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

JT Kalnay 07-15-2011 09:32 AM

Re: The Shed 'O Pain
 
Thursday July 14, 2011

Rest day
Did golf skills practice


Friday July 15, 2011

Swam 1200m in 28:37
Really had the feel of the water on the first two laps and the last four laps!

Tim Babcock 07-15-2011 07:23 PM

Re: The Shed 'O Pain
 
Just got back from Summersville.
Thursday-Circus Wall
Overboard 11b 2nd go-Felt a little harder than 11b. Kinda thin down low and steep at the top with good holds and big moves.
Unnamed 11a onsight
Slim Pickens 12b-Couldn't get past the first bolt??? As the name suggests, not many holds to choose from.
The Contortionist-12a - Lots of hanging on this one. I got the anchors, but it wasn't pretty. Steep.
Clown School 10a onsight

Friday-Gauley Crag-New crag developed in 2008, mainly by Micah (Stella's boyfriend).
Smile 10a onsight. (Stella put this route up). There were two other routes next to it that weren't in the guide. We did those too. Not too hard. 9ish?
Wind Traveler 12a onsight. Fun route. The hard part was on an arete. Not tricky, just crimp on small holds and get your feet up high. The top was super fun. Steep with really big holds. I kept thinking the holds on 12s aren't supposed to be this big.
Splitter Blue Skies 11a onsight-tricky

The weather was really nice. Cool and breezy.

Tim Babcock 07-16-2011 08:40 AM

Re: The Shed 'O Pain
 
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

5:20-5:33-4:45-4:40-5:10

Elbow RX

JT Kalnay 07-16-2011 10:53 AM

Re: The Shed 'O Pain
 
Saturday July 16, 2011

2xTGU on each side, 5#, 10#, 15#, 20#, 35#, 45#

15 swings of each KB in the SoP, with 3GHD in b/w each.

5#, 10#, 10#, 15#, 20#, 35#, 45#, 53#, and the BIG BOY...

I figured something out this morning, the BIG BOY IS EFFIN' HEAVY!!!!

Then did strict press to failure (made 155#, failed 2x at 160#)

Then worked on getting the negative of the HSPU. Tim had a good training idea about using a bouldering pad to cushion the face impacting the ground while learning the negative.

Tim Babcock 07-17-2011 07:41 AM

Re: The Shed 'O Pain
 
Power Clean and Jerk
1 95
1 115
1 125
1 135
1 140
1 145
1 150
1 155-Power Clean Only

Tim Babcock 07-18-2011 09:35 AM

Re: The Shed 'O Pain
 
Bouldered Today
Set 3 new problems. The first two problems aren't too hard, but the last one is pretty hard. I also hung from my pullup bar 3 minutes and then 1 minute on, one minute off for 5rounds. Pretty pumped when I was done.
Also worked in back extensions, GHD situps, and dips.

[URL="http://www.youtube.com/watch?v=pdUhHFXPnxk"]http://www.youtube.com/watch?v=pdUhHFXPnxk[/URL]
[URL="http://www.youtube.com/watch?v=63ocyzVAUkw"]http://www.youtube.com/watch?v=63ocyzVAUkw[/URL]
[URL="http://www.youtube.com/watch?v=g9pxTFnrO60"]http://www.youtube.com/watch?v=g9pxTFnrO60[/URL]

JT Kalnay 07-18-2011 01:28 PM

Re: The Shed 'O Pain
 
Sunday July 17, 2011

Drove 500 miles to Charlotte.


Monday July 18, 2011

Played 18 holes with NFL Legend Brian Mitchell. Super fun. He is a well-educated, well-spoken man who golfs pretty well...

Tim Babcock 07-19-2011 08:07 AM

Re: The Shed 'O Pain
 
Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ [B]7.2[/B] mph-12% incline

5 minute walking cooldown

Jeffrey Fortuna 07-19-2011 09:52 AM

Re: The Shed 'O Pain
 
Monday 7-18-2011
Zero gravity treadmill,
3 sets of:
15min @ 6mph with 60% body weight load,
3min @ 3mph with 60% body weight load,
3min @ 6mph with 90% body weight load,
3min @ 3mph with 60% body weight load,
3min @ 6mph with 90% body weight load

We are currently re-designing the harness that the astronauts use for exercising on the treadmill aboard the space station. The purpose of this study was to compare the three different harness designs for comfort. Imagine running with a backpack weighing 60% of your body weight for 15 minutes and 90% of your body for three minutes.

