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Jeffrey Fortuna 01-20-2013 01:22 PM

Re: The Shed 'O Pain
From Gymnastics WOD

PERFORM in any order:
50 Ring Rows
50 Strict Toes to Bars
100 Push Ups

Broke it into 10 rounds of 5, 5, 10. The strict toes to bar weren't very strict, but I did the best I could.

Tim Babcock 01-20-2013 06:48 PM

Re: The Shed 'O Pain
Worked out at Seneca East with Eric, Daniel, The Ruffing Brothers, and others.

Warm Up
10 or so strides
Mobility Work
Some Hang Power Cleans

Hang Power Cleans
3 135#
3 145#
3 155#
2 160#
2 165#
2 175#
1 180#
1 185#
1 190# A 15# PR I started doing a split clean on the last few sets. I also found out I have pretty quick feet for an old guy. Watch the video.
That could have been ugly.

Met Con
100 Double Unders
3 15' rope ascents
3 rounds
Need to work on double unders. My technique is fine, but my stamina needs work.

Finished up with 2 sets of reverse hypers and GHD raises.

Another fun night at Seneca East.

JT Kalnay 01-21-2013 12:49 PM

Re: The Shed 'O Pain
Monday January 21, 2013

5 rounds of ME chinups.

45 dubs

32 x 135# squat cleans, am finally getting the hang of these.

45 dubs

some ring dips

Tim Babcock 01-21-2013 12:50 PM

Re: The Shed 'O Pain
Jeff and Lena visited the Shed today.

Ran through all my problems and worked on 2 that Lena set. I have 2 new nice problems to work on this week.:)

Jeff and I then did a Met Con.
40 Pull Ups
50 KBS 1.5 pood
60 Sit-ups
70 Burpees

Didn't do as well as I wanted to. I don't think I could game it any better. With my current level of fitness that's the best I can do. Maybe in 6 months I will try it again.

Fun day in the Shed.

Jeffrey Fortuna 01-21-2013 02:56 PM

Re: The Shed 'O Pain
Monday 1-21-2013 (Martin Luther King Day)
Took Lena to The Shed O' Pain.

Ran through Tim's problems, but didn't do the last move on two or three of them.

Lena set two new problems for Tim to work on.

40 Pull Ups
50 KBS 35#
60 Sit-ups
70 Burpees
34:00? Pretty slow even for me.

Tim Babcock 01-22-2013 05:03 PM

Re: The Shed 'O Pain
Worked out at the field house with Eric.
Warm Up
2 rounds of Cindy and a little mobility work.

20 Front Squats @ 65#
10 Chest to Bar Pull-ups
8 rounds

Legs may be sore tomorrow.

Jeffrey Fortuna 01-22-2013 07:07 PM

Re: The Shed 'O Pain
Tuesday 1-21-2013

Shoveled a lot of snow today. Never actually made it to work. My windshield washers froze up and I had to turn around go home. By the time I got them unfrozen, it wasn't worth going in anymore.

Bouldered at CRG for about two hours. warmed up and then spent the whole session working a new problem that Matt set. He thinks it's v10. I got all the moves, but it's going to be hard to put it together.

Came home and did 10 pull-ups, 10 ring dips and 10 push-ups. Trying to get back into the habit of doing those after a climbing session.

JT Kalnay 01-23-2013 04:20 PM

Re: The Shed 'O Pain
Wednesday January 23, 2013

Kili #3
1.2 miles on treadmill at 15%.
Two rounds of stairs (9:33)

Then some easy squats, presses, and deads to get ready for Friday's CrossFit Total exam. Tomorrow will be a stretch/rest day. Am nervous, excited, wary of Friday. My main concern is getting warmed up enough before starting so that I can jump in to each lift at a high enough weight. The 3 attempt limit at each exercise worries me b/c I would like to have 5-6 attempts so I can creep up on the PR after starting at about 50% of PR. But, that's a different workout and a different exam, so I'll just have to suck it up and do it the Rx way!

Tim Babcock 01-23-2013 04:58 PM

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

1 Problem
10 Ring Dips
10 Reverse Wrist Curls
5 rounds

Worked the two new problems that Lena set. Still can't do the last move on blue. The orange problem is brutal. The move before the end move is really hard, might be undoable for me. There are no feet. Might have to add a foot, but will get a second opinion before I wuss out.

Jeffrey Fortuna 01-23-2013 06:31 PM

Re: The Shed 'O Pain
Wednesday 1-23-2013
C-Town CrossFit

Warm-Up / Skill:
Skill: Double-unders

For time, 35 minute cap.
50 Wall Balls 14# (Rx 20/14)
75 Sit-ups
50 Double-unders
75 Sit-ups
50 BP OH Lunges 25# (Rx35/15)
75 Sit-ups
50 Burpees
75 Sit-ups
50 Double-unders

25 Slam Balls
25 Toes-to-bar
25 Double-unders

I got through 12 of the last 50 double-unders before running out of time. :mad:

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