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JT Kalnay 03-03-2010 09:35 PM

Re: The Shed 'O Pain
walked up and down ten flights of stairs carrying 10 pounds.

Fran: 6:06

Walked up and down ten flights of stairs carrying 10 pounds.

Swim intervals scheduled for tomorrow.

JT Kalnay 03-04-2010 04:24 PM

Re: The Shed 'O Pain

Karen, 12:47, done 100% strictly with 20# ball and 10' target and CrossFit certified gym owner running the stop watch and counting reps and pointing out when thighs didn't get parallel and ball didn't hit target and saying "Plus one" all too frequently.

So, this is a real lesson to everyone like me who crossfits on their own in their personal sheds 'o pain...
We think we know what we're doing, but a periodic visit to someone who actually knows what they're doing is truly beneficial.
For example, today, I thought I knew how to catch the ball to minimize my effort.
But I didn't.
Travis was able to show me a much more efficient (and safer) way to catch the ball.
Never in a million billion trillion zillion years would I have accidentally stumbled on the technique.
Please consider visiting a certified trainer every once in a while.
It is worth the time and effort and ego-crush when you realize your world record 4:53 Karen only included 3 wall ball shots that would have counted.........

Then, as a "cooldown", did three rounds of max KB swings (35#) in 2 minutes on, 1 minute off. Did 106 total. Was supposed to use 45# KB, but my thighs were already cramping, so I scaled to 35#.

I expect to regain feeling in my thighs sometime next week!

Thank goodness tomorrow is swimming, where I don't actually have to have any feeling in my thighs!!!!

Tim Babcock 03-04-2010 05:17 PM

Re: The Shed 'O Pain
Warm up:
1 lap on wall
3 TGU's each arm-building sets 10, 20, 35, 45, 53#
5 burpees
5 rounds

Fingerboard WOD
5 OHS 95#
5 GHD situps
20 rounds

JT Kalnay 03-05-2010 07:58 AM

Re: The Shed 'O Pain
1 Attachment(s)

Heading out to swim.

Am as tired this morning, after my 18 minutes of CrossFitting yesterday, as I was after doing a full iron man distance triathlon. How exactly is that possible????

JT Kalnay 03-05-2010 10:47 AM

Re: The Shed 'O Pain

swam 20x50 on 1:30 (I usually do 50s on 2:00, so this was a big deal).
fastest was 43, slowest was 55, most were around 51-52.

now, in addition to having no feeling in my thighs b/c of yesterday's Karen, I now have no feeling from my fingertips up through my arms and shoulders and into my back.

When all this feeling comes back, I suspect it is going to be painful.

Oh yeah, that's right, this thread is called "The Shed o' PAIN".

JT Kalnay 03-06-2010 02:43 PM

Re: The Shed 'O Pain
Saturday March 6th, 2010

"Rest" day.

light stretching, some easy bouldering.

okay, it wasn't that easy (for me).

it was a nearly horizontal roof problem that worked my fingers and abs pretty hard.

Tim Babcock 03-07-2010 10:21 AM

Re: The Shed 'O Pain
Yesterday... Bouldering at the Akron Coop. Good fun with old and new friends.

For time: 29 minutes even
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Like marriage, working out is sometimes painful, but very rewarding. Happy Anniversary to my very patient wife. 23 years...

JT Kalnay 03-07-2010 06:22 PM

Re: The Shed 'O Pain
1 Attachment(s)
Happy Anniversary Tim and Lisa.

Today's efforts included:

muscle up drills and attempts.

0 for 50.

Not really even getting any closer.
Am looking forward to trying this again when I get to 220 (instead of at 232).

"sort of tabata" biking
45 minute ride
5 minute casual warmup
30 minutes of 1 minute all out 1 minute coast
5 minute rest
4 minute all out
1 minute cruise to finish

Photo is of Tim sending a wicked hard problem in Another Shed...

Tim Babcock 03-08-2010 03:50 PM

Re: The Shed 'O Pain
20 boulder problems with 10 kettlebell swings and 10 pushup in between each problem. I increased the weight of the kettlebell each 5 problems.
1 pood, 1.25 pood, 1.5 pood, and 2 pood
Swinging the kettlebells combined with the bouldering produced a deep pump in the forearms.

JT Kalnay 03-08-2010 04:46 PM

Re: The Shed 'O Pain

swam 1500 in 33:40 (kinda slow for me these days)

bench press progression
10 x empty bar
5 x 135
4 x 155
3 x 175
2 x 195
1 x 215
1 x 225
1 x 235
1 x 245
1 x 255
1 x 265

failed at 275

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