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*

Olympic Weightlifting 7-28-19

Snatch

A.  Emom10:

Evens: 2 power snatch + 1 ohs

Odds: Snatch balance + high hang squat snatch 

B.  Snatch (on the minute) x4 sets:

3 reps @75%

2 reps @80%

1 rep @85%

Saturday June 22, 2019

For Time:
1 Mile Run
50 Push-ups
40 Wallballs 20/14 @10/9’
30 pull-ups
20 hang power snatches -95/65
100 double unders

Saturday, June 15, 2019

For Time:
800m Run
25 box jump overs @24/20”
15 power cleans @115/85#
5 rope or wall climbs
15 s2oh @115/85#
25 box jump overs
800m Run

Saturday, June 1, 2019

Saturday, May 18, 2019

Murph next Saturday.

3 Rounds for Time of:

800m Run

15 Clean & Jerks

Barbell Weight:  

Set 1:  95/65#

Set 2:  115/85#

Set 3:  135/95#

Oly 5-21-19

1.  3-Pause snatch (knee-thigh-catch)
Every 2min x6 sets:  2 reps

2.  Snatch
3x3 @ 65%
3x2 @ 70%
3x1 @ 75%

3.  Build to a  heavy single

Saturday, May 4, 2019

1. Every 3:00 x5 sets:
500m / 400m Row
*if you know your average 2k pace, try and hold 2k pace -5 seconds

2a.  AMRAP3:
18/13 Calorie Assault Bike
10 Burpees Over Barbell
Max Hang Power Cleans (95/75#)

Rest 3:00, then go to 2b:

2b.  AMRAP3:
21 Box Jump Overs (24/20")
15 Push Jerks (115 / 80#)
9 Pull-ups OR Max Muscle-ups

Rest 3:00, then go to 2c:

2c.  AMRAP3:
400m Run Buy-in, then:
3 Power Cleans + 3 Thrusters

Rest 3:00, then repeat.

Olympic weightlifting 5-3-19

1. On the 1:30 x6 sets:
BTN Power Jerk + OHS +
Heaving Snatch Balance + OHS

2. On the minute x10:
Evens: 3 position power snatch
Odds: 3 position squat snatch

3. Build to a heavy snatch for the day.

Saturday, April 27, 2019

A.  2,400 Meter Row

Meters 0-200 - 2K Pace + 15 Seconds

Meters 201-400 - 2K Pace + 10 Seconds

Meters 401-600 - 2K Pace + 5 Seconds

If you have not completed your 2k row time trial, complete this during this time.

B. 3 Rounds:

1:00 - Max Box Jump overs (24"/20")

1:00 - Power Cleans (155/105)

1:00 - Rest

1:00 - Burpees over Hurdle

1:00 - Assault Bike Calories

1:00 - Rest

Olympic weightlifting 4-26

A. Every 2min x5 sets:

Squat clean + front squat

1+5, 2+4, 3+3, 4+2, 5+1

B. Every 2min x5 sets:

3 power cleans 

1 pausing jerk

2 jerks *choice

C. Build to a heavy clean and jerk for the day

Saturday, April 20, 2019

A.  For Time:
2,000m Row

-rest to 15:00 on the clock

B.  3 rounds for time of:
10 Power Clean & Jerk
10 Burpees Over Bar

Olympic Weightlifting week of 190415

A.  EMOMx7
Hang Power Snatch + Hang Squat Snatch
*technique and speed focus

B.  Build to a heavy snatch/power snatch in 5-7 sets.

C.  Using 70-80% of B:
 20 reps for time

Saturday April 13, 2019

@0:00
A. For time:
10 burpees over rower
15cal row
20 shoulder to overhead 95/65
15cal row
10 burpees over rower

@10:00
400m Run buy in, then AMRAP until clock hits 5:00:
10 hang power cleans 115/75
10 box jumps

@20:00
For time
30 box step-ups (24/20”)
30 deadlifts 135/95

Olympic Weightlifting week of 190408

A. Power clean + front squat
On the 90seconds x5 sets:
1+5, 2+4, 3+3, 4+2, 5+1
Building in weight. Power cleans are not touch n go.

