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

Tim Babcock 11-13-2013 04:48 PM

Re: The Shed 'O Pain
 
2 Problems
3 TGU's each arm 35, 45, 53, 61, 72#
10 Pronators each arm
5 rounds

That's it for tonight. Not much time.

JT Kalnay 11-13-2013 06:29 PM

Re: The Shed 'O Pain
 
Wednesday November 13, 2013

Workout: Walk
Date: Nov 13, 2013
Distance: 1.68 mi
Duration: 35:03

To view 'Walked 1.68 mi on 11/13/13', follow the link below:
[url]http://www.mapmyrun.com/view_workout?w=429996623[/url]

And a little bouldering...

Tim Babcock 11-14-2013 04:39 PM

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

Back Squat
5 115#
5 135#
5 155#
3 185#
3 205#
1 215#
1 225# miss

"Death by Muscle Up"
6 minutes + 4
25 total muscle ups

5 minute break...

"Death by HSPU"
11 minutes +6
72 total HSPU's

JT Kalnay 11-15-2013 06:10 PM

Re: The Shed 'O Pain
 
Death by muscle up and death by HSPU? Dude...

Thursday/Friday

Lots of walking, some sublime climbing, some scrambling, lots of fresh air and sunshine. I love the Mojave.

@Jeff, check out The Roof Romp Boulder, and the Iron Door Boulder area. Both very accessible, nice landings, lots of problems, a couple steep crimp fests that you might really enjoy.

@Tim, saw your line on the John Bachar Toprope Wall. Overhanging 12a technical nightmare.

Tim Babcock 11-16-2013 09:16 AM

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

3 Front squats @ 45, 65, 95, 115, & 135#

3 Front Squats EMOM for 10 minutes @ 155#. Always tough.

Metcon
5 glute-ham raises
Farmer's walk with 61# and 72# kettlebell. I alternated hands and directions. (around the building and fire ring)
15 push ups
10 rounds
19:45

Right shoulder is a little sore. Probably due to Thursday's workout.

JT Kalnay 11-16-2013 05:37 PM

Re: The Shed 'O Pain
 
Saturday November 16, 2013

A career climbing day!

To understand today's WOD, you need to understand the contour lines on the topo map. Where they are closely packed together is a cliff...

Workout: Grade III climb
Date: Nov 16, 2013
Distance: 4.75 mi
Duration: 4:38:18
[url]http://www.mapmyrun.com/view_workout?w=431840659[/url]

The formation is described here:
[url]http://www.mountainproject.com/v/south-astro-dome-/105720741[/url]
We did not approach up the Uncle Willie's Wonderland Trail, but instead approached through the Barker Dam area to access the West Faces.

Tim Babcock 11-17-2013 10:22 AM

Re: The Shed 'O Pain
 
2 Problems
20 band pull-aparts
10 Pronators
5 rounds

45 minutes Hangboard workout
Worked in 5 sets of roll ups.

JT is livin the life. I'm glad you are using your hard fought fitness to enjoy life.

JT Kalnay 11-17-2013 06:42 PM

Re: The Shed 'O Pain
 
Sunday November 17, 2913

A nice hike up a moderate trail. No bushwhacking, scrambling, or climbing today, just hiking UPHILL in the lovely lovely sun. For those of you who've been to Seneca, imagine if the Stairmaster went up 1,500 feet in 1.5 miles instead of 300 feet in six hundred yards. For CrossFitters, imagine 2,000 box ups on constantly varied boxes ranging from 3 inches to 18 inches, with many of them not horizontal. Going up was hard on the heart and lungs and hip flexors, coming down was brutal on the quads...

Workout: Mountain Walk
Date: Nov 17, 2013
Distance: 3.32 mi
Duration: 1:51:57

[url]http://www.mapmyrun.com/view_workout?w=432413501[/url]

Happy to be heading home tomorrow.

Tim Babcock 11-18-2013 04:52 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53#
10 Air Squats
5 Pull ups
5 Burpees
3 rounds

1 HBBS @ 45, 65, 95, 115, 135, 155, & 185#

1 HBBS EMOM for 10 minutes @ 205#
Last rep: [URL="https://www.youtube.com/watch?v=OXPBqt7jI5M"]https://www.youtube.com/watch?v=OXPBqt7jI5M[/URL]

Metcon

5 C2B pull ups
10 Wallballs
10 rounds
12:12

Worked in 100 reps of Band pull-aparts.

JT Kalnay 11-19-2013 11:54 AM

Re: The Shed 'O Pain
 
Tuesday November 19, 2013

Back in Ohio, and back in the box for the first time in a few weeks.
Suffered through some snatch work, box ups, pullups, and burpees.

Hope to see you guys this weekend!


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