JT Kalnay 07-19-2011 05:44 PM

Re: The Shed 'O Pain
 
4 Attachment(s)
Tuesday July 19, 2011

Very rewarding day at HoopTee for Achievements Unlimited.

Very very hot, but it is July in North Carolina after all...

jt

Tim Babcock 07-20-2011 08:10 AM

Re: The Shed 'O Pain
 
3 TGU's each side 15-20-35-45-53
5 Burpees
1 Problem
5 Rounds

60 Minute Fingerboard workout
Worked in:
5 X 5 HSPU
5 X 10 Ab Roller
8 X 15 Pushups

Elbow RX

JT, Who are the guys in the pictures? One might look like Larry Nance? Looks like you are having fun.

Jeff, good job suffering for the advancement of humankind. Have you climbed since your Red trip? Are you planning a trip soon? If not, do you want to boulder at my place on Saturday. It's not too bad in the shed early.

JT Kalnay 07-20-2011 12:39 PM

Re: The Shed 'O Pain
 
Wednesday July 20, 2011

Spent the morning at the Achievements Unlimited camp. Very inspiring.

@Tim, Fred Whitfield, Alonzo Mourning, Ron Harper, Brian Mitchell.

JT Kalnay 07-21-2011 04:47 AM

Re: The Shed 'O Pain
 
Wednesday July 20, 2011

Ten minutes very easy swimming in the pool. Was in a car (not driving) when it rear-ended another car. My neck hurts. Can't post the details here about the driver and who we hit, but be sure to ask when I get back....

May try some walking on thursday.

Jeffrey Fortuna 07-21-2011 05:32 AM

Re: The Shed 'O Pain
 
Tim, I can't do the Shed O' Pain this weekend. I'm leaving for Maple Canyon Utah tomorrow the 22nd and will be returning Saturday the 30th. See you when I get back.

Tim Babcock 07-21-2011 08:28 AM

Re: The Shed 'O Pain
 
10 OHS 95#
50 Double Unders
3 Rounds
9:33

Worked in 30 Muscle Ups too. Did 10 before the wod and 20 after. Worked on getting a good rhythm going while locking out completely at the bottom. I didn't use a false grip. This allowed me to get a good kip at the bottom. The only problem was that the rings were sticking to my hands and I couldn't adjust at the top of the muscle up very well.

Jeff, have a good time in Maple Canyon. I knew that was coming up but I wasn't sure when. I look forward to seeing you when you get back. Have a great trip.

JT, now that I know who the athletes in the picture are, I recognize two of them.

JT Kalnay 07-22-2011 03:52 PM

Re: The Shed 'O Pain
 
Friday July 22, 2011

Turned 50 today.

Floated in the pool and watched the TdF.

Worked on Walker and Jogger.

A beautiful day in NC.

JT Kalnay 07-23-2011 05:44 AM

Re: The Shed 'O Pain
 
2 Attachment(s)
And he always has the photos to back it up....

Bob Johnson (BET) has just hit Denny Hamlin (NASCAR) with his golf cart, and Michael Jordan is giving Bob a lot of sh*t about it, I am sitting beside Bob and am giving it back to MJ.

Here's a link to the whole gallery from the Charlotte Observer.

[url]http://www.charlotteobserver.com/2011/07/19/2466835/9th-annual-hooptee-celebrity-golf.html[/url]

All of these photos are copyright of the Charlotte Observer....

JT Kalnay 07-23-2011 04:14 PM

Re: The Shed 'O Pain
 
Saturday July 23, 2011

Walked to the pier and back on the firm wet sand. Brought my trekking poles this year to account for the slight tilt of the beach towards the ocean. Am intent on breaking last year's record to the pier and back, both on foot, and swimming. But not today, b/c there is a Carolina thunderstorm of epic proportions blowing in from the west.

Now that I am 50 (plus one day), I am one day into a significant, and long overdue tweak to my diet. Will tell you in person next time I see you.

Tim Babcock 07-23-2011 04:41 PM

Re: The Shed 'O Pain
 
Bouldered at KC today. They actually had some good problems. There is a problem up front that I worked for 45 minutes or so. It's a really good problem. I didn't send it but am close. I may go back and try to finish it.