B. Push press + jerk
On the 90seconds x7 sets 2+1

C. Squat clean cluster
On the 90seconds x5 sets:
1.1.1 rest ~10sec b/w reps

Saturday, April 6th 2019

For time:
40 squat clean thrusters 115/85
40 bar facing burpees

Every 2min: 1-2 rope climb or 2-3 wall climbs

Olympic Weightlifting week of 180401

Warm-up:

Squats, leg swings, boot strappers, pvc pass-thrus, weighted scarecrows + burgener

A.  Snatch Drills

From 0:00 - 4:00
6 sets of:  3-position snatch pulls (high hang, mid-thigh, floor)

From 5:00 - 9:00
5 sets of:  2 hang power snatch + 1 OHS

From 10:00-15:00
4 sets of:  2 hang squat snatches

B.  Snatch

On the Minute x3:  1 Mid-thigh power snatch + 1 Mid-thigh Squat snatch + 2 OHS

Rest 1:00

On the Minute x3:  1 Hang power snatch + 1 hang squat snatch + 2 OHS

Rest 1:00

On the Minute x3:  2 Low-hang power snatch + 1 Low-hang squat snatch + 2 OHS

Rest 1:00

On the Minute x3:  1 Power Snatch + 1 Squat Snatch + 2 OHS

Saturday, March 30, 2019

Welcome back from the Open!!!! We are still in a deload this week because of the intensity and volume of the past month. The beauty of the open is that it exposes your weaknesses. Set your intentions this weekend for the next stage of your training. Establish an achievable, realistic  short term and long term goal for yourself and challenge yourself to stay on track and crush those goals. Let’s get after it.

A. Every 30sec for 5 sets:
On the :00—10-15 sit-ups
On the :30—Pulling practice (pull-ups/muscleups for choice reps)

B. AMRAP20:
400m Run, 25 pushups, 25 squats
400m Run, 25 dumbbell push press, 25 dB front squats (40/25#)

Olympic Weightlifting 3-29-2019

Welcome Back!  Olympic weightlifting is every Friday 5:30-6:30.  This class is for everybody - beginner to experienced lifter.  Each week we will either focus on the Snatch or the Clean & Jerk - introducing skills and drills to make you more efficient at the lifts, and a more powerful athlete.  Feel free to track your workout data in the comment section below.  I look forward to seeing you in class!  Let's get after it.

Coach K8 is coaching tonight!

A.  Warm-up:

10 Squats + 10 Leg Swings

10 Boot Strappers

10 pvc passthrus

10 pvc snatch grip strict press (behind the neck)

With empty barbell:

5 deadlifts

5 hang power cleans

5 push presses

5 good mornings

5 back squats

5 push jerks

5 front squats

B.  From 0:00-10:00: (extension of the warm-up, using light load and building each set to about 65% of heaviest clean, OR moderate load if you do not have a 1rm clean.

6 sets of:

Deadlift + hang power clean + front squat + push jerk

C. From 15:00-25:00:

EMOM10:

3-position squat clean (Mid-thigh, above knee, floor)

…using about 65% of heaviest clean, OR moderate load if you do not have a 1rm clean.

D.  If there is time left over:

Build to a 1rm strict press out of the rack

Saturday, February 16, 2019

@0:00:
AMRAP5:
9 bar facing burpees
10 ground to overhead (135/95, crx: 155/105)
21/18cal AB

@10:00:
AMRAP5:
9 bar facing burpees
15 ground to overhead (115/75, crx: 135/95)
21/18cal AB

@20:00:
AMRAP5:
9 bar facing burpees
20 ground to overhead (95/65, crx: 115/85)
21/18cal AB

Saturday, February 9, 2019

A. 3 rounds for time of:

20cal Row

20 pistols (sub box step-downs @20/16”)

-rest to 10-

B. 21-15-9

Hang power clean (95/65#)

S2OH

35 double unders

-rest to 20-

C. AMRAP 4:

DB front squat (50/35#)

Burpees over dB 

*start with 2 reps of each, then increase by 2 every round.

Super Bowl Pool

Good luck!

Saturday, February 2nd, 2019

Thanks Coach Shaun for covering!

Fight Gone Bad style
5 rounds of:
1:00 Max Thrusters (75/45#)
1:00 Max box step-ups (20" everybody)
1:00 Max DB Snatch
1:00 Max Double Under/Single Under
1:00 Max Burpees
1:00 Rest

Saturday, January 26, 2019

AMRAP 20’ OR 3 rounds for time of:
21 wallballs (20/14#)
15 kB SDHP (24/16kg)
9 hang power cleans
6 thrusters

Barbells @135/95

Saturday January 19, 2019

EMOM x5 SETS:
MINUTE 1:  MAX BURPEE BOX JUMP OVERS (24/20)
MINUTE 2:  REST
MINUTE 3:  1-2 ROPE CLIMBS + MAX AB CALS
MINUTE 4:  REST
MINUTE 5:  3 CLEAN AND JERKS (NTE 205/145#) + MAX DOUBLE UNDERS
MINUTE 6 & 7:  REST

Saturday January 12, 2019

AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Bar Burpees

Saturday January 5, 2019

Team work:
Sled push/pull
AB

3 ROUNDS FOR TIME:
21cal choice
15 Burpees
9 Front squats 115/85