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

JT Kalnay 08-08-2013 02:07 PM

Re: The Shed 'O Pain
 
Thursday August 8, 2013

Tigers complete 4 game sweep of Indians tonight effectively ending Indians' season. Browns play home opener ($115 for a pre-season ticket? Really?).

Skills work
Held a 35# goblet squat for 2:30
front plank, l side plank, r side plank, 30 second hang, 30 second handstand against wall, 35# tgus, 35# one arm OHS, pistol progressions

Strength
Strict press
10x45, 5x65, 5x95, 3x115, 1x135, 1x145, 1x155, failed at 165.

Metcon (who am I kidding, I just didn't have anything in the tank today...)
10 burpees
10 35# kb snatches right arm
10 35# kb snatches left arm
then sat and watched sweat run off my nose onto my belly....

Tim Babcock 08-08-2013 03:13 PM

Re: The Shed 'O Pain
 
1 Problem
10 pronators
5 rounds

Hangboard Workout
Worked in 14 sets of 10 push ups focusing on perfect form.

Jeffrey Fortuna 08-08-2013 05:19 PM

Re: The Shed 'O Pain
 
Thursday 8-8-2013
NASA 100 Year Relay

Warm-up:
.75mi. @ 8:36mi/mi. pace

Race:
1.25mi. in 9:13 min. (7:22min/mi. pace)
.25mi. splits as follows:
split 1 in 1:47
split 2 in 1:51 (should have been the slowest because it was up hill)
split 3 in 1:55
split 4 in 1:53
split 5 in 1:45

Cool-down:
1mi. @ about 9:00min/mi. pace

Tim Babcock 08-09-2013 07:48 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wallballs
5 pull-ups
5 burpees
3 rounds

3 HBBS @ 95#, 115#, & 135#.

HBBS
8 155#
8 165#
8 175#
6 190# Was trying for 8 but felt form was starting to break down.

METCON
12-9-6-3
Thrusters with 40# dumbbells
C2B pull-ups
Box jumps 24"
9:53

Afterwards
1 bar muscle up every 30 seconds for 5 minutes. 10 altogether. I had no misses but my timing felt off. I guess I hadn't done them for awhile.

Jeff-Nice job on your run! 7:22 is a really fast pace. :highfive:

JT Kalnay 08-09-2013 10:30 AM

Re: The Shed 'O Pain
 
@Jeff, nice run!

Friday August 9, 2013

"Warmup"
1000m row 4:43
30 wallballs, 20# to 10' target (did sets of 10!)

Strength
15 minutes to find 1RM front squat
235#

Metcon
50 thrusters (45#)
100 double unders (did 270 singles and ten dubs)
600m carrying 45#
20:34

Tim Babcock 08-10-2013 08:13 AM

Re: The Shed 'O Pain
 
Mobility Work
"Cindy"
5 pull ups
10 push ups
15 air squats
AMRAP 20 minutes
18 rounds

Watched JT deadlift some heavy weight!

JT Kalnay 08-10-2013 08:56 AM

Re: The Shed 'O Pain
 
Saturday August 10, 2013

Deadlifts to 435#
[url]http://youtu.be/Ok4D-DltPyU[/url]
"If the bar ain't bendin' you're just pretendin' "

Metcon
10 burpee buy-in
21-15-9
24" box ups
pullups
21 push press 65# cash-out
11:34

Jeffrey Fortuna 08-10-2013 02:37 PM

Re: The Shed 'O Pain
 
Saturday 810-2013
Bouldered at CRG
25 problems (mostly easy to moderate) sent
with 8-10 additional attempts

Ran 4.65mi. in 39:39 (8:32mi/mi)

JT-Nice lift! Light weight baby.

JT Kalnay 08-10-2013 03:06 PM

Re: The Shed 'O Pain
 
Saturday August 10, 2013 (pm session)

Walked 2 miles stopping occasionally to swing a weighted club.

6 over par.

Jeffrey Fortuna 08-11-2013 11:08 AM

Re: The Shed 'O Pain
 
Sunday 8-11-2013
Climbed at Hinckley with Tim.
9 routes (2 were down-climbs)

Wanted to do more but the mosquitoes were ravenous. Tim took pity on me and quit early. Thanks man.


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