Happy 50th birthday to JT!

Norm Swann 07-24-2011 04:50 AM

Re: The Shed 'O Pain
 
Happy Birthday JT!!!

Tim Babcock 07-24-2011 08:04 AM

Re: The Shed 'O Pain
 
21 KBS 35-35-45-45-53-53-72-72
5 HSPU
5 Strict Pullups 0-5-10-15-20-25-30-35
5 Dips 0-5-10-15-20-25-30-35
8 Rounds
Didn't time myself but it took quite awhile.

Elbow RX

JT Kalnay 07-24-2011 06:34 PM

Re: The Shed 'O Pain
 
Sunday July 24, 2011

Made it to the pier and back in 23:07.

Compare to last year's first try in 26:17 and last year's best try of 18:58 ( which included "running" backwards to keep the prosthetic on the uphill side of the beach). Didn't have any problems with the prosthetic this year, but the natural hip got tweaked a little.

Went in the ocean a little bit, but just to my waist, it was kinda rough out there today. Neck felt okay.

Tim Babcock 07-25-2011 07:33 AM

Re: The Shed 'O Pain
 
Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ [B]7.3[/B] mph-12% incline

5 minute walking cooldown

Hard!

JT Kalnay 07-25-2011 06:08 PM

Re: The Shed 'O Pain
 
July 25, 2011

Made it to the pier and back in record time (17:56)

Worked hard for it, and am now paying for it....

JT Kalnay 07-26-2011 10:47 AM

Re: The Shed 'O Pain
 
Tuesday July 26, 2011

Pier and back in 17:50.
It was cooler this morning, which made it easier, but the beach conditions were more slanted, which made it harder. Really worked for this new PR.

MapMyRun figures it is .83 miles one way, so 1.66 round trip...

Got bit on the toe this morning will walking in the ocean, probably by a crab or skate. Ouch.

Jeffrey Fortuna 07-26-2011 10:51 AM

Re: The Shed 'O Pain
 
Utah Trip Report, Part I
I got very sick just before leaving for Utah. I almost didn't go, but decided I'd rather be miserable in Utah rather than miserable in Cleveland. I'm trying very hard not to ruin the trip for Paul and Lena.

Lena and I flew into Salt Lake late Friday night. Paul picked us up at the airport and we stayed at his parents that night.

Saturday, we drove to Logan Canyon, area 385, in Northern Utah. The rock is vertical, techy limestone. I only did 2-1/2 routes.
The Hat Trick, 5.11a (flash)
Nuclear Fingers, 5.12a (top rope with hangs)
Pale Face, 5.13a (top rope first 2/3rds with hangs to clean the draws) This is Pauls project that he finally sent. Awsome send.

After climbing, we drove to The Uintas near Wyoming. Set up camp at a beautiful road-side mosquito farm where we stayed the night.

Sunday, climbed beautiful quartzite at about 11,000 feet.
Tortured Screams, 5.10b (flash)
Here Today, Tomorrow and Next Week, 5.10d (flash)
Laborious, 5.11b (flash)

Lena and Paul did the only 5 star route in the area, Sessions, 5.12a. Paul onsighted it and Lena hangdogged it to the anchors. Drove to Mayple Canyon that night.

Monday, climbed at the Minimalist area just a twenty minute hike from the camp site. I lead a 5.9 clean, a 5.11 project clean, one-hung at 5.12a and fell off of another 5.12. The climbing at Maple is unlike anything I've ever climbed before. It's cobblestones in a sandstone substrate. The cobbles tend to round and smooth, but broken cobbles can have sharper edges.

Today is a rest day, so we came to the library to check camp ground reservations, e-mail and probably see a movie. This is the first day I've felt better. I'm climbing well for being so sick, but it's still really frustrating. I have very little energy and tend to get pumped out very quickly.

Tim Babcock 07-26-2011 02:03 PM

Re: The Shed 'O Pain
 
Great Trip report Jeff. One hung a 12a? Sounds like you should go back and redpoint that one. Glad you are feeling better and enjoy the rest of your trip. Keep the reports coming.

Norm visited the Shed today. We bouldered for about 3 hours. He did a great job on my wall. He is looking lean and fit. Fun day!

