day with a sense of purpose… The Open is rapidly approaching…    

Strength for Week of 120116back squat, strict press, deadlift5 @ 75%3 @ 85%max reps @ 90% 5:00 Challenge for Week of 120116med ball clean wall balls – 20/14 @ 10′ target ShedKickers for Week of 120116 CFWE SK_For time:7-5-3rope ascentspower cleans – 205 SK1_AMRepsAP in 10:00 of:power cleans – 205/125(2 legless 6′ rope ascents EMOM,

The Open is rapidly approaching!  This year it is upon us earlier, it will be shorter, and there will be one less day each week to compete… intense, right! Are we going to compete?… YesAre we going to set up a team?… Yes Last year, we became a bit of a slave to The Open. 

Many a good coach/trainer/teacher will admit that some of their best quotes, techniques and methods have been “borrowed” from other coaches/trainers/teachers.  If not, they are probably lying!! I am no different.  I love to read and see what other coaches are doing… and if I like it, I will use it and always give credit

Day 6WOD120114 20 minute cap! 3 rounds for time of:20 ohs – 95/6520 ring dips20 sdhp – 95/6520 pull-ups20 push press – 95/65         crossfit.com  

Day 5WOD 120113 "Friday the 13th"13 rounds for time of:13 wall ball – 20/14 @ 10' target13 double unders compare scores to: https://www.redshedcrossfit.com/my_weblog/2010/08/08132010fridayday-5-1230pm900pm.html#comments   The O'RedShed Vault:       crossfit.com  

Day 4 Strength120112 back squats, strict press, deadlift5 @ 55%5 @ 65%max reps @ 75% required core work: 20 ghd sit-ups, 20 hip extension, 3 rounds       The Open is 41 days away!  It is time for you to start thinking about it!  Are you ready?  We will be entering into the competition

Day 3WOD120111 17:00 CAP5 rounds for time of:12 thrusters – 95/6521 t2bcash-out = 30 burpees or max burpees up to 17:00 CAP score = WOD time (or total reps for 5 rounder)/total burpees   From the O'RedShed vault…     crossfit.com  

Day 2WOD120110 For time:21-15-9deadlifts – 225/155box jumps – 24"/20"kb swings – 24kg/16kg     crossfit.com