CrossFit Discussion Board

CrossFit Discussion Board (
-   Workout Logs (
-   -   The Shed 'O Pain (

JT Kalnay 04-18-2012 06:32 AM

Re: The Shed 'O Pain
Excellent trip to WV.
Lots of gear, anchor, systems, rescue practice.
Ideal climbing conditions with only two or three other people in the park.
Climbed many routes, including Junkward Wall, Team Jesus!

Back to CrossFitting this afternoon.

Tim Babcock 04-18-2012 03:40 PM

Re: The Shed 'O Pain
1 boulder problem
5 pull ups
10 push ups
15 air squats
10 pronators
5 rounds

1 problem
10 back extensions
5 rounds

Set, worked, and sent a new problem. Not too hard, but fun.

JT Kalnay 04-18-2012 04:42 PM

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

400m shuffle
10 KBS, 10 pushups, 10 situps, 10 air squats
10 KBS, 10 pushups, 10 situps, 10 air squats

WOD (for time)
400m shuffle
50 GTO, 95#
40 jumping pullups
30 ball slams (20#)
20 18" box step ups
300 single unders

BUT, every minute on the minute you had to stop and do 4 burpees. Burpees for me have been scaled to an 18" box. Instead of going all the way to the ground and wrestling my way up (which torques my prosthetics kinda oddly), I drop my hands down onto the 18" box, kick out my legs, do the push up, bring my legs in, stand up and hop.

Total Time: 23:39

RX was 105#, pullups, 35# ball, 24" box jump, 100 double unders

Tim Babcock 04-19-2012 03:21 PM

Re: The Shed 'O Pain
Strict Pull ups
KBS 1.5 pood

Tough day and a tough workout.

JT Kalnay 04-19-2012 03:45 PM

Re: The Shed 'O Pain
Thursday April 19, 2012

3 miles on mountain bike

WOD 1:
1 mile, on foot, for time.
XIV:XXXII (in roman numerals b/c a sun dial was used to time me...)

WOD 2:
5 rounds, for time, of:
20 step ups onto an 18" box
5 strict pullups
7 toes to bar
9 wall balls (20#)


Need to do some research about getting my feet to turn over faster.
The heart and lungs are willing and able to go faster while on foot, but the legs simply will not move any faster. Perhaps five years of only walking has lead to atrophy of the quick twitch fibers. I don't know. Maybe need to speak to a neurosurgeon about it, or trainer, or someone with experience dealing with my surgeries. It is very frustrating to know how fast the legs should turn over and to see how slowly they actually will turn over. Hands turn over just fine, for example can do wind sprints in the pool and the arm cadence is fine, but the feet and legs just won't move any quicker....:ranting2:

Jeffrey Fortuna 04-20-2012 05:32 AM

Re: The Shed 'O Pain
Thursday 4-19-2012
CRG Boulder League 12.5
100 flash
200 flash
200 flash
300 flash
400 flash
500 flash
500 flash
600 flash
700 3+
750 3+
800 DNF
900 Didn't even try it.

I came really close to sending the 800 point problem. I just didn't have enough energy to hold on, and fell off the last hold. Of course Steve flashed it, but no one else was even working it. I actually got the 700 point problem quicker than Steve did, and I had to work out the beta for myself. The 750 point problem was awful. It didn't even pretend to flow. If it wasn't part of the comp, I wouldn't have bothered to finish it.

JT Kalnay 04-20-2012 05:32 PM

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

2x of:
25 sit ups, 25 mountain climbers.

3 rounds of:
2 minutes max double unders
1 minute rest
1 minute max hand release push ups
1 minute rest
2 minutes max power cleans (185#)

Results: 22, 25, 6, 34, 26, 7, 30, 31, 8

It's the first WOD I've finished RX in two months at Crossfit CTown!:pepper:
Thanks Carl, Larry, "RE", and everyone who has been so supportive.

Jeffrey Fortuna 04-20-2012 07:34 PM

Re: The Shed 'O Pain
Friday 4-20-2012
18laps, (~0.5mi) 20:50min
Arms were toast from climbing yesterday.

JT, nice job on the WOD.

JT Kalnay 04-21-2012 09:52 AM

Re: The Shed 'O Pain
Thanks Jeff.

Saturday 4-21-12

Brutal conditions today, a cold mist and a 15mph cold wind out of the north.

4/21 5k in 38:07, 60% shuffling/jogging, 40% walking (alternating 300 "running" steps with 200 walking steps, then alternating 150 "running" steps with 100 walking steps). It's going to be harder to go much faster than 38:00....

4/14 5k in 39:38, 50% shuffling, 50% walking
4/7 5k in 41:05, 60% walking, 40% shuffling
3/31 5k in 43:53, 70% walking, 30% shuffling
3/24 5k in 47:57, 75% walking, 20% shuffling
3/17 5k in 50:00, 90% walking, 10% shuffling

Tim Babcock 04-21-2012 02:43 PM

Re: The Shed 'O Pain
Climbed at the shed with Jeff, Kent, and Steve. Jeff and I both climbed strong, but Steve crushed. He flashed all but 2 of my problems. Strong kid!

All times are GMT -7. The time now is 06:41 AM.

CrossFit is a registered trademark of CrossFit Inc.