Norm Swann 07-26-2011 04:11 PM

Re: The Shed 'O Pain
 
Jeff, sounds like a great trip, even sick. Glad you are feeling better. I've never climbed in Utah but its sounds fantastic!

Tim Babcock 07-27-2011 07:40 AM

Re: The Shed 'O Pain
 
Three rounds for time of:
30 Wallball shots, 20 pound ball (10 foot target)
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
14:50

Elbow RX

JT Kalnay 07-27-2011 01:49 PM

Re: The Shed 'O Pain
 
Wednesday July 27, 2011

Walked for one hour and one second.

Finally got out in the ocean.

Nice trip report Jeff? Who's the other guy?

Tim Babcock 07-27-2011 05:35 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Made some improvements to the "Shed." The pullup bar is now rock solid. Thanks to Norm for the engineering advice.:)

Norm Swann 07-28-2011 05:07 AM

Re: The Shed 'O Pain
 
Tim looks great. Good job with the install!!!

Looking at the pic I thought of a couple questions:
1. Is there room to put a small 2 x 4 block inbetween the angled 2x4's right below (or above) the pipe and screw it in from both sides? This block may help keep it from loosening up after repeated use.
2. What keeps the pipe from sliding out?

Tim Babcock 07-28-2011 05:35 AM

Re: The Shed 'O Pain
 
[QUOTE=Norm Swann;966264]Tim looks great. Good job with the install!!!

Looking at the pic I thought of a couple questions:
1. Is there room to put a small 2 x 4 block inbetween the angled 2x4's right below (or above) the pipe and screw it in from both sides? This block may help keep it from loosening up after repeated use.
2. What keeps the pipe from sliding out?[/QUOTE]

1. That's a good idea. I will do that.
2. On the side near the wall I drilled two holes through the 2X4's and the bar. I screwed two lag bolts through them. Seems to be pretty solid. I was thinking about doing the same to the other side but decided it would probably be overkill.

Tim Babcock 07-28-2011 08:18 AM

Re: The Shed 'O Pain
 
Warm up
TGU's- 2 on each side 5-10-10-15-20-35-45-53-72
Boulder Problem
9 Rounds

Fingerboard Workout 60 Minutes
Elbow RX

JT Kalnay 07-28-2011 04:31 PM

Re: The Shed 'O Pain
 
Thursday July 28, 2011

Made it to the pier and back in 17:46.

Could have made 17:40 if I had been willing to puke, which I wasn't today.

Those are some heavy TGUs....

JT Kalnay 07-29-2011 03:36 PM

Re: The Shed 'O Pain
 
Friday July 29th, 2011

Paddled two hours. Heart and lungs were willing, arms, back, and shoulders were challenged.

700 mile drive tomorrow....

Tim Babcock 07-30-2011 01:19 PM

Re: The Shed 'O Pain
 
Bouldered at KC again today. Sent a problem that I was close to last week. Finished up by doing two lead routes with Chuck and Julie.

Been watching the Crossfit Games on ESPN3. I am impressed with the events so far (and the athletes). Entertaining.

JT, if you're home tomorrow I will be training around 10.

JT Kalnay 07-30-2011 06:40 PM

Re: The Shed 'O Pain
 
Saturday July 30, 2011

Drove 683.2 miles in 12 hours and 6 minutes....

SoP at 10 on sunday!

Tim Babcock 07-31-2011 08:23 AM

Re: The Shed 'O Pain
 
For time:
15 foot Rope climb, 5 ascents
115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
125 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
135 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
145 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
155 pound Clean and jerk, 1 rep
18:05
I was worried about being able to clean and jerk 155, but it felt solid.

L-Sit 31 Seconds

JT, thanks for the coaching tips and encouragement on the clean and jerk. It helped.

Jeffrey Fortuna 07-31-2011 09:38 AM

Re: The Shed 'O Pain
 
[QUOTE=JT Kalnay;966022]Wednesday July 27, 2011

Nice trip report Jeff? Who's the other guy?[/QUOTE]

The "other guy" is Paul Nelson. Tim climbed with him and his wife Christina at the Cirque this spring. Paul is currently living in Columbus, but is originally from Logan, Utah. He has been road-tripping in Utah for a month and was gracious enough to be our Utah tour guide for a week. Paul is an awsome climber, regularly on-sighting 5.12s and red-pointing 5.13s. He is super positive and helpful; a really great climbing partner.


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