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

Tim Babcock 02-09-2014 10:30 AM

Re: The Shed 'O Pain
 
Thanks Eric.

1 problem
10 GHD Sit-ups
10 pronators each arm
5 rounds

1 problem
20 push ups
10 reverse wrist curls
5 rounds

JT was doing "Death by burpees and kettlebell snatches" so I join him by doing HSPU. I got to the 10 reps rounds. 55 total.

Finished up by doing 100 band pull aparts.

JT Kalnay 02-09-2014 10:42 AM

Re: The Shed 'O Pain
 
Sunday February 9, 2014

Presses up to 170# (a 5# Shed record for me)

Death By Burpees
finished the round of 9

Followed immediately by Death By Kettlebell Snatch
Did rounds 1-10 with 35# kb
Did rounds 11-20 with 15# kb

There was a puddle of sweat when I was done...

JT Kalnay 02-09-2014 01:13 PM

Re: The Shed 'O Pain
 
Sunday Feb 9, 2014

PM Session

[url]http://youtu.be/Es9BYG61N9g[/url]

Constantly Varied = (half hour shoveling snow, half hour scraping ice, ten trips to the house and back to bring a 5 gallon pail of water) + skating with the kids. Each kid reminded me to be careful because "you have a steel hip!"

Life is very very very good sometimes.

JT Kalnay 02-10-2014 03:30 PM

Re: The Shed 'O Pain
 
Monday February 10, 2014

Goblet squat, front plank, l side plank, r side plank, to failure on each.

Bergener warmup with 45# bar

Snatch and C&J practice (with metal weights at a globo)
5x45 snatch
5x45 squat clean and jerk
5x65 sn
5x65 sqj
3x95 sn
3x95 sqj
(at this point, apparently people were pretty comfortable with what I was doing b/c chad and buffy closed in a little bit while doing isolation curls and other exercises that I wasn't quite able to identify)
3x115 sn
3x115sqj (dropped the last one on purpose, which worked, people backed off quite a bit)
3x135 sn
3x135 sqj (now with plenty of room on all sides and some shocked onlookers)
3x155 squat c&j (with gratuitous grunting)
3x175 squat c&j (with extremely loud gratuitous grunting)

Didn't want to go any heavier with the metal weights on the nice globo floor. And, I suspected someone had gone to "report" the madman.

Finished with lat pull downs on the lat pull down machine (10x80, 10x150, 10x the stack (just b/c buffy was waiting for the machine)

Then did some dips, pullups, and toes to bar, b/c chad had been struggling to get a pullup...

Somedays people just rub me the wrong way and I do stupid stuff like show them up in the gym. I'm lucky chad or buffy weren't packing and waiting for me in the parking lot.

Tim Babcock 02-10-2014 04:14 PM

Re: The Shed 'O Pain
 
Mobility Work
10 wallballs
pull-ups 4-7-10C2B
5 burpees
3 rounds

Thrusters
10 45#
8 65#
6 95#
4 115#
2 135#

13.5
15 thrusters @100#
15 C2B pull-ups
4 minute AMRAP
45 reps
A little disappointed in this performance. I did 55 last year in the Open. I will work on thrusters for the next couple weeks. Hopefully I can put together a 60 before this year's Open.

Exit Ticket
EMOM for 5 minutes
5 burpees
15 dubs
1 rope ascent
Saw this wod on the Crossfit Tiffin site. Looked like a good one. It was for 15 minutes. Wasn't happening after 13.5.

JT-You look very competent on the ice.

Tim Babcock 02-11-2014 04:15 PM

Re: The Shed 'O Pain
 
2 problems
3 tgu's each arm 35, 45, 53, 61, 72#
10 pronators each arm
5 rounds

1 campus board lap
10 burpees
10 reverse wrist curls
6 rounds

JT Kalnay 02-12-2014 07:34 AM

Re: The Shed 'O Pain
 
Tuesday February 11, 2014

2.5 miles on the treadmill at 2.1 mph, max incline 12.5%, 900 feet climbed.

JT Kalnay 02-12-2014 02:33 PM

Re: The Shed 'O Pain
 
Wednesday February 12, 2014

Goblet squat warmup, toes almost straight forward, back getting flatter.

Deadlifts
5x135
3x225
1x275
1x325
1x375
1x400
[url]http://www.coachseye.com/Hdrz[/url]
(that's all the weight there was available. And, the bar was really slippery. The bar Tim bought for the So'P is FAR superior to the generic globo bar I used today)

Back Squats
5x100
3x180
1x225
1x255
1x280
1x300
[url]http://www.coachseye.com/Wwh8[/url]

Finished up with escalating Dumbell presses and WBS
20x15# db press
10x6# wbs
15x20# db press
10x8# wbs
10x30# db press
10x10# wbs
10x40# db press
10x12# wbs
10x50# db press
10x14# wbs

WBS are a different creature these days, much more like they were "back in the day". Might have to try a Karen one of these days...

I have really missed going to "The Box" and doing "CrossFit" while my back was hurt. Got the bug BAD while at CF San Fran.

Tim Babcock 02-12-2014 04:51 PM

Re: The Shed 'O Pain
 
Mobility Work
10 wallballs
pull-ups 4-7-10C2B
5 candlestick rolls
3 rounds

Overhead Squat
5 45#
5 65#
5 95#
5 115#
5 135#
5 155#
3 175#

Metcon: 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
7 rounds even/210 reps-This is the same score I got last year during the Open.

5 minute rest then...
100 Double unders for time
1:22

JT-Good to see you getting after it.

JT Kalnay 02-13-2014 02:50 PM

Re: The Shed 'O Pain
 
Thursday February 13, 2014

2.6 miles on the treadmill at inclines of up to 12.5%.

"bump the Oly bar off your belly button" drills.

@Tim:
Nice job redoing the WODs from last year.
I think last year you had a rest day or very easy day before the Open WODs didn't you? So getting the same score or very close score this year on no rest is a big win in my opinion.

And getting 241 in the wall ball, jump rope, muscle up one is HUGE.
Only 275 people got 241 or more on 13.3 last year...


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