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

Jeffrey Fortuna 03-03-2012 02:14 PM

Re: The Shed 'O Pain
 
Friday 3-2-2012
Did a demo on the zero-gravity treadmill for the NASA Tweetup as part of the festivities celebrating the 50th anniversary of John Glenn's first orbital flight. It wasn't much of a workout, basically I demonstrated some of the different modes of locomotion that the astronauts use in 1/6th gravity (lunar) while Dr. Weaver explained how we use this facility to study the effects of micro gravity on human physiology. It was a lot of fun.

Swim:
Approximately 0.5mi. freestyle, in just under 24min.

Saturday 3-3-2012
Climb:
Bouldered at CRG with Tim for almost 3 hours. Sent some good problems.
Torture:
Complete as many Burpees as possible in 7 minutes:
63
It probably wasn't a good idea to do this WOD right after three hours of hard bouldering, but I'm still very pleased with how I did, considering I haven't done burpees in more than a year. Thanks to Tim for keeping time and score and pushing me harder than I would have pushed myself.

And yes JT, Burpees are evil!

JT Kalnay 03-03-2012 07:25 PM

Re: The Shed 'O Pain
 
Friday
Rest Day

Saturday
Unofficial 12.2 WOD, I got the weights wrong...
Did 30x75# (which was right)
Then did 11x115# (which was wrong, it was supposed to be 135#)
Did some practice at 135# and 155#.
I thought 155# was the next, it wasn't.
Might have to do this one again and get the weights right.

Anyway, here's the unofficial video, much of it is in 2x time so it doesn't take too long to watch...
[url]http://www.youtube.com/watch?v=ji_NAFqJMbM&feature=youtu.be[/url]

Tim Babcock 03-04-2012 10:04 AM

Re: The Shed 'O Pain
 
Yesterday-Bouldered at CRG with Jeff. Did lots of good problems. Watched Jeff nearly lose his cookies while doing the Games Burpee workout. He pushed hard and did a great job!

Today
Hip Mobility Drills-[URL="http://www.marksdailyapple.com/how-to-regain-and-maintain-hip-mobility/#axzz1o9nAS93J"]http://www.marksdailyapple.com/how-to-regain-and-maintain-hip-mobility/#axzz1o9nAS93J[/URL] Family and Work Safe

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
30 Reps

I did the first 30 reps in about 4 minutes. I tried the 135 pound snatches. Not even close.

Pronators and Reverse Wrist Curls 21-15-9
3 X 10 Ab Roller

JT Kalnay 03-05-2012 04:53 PM

Re: The Shed 'O Pain
 
Sunday 3-4-2012
Climbing at KC

Monday 3-5-2012
Filthy Fifty (12" box instead of 24", 200 single unders instead of 50 double unders)
47:05

Tim Babcock 03-05-2012 07:03 PM

Re: The Shed 'O Pain
 
TGU's 6-5-4-3-2-1/20-35-45-53-72-72
Problem
10 pronators 3 sets
10 reverse wrist curls 3 sets
6 rounds

45 minute hangboard workout

I worked in 20 sets of 10 pushups.

JT Kalnay 03-06-2012 01:33 PM

Re: The Shed 'O Pain
 
Tuesday 3/6/2012

Swam 25 minutes.

Am absolutely worked from yesterday's filthy fifty....:holysheep:

Tim Babcock 03-06-2012 05:01 PM

Re: The Shed 'O Pain
 
4 X 400 meter run w/3 minutes rest between.
1:29, 1:27, 1:35, 1:30
It was nice to get outside for a few minutes.

Tim Babcock 03-08-2012 04:36 PM

Re: The Shed 'O Pain
 
1 Problem
5 Pull Ups
10 Push Ups
15 Air Squats
10 Pronators-each arm
5 Rounds

1 Problem
10 Wallball Shots
10 Reverse Wrist Curls
5 Rounds

1 Problem
10 Ab Roller
5 Rounds

JT Kalnay 03-08-2012 08:46 PM

Re: The Shed 'O Pain
 
Wed 3-7-2012
Supervised warmup (pushups, situps, dislocators, hip mobility)
15-12-9 thrusters+pullups
400m walk
12-9-6 power clean + ring dips
225 single unders
9-6-3 dead lifts + knees to bar

Thur 3-8-2012
Supervised warmup (pushups, dislocators, hip mobility, dips)
work up to single rep push press (225#, ran out of time)

tabata
8 rounds of single unders, rest, inchworms, rest
8 rounds of box burpees, rest, squats, rest

Jeffrey Fortuna 03-09-2012 06:45 PM

Re: The Shed 'O Pain
 
Wednesday 3-7-2012
Run:
0.5mi. @ 4.0 mph, 1% incline,
3.0mi. @ 6.5 mph, 1% incline

Thursday 3-8-2012
Run:
0.5mi. @ 4.0 mph, 1% incline,
1.0mi. @ 7.5 mph, 1% incline

Climb:
Bouldered at CRG for one hour. Finished the green and orange problems we worked last weekend.

Friday 3-9-2012
Swim:
16 laps, 25yrd pool (.45mi.), 19:15min.


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