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Jeffrey Fortuna 03-04-2013 05:02 PM

Re: The Shed 'O Pain
Monday 3-4-2013
C-Town CrossFit

Group Warm-up.
20-15-10-5 of:
Goblet Squat 45# (Rx 55/35)
KBS 45# (Rx 55/35)

I only got about half way through the warm-up.

Burgener Snatch Warm-up.
(1) Down and Up
(2) Elbows High and Outside
(3) Muscle Snatch
(4) Snatch Lands @ 2" & 6" & Squat
(5) Snatch Drop

10-9-8-7-6-5-4-3-2-1 for time.
OHS 75# (Rx 95/65)
Box Jumps 24" box (Rx 24/18)


The push-ups were the limiting factor for me. The OHS felt pretty good, and the box jumps and sit-ups were a rest.

JT Kalnay 03-04-2013 05:46 PM

Re: The Shed 'O Pain
Monday 3-4-2013
C-Town CrossFit
<first day back in the box after two GLORIOUS weeks in Florida>

Group Warm-up.
Three rounds of:
15-10-5 of:
Goblet Squat 55
KBS 55

Burgener Snatch Warm-up.
(1) Down and Up
(2) Elbows High and Outside
(3) Muscle Snatch
(4) Snatch Lands @ 2" & 6" & Squat
(5) Snatch Drop


3 rounds of:
60 single unders
20 pullups
10 burpees

10 deadlifts (200#)
10 C&J (145#)

JT Kalnay 03-04-2013 05:48 PM

Re: The Shed 'O Pain
Monday March 4, 2013

@Tim, Thanks, yes.
@Jeff, yes.

Am doing the NFT Seminar "Don't Eat Stupid Sh*t" on Saturday from 10:30 to 12:30, so would be available around 1.

Am wide open on Sunday.

Tim Babcock 03-04-2013 05:51 PM

Re: The Shed 'O Pain
Worked out at the Field House with Eric.
Warm Up
Dubs, a round of Cindy, burpees, squats at a light weight

EMOM-2 back squats
135, 135, 135, 135, 135, 145, 155, 165, 175, 185
Focused on getting low and rebounding out of the bottom (a little).

3 clapping push-ups
5 hand release push-ups
7 regular push-ups
30 Dubs
5 rounds
5:22-Did this workout on 12/2/12 @ 6:54. Happy with the improvement.
I got a new pair of Merrill minimalist trail running shoes (like yours Jeff). I think these really helped with the dubs.

Afterwards we practiced HSPU's and did some stretching. Eric showed me a new wrestling mobility exercise. I like it. We also speculated what the first open wod would be this year. I'm pretty excited about it.

JT Kalnay 03-05-2013 01:03 PM

Re: The Shed 'O Pain
Tuesday March 5, 2013

Walked 1 mile to CrossFit CTown in the brisk late winter sunshine.
Worked out like a madman.
Walked 1 mile home in the brilliant winter sun.

Life is good sometimes.

Tim Babcock 03-05-2013 05:27 PM

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

20 minute Metolius Handboard Sequence
Worked in 5 sets of 10 reverse wrist curls.

I am signed up to do the first open wod on Friday at NFT. I am a little nervous and anxious about what the workout will be.

Jeffrey Fortuna 03-05-2013 08:14 PM

Re: The Shed 'O Pain
Tuesday 3-5-2013
Ran for thirty minutes at the rec-center.

Bouldered at CRG. Did most of the problems in the cave (not the hard ones), then did system workout.

2 rounds of:
Two-finger pockets,

Will be doing the 2013.1 open WOD at C-Town Friday at 4:30.

Jeffrey Fortuna 03-06-2013 04:59 PM

Re: The Shed 'O Pain
Wednesday 3-6-2013
C-Town CrossFit

Group Warm-up:
Walking Lunges
Walking knee hugs
Walking ankle grabs
High Knees
Butt Kicks
Rotating Lateral Lunge
Samson Stretch

Burgener Clean Warm-up
(1) Down & Up
(2) Elbows High & Outside
(3) Muscle Clean
(4) Clean Land - 2" 6" Squat
(5) Clean Drop

For time.
10 Wall Balls 14# WB (Rx 20/14) @ 10'
20 Double-unders
20 Wall Balls
20 Double-unders
30 Wall Balls
20 Double-unders
40 Wall Balls
20 Double-unders
50 Wall Balls
20 Double-unders


[I]This was the best I've done on Dubs.[/I]

Tim Babcock 03-06-2013 05:18 PM

Re: The Shed 'O Pain
Warm Up
A round of Cindy, mobility work, a few light thrusters

3 65
3 75
3 85
3 95
3 105
3 115
Worked on linking thrusters together smoothly. These will probably pop up during The Open. These still feel awkward to me.

10 rounds
2 HSPU -Used two 25# plates and Ab Mat.
3 ring dips
4 push-ups
5 burpees
This was an upper body smoker. I thought I could easily get under 10 minutes. Had to push hard to make it.

Afterwards I tried a few muscle ups with "bailing forward." At first I was scared to let myself roll over. I made sure I had lots of padding. It ended up not being too bad.

JT Kalnay 03-06-2013 07:20 PM

Re: The Shed 'O Pain
Wednesday March 6, 2013

Rest Day

13.1 = 17 minutes of burpees with progressively harder snatches. Wow.
I hope to get a chance to try a 165# snatch, but don't realistically think I'll get there.

I know I can do 40 burpees in about 4 minutes.
Then I know I can do 30x75# in about 4 minutes.
Then I know can do 30 burpees in about 4 more minutes.
Then I know I can do some 135# snatches, but after 12 minutes of burpees and snatches, that's not the same as doing 135# snatches fresh. Still, in the 50-54 age group, getting ONE 135# snatch will separate me from at least 1/2, maybe 3/4 of the competition...
Anyone in my demographic who gets one 165# snatch will be in the top 3%.

Going to do some walking and light snatch practice tomorrow then do the wod at noon on friday at Ctown CrossFit. If I'm not happy with my performance, I'll be doing it again in the Barf Barn (or maybe Shed 'o Pain) and uploading the video...

Good luck everyone!

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