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

Tim Babcock 08-11-2013 05:39 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Jeff. Did 10 laps. Had a good time despite being stung by a yellowjacket and losing a few quarts of blood from the mosquitoes.

JT Kalnay 08-12-2013 04:41 AM

Re: The Shed 'O Pain
 
Sunday August 11, 2013

Worked 3 hours.

Rode my mountain bike (with road tires) 11 miles on nearly deserted roads in perfect conditions.

Worked 3 more hours.

Played nine holes of golf (6 over)

Climbed 5 routes at KC, hardest was 5.7 (which felt like 5.11)

Jeffrey Fortuna 08-12-2013 05:58 PM

Re: The Shed 'O Pain
 
Monday 8-12-2013
Bouldered at CRG.

Warmed up with some double-unders

Then:
3 rounds of
5 problems
10 push-ups

JT Kalnay 08-13-2013 05:33 AM

Re: The Shed 'O Pain
 
Monday 8-12-2013

Strength
20 minutes to find 3RM power clean
225#

Metcon
CrossFit Disco
10-9-8-7-6-5-4-3-2-1
power clean 135# Rx, pullups
did 10-4 @ 75#
did 3-2-1 @ 135#
14:20

Tim Babcock 08-13-2013 03:58 PM

Re: The Shed 'O Pain
 
Worked out at Crossfit Tiffin. It's not open yet, but it will be soon.

500 meter row ( I gotta get me a rower.)
3 back squats @ 45, 65, 85, 135, 155, & 175#.

3 back squats @ 175#
6 box jumps 20"
9 abmat sit-ups
AMRAP 15 minutes
9 rounds + 9 reps

2 sets of 10 reps on the reverse hyper with 90#.

It was good to work out with the guys again.

Tim Babcock 08-14-2013 10:50 AM

Re: The Shed 'O Pain
 
1 problem
10 ring dips
10 pronators each arm
5 rounds

1 problem
10 back extensions 0, 5, 10, 15, 20#
10 reverse wrist curls
5 rounds

1 problem
20 push ups
5 rounds

1 problem
10 GHD sit-ups
5 rounds

53:40 My goal was to complete this in under an hour. One problem I couldn't finish. I moved on after 3 attempts.

JT Kalnay 08-14-2013 10:58 AM

Re: The Shed 'O Pain
 
Wednesday August 14th (My sister's 50th birthday)

Warmup
10 empty bar snatches
10 pushups
10 situps
50 mountain climbers

Metcon
2 rounds in 25 minutes of:
10 hang power snatches (65#)
15 T2B (got them all)
20 burpees
600m ambulation (my new word for the combination of strolling, walking, shuffling, and jogging that I employ)

JT Kalnay 08-14-2013 10:59 AM

Re: The Shed 'O Pain
 
Tuesday August 13, 2013

Walked 3.3 miles unbroken at a pace that didn't make my hips hurt.
Held a 45# goblet squat for 3 minutes.
Did some triceps work.

Tim Babcock 08-15-2013 07:00 AM

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

Strength
Overhead Squat
10-45#
8-65#
6-95#
5-140#
4-160#
3-170#
3-180# Hard!

Conditioning
3 rounds for time:
50 dubs
20 alternating lunges w/60# overhead (I used Mary's birthday present from JT.)
25 burpees
17:06

1 mile on the Air-Dyne for a cooldown.

JT Kalnay 08-16-2013 06:27 AM

Re: The Shed 'O Pain
 
Thursday August 15, 2013

@Tim, that's a big OHS!

Walked about 3 miles doing various errands around downtown Cleveland.

Then, 1 hour class with USAW @ Coca CrossFit in North Ridgeville. Spent the first half hour working on the power clean, then the second half hour building up to a 1RM on C&J (237#). Got some excellent personal instruction, will likely go back for more of these small group classes.


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