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JT Kalnay 02-03-2014 05:45 PM

Re: The Shed 'O Pain
1 Attachment(s)
Monday February 3, 2014

Some mobility work and a nice walk.

Tim Babcock 02-04-2014 04:19 PM

Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53#
pull-ups 4-7-10C2B
5 burpees
3 rounds


3 135
3 155
3 185
3 205
3 225
1 245
1 265
Stopped at 265. Started to feel my back round a bit. Not taking any chances. Worked in 5 sets of 10 double unders.

Double Unders
Abmat Situps
Double unders went pretty well. The sit-ups slowed me down a bit.

Finished up with 20 bar muscle ups.

JT Kalnay 02-04-2014 04:25 PM

Re: The Shed 'O Pain
Tuesday February 4, 2014

One hour of voodoo floss and rubber band based mobility at CrossFit San Francisco. It was really really really {infinity} really painful.:crybaby0::crybaby0: Words came out of my mouth that just should not be spoken in public. An E6 a half a mile a way over at the Presidio blushed during one of my outbursts...

One hour of Oly lifting.

Hit a PR 135# OHS during warmups. (I don't OHS, except, apparently, when the CF SF people are watching)

Hit a PR 155# lunge with each leg. (this surprised me a lot)

Hit a PR snatch. (this didn't surprise me b/c I've been working this hard at CF 1513 and Columbus Weightlifting North). Still, it was fun to do with the CFSF people watching and the cameras running.

Like many people have said, "if you want JT to perform, make sure he knows the cameras are on..."

JT Kalnay 02-04-2014 05:19 PM

Re: The Shed 'O Pain
Tuesday February 4, 2014 (Update)

Every cell in my body that is capable of reporting pain is reporting excrutiating pain.

I hurt as bad as I have ever hurt in my entire life.

Worse than after my parachute accident.

Worse than after the bear attack.

Worse than after hip replacement.

Worse than after Ironman.

Apparently an hour of voodoo floss and rubber band mobility is painful.

Tim Babcock 02-05-2014 09:20 AM

Re: The Shed 'O Pain
Mobility Work
5 wall balls
5 pull ups
5 burpees
3 rounds

Movement Prep:

1) EMOM for 5 minutes:
2 1 & 1/4 Front Squats @ 95#

2) EMOM for 5 minutes:
2 Push Press @ 95#

3) 3 rounds of:
15 Double-Unders
1 Muscle-Ups

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
241 Finally! Wow! What a suckfest!

1 mile on the Airdyne for a cooldown.

JT-Sounds like you have some scar tissue to break up. Hopefully you feel better today.

JT Kalnay 02-06-2014 01:55 PM

Re: The Shed 'O Pain
Thursday February 6, 2014

@Tim, AWESOME job getting to the muscle ups!!!!
That shows how far you've come since last year, and what you can do when you put your mind to it!!

Yesterday and today I just did some gentle walking near breath-taking scenery.
I like how in both of the walk profiles the elevation gets to -1 foot!
(Yes I was actually very close to the Pacific)

Am going to lift heavy Saturday and Sunday.

Wednesday short walk:

Thursday longer walk:

Tim Babcock 02-06-2014 03:25 PM

Re: The Shed 'O Pain
Worked out at the HS weight room tonight.
Warm up
2 rounds of Cindy
3 clean and jerks at 65, 95, 115, & 135

30 clean and jerks at 135 for time.
Not sure what my time was. It was either 5:25 or 6:25. Either way I am pleased with the result. I had forgotten my phone in my classroom and had to use the wall clock.

Finished up with a few bar muscle ups. Quick one tonight.

JT Kalnay 02-08-2014 11:06 AM

Re: The Shed 'O Pain
Friday February 7, 2014

Travel Day
Coast (west) to coast (east) to coast (north) travel promoting The Pattern 2.0.08 (which was released Saturday February 8, 2014).

Saturday February 8, 2014
Training For Peru (43:48 total time)
100 single under buy-in
7 rounds of:
50 box up and overs (20" box)
5 deadlifts, 225#
10 double under buy-out

Want to get to where I can do 20 rounds of this in around 2 hours while wearing a 10# pack.

Tim Babcock 02-08-2014 01:05 PM

Re: The Shed 'O Pain
Worked out at Crossfit Tiffin.
Mobility work
Running drills
A few reps of each exercise of the "Filthy Fifty" wod.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
27:58 Not a PR but a decent time for me.

Olympic Weightlifting Seminar with Jared. He did a great job. He truly loves this stuff.
We went through some running drills to loosen up.
Then we went through tons of drills with the pvc and 45# barbell. A good hours worth.
Then worked up to a max clean and jerk.
3 95#
3 115#
3 135#
2 155#
1 165#
1 175#
1 185# PR Form felt pretty good on all the lifts except the last one.
Tried 195# Didn't happen. I tried to jerk it from the rack and came very close on my last attempt. Next time.

