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

JT Kalnay 07-03-2012 11:36 AM

Re: The Shed 'O Pain
 
Wednesday July 3, 2012

The tornado sirens are sounding south of town. Here, lightning rends the noon-time sky, sheets of rain flood the gravel roads in the Flats, and the air hangs thick and heavy. Eminem pounds out of the sound system. Sweat pours from every part of my body from warming up with pullups air squats and snatch technique practice. A few sips of water, then tighten the wrist guards and get ready. 3-2-1 GO! It's Grace, and she's a b*tch. 5:42

Tim Babcock 07-05-2012 09:00 AM

Re: The Shed 'O Pain
 
6/24-7/3 Great trip to Ten Sleep with Norm. Many high quality routes with Norm. This place will keep me entertained for many years. The rock is limestone so lots of pocket pulling. I did routes ranging from 5.10a to 5.12a. My favorite was Hanoi Hilton 11d. Norm and I were "Kings" for a week.

Today
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
28:48

I took my time. Mary did the workout with me (modified).

JT Kalnay 07-05-2012 03:02 PM

Re: The Shed 'O Pain
 
Glad to hear you got back safe from Ten Sleep, and even gladder to hear you had a great time in a new climbing place. Limestone is one of my favorite rock types to climb.

7/4, Rest Day (what else can you do when it's 104.7F

7/5, swam 1100 yards in 26:43.

Tim Babcock 07-06-2012 09:57 AM

Re: The Shed 'O Pain
 
Mobility Work

TGUs
6-5-4-3-2-1/20-35-45-53-72-72

Pronators and Wrist Reverse Curls

JT Kalnay 07-06-2012 11:36 AM

Re: The Shed 'O Pain
 
Friday July 6, 2012

Power snatches, squat cleans, running, burpees, pullups, 100F. 'nuff said...

From my blog:
CrossFit Stinks!
Literally. My chest stinks of black rubber scraped from the floor where burpees drain me. My hands stink of metal from the pullup bar that always seems too far overhead. My wrists stink from tape and chalk and from the Olympic bar that keeps trying to crush me. My skin stinks from the dust and road grime that washes over me while running past the ivy building and across the gravel in the flats. My mouth stinks from copper and bile that threaten to erupt too often. My feet stink from heels to toe, Ďstay on your heelsí, they stink. My shins stink of scrapes and metal shavings from that snatch that went wrong. My back stinks while I lay basting in a sweat angel the size and depth of Lake Erie. My pee stinks from ketosis from eating Paleo. The whole box reeks from the collective effort of a bunch of athletes who just wonít quit. The whole thing stinks. I wonder what tomorrowís WOD will beÖ

Tim Babcock 07-07-2012 08:23 AM

Re: The Shed 'O Pain
 
Mobility Work

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
20:35

Tim Babcock 07-08-2012 08:41 AM

Re: The Shed 'O Pain
 
Tabata Run
2.5 minutes @ 4mph 1% incline
2.5 minutes @ 6mph 1% incline
5 minutes @ 8.0 mph 1% incline
5 minutes @ 4 mph 1% incline
10 X 20 seconds work + 10 seconds rest @ 7.0 mph-12% incline
5 minutes 4-3 mph

Tim Babcock 07-09-2012 05:24 PM

Re: The Shed 'O Pain
 
5 pull ups
10 push ups
15 air squats
10 rounds
11:18

Tim Babcock 07-10-2012 07:38 AM

Re: The Shed 'O Pain
 
1 boulder problem
10 back extensions
10 pronators
5 rounds

1 boulder problem
10 reverse wrist curls
5 rounds

JT Kalnay 07-10-2012 01:48 PM

Re: The Shed 'O Pain
 
Tuesday July 10, 2012

A triathlon? Followed by events that are dominated by heavy lifting?
Wish I would have qualified this year....

[url]http://games.crossfit.com/workouts/the-games-masters[/url]

Tim Babcock 07-11-2012 09:33 AM

Re: The Shed 'O Pain
 
Mobility Work

"Nasty Girls"
50 air squats
7 muscle ups
10 hang cleans 95#
3 rounds
11:17

A triathlon? I thought of JT and Jeff when that announcement was made. Should be interesting.

Tim Babcock 07-12-2012 05:26 PM

Re: The Shed 'O Pain
 
Mobility Work

"Diane"
165# deadlift
HSPU
21-15-9
7:35 PR with 165#

JT Kalnay 07-13-2012 11:29 AM

Re: The Shed 'O Pain
 
Friday the 13th...

Dear CrossFit,

I quit!

