Re: The Shed 'O Pain
 

November 12, 2012

Veteran's Day Hero WOD at Ctown CrossFit

Pheezy

[url]http://jtkalnaynovels.wordpress.com/2012/11/12/crossfit-pheezy-veterans-day-remberance-day/[/url]

Re: The Shed 'O Pain
 

Mobility Work

Wall Balls
Pull Ups
21-15-9
4:48

Re: The Shed 'O Pain
 

Tuesday November 13, 2012

Tommy Mac, 33:52, Rx except I used PVC for the OHS.

Re: The Shed 'O Pain
 

Mobility Work

1 Boulder Problem (Big holds, starting to feel more comfortable on the wall)
20 Hip Extensions
10 Pronators
5 Rounds

Pyramid Fingerboard Workout

Worked in 10 sets of 10 pushups with a set of 25 at the end. These were pain free for the most part. A definite improvement. :)
I also did a few sets of crunches. I haven't done crunches in years.

Re: The Shed 'O Pain
 

Tuesday 11-13-2012
Climb:
Bouldered for 2.5 hours with Kevin and Matt. Did the week 2 800 point problem first go and almost did the week 1 700 point problem first go. The week 2 700, that I flashed at the comp, went second go.

2 rounds of system tile training with Lena.
Reaches,
Cross-throughs,
Lock-offs,
Twist-locks,
Pinches,
Underclings,
Side-pulls,
Slopers,
Two-finger pockets

Re: The Shed 'O Pain
 

AirDyne Workout

Warm up
1 min 3.0
1 min 3.5
1 min 4.0
1 min 4.5
1 min 5.0
5 min rest, then...
0.5 miles 1:23
0.5 miles 1:24
0.5 miles 1:26
0.5 miles 1:29
0.5 miles 1:26
0.5 miles 1:23
90 second rest between each effort.

Muscle Ups
1-2-3-4-5-4-3-2-1 25 total
I took plenty of rest between sets. I was scared to try these but after the first one I was fine. One more thing I can do. :)

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.
Mobility Work
Did some light overhead squats and deadlifts for a strength workout. Worked up to 225 on the deadlift. I felt my groin quiver a little so I knew that was heavy enough.

Then...
"Cindy"
5 Pull ups
10 Push ups
15 air squats
AMRAP in 20 minutes
20 rounds

Felt pretty good. I could have definitely done more rounds but wanted to be careful on the air squats. I would love to bust out a 25 round Cindy in the near future. It was good to "throw down" with Eric again. It had been awhile.

Re: The Shed 'O Pain
 

Thursday 11-15-2012
Bouldered at CRG. Week three of the fall bouldering series.
Flashed the 100 through 700 point problems, got shut down on the 800 and 900 point problems.

I'm really disappointed that I won't be working out at C-town CrossFit. They no longer offer the 10-punch pass for $120.00 that I can afford. Instead, a three month membership costs about $300.00. In that three month period, I'd be able to go about twelve times making it $25.00 per session. I just can't afford that. I'm more than a little upset that I can't do CrossFit because of money! Really?!?

Re: The Shed 'O Pain
 

Worked out with Eric and a couple of his buddies at the Seneca East Field House. Super facility. Lots of room with every piece Crossfit equipment you could ever think of. All from Rouge Fitness. Eric's buddies were very nice and inviting.
Anyways...
Strength
5 Pull ups and 5 Ring dips
6 Sets 0-20-25-30-40-40

Met Con
1 15' rope ascent
10 Wallballs
15 KBS 1.5 pood
20 Double Unders
7 rounds
19:33

The wallballs slowed me down a little. Still having trouble getting into a low squat position. Everything else felt great. I was a little worried about the rope climbs but they were fine.
A fun night.

Jeff- That's a bummer about your Crossfit dilemma. Do what you can at home and visit the Shed as much as you can.

Re: The Shed 'O Pain
 

Great working out with you today! You did awesome and I'm glad you had fun. Our crossfit friends continue to grow.