Fun day at Crossfit Tiffin. Got to work out with Eric and a good crew, which is always good.

Eric T. Daniel 02-08-2014 08:09 PM

Re: The Shed 'O Pain
Tim, great seeing you today. I love that you're getting fitter as you get older. You're an inspiration to us at CFT.

Tim Babcock 02-09-2014 10:30 AM

Re: The Shed 'O Pain
Thanks Eric.

1 problem
10 GHD Sit-ups
10 pronators each arm
5 rounds

1 problem
20 push ups
10 reverse wrist curls
5 rounds

JT was doing "Death by burpees and kettlebell snatches" so I join him by doing HSPU. I got to the 10 reps rounds. 55 total.

Finished up by doing 100 band pull aparts.

JT Kalnay 02-09-2014 10:42 AM

Re: The Shed 'O Pain
Sunday February 9, 2014

Presses up to 170# (a 5# Shed record for me)

Death By Burpees
finished the round of 9

Followed immediately by Death By Kettlebell Snatch
Did rounds 1-10 with 35# kb
Did rounds 11-20 with 15# kb

There was a puddle of sweat when I was done...

JT Kalnay 02-09-2014 01:13 PM

Re: The Shed 'O Pain
Sunday Feb 9, 2014

PM Session


Constantly Varied = (half hour shoveling snow, half hour scraping ice, ten trips to the house and back to bring a 5 gallon pail of water) + skating with the kids. Each kid reminded me to be careful because "you have a steel hip!"

Life is very very very good sometimes.

JT Kalnay 02-10-2014 03:30 PM

Re: The Shed 'O Pain
Monday February 10, 2014

Goblet squat, front plank, l side plank, r side plank, to failure on each.

Bergener warmup with 45# bar

Snatch and C&J practice (with metal weights at a globo)
5x45 snatch
5x45 squat clean and jerk
5x65 sn
5x65 sqj
3x95 sn
3x95 sqj
(at this point, apparently people were pretty comfortable with what I was doing b/c chad and buffy closed in a little bit while doing isolation curls and other exercises that I wasn't quite able to identify)
3x115 sn
3x115sqj (dropped the last one on purpose, which worked, people backed off quite a bit)
3x135 sn
3x135 sqj (now with plenty of room on all sides and some shocked onlookers)
3x155 squat c&j (with gratuitous grunting)
3x175 squat c&j (with extremely loud gratuitous grunting)

Didn't want to go any heavier with the metal weights on the nice globo floor. And, I suspected someone had gone to "report" the madman.

Finished with lat pull downs on the lat pull down machine (10x80, 10x150, 10x the stack (just b/c buffy was waiting for the machine)

Then did some dips, pullups, and toes to bar, b/c chad had been struggling to get a pullup...

Somedays people just rub me the wrong way and I do stupid stuff like show them up in the gym. I'm lucky chad or buffy weren't packing and waiting for me in the parking lot.

Tim Babcock 02-10-2014 04:14 PM

Re: The Shed 'O Pain
Mobility Work
10 wallballs
pull-ups 4-7-10C2B
5 burpees
3 rounds

10 45#
8 65#
6 95#
4 115#
2 135#

15 thrusters @100#
15 C2B pull-ups
4 minute AMRAP
45 reps
A little disappointed in this performance. I did 55 last year in the Open. I will work on thrusters for the next couple weeks. Hopefully I can put together a 60 before this year's Open.

Exit Ticket
EMOM for 5 minutes
5 burpees
15 dubs
1 rope ascent
Saw this wod on the Crossfit Tiffin site. Looked like a good one. It was for 15 minutes. Wasn't happening after 13.5.

JT-You look very competent on the ice.

Tim Babcock 02-11-2014 04:15 PM

Re: The Shed 'O Pain
2 problems
3 tgu's each arm 35, 45, 53, 61, 72#
10 pronators each arm
5 rounds

1 campus board lap
10 burpees
10 reverse wrist curls
6 rounds

JT Kalnay 02-12-2014 07:34 AM

Re: The Shed 'O Pain
Tuesday February 11, 2014

2.5 miles on the treadmill at 2.1 mph, max incline 12.5%, 900 feet climbed.

JT Kalnay 02-12-2014 02:33 PM

Re: The Shed 'O Pain
Wednesday February 12, 2014

Goblet squat warmup, toes almost straight forward, back getting flatter.

(that's all the weight there was available. And, the bar was really slippery. The bar Tim bought for the So'P is FAR superior to the generic globo bar I used today)

Back Squats

Finished up with escalating Dumbell presses and WBS
20x15# db press
10x6# wbs
15x20# db press
10x8# wbs
10x30# db press
10x10# wbs
10x40# db press
10x12# wbs
10x50# db press
10x14# wbs

WBS are a different creature these days, much more like they were "back in the day". Might have to try a Karen one of these days...