We did Fran today. Itís the first time I ever finished Fran. (Rx: 12:34) Maybe itís more accurate to say that Fran finished me. Itís too hard, it hurts too much, it canít be done. 21-15-9 Thrusters and Pullups? Are you joking me? Are you outside your mind? I quit.

3-2-1 GO! After nine thrusters I quit. I dropped the bar and tried to catch my breath. The world had slowly started to tilt off its axis. I quit. I looked around. Everyone else was still going. I picked up the bar. I quit again after five more thrusters. 21 was never going to happen. Sweat was already in my eyes, the world had already started to close into a tunnel, a tunnel of pain and needing to stop. I quit. Itís too hard. It hurts too much. I picked up the bar, ground out some more, still hadnít reached 21. 21 is an unattainable number of thrusters. It canít be done. It breaks you. Humbles you. No-one can do 21 thrusters. 21 thrusters make you quit CrossFit, make you curse CrossFit, make you despise every donut you ever ate, every workout you ever skipped, ever corner you ever cut. I quit. Everyone else was still going. Some had made it to the pullups. I quit thinking. I ďturned off my brainĒ and let my body move on. 21 thrusters were done. The tunnel of pain lead to the pullup bar. Pullups are one thing. Pullups after 21 thrusters are something else. I donít remember them, but I know I did them. Which meant 15 more thrusters. The 95# barbell sat on the floor, mocking me. Daring me. The trainer got right up in my face ďthat bar ainít gonna fly! You gotta move it. Pick it UP!Ē I picked up the bar, did some thrusters, stopped, did some more, someone counted to 15. Counting was inconceivable at this point. I quit counting. Someone aimed me at the pullup bar. I quit. No more pullups. No more, make it stop. Then there were just 9 thrusters to do. Doesnít sound like much. Donít tell my thighs that. Donít tell the 500 pound gorilla that had climbed on my back and who was doing lactic acid shots straight into my thighs. Donít tell the air-bender that had somehow removed all the oxygen from the box. Donít tell whoever wrapped all that duct tape around my chest and made it impossible to refill my lungs. I quit. No-one needs this abuse. Itís medeival, itís primordal, itís insane. Disconnected images of screaming trainers and enthusiastic teammates float and swirl at the edge of the pain tunnel, out where the coppery taste in the mouth and the pink to red blurs in the edges of vision appear. I quit. I drop to the floor. Mikko can kiss my *ss because I am going to lie on the floor for a long time. Fran, 12:34, Rx. I quit. Dear CrossFit, I quit. I wonder what tomorrowís WOD will beÖ

Tim Babcock 07-13-2012 05:13 PM

Re: The Shed 'O Pain
 
Tabata Run
2.5 minutes @ 4mph 1% incline
2.5 minutes @ 6mph 1% incline
5 minutes @ 8.0 mph 1% incline
5 minutes @ 4 mph 1% incline
10 X 20 seconds work + 10 seconds rest @ 7.0 mph-12% incline
5 minutes 4-3 mph

JT Kalnay 07-14-2012 09:12 AM

Re: The Shed 'O Pain
 
Saturday July 14th, 2012

Adventure Triathlon, 2 hours, 24 minutes
Distance are approximate: 600 yard swim, 16 mile bike, 5k trail walk

The biking was complicated by the load of concrete that Fran injected into my thighs yesterday....

On Your LEFT!
For those of you who've been in a triathlon, you've either heard this or said it. I heard it 57 times this morning. That's both good news and good news and bad news. Good news because it means I was participating in a triathlon again (first time since Ironman on September 1, 2007) and good news because it means I beat 57 people out of the water (I swam pretty well) but bad news because it means I biked like a morbidly obese 50 year old joint replacement patient (which I am) and that I walked like a guy who was lucky to be able to walk 5k on extremely challenging single track mountain bike terrain. I can't tell you how happy I was to hear those familiar words, "On your LEFT!" It's been a long time. I would like to thank Rick Cadwell of North Coast Nautilus (the race director) for accommodating my disability and allowing me to ride a recumbent bike in the race. Many race directors have said "no", Rick said yes, and thus I got to participate. Thanks. I'm going to write down 2:24 (two hours and twenty four minutes) and look back at it next year before this same event to see how far I've come in the next year. Everything is heading in the right direction, and in case I had any doubts, hearing those words so familiar to those of us at the back of the pack, made it all crystal clear. On your LEFT! (next year I will be saying it at least once...)

Tim Babcock 07-15-2012 10:15 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Kendall Cliffs with Kent. Had a lot of fun.

