Re: The Shed 'O Pain
 

Wednesday May 1, 2013

Back is still tweaked, made it until 3pm without cramping. Am going to go out for a one mile very easy walk with my walking stick.

Re: The Shed 'O Pain
 

1 Problem
6 Strict HSPU
10 Pronators each arm
5 Rounds

After I warmed up I did a little fingerboarding. Not feeling it tonight. Very warm in the Shed.:(

Re: The Shed 'O Pain
 

Wednesday 5-1-2013
C-Town CrossFit

4 10-minute stations:

Front Squat (3RM) 145#

13 Tire Flip + Jump In and Out (Rx 5)

Sled Push High
Back Pedal to start
Burpee Broad Jump
Sled Push Low
5 reps

8-min AMRAP:
5 Renegade Manmakers 20# DB (Rx 30/20)
10 KBS 35# (Rx 70/55)
32 reps

Went to CRG to help set for the boulder comp tomorrow. Balint set a really good 500 on the red wall, Lena set a techy 600 in the back, Matt set a hard 700 on the roof, and Kevin set a really cool 800 in the cave. It should be a good comp.

Re: The Shed 'O Pain
 

Thursday May 2, 2013

Another rest day for my back, with a little walking and stretching.

My friend Megan said "I flipped a tire and I liked it", which made me think of Katy Perry's "I kissed a girl and I liked it." The result appears below...

[url]http://jtkalnaynovels.wordpress.com/2013/05/02/dear-crossfit-i-flipped-a-tire-and-i-liked-it/[/url]

Re: The Shed 'O Pain
 

Warm Up
10 KBS 35-45-3
5 Pull ups
5 Burpees
3 rounds

WOD
"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
29:55
Very warm in the Shed and a bit of a grind. The deadlifts were the toughest. My hands are a bit torn up.

Looking to go to Hinckley on Saturday.

Re: The Shed 'O Pain
 

Friday May 3, 2013

Back is much better, nearly 100%.
Did one entire hour of stretching (including a few yoga poses).

Headed to Hinckley tomorrow for some toproping.

Re: The Shed 'O Pain
 

Saturday May 4, 2013

A little top-roping at Hinckley. A little traversing. Then a nice walk around the farm on a picture postcard spring day. Fun to see old friends at the crag today. Back is still less than 100%, but feels better everyday.

Re: The Shed 'O Pain
 

Went to Hinckley today with a lot of my good friends. Did routes on the main wall. A dozen or so. Climbed pretty well. A lot to work on but I am pleased at how I did. Beautiful spring day.

Later at the Shed
Mobility Work
A few light front squats

Strength
EMOM for 10 minutes
2 Front squats @ 155#

Re: The Shed 'O Pain
 

Ask Not For Whom The Clock Ticks, It Ticks For Thee....

[url]http://jtkalnaynovels.wordpress.com/2013/05/04/dear-crossfit-ask-not-for-whom-the-clock-ticks-it-ticks-for-you/[/url]

Re: The Shed 'O Pain
 

Mobility Work
10 KBS @35#
5 Pull-ups
5 Burpees
Some easy running and build ups.

"Helen"
400m run
21 KBS @53#
12 pull-ups
3 rounds
9:27 PR!-After 5 years I finally got a PR on this. My last PR was on 4/8/08 @ 9:36. I was doubting whether or not I could break it. I am getting older and I thought I might be seeing the PR slipping away. Thanks to all my friends for pushing me last winter. Being a little stronger proved to be the difference. The kettlebell swings did not destroy me like they usually do. Thanks to JT and Lisa for cheering me on this morning.

Afterwards...
Strength
Close grip Bench Press (to help pressing strength)
95-5
105-5
115-5
125-3
135-3
145-3
155-1
165-1
175-1

Afterwards I did a few sets of "Batwings." A Dan John exercise for shoulder health.

A perfect spring morning.

Re: The Shed 'O Pain
 

May 5, 2013

It was the best of times (Tim's Helen PR), it was the worst of times (JT's failed Karen), and it was the most devastating of times (passing of long time Shed resident Wally Ball).

Here is a link to Wally's obituary:

[url]http://jtkalnaynovels.wordpress.com/2013/05/05/dear-crossfit-rest-in-peace-wally-ball/[/url]

He will be missed...

Re: The Shed 'O Pain
 

Monday May 6, 2013

It was winter two weeks ago, spring last week, and summer today. The box was pretty darn hot today, and the sun was beating straight down on the 400m. Still, I prefer this 1,000% to the cold and dark of Nov/Dec/Jan/Feb...

CrossFit Warmup for 5 minutes

Tabata warmup (dubs, sit ups, air squats, push ups) for 8 minutes

5 rounds, for time, of:
400m walk
20 burpees

34:00

I figured it would take me 40 minutes but I got it done in 34 b/c I was moving decently through the burpees today.

