This post will segway to info on my next attempt to coordinate an Athletic Development Camp for the months of January and February… so you can just scroll down to the end… or read through the content… up to you!! In the CrossFit world, the next two months lend themselves towards what I believe to […]
Plateaus & Retrogression in the Realm of Fitness Read More »
Day 5WOD 211231Repeat WOD 201231AM Heats Only!Happy New Year’s Eve! A. Complete workload @ 80-90% effort100cal row/bike/ski + 25 bjsd… nte 30”75cal row/bike/ski + 50 abmat sit-ups50cal row/bike/ski + 75 hrpu25cal row/bike/ski + 100 air squatsB. post WOD recovery
Day 4WOD 211230Repeat WOD 210107Aerobic Repeats + ROMWOD A. 20:00 – Death by CaloriesMinute 1 = 1 calMinute 2 = 2 cal… and so on, until you cannot match the cals to the minute, or reach the capB. ROMWOD
Day 3WOD 211229Repeat WOD 201230 Warm-up – Coach’s Choice A. EMOM 9:001) 6 barbell reverse lunge to press… total reps, alternate legs2) 8-10 dumbbell single arm row each arm3) 45sec FLRRest 5min, then BB. AMRAP 14:0060cal row/bike/ski50 t2b40 wall ball30 power cleans @ 135/9520 ring muscle-ups – OR – 20 pull-upsC. post WOD recovery
Day 2WOD 211228Repeat WOD 201229 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Romanian Deadlift… build as you go… RDL every 3minAMRAP 30sec – strict/weighted pull-ups/ring rows @ dotsRest to 15:00, then BB. Complete workload for timeBuy-in – 500m row/ski, then…5 sets of:30 double unders/60 singles15 barbell g2oh… nte 75/55Cash-out – 500m row/skiC.
Certainly not the only man in the world who turned 50 this year, or any year I have been alive for that matter! And certainly, I am not the only 50yr old at the shed, or in the fitness community/industry… so writing this piece has me feeling like a fence-sitter! This gym and this community
13 years… wait, what? Read More »
Day 1WOD 211227Repeat WOD 201228 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Single Arm DB Strict Press, each arm… build as you go… press every 3min5 goblete squats @ dots… 42X1 tempoRest to 15:00, then BB. AMRAP 4:00 @ 90% effort10 db power snatch… nte 50/3510 wall balls10 burpeesRest 2min, then CC.
Day 1WOD 211227Repeat WOD 201228 Warm-up – Coach’s Choice A. 5. 5. 5. 5. – Single Arm DB Strict Press, each arm… build as you go… press every 3min5 goblete squats @ dots… 42X1 tempoRest to 15:00, then BB. AMRAP 4:00 @ 90% effort10 db power snatch… nte 50/3510 wall balls10 burpeesRest 2min, then CC.
Week of 211227 Preview Read More »
Day 5WOD 211224Repeat WOD 201224AM Heats Only!Merry Christmas Eve! Warm-up – Coach’s Choice A. "The 12 Rounds of RedShed CrossFitmas"12 rounds of RedShed CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP!1 overhead squat (ohs)2 power snatch (ps) + 1 ohs3 sumo deadlift high pulls (sdhp) + 2 ps + 1 ohs4 push press (pp)
Day 4WOD 211223Aerobic Intervals + ROMWOD A. Complete each interval @ 90% aerobic effort5:00 work – 2:00 rest4:00 work – 1:30 rest3:00 work – 1:00 rest2:00 work – 30sec rest1:00 work – no more intervalsB. ROMWOD
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