Today
Mobility Work

10 OHS 105#
10 Box Jump Overs 20"
10 40# DB Thrusters
10 Power Cleans 125#
10 Toes to Bar
10 Burpee Muscle Ups
10 Toes to Bar
10 Power Cleans 125#
10 40# DB Thrusters
10 Box Jump Overs 20"
10 OHS 105#
24:15
A bit of grind today.

Tim Babcock 07-16-2012 09:50 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Boulder Problem
10 Pronators
5 Rounds

Boulder Problem
10 Reverse Wrist Curls
3 Rounds

Hangboard Workout

JT Kalnay 07-16-2012 11:41 AM

Re: The Shed 'O Pain
 
Sunday July 15, 2012

The Fantastic Four Miler
It went through Browns Stadium, Gund Arena, and Jacobs Field.
55:15 (I stopped to take photos).


Monday July 16, 2012
20 minutes to find 1RM snatch (160# PR)
<< 200# won the 50-54 age group at the games...>>

Metcon including overhead lunges, pullups, bar facing burpees, deadlifts, and running.

Tim Babcock 07-17-2012 09:09 AM

Re: The Shed 'O Pain
 
Mobility Work

Wallballs
Pull Ups
21-15-9
5:20

Tim Babcock 07-19-2012 08:05 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
1 Boulder Problem
5 Pull Ups
10 Push Ups
15 Air Squats
10 Pronators
5 Rounds
Hangboard Workout

JT Kalnay 07-19-2012 09:24 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
At CrossFit Outlaw in Alexandria Virginia with Coach Rudy...

JT Kalnay 07-19-2012 11:41 AM

Re: The Shed 'O Pain
 
Wednesday July 18, 2012

Twenty minutes swimming, alternating FC and BS.


Thursday July 19, 2012

100 squats (mix of air squats and OHS with 5# dumbells)

AMRAP 7 minutes, burpees (58) (compare to 2/14, 45)

Twenty minutes swimming, alternating FC and BS.

Tim Babcock 07-19-2012 01:50 PM

Re: The Shed 'O Pain
 
Tabata Run
2.5 minutes @ 4mph 1% incline
2.5 minutes @ 6mph 1% incline
5 minutes @ 8.1 mph 1% incline
5 minutes @ 4 mph 1% incline
10 X 20 seconds work + 10 seconds rest @ 7.1 mph-12% incline
5 minutes 4-3 mph

Tim Babcock 07-20-2012 08:50 AM

Re: The Shed 'O Pain
 
Mobility Work

"Nate"
2 Muscle Ups
4 HSPU
8 KBS 1.5 pood (2 pood is Rx)
AMRAP in 20 minutes
12 rounds +2 reps

JT Kalnay 07-20-2012 01:02 PM

Re: The Shed 'O Pain
 
Friday July 20, 2012

No box, no training partners, no gear? No problem.
AMRAP 7 minutes burpees (67).
Compare to yesterday, 58.

So in only one day I'm no fitter and didn't perfect technique or anything, so what's up with the 9 extra burpees? I decided to try an experiment today. I tried the "go unbroken" experiment. No matter what, no matter how slow, just keep going. Right about 90 seconds in, as it always does, my brain said 'it's time for my ninety seconds in rest'. My scientist brain said "not today, we're doing an experiment." So I kept going. Around 4 minutes my brain said "no really, we need our rest, we need to stop and breath hard and let the clock run while we could be working.' The scientist brain said, "sorry, today we are doing something different." So yesterday's 58 became today's 67. Just from trying the experiment. Sometimes I hate science......

Then did 50 situps, 50 push ups, and then swam 1000 yards.
Vacation rocks!

JT Kalnay 07-21-2012 04:11 PM

Re: The Shed 'O Pain
 
Saturday July 21, 2012

Made it to the pier and back in 19:13.

Compare to:
2010 1st try: 26:17
2010 PR: 18:58
2011 1st try: 23:07
2011 PR: 17:46

With a whole week left at the beach, I think I can get under 17 minutes this year. Today the sand was in great shape, but it was hot and humid with a 30mph wind.

Did 100 burpees (untimed) after the run. Who knew there was actually "technique" to burpees and that you can get better at them (as well as getting more fit...)

Tim Babcock 07-22-2012 08:57 AM

Re: The Shed 'O Pain
 
Bouldered for about 90 minutes. Worked in 10 sets of Cindy and reverse wrist curls and pronators.