Re: The Shed 'O Pain
 

1 Problem
Good Mornings 65-75-80-85-90
Pronators each arm
5 rounds

1 Problem
5 Strict ring dips 0-5-10-15-20
10 Reverse Wrist Curls
5 Rounds

1 Problem
10 ab roll outs
5 rounds

1 problem
3 strict ring muscle ups
5 rounds
I did the very last rep with a 20# med ball between my feet.

Re: The Shed 'O Pain
 

Saturday 5-4-2013
Climbed at Hinckley with Tim, JT, Rick, Norm and bunch of other good friends.

12 pitches

Monday 5-6-2013
C-Town CrossFit

Tabata warmup (dubs, sit ups, air squats, push ups) 2 rounds of each for 8 minutes

High Bar Back Squat (5,5,5,5,5)
Increase weight each set.
5x 165#, 5x 175#, 5x 185#, 5x 195#, 3x 200# (form started go on third rep)

Conditioning (Time)
5 rounds for time:
400-meter Run
20 Burpees

20:05

I missed the 20min cap by one burpee.

Re: The Shed 'O Pain
 

Tuesday May 7th, 2013

Back is nearly 100%.

CrossFit warmup
deadlift instruction
3-3-3-3-3 deadlift (65, 75, 85, 95, 105) (went very easy b/c my back was hurt last week)

"Air" Fran (21-15-9) PVC thrusters, PVC pulldowns (simulating pullup)
1:26

Rowed 1000m for time (4:03)

The 1000m distance made me remember a few years ago when I had a quest to swim 1000 yards in under 20 minutes and how it took 6 months of 3 times a week swims with drills, longer distances, and different interval lengths to beat the 20 minutes. That was a cool quest. I have to start swimming again.

Re: The Shed 'O Pain
 

Warm Up
10 KBS 35-45-53
5 Pull-ups
5 Burpees
3 rounds

Cleans w/some jerks
95 3
115 3
135 3
155 2
165 2
175 3 (just cleans)
Tried a few at 185#, just couldn't pop it up tonight.

50 Burpees for time
3:18
A nice little burner.

I am going to sixth grade camp for 3 days. I will do lots of hiking up and down hills and work in some bodyweight exercises. Should be fun.

Re: The Shed 'O Pain
 

Wednesday 5-8-2013
C-Town CrossFit

Snatch (2,2,2,2,2,2)
Increase weight each sets.
Regrip allowed; do not need to be touch & go sets.

I actually did:
6x 2 reps @75#
6x 2 reps @95#
3x 2 reps @105#

Partner WOD for time:
(P1) 400-meter Run
(P2) Medicine Ball Cleans 20# WB (Rx 20/14)
- Switch
(P1) 400-meter Run
(P2) KBS 45#KB (Rx 55/35)
- Switch
(P1) 400-meter Run
(P2) Wall Balls 20# WB (Rx 20/14) @ 10'
- Switch
(P1) 400-meter Run
(P2) Burpees

Re: The Shed 'O Pain
 

Friday 5-10-2013
C-Town CrossFit

Group warmup

Front squat (5, 5, 5)
Increase weight each sets.
5x 105, 5x 125, 5x 135

Grace: 30 clean & jerks for time 105# (Rx 135,95)
7:19

I challenged Corey Spoores to a pistol shout out. AMRAP of pistols for 30 min. Winner gets a six-pack of beer.

Re: The Shed 'O Pain
 

1 Problem
3 TGU's 35-45-53-61-72
10 Pronators
5 Rounds

5 sets of 4 problems done as quickly as possible.
10 reverse wrist curls done after each set.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35-45-53
5 Pull-ups
5 Burpees
3 rounds

Strength
Overhead Squat
95# 3
115# 3
135# 3
155# 3
165# 1
165# 3
175# 2

Met Con
30 Burpee Muscle-ups for time
8:43
At 7 minutes I had 24 completed.

Re: The Shed 'O Pain
 

1 Problem
15 Back Extensions
10 Pronators each arm
5 rounds

1 Problem
10 GHD sit-ups
10 Reverse Wrist Curls
5 Rounds

1 Problem
5 Close Grip Bench Press 95-105-115-125-135
5 Rounds

1 Problem
5 Batwings w/25#
5 Rounds

5 X 5 Barbell Finger Rolls
135-145-155-165-175

Re: The Shed 'O Pain
 

Monday 5-13-2013
C-Town CrossFit

group warm-up

High Bar Back Squat 3x 10 reps
10x 135#, 10x 155#, 10x 165#

Conditioning
AMRAP 12 minutes:
4 Curtis P 85# (Rx 115/85)
6 Strict Pull-ups
8 Burpees over bar
65 reps

I was actually resting on the strict pull-ups.

