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RedShed Rest Day Netcong Day 5K meet us at 9:30AM, Netcong Borough Hall, 23 Maple Avenue Download 2009_Race_App_8-14-09[1] see you there!                   Paleo Performance section has been added on the left-hand bar. main site WOD

“Eat meat, vegetables, nuts, and seeds, some fruit, little starch, no sugar.” ~Coach Greg Glassman   10 Tips When Eating Paleo: http://www.youtube.com/watch?v=j1ZGDx4TrNo&feature=related    Check out this video for an overview of paleo eating: http://www.youtube.com/watch?v=uCFZoqmKf5M    Here are some ideas on keeping costs down   The Whole30 Program (courtesy of Whole9)   Here are a few things

For time: 500 meter row 21 wall ball shots – 20# (15#) 21 knees to elbows 500 meter row 15 wall ball shots 15 knees to elbows 500 meter row 9 wall ball shots 9 knees to elbows  post times to comments: main site rest day For those running in the Netcong Day 5K, we

Scott's Birthday WOD For time: 37 goblet squats – 24kg (16kg) 37 sumo deadlift high pulls – 95# (65#) 37 ring push-ups 37 push press/push jerks – 95# (65#) 37 box jumps 37 double unders 37 burpees post times to comments: Scott started in March/April right when we were transitioning from the shed to the

Considering the week we have had thus far, today's option as a rest day might be a good idea… especially since I became aware of a birthday that almost got away.  If you were experiencing WOD anxiety over what was posted on the board for Friday… get over it.  A surprise birthday WOD will be

Complete as many rounds as possible in 20 minutes of: 21 deadlifts – 135# (95#) 15 kettlebell swings – 24kg (16kg) 9 handstand push-ups post rounds to comments: main site WOD       If you visit our site, but have not visited the shed… please consider coming in on September 26th to participate in

For time: 1000 meter row 25 burpees 750 meter row 20 burpees 500 meter row 15 burpees 250 meter row 10 burpees post times to comments: main site rest day

3 rounds for time of: 115# (75#) hang squat cleans, 15 reps push-ups, 30 reps 115# (75#) thrusters, 15 reps pull-ups, 30 reps post times to comments: main site WOD

RedShed Rest Day Great performances this week, ShedHeads!  There were a couple of challenging WODs in there.  Welcome those new to the shed this week: Ed, Alex, and Cam's friends Joe and Tim (who had their first taste of the shed yesterday). Summer is officially over, and Labor Day is fast approaching.  Please remember we

 5 rounds for time of: 400 meter run 20 wall ball shots – 20# (16#) 10 lateral hurdle burpees – 12" hurdle   post times to comments: main site WOD