JT Kalnay 07-22-2012 02:26 PM

Re: The Shed 'O Pain
 
Sunday July 22, 2012

Made it to the pier and back in 17:56, just ten seconds slower than my PR. The sand conditions weren't perfect, and it does take a few days to get used to running on the beach every day. So, I am optomistic about going faster than 17:46 this year! Had a nice open ocean swim today too. I think each minute of open ocean swimming on a breezy day counts for five minutes of lap swimming in the pool....

Tim Babcock 07-23-2012 08:55 AM

Re: The Shed 'O Pain
 
Mobility Work
5X5 Ab Roller

"Elizabeth"
Power Cleans 95#
Ring Dips
21-15-9
9:25

JT Kalnay 07-23-2012 09:49 AM

Re: The Shed 'O Pain
 
Monday July 23, 2012

Made it to the pier and back in a personal best of 16:49.
That's nearly a minute faster than my PR.
Actually felt like I was running at times.
Went out really hard (8:07) then held on as best as I could on the way back, which inlcuded a few bouts of walking for 40 steps to catch my breath. Got a blister on my toe, but didn't notice it until after b/c I was trying to find the oxygen switch!

If it calms down just a little, am going to swim all the way to the pier this afternoon. (I'm hoping it calms down a little, b/c the alternative to the swim is AMRAP 8 minutes of beach burpees....)

Tim Babcock 07-24-2012 09:17 AM

Re: The Shed 'O Pain
 
TGU's
6-5-4-3-2-1/20-35-45-53-72-72

In between sets I worked on putting holds back on my wall. I stripped it a few days ago. So far I have one new problem.

Tim Babcock 07-25-2012 08:28 AM

Re: The Shed 'O Pain
 
1 Boulder Problem
10 Burpees
5 rounds

1 Boulder Problem
1 bar muscle up
5 rounds

1 Boulder Problem
10 Back Extensions 5-10-15-20-35#
10 Pronators each arm
5 rounds

1 Boulder Problem
6 ab rollers
10 reverse wrist curls
5 rounds

JT Kalnay 07-25-2012 09:50 AM

Re: The Shed 'O Pain
 
Tuesday July 24, 2012

16:15 to the pier and back. A Massive PR.
A couple hours of surfing.
Then an epic when the wind kicked up while I was swimming...

[url]http://youtu.be/zD-5slslFbw[/url]


Wednesday July 25, 2012
16:20 to the pier and back.
5 seconds slower than my PR.
But, my nephew ran the whole with me! Cool!

Tim Babcock 07-26-2012 08:43 AM

Re: The Shed 'O Pain
 
15 Double Unders
15 Burpees
15 Box Jumps 20"
15' Rope Climb
AMRAP in 20 minutes
5 rounds + 15 reps
I would say that was a hard workout, but they're all hard.

JT Kalnay 07-29-2012 05:50 AM

Re: The Shed 'O Pain
 
Thursday July 26, 2012
Running, surfing, burpees

Friday July 27, 2012
84 minute walk (Longest distance since hip replacement)
Surfing

Saturday July 28, 2012
Rest day

Tim Babcock 07-29-2012 10:02 AM

Re: The Shed 'O Pain
 
1 Boulder Problem
5 Strict Pull Ups 10-15-20-25(4)-25(4)
10 Pronators
5 Rounds

1 Boulder Problem
5 Dips 10-15-20-25-30(4)
10 Reverse Wrist Curls
5 Rounds

1 Boulder Problem
10 Goblet Squats w/kb 35-35-45-45-53
5 Rounds

I now have 4 new boulder problems.

JT stopped by today. It was good to see him.

JT Kalnay 07-29-2012 10:41 AM

Re: The Shed 'O Pain
 
Sunday July 29, 2012

5 miles in 1:14:53 under ideal conditions.

OHS practice.

Tim Babcock 07-30-2012 08:01 AM

Re: The Shed 'O Pain
 
Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
135 pound Deadlift, 20 reps
10 Handstand push-ups
14:20

Jeffrey Fortuna 07-30-2012 04:03 PM

Re: The Shed 'O Pain
 
Monday 7-30-2012
Did a very easy 3mile run, stopping every .75miles to stretch and catch my breath, so it was more like doing 4 1200m repeats.
I felt pretty good considering how out-of-shape I am. I purposely didn't wear a watch because I didn't want to push to hard. My stomach is still not cooperating.

Tim Babcock 07-31-2012 08:44 AM

Re: The Shed 'O Pain
 
1 Problem
15 Back Extensions
10 Push Ups
10 Pronators
5 Rounds

3 additional problems

Fingerboard Pyramid Protocol
5 sets


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