Re: The Shed 'O Pain
 

Had to do a quick one tonight.
Warm up
5 back squats at 45, 95, and 135#.

"Brehm"

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps [B](I used 185#)[/B]
30 Handstand push-ups
Row 40 calories [B](I did a mile on the Air-Dyne)[/B]
16:24
The back squats slowed me down the most. I did sets of 5. I motored through everything else.

Re: The Shed 'O Pain
 

1 Problem
5 Pull-ups
10 Push-ups
15 Air Squats
5 rounds

Metolius Hangboard Workout

Heading to the New tomorrow night with Rick. Hopefully the weather is decent.

Jeff-When are you going down?
JT-I hope to see you there.

Re: The Shed 'O Pain
 

Thursday 5-16-2013
Bouldered at CRG for about 1-1/2-2 hours. I did all of the 100 through 500 point problems, a couple of 600s, got half way through the week three 800 and did almost all the moves on the week three 900 (everything but the last move). Not bad considering I haven't climbed much in the last two weeks.

Came home early to pack for the trip to The New this weekend. Planning to leave right after work on Friday. Tim, I think we are staying at Chris and Spencer's place where you and Norm picked me up that time last year. The weather forecast looks like,... well it looks like The New, but I'm hoping we'll get a little dry rock.

Re: The Shed 'O Pain
 

May 9-14

Sweet climbing and hiking in New Mexico.

May 15

Long travel day.

May 16

Very sweet climbing day with Lisa and Elaina at The Other Place, Upper Meadow River. It moves my soul to get to see exceptional people who have mastered their craft. Made it to the second bolt on a couple of routes, made it to the third bolt on one route. I will certainly visit this place again when I am more fit for climbing.

Tomorrow will be Cindy, swimming, and driving around a good friend.

Re: The Shed 'O Pain
 

May 16-19

Hiking and climbing at the NRG.
Climbed parts of some hard routes.
Lots of fun hanging out with friends.

@Rick & Tim, there was some foul smell at your campsite....

Re: The Shed 'O Pain
 

New River Rendezvous X

Went to The New with Lena for the tenth Rendezvous.
Saturday, went to Butcher's Branch at kaymoor because Lena wanted to work on Lost Souls. Waited about an hour+ to get on Low Voltage and Green Piece, shich was soaking wet, then hung the draws on Lost Sould for Lena. I climbed it bolt-to-bolt but was able to do all the moves even though the conditions were less than ideal. Lena only got about half way, just before you go out right around the corner, which was also completely soaked.

Saturday night, went to the Rendezvous. We ate dinner there, tacos, and hung around while Lena did the table bouldering comp. Saw Chuck and Julie, Marque and Sarah, Stella, Rob and Brad Monk, Mike and Pam Walsh. It was like a kendall Cliffs reunion.

I was pleasantly surprised while Lena was talking to the LaSportiva rep, Lynn Hill came up to me and started asking about my climbing day. She was increadibly friendly and pleasant, a wonderful representative of our sport.

Sunday, we went to Summersville. Warmed-up on the 9 and the 10b on Long Wall and then Lena got on Appolo Reed. She made it about two thirds of the way up, a new high-point for her. I gave her one more belay on Tobacco Road and then we came home.

I didn't do a lot of climbing, but it was still a pretty good weekend. Sorry I didn't get to climb with Tim, Rick and JT. Hopefully, I'll get a trip with them before Tim goes to Ten Sleep.

Re: The Shed 'O Pain
 

Monday May 20, 2013

400m warmup shuffle

CrossFit Group Warmup

15 minutes doing snatches and hang snatches

10 minutes, EMOM
3 burpees, 2 thrusters (75#)

Sorry you didn't get to climb much at the New.
We should have a boys-only weekend in June!

Yes, she is amazing Jeff. There's no other way to put it!

Re: The Shed 'O Pain
 

Monday May 20, 2013

Cancelled my membership at Ctown CrossFit today.

At the Vouz, I also saw Chuck and Julie, Marque and Sarah, and Mike and Pam Walsh. It was fun to see them, and to reconnect with the climbers. Haven't been climbing enough, need to climb more...

Re: The Shed 'O Pain
 

New River Trip 5-17 through 5-19
Friday-The Other Place
D.D. 10a
Treeiage 10b
Tissue Tigger 12c redpoint 2nd go
Makes You Tigger 11a redpoint 2nd go (tricky crux, super route)

Saturday-Area 51-We owned the place. I was surprised because I thought everywhere would be busy.
Unknown Route 5.9ish
Scaphoid 5.9
Lunate 10c
Stays in Vegas Redpoint 2nd go this trip. At the crux I moved my heel in as far as practical. It made the reach to the anchors much easier.
Instant Gratification 11b Barely managed to lead this clean. Fought my way up the whole route. Burly. Super route.