I have really missed going to "The Box" and doing "CrossFit" while my back was hurt. Got the bug BAD while at CF San Fran.

Tim Babcock 02-12-2014 04:51 PM

Re: The Shed 'O Pain
Mobility Work
10 wallballs
pull-ups 4-7-10C2B
5 candlestick rolls
3 rounds

Overhead Squat
5 45#
5 65#
5 95#
5 115#
5 135#
5 155#
3 175#

Metcon: 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
7 rounds even/210 reps-This is the same score I got last year during the Open.

5 minute rest then...
100 Double unders for time

JT-Good to see you getting after it.

JT Kalnay 02-13-2014 02:50 PM

Re: The Shed 'O Pain
Thursday February 13, 2014

2.6 miles on the treadmill at inclines of up to 12.5%.

"bump the Oly bar off your belly button" drills.

Nice job redoing the WODs from last year.
I think last year you had a rest day or very easy day before the Open WODs didn't you? So getting the same score or very close score this year on no rest is a big win in my opinion.

And getting 241 in the wall ball, jump rope, muscle up one is HUGE.
Only 275 people got 241 or more on 13.3 last year...

Tim Babcock 02-13-2014 04:13 PM

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

Worked in 5 sets of 10 pronators and reverse wrist curls.

Thanks JT.

JT Kalnay 02-14-2014 07:23 PM

Re: The Shed 'O Pain
Friday February 14, 2014

"Rest" day, if you count working in four cities in three different states a "rest' day.

Tim Babcock 02-15-2014 10:25 AM

Re: The Shed 'O Pain
Mobility Work
10 wall balls
pull ups 4-7-10C2B
5 burpees
3 rounds

5 OHS @ 80#, 100#, & 120#

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
Completed 80 reps in the 10 minutes. Continued the the round and finished in 15:58. I completed the burpees in about 6 minutes. The OHS were tough. My goal is to get 91 reps.

Finished up with 2 sets of 100 double unders with about 5 minutes rest between. 1:16(PR) and 1:19.

JT Kalnay 02-15-2014 10:37 AM

Re: The Shed 'O Pain
Saturday February 15, 2014

Goblet squat, pass through, wall ball shot warmup.

Front Squats up to 265 (PR).

OHS practice at 45# and 65#.

20 snatches practicing at 65# working on getting all the way to full shrug in triple extension (instead of pulling from mid thigh with bent arms while bent over).

JT Kalnay 02-16-2014 05:25 AM

Re: The Shed 'O Pain
Saturday Feb 15, 2014

PM Session
Shoveled the rink, did some skating.
Then walked 1 lap around the farm with 10 pounds in my dorsal duffel.

Tim Babcock 02-16-2014 09:49 AM

Re: The Shed 'O Pain
Mobility Work (lots)
10 KBS 35, 35, 45
5 wall balls
5 pull ups
3 rounds

A few power cleans at 65, 95, 135, and 145#.

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
7 round + 6 reps = 216 reps

I did this wod 3 years ago and scored 180 reps. I did all the power cleans unbroken. All toes to bar and wall balls were unbroken except for the last round (7,3) and (8,7). JT kept me company through this festival of suck.

JT Kalnay 02-16-2014 11:02 AM

Re: The Shed 'O Pain
Sunday February 16, 2014

Goblet squat and pass throughs.

HSPU practice, got some good coaching that got me much closer to a HSPU.

Twenty five minutes of going up and down from a 20" box carrying a 10# KB in each hand.

Watched Tim do 11.5, a 20 minute suckfest...
186 reps in 2011 was good for 305th place.
216 reps in 2014 would have been good for 186th place.
So, although three years older Tim's performance was 119 places better, and inside the top 200!

Tim Babcock 02-17-2014 08:20 AM

Re: The Shed 'O Pain
2 problems
10 pronators each arm
5 rounds

1 problem
5 burpees
10 reverse wrist curls
5 rounds

Complete as many reps as possible in 7 minutes of:

JT Kalnay 02-17-2014 01:36 PM

Re: The Shed 'O Pain
Monday February 17, 2014

@Tim, nice job on the burpees. If I ever do 12.1 again it'll be too soon...

Woke up with a scratchy throat and not feeling 100%.
Tried some Oly practice anyway.
Wasn't really feeling it.
Did snatches up to 145 and C&J up to 185.
But didn't push it.


Tim Babcock 02-18-2014 01:32 PM

Re: The Shed 'O Pain
Mobility Work
10 wall balls
5 pull-ups
5 burpees
3 rounds

Front Squat
3 45#
3 65#
3 95#
3 115#
3 135#
3 155#
3 175#
1 195# PR

A few shoulder to overheads @ 45#, 65#, 95#, 115# and a few C2B pull-ups.

