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

JT Kalnay 11-05-2014 05:38 PM

Re: The Shed 'O Pain
 
@Tim, that sounds like 48 minutes in one of the inner rings of hell....

Wednesday November 5, 2014

Walked 1.5 miles
Rowed 1k

Prowler Push Pyramid
No words can describe how horrible and wonderful and painful and fulfilling this was...
Start with an empty prowler and a pile of 45# plates at point A.
Push the prowler to point B (which was 30 yards of blacktop away)
Walk back to point A.
Pick up a 45# pound plate and farmer carry it to prowler.
Push prowler to point A then back to point B.
walk back to point A.
Pick up another 45# pound plate and farmer carry it to prowler.
Rinse and repeat until you have the whole pile of 45# pound plates on prowler (which today was luckily only 4 plates)
Rinse and repeat unloading the prowler.
Stop to hurl and spit and curse as needed

After the prowler pyrmiad, while putting it all away, the class doing the WOD in the box was doing their CrossFit total. A couple of 20 somethings were pretty impressed with their 300# deadlift and for some inexplicable reason were disrespecting one of my forty-something friends who had just deadlifted 405#. He was, understandably, pretty pleased with himself. I know, it makes no sense why they'd disrespect someone twenty years older who just deadlifted 100 pounds more than they did. As I walked by I decided to support my friend so we went back and forth doing 405# deadlifts for a while. So these were "cold bar" deadlifts for me. At some point the 20 somethings felt shame and skulked away and I felt better for my friend.

Snatch Practice
5x75
5x95
5x125

JT Kalnay 11-07-2014 06:40 AM

Re: The Shed 'O Pain
 
Thursday November 7, 2014

10 TGUs on each side with a 20# KB.
On one of these, every vertebrae in my back popped in a rippling rifle shot progression. After the initial shock it felt great.

Rowing Research
Rowing For Distance versus Rowing For Calories
Many people have asked me about strategies for rowing for time vs. rowing for calories. My research discovered that the Concept2, which was initially known as an ergometer ("Erg"), doesn't actually measure distance but instead measures force applied (e.g., ergs). It computes distance from the ergs. After poking around I found the erg equation. The erg equation includes a quadratic term. The distance equation is a second derivative of the erg equation and thus is linear. Therefore, as you speed up, the rate at which calories are counted increases exponentially while the distance covered increases linearly. Here's some data points from yesterday's experiment

I rowed 1 minute at each of the following speeds, and recorded the average watts, distance, calories, and calories per her. As you can see, the calories increase exponentially and the distance increases linearly, with the big inflection point in the exponential curve being around 1:50/500.

time/500 watts distance calories cal/hour
4:00 25 125 6 387
3:40 32 135 6 410
3:20 43 149 7 447
3:00 59 159 8 480
2:40 83 185 9 582
2:20 120 210 11 713
2:00 191 249 15 956
1:40 320 291 23 1339

So what does all that mean? It means, if you're rowing for distance, going a little faster gets you to the finish line a little faster. If you're rowing for calories, going a little faster gets you to the finish line a LOT faster, especially if you can go faster than 1:50/500m.

Clean and Jerk Practice
5x95
5x125
5x155
5x185
1x195
1x205
1x215

4:00

Tim Babcock 11-07-2014 09:22 AM

Re: The Shed 'O Pain
 
Good to get after it after two days of conferences.

Mobility Work
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

3 HBBS @ 45, 65, 95, & 135#

1. Squats
3 HBBS E2MO2M for 20 minutes @ 185# (30 altogether)

2. For time
10-9-8-7-6-5-4-3-2-1 Jerks, 115, no racks
1-2-3-4-5-6-7-8-9-10 Pull ups
17:42

3. For time
200 Double unders every time you break complete 5 GHDSU (ended up doing 25)
46-53-52-6-41-2
6:41

JT Kalnay 11-07-2014 11:25 AM

Re: The Shed 'O Pain
 
Friday November 7, 2014

Today's rowing data, from 1minute intervals:

3:23/500 148m 43W 7Cal 444 cal/hr
3:09/500 149m 42W 8Cal 479 cal/hr
2:52/500 174m 68W 8Cal 546 cal/hr
2:42/500 185m 82W 9Cal 582 cal/hr
2:40/500 187m 85W 9Cal 591 cal/hr
2:23/500 208m 118W 11Cal 701 cal/hr
2:22/500 211m 122W 11Cal 719 cal/hr
2:05/500 239m 178W 15Cal 909 cal/hr
2:03/500 243m 187W 15Cal 940 cal/hr
1:52/500 267m 247W 19Cal 1149 cal/hr
1:51/500 270m 255W 19Cal 1178 cal/hr
1:44/500 286m 303W 22Cal 1343 cal/hr

The combined rowing data from yesterday and today:
As I fill this in we'll be able to plot the distance vs. calorie curve more accurately.
Right now it is shaping up to have a beautiful linear vs. exponential curve contrast

4:00/500 125m 25W 6Cal 387 cal/hr
3:40/500 135m 32W 6Cal 410 cal/hr
3:23/500 148m 43W 7Cal 444 cal/hr
3:20/500 149m 43W 7Cal 447 cal/hr
3:09/500 149m 42W 8Cal 479 cal/hr
3:00/500 159m 59W 8Cal 480 cal/hr
2:52/500 174m 68W 8Cal 546 cal/hr
2:42/500 185m 82W 9Cal 582 cal/hr
2:40/500 185m 83W 9Cal 582 cal/hr
2:40/500 187m 85W 9Cal 591 cal/hr
2:23/500 208m 118W 11Cal 701 cal/hr
2:22/500 211m 122W 11Cal 719 cal/hr
2:20/500 210m 120W 11Cal 713 cal/hr
2:05/500 239m 178W 15Cal 909 cal/hr
2:03/500 243m 187W 15Cal 940 cal/hr
2:00/500 249m 191W 15Cal 956 cal/hr
1:52/500 267m 247W 19Cal 1149 cal/hr
1:51/500 270m 255W 19Cal 1178 cal/hr
1:44/500 286m 303W 22Cal 1343 cal/hr
1:40/500 291m 320W 23Cal 1339 cal/hr

JT Kalnay 11-08-2014 10:24 AM

Re: The Shed 'O Pain
 
Saturday November 8, 2014

Walked one lap around the muddy farm.

Swam 24 minutes continuously. It is odd to be in the pool with no triathlon circled on the calendar. It's interesting how much math and physics my brain does while swimming.

Tim Babcock 11-08-2014 12:45 PM

Re: The Shed 'O Pain
 
Bouldered at the CRG with Jeff. Not many sends today. Lots of work on harder problems.

JT Kalnