Re: The Shed 'O Pain
 

Monday 2-11-2013
C-Town CrossFit

Warm-Up/Skill:
Group Warm-up.
2 rounds of:
1 minute ME Burpees
2 minute ME Double-unders
1 minute AMRAP 3 Dislocates + 5 OHS PVC

Metcon:
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps 24/18

Post time.
** 25 minute time limit.

I did 4 rounds plus 8 wall climbs. Those things really kicked my butt. I was finally able to get my kipping toes-to-bar down. Did all of them unbroken, but also ript my hand again.

Later at home:
30min. on the stationary bike.:eek:

Re: The Shed 'O Pain
 

Monday February 11, 2013

burpees, pushups, pullups, pvc OHS, squats, deadlifts, thrusters, ring dips, chest to bar pullups, a little bit of everything.

Achilles is still tender.

Re: The Shed 'O Pain
 

Tuesday 2-12-2013
Ran for 30min. (about 9:45min/mi pace)

Bouldered at CRG for 1.5 hrs. Sent a good crimpy problem in the cave.

Re: The Shed 'O Pain
 

2 problems
10 burpees
5 rounds

2 problems
5 Strict HSPU (Last rep on the last set I had to kip. Shameful.)
5 rounds

1 problem
10 GHD sit-ups
6 rounds

Did all my problems twice. 26 total. Productive night.

Re: The Shed 'O Pain
 

Wednesday 2-13-2013
C-Town CrossFit

Group Warm-up.
Jump Rope (1 min intervals of):
Singles
Running in Place
Left foot/Right foot Jumps
Doubles

Metcon:
For time.
4 rounds of:
25 Slam Balls 30# (Rx 30/20)
25 KBS 45# (Rx55/35)
Then, 50 Wall Balls 14# (Rx 20/14)
4 rounds of:
25 Burpees
25 Double-unders
Then, 50 Sit-ups

DNF: Did 18 of the second set of burpees at the 30 min. cut-off.

Just didn't have any zip today. Not a productive night.

Re: The Shed 'O Pain
 

Wednesday February 13, 2013

Burpees on the left coast...

[url]http://jtkalnaynovels.wordpress.com/2013/02/13/burpees-at-globo-on-the-left-coast/[/url]

Re: The Shed 'O Pain
 

Mobility Work
5 pull ups
10 push ups
15 air squats
3 rounds

EMOM for 10 minutes-2 Front Squats
95, 105, 115, 125, 135, 145, 155, 165, 175, 185-no misses:)

Then EMOM for 10 minutes-2 strict ring muscle ups
0, 5, 10, 15, 20, 20, 20, 20, 20, 20
For the last 5 minutes I went to one muscle up on the 30 seconds.

Finished up with 1 bar muscle up on the 30 seconds for 5 minutes. These felt easy after the 20# ring muscle ups.

Great narrative JT! I could visualize the whole scene playing out.

Re: The Shed 'O Pain
 

Thursday 2-14-2013
Didn't do a lot today. Ran for 30 min. at the rec center.

Then...

Bouldered at CRG for a little bit. Spent more time setting a problem for Lena than climbing. It was an easy jug haul that I taped with pink tape and drew little hearts on the tape. Then I put chocolate truffles in all of the jugs. At the start holds I wrote, "climb the route to get your treat." Do you think that was sappy enough?

@JT:
I laughed my butt off! When I got to, "Right now Tim and Jeff are wincing,..." I was totally wincing, because yes, I know what was coming. I would have paid to see that.

@Tim:
I'm planning to climb at CRG with Kent this Saturday at 10:00. Are you in?

Re: The Shed 'O Pain
 

Friday 2-15-2013
C-Town CrossFit

Warm-Up/Skill:
Tabata for 2 minutes each mvmt.
(Alternating exercises)
Push-ups
Squats
Dislocates
Burpees
Double-unders

Metcon:
AMRAP in 20 minutes of:
Run 200 meters
20 Toe-to-bar
20 OH Bumper Plate Lunges 35# (Rx 45/25)
20 Bumper Plate Ground-to-Overhead 35# (Rx 45/25)

3 full rounds plus,
Run 200 meters
16 Toe-to-bar

Re: The Shed 'O Pain
 

Thursday February 14, 2013

Walked two or three miles pulling my luggage through airports.


Friday February 15, 2013
(Thrilled to be back at CTown)
Tabata pushups, squats, burpees, dislocates, jump rope to warm up.

20 minutes to find max DT complex
95-115-135. The 135 was as close as I've come to passing out while doing CrossFit.

Metcon
70 SDHP in 12 minutes