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10 rounds for time of: 10 thrusters – 65#, 45# 10 pull-ups post times to comments: AM private training will be in the shed today PM private and group training will be in Netcong gym main site wod

RedShed Rest Day or 5k row All training in the shed today, starting at 5pm! main site wod a pic of yesterday's goblet squat

5 rounds for time of: 20 walking lunges (total steps) 10 goblet squats – 32kg, 24 kg (photo courtesy of Front Range CrossFit) 5 burpees (a goblet squat is a front squat while holding a kettlebell or dumbbell instead of a barbell) post times to comments: Today (Wednesday 3/4/2009) we are training at Phoenix Martial Arts,

Day 2 WOD is: 5K row or make up Day 1 WOD: As Many Rounds As Possible in 10 minutes of: AMRAP 1 5 sumo deadlift high pulls – 115#, 75# 10 box jumps – 20" box 15 push ups rest exactly 5 minutes As Many Rounds As Possible in 10 minutes of: AMRAP 2

The RedShed is CLOSED TODAY due to the blizzard-like conditions! (and since my snowblower has a flat and won't seal and take air… looks like my WOD today is going to be shoveling… whenever Mother Nature decides to turn off the snow!) main site wod    

RedShed Rest Day… looks like these guys need one!   Attention RedShed Members! Next week we will be starting the transition to our soon to be new training space in Netcong, NJ.  Please keep an eye out for an email regarding next week's schedule. main site wod

As Many Rounds As Possible (AMRAP) in 20 minutes of: 50 squats 25 back extensions 10 hang power cleans – 135#, 85# post rounds and reps to comments: This photo is a direct result of intensity that was "dialed in"!  He left behind more than a sweat soul… I think he released a demon!  

"C2 Helen" 3 rounds for time of: 500 meter row 21 kettlebell swings – 24kg, 16kg 12 pull-ups post times to comments:   main site wod Congrats to Alex and Bill for accomplishing their first kipping pull-ups today!  No more band-assisted pull-ups for these guys… and Bill got his first "rip", check it out:  

RedShed Rest Day     In the shed, we get the question often "this is it?  this is all I have to do?  this workout is only 10 minutes, is that enough?"  And after that individual has recovered (usually leaving his/her sweat soul behind), I like to re-explain the idea of improving work capacity.  In

front squat: 5,4,3,2,1 K2E: 25,20,15,10,5   Johnny D working on a strong front squat! main site wod Local bike shop representing in the shed today!  John from CycleWorks in Byram, NJ and Pro Rider, Jeff Lenosky doing yesterday's 21-15-9.  (you can find links to both Jeff's page and CycleWorks in the RedShed Friends section)