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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Jeffrey Fortuna 07-03-2010 12:32 PM

Re: The Shed 'O Pain
 
Saturday, 7-3-2010
Bike:
50.2 miles in 3:07:52, 16.4mph avg.
[I]The last 6 or 7 miles was uphill and much of it into the wind. By that time, my legs were too tired to do more than 15 mph. I had to granny-geat-it out of the valley. It really killed my average. Otherwise, I felt pretty good. I need to get my bike tuned. The front derailer is out of adjustment.

I can't climb Sunday, I am going to a cookout at Brad and Holly's.[/I]

JT Kalnay 07-04-2010 06:08 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Sunday July 4th, 2010

Four hours of carpentry in temperatures up to 98F improving my bouldering wall. (see photo from official weather station outside the barn)
Twenty minute walk near sunset with 200 jogging/shuffling steps.

Jeff,
Excellent job on the long ride.
That's basically the 1/2 IM distance........

Climbing at Hinckley monday morning at 10 with Dick and Betsy and Jill and Tim and Kelly and Jessie and Casey.

Tim Babcock 07-05-2010 07:59 AM

Re: The Shed 'O Pain
 
Bouldering in the Shed 'O Pain
5 problems w/ 5 HSPU between 25 total
5 problems w/ 5 ring dips between 25 total
5 problems w/ 25 push ups between 125 total
5 problems w/ 10 GHD situps & 10 Hip Extensions between 50 each
Elbow RX

JT, improvements to your bouldering wall? Pictures?

JT Kalnay 07-05-2010 02:09 PM

Re: The Shed 'O Pain
 
Monday July 5th, 2010
Climbing at Hinckley:
Keyhole up and down climb, Patagonia twice, burnout once, double oh once, sally and don once (almost). Conditions were horrendous. Hot, humid, and wet slimy rock where the moisture condensed overnight. But, it was still fun b/c there were a bunch of fun people there.

Awesome workout Tim. I will post pics of the bouldering wall improvement when the project is done (next weekend hopefully).

JT Kalnay 07-06-2010 07:33 AM

Re: The Shed 'O Pain
 
tuesday july 6, 2010

10x100m all out in the pool
fastest was 1:57, slowest was 2:20, most were around 2:10
ouch

going to walk up and down some hills tonight.

Tim Babcock 07-06-2010 04:35 PM

Re: The Shed 'O Pain
 
Tabata Protocol-a.m.
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.4 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.4 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph

Later...
30 Muscle Ups for time
5:43 PR

JT Kalnay 07-06-2010 05:11 PM

Re: The Shed 'O Pain
 
Musta been hot running! Excellent work on the muscle up PR.

Did an hour of bouldering traverses and roof problems at CRG.
It was hhhhhhhhhhhhhhhhhhhhhhhhhhot....

Jeffrey Fortuna 07-06-2010 07:12 PM

Re: The Shed 'O Pain
 
Tuesday 7-6-2010
Run:
7.4 mi in 1:03:12, about 8:30 min/mi pace. Not too bad for such a warm day. I actually felt pretty good. It was a good opportunity to get used to running at high temperatures (like in Kona).

JT Kalnay 07-07-2010 06:09 AM

Re: The Shed 'O Pain
 
[QUOTE=Jeffrey Fortuna;807235]Tuesday 7-6-2010
Run:
7.4 mi in 1:03:12, about 8:30 min/mi pace. Not too bad for such a warm day. I actually felt pretty good. It was a good opportunity to get used to running at high temperatures (like in Kona).[/QUOTE]

"Like Kona", now you're with the program. Awesome. That is one of the most positive things I've ever heard you say. If you keep training like this you can get there!

Tim Babcock 07-07-2010 09:22 AM

Re: The Shed 'O Pain
 
Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
Boulder Problem
5 Rounds

Did a few addtional problems and then worked my hardest problem for 45 minutes. Didn't get the send.
Next...
10 rounds of campus board using various rungs with 5 back squats in between at 135#.
Then...
Ab Wheel 21-15-9
Elbow RX


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