Sunday-Endless Wall
Did two laps on "Party in my Mind" and lead "George of the Gorge." We then headed home.

Super trip with Rick. I am really starting to dig "The Meadow." I wish JT and Jeff could have joined us. I like JT's suggestion of a "boys-only" trip in June sometime.

Today
Warm Up (not that I really needed to be warmed up, the Shed was blazing.)
10 KBS 35#
5 Pull Ups
5 Burpees
3 Rounds
Some mobility work thrown in too.

"Karen"
150 Wall ball shots for time.
11:12
Did I mention it was hot in the Shed this afternoon.

Re: The Shed 'O Pain
 

Monday 5-20-2013
C-Town CrossFit

Hang Snatch (2,2,2,2,2,2)
45, 65, 75, 95

Metcon
EMOM for 10-min, complete:
5 Burpees
ME Thrusters 95# (Rx 135/95)

I'm really not feeling the snatches.:(

Pick a date for the Boys only trip. I need it bad.

Re: The Shed 'O Pain
 

Any 2, 3, 4, or 5 days starting wednesday june 5th until tuesday july 2nd.

Re: The Shed 'O Pain
 

Tuesday May 21, 2013

Half hour walk with some hills.

Bouldering and climbing at CRG with Rhonda. Fun.

Am designing CrossFit Silver, my plan for the next several months.
Will focus on the things I need to be able to do and want to be able to do.
Will have less focus on really heavy lifting, and more focus on the functional movements I need to focus on.

Shed this weekend? Hinckley this weekend?

Re: The Shed 'O Pain
 

Wednesday May 22, 2013

Half hour bike ride up in the Flats.
There was a 25mph wind with gusts to 35mph.
This made this ride very dusty and barely bearable.

Then...
3 minutes, max effort burpees (27)
3 minutes rest
3 minutes, max effort box 12" box ups (76)
3 minutes rest
3 minutes, max effort jumping pullups (40)

Did I mention it was dusty and windy outside?

Re: The Shed 'O Pain
 

2 Problems
3 TGU's 35 45 53 61 72#
10 Pronators
5 rounds

Campus Board Workout
12 sets

I'm up for Hinckley on Saturday. It's supposed to be cooler. Should be nice.

Re: The Shed 'O Pain
 

Wednesday 5-22-2013
C-Town CrossFit

Group warm-up:
1min. ME double-unders,
1min. ME push-ups,
1min. ME double-unders

10 min. to find 1rep max power clean:
5x 55#, 5x 65#, 3x 105#, 1x 125#, 1x 145#, 1x 175#

10 min. EMOM 2x front squat 125#

Metcon:
3 rounds of:
20 box jump burpees 24" box (Rx 24/18)
20 DB thrusters 20# DB (Rx 25/15)
50 double-unders
15 min. cap

2 full rounds

Tim: I'm not sure if I can do Hinckley Saturday, my boss put me on MANDATORY overtime today.:ranting2:

I'll see if I can swing it.

Re: The Shed 'O Pain
 

Thursday May 23, 2013

Half hour walk in the nice cool air.
100 dumbell thrusters (10# in each hand)
Push presses

Sunday will be better for me at Hinckley, I am going to Columbus to help my brother move on Saturday.

Re: The Shed 'O Pain
 

[QUOTE=JT Kalnay;1167123]Thursday May 23, 2013

Half hour walk in the nice cool air. 100 dumbell thrusters (10# in each hand)
Push presses

Sunday will be better for me at Hinckley, I am going to Columbus to help my brother move on Saturday.[/QUOTE]

Planned half hour walk turned into one hour and ten minutes during which I got soaked twice by rain showers. OMG the 100 thrusters were tough. The Push presses turned out to be two push presses at 45 pounds, after which I sat down and thought about the wisdom of having just done 100 thrusters.

Re: The Shed 'O Pain
 

Warm Up
10 KBS 35-45-53
5 Pull-ups
5 Burpees
3 Rounds

Strength
5 Front Squats
95
115
135
155
165 Only got 3
I was very conservative with these. My back has been sore since Sunday morning. 165 still felt heavy though. I hate front squats which is exactly why I need to do more of them. They don't hurt my back or my knees, they're just hard to do.

Met-Con
21-15-9
HSPU
Pull-Ups
5:40 They only set I broke on was the second set of HSPU. I think I can do this under 5 minutes.

Finished up with 2 sets of 10 GHD sit-ups. These often help my back feel better.

Not sure I can do Hinckley on Sunday. I will let everyone know.