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RedShed Rest Day CHALK ABUSE:  an ongoing problem in many gyms across America and around the world!  Pictured here, we see remnants from a WOD… by the looks of it, one would assume several athletes were training in the "said" area… but NO!  The chalk left behind here was from one (1) athlete! Many chalk abusers […]

Rob Lake's WOD "Gavin"       Complete the following for time: 30 double unders 5 rounds of (7 reps each):  power cleans, front squats, overhead squats, back squats 30 double unders the wod starts and finishes with 30 double unders; in between the double unders, do 5 rounds of 7 reps of each movement using

  For time: 21-18-15-12-9-6-3 deadlifts – 95# (65#) push press – 95# (65#) push-ups  SHEDKICKER: cannot be modified 100 burpee pull-ups (GI Jane)   crossfit.com Rowing Workshop – May 16th 9AM-12PM  

Open Gym: 3pm-7pm (last wod starts at 6pm) Front Squat: 3,3,3,3,3 3K Row   Click here to read Janine's summary of the Nutrition Seminar she attended last Saturday at CrossFit Ignite, presented by Whole9 crossfit.com Rowing Workshop – May 16th 9AM-12PM

This workshop covered the important role nutrition plays in your overall health and fitness, including: · How certain food groups are negatively impacting how you look, feel and perform, even if you don’t immediately notice their effects · What you should be eating to look, feel and perform your best – and why you don’t

Kat's WOD  "Offspring" 3 rounds for time of:capped at 25:00 23 clean & jerks – 95# (65#) 19 pull-ups 7 power snatch – 95# (65#) 30 double unders (sub for double unders is 100 singles and 20 later bar hops)   crossfit.com Rowing Workshop – May 16th 9AM-12PM

Hang Snatch: 3,3,3,3,3   4 rounds for time of: 12 single arm kettlebell sdhp (R) – 24kg (16kg) 12 single arm kettlebell sdhp (L) 100 meter walking lunges 100 meter run (raise the bar, shedheads!!  scale up on the kb and/or vest it!!)   crossfit.com Rowing Workshop – May 16th 9AM-12PM

Deadlift: 3,3,3,3,3 (control bar for all three reps, no dropping at the top)   For time:  (capped at 15 minutes) 45 kettlebell swings – 24kg (16kg) 45 burpee box jumps – 24" (20") 45 ring rows 45 ring dips (raise the bar! scale up the kb and/or wear the vest!!)   crossfit.com Rowing Workshop –

Run 5K Miles for Matheny 5K Peapack, NJ 9:00AM     crossfit.com

RedShed Rest Day Balance that treats family and health as more important…  …and individual achievement as less important than family and health.   Mini Mudder in training:   crossfit.com