Shoulder to Overhead 115# (all unbroken)
C2B pull-ups

5 minute rest
100 Dubs
1:05 PR

Today was supposed to be a rest day. School got cancelled so I made the most of the time. Tomorrow will be a rest day.;)

JT Kalnay 02-18-2014 01:55 PM

Re: The Shed 'O Pain
Tuesday February 18, 2014

@Tim, I'd say you're peaking at the right time for the Open. A strength PR (Front squat) and a skill PR (dubs) on the same day? Excellent. It's going to be mentally tough to "tame the beast" during the taper for the Open and on the rest days before the WODs, but you can do it.

Walked on the treadmill for 75 minutes (2.6 miles) at incline up to 12.5%. Gained 1,000 feet of elevation.

Did 20 empty bar snatches working on speed and hitting my spots. I simply have to get better at the snatch to qualify for Pan Ams and then Worlds.

Jeffrey Fortuna 02-18-2014 05:42 PM

Re: The Shed 'O Pain
Monday 2-17-2014
Bouldered at CRG (for the first time in a long time).

10 problems (easy to moderate)
10 push-ups
5 HSPU (static)

10 (about) problems (moderate to hard)
8 laps on campus board
2 laps of pinches on system tiles (red hockey masks)

Tuesday 2-18-2014
Shoveled snow (again):ranting2:

Alisa has a gymnastics comp in Ann Arbor Michigan this Saturday, so we are planning to go a little early and spend a couple of hours bouldering at Planet Rock before her comp. You guys (Tim, JT and Kent) are certainly welcome to meet us there for a little climbing (aka cross training) if it wouldn't interfere too much with training for the open.

JT Kalnay 02-19-2014 03:59 PM

Re: The Shed 'O Pain
Wednesday February 19, 2014

Good day hiking, 5 laps of Hogsback Lane.

Won't be able to make it to Ann Arbor, am heading to Florida for a few weeks, hope you have fun.

Jeffrey Fortuna 02-19-2014 07:10 PM

Re: The Shed 'O Pain
Wednesday 2-19-2014
Bouldered at CRG (WOW! Twice in one week!).
10 problems,
10 push-ups,
5 HSPU (strict)

10 problems,
10 push-ups,
5 HSPU (strict)

6 problems ( the hands were just to tender to any more),
10 push-ups,
5 HSPU (strict)

Not the best workout, but a little better than Monday.

JT Kalnay 02-20-2014 01:38 PM

Re: The Shed 'O Pain
Thursday February 20, 2014

Rest Day

(although my HR did max out during both the gold medal match in the bonspiel and for the final 5 minutes and the OT in the gold medal women's hockey game...)

Tim Babcock 02-20-2014 04:10 PM

Re: The Shed 'O Pain
1 problem
Muscle Ups 1-2-3-4-5
10 pronators each arm
5 rounds

1 problem
Muscle Ups 5-4-3-2-1 (did the last one with 20#)
10 reverse wrist curls
5 rounds

5 additional problems

Sent some of my harder problems I haven't even tried in a couple of months. Pleasantly surprised. Muscle ups felt solid.

JT Kalnay 02-21-2014 10:49 AM

Re: The Shed 'O Pain
Friday February 21, 2014

Oly practice:
snatch to 68kg. [url][/url]
c&j to 102kg. [url][/url]

creeping closer to the 182kg I need to qualify for pan ams.
lower qualifying weights at < 105kg...

Tim Babcock 02-21-2014 08:19 PM

Re: The Shed 'O Pain
Led a bunch of fourth graders through a crossfit style workout. Five 20 minute sessions of 12 students each. Fun but I'm pretty tired tonight.

JT Kalnay 02-22-2014 12:18 PM

Re: The Shed 'O Pain
Saturday February 22, 2014

Goblet squat and pass through warmup.

FAILED at 500, but moved it 3-4" off the ground!!!!

25 wallball shots, unbroken, in 56 seconds (then thighs cramped)

30x95#, one per minute, 26 of these were really good, 4 were okay
10x115#, 9 of these were good, 1 was a total trainwreck

100 single unders
20 double unders

Tim Babcock 02-22-2014 12:19 PM

Re: The Shed 'O Pain
Worked out at Crossfit Tiffin.
Mobility Work
A few reps of the exercises for today's wod.

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
95# pound Thruster, 7 reps
7 Knees to elbows
205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

I did this wod in September of 2012. I used 35# dumbbells for the thrusters, 185# for the deadlift, and 60 pounds on the swings. My time then was 40:25. I am pleased with the improvement.
After a 10 minute rest, I finished up with about 125 double unders.
Another good day training at Crossfit Tiffin. I am looking forward to doing my Open wods there.

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