Saturday, August 24, 2019

My first CrossFit Workout

This was my first CrossFit workout at RedShed.  Needless to say, I had never been upside down, had never done a double under and certainly could not power clean 165# but we all start somewhere.  I was lucky enough to discover my love and passion at a young age.  CrossFit and the broad field of Strength & Conditioning is something that has always intrigued me, and in 2011 I stumbled upon RedShed CrossFit.  I instantly fell in love with everything about it and knew that I wanted to be involved with the Shed somehow.  Pat told me to go through the L1 certification and a month later, I became a coach at RedShed.  Back then, there were no AM classes, no sign-up board or scheduled class times, no Basic Training, no intro session.  You come in and want to train?  Here's the WOD and here's how to do the movements.  That is what happened on my first day at the Shed.  Times were simpler back then and although it is sometimes extremely difficult to move on from the past, especially if it has a lasting effect on us, it will only create and foster growth.  

I thank all of you for the amazing years that I have been a part of RedShed.  Thank you to all of my fellow coaches!  Please continue being awesome, motivating, and inspirational leaders.  Please always LEAD BY EXAMPLE and never get complacent!  Thank you to the Neill's and the Kelmer's for being amazing mentors, bosses, but most of all - friends.  Thank you for never losing sight of what the Shed is all about.  I love RedShed and everyone under the RedShed umbrella will always hold a piece of my heart.  See you tomorrow.

-Coach Doug


15:00 AMRAP of:
5 power cleans - 165#/110#
10 handstand push-ups
35 double unders (150 singles)

Saturday August 17, 2019

A. Amrap5:
250m row
15 deadlifts @225/155

-rest5

B. Amrap5:
3 rope climbs
15 front squats @115/75
60 double unders

-rest5

C. Amrap5:
10 s2oh @135/95
10 t2b
10 cal AB

Saturday August 10, 2019

2019 CrossFit Games Age-Group "Down and back Chipper"

This workout was designed for ages 16-17 and 35-49.

For Time:

---------------------

800m Run

30 Handstand Push-ups (sub 30 HRPU)

30 db Thrusters (30/20#)

30 Box Jump Overs (24/20")

30 Power Cleans (185/125#)

30 Box Jump Overs

30 db Thrusters

30 Handstand Push-ups (sub 30 HRPU)

800m Run

----------------------

Saturday, July 27th, 2019

on the minute x10:
Evens:  15-12-9-6-3 Unbroken Deadlifts *Building in weight

Odds:  5 Handstand Push-ups or 5 dumbbell z-press

-rest to 15:00, then:

2 rounds of:

10 burpees + 10 hang power cleans @95/65

-directly into-

2 rounds of:

10 box jump overs @24/20” + 10 shoulder to overhead @115/85

-directly into-

2 rounds of:

10 t2b +10 clean + jerks 135/95

Olympic Weightlifting 7-26-19

1.  power snatch + snatch

1+1 x2 @65%

1+1 x2 @70%

1+1 x2 @75%

2.  power clean + power jerk 

5 sets @75%

3.  hang squat clean

5 x 2

Saturday, July 13, 2019

**All rep schemes are 2-4-6-8...... unless otherwise stated.

A. AMRAP 3:
Thrusters (75/55)
Bar Facing Burpees

-rest 3:00-

B.  AMRAP 3:
Wall Ball (20/14 @10/9')
Burpee Pull-ups or Burpee Muscle-ups (only 1-2 reps each set)

-rest 3:00-

C.  AMRAP 3:
Handstand Push-ups / barbell push-press (75/55)
Burpee Box Jump Overs

-rest 3:00-

D.  AMRAP 3:
Double Unders (10-20-30-40.........)
Burpee Toes-to-bar

Saturday, June 29, 2019

2 Rounds For time:

50/35cal bike/row

400m Run

25 kB swings 24/16kg

50/35cal bike/row

800m Run

10 single arm burpee dB hang to overhead (alternate sides each rep)

*rest 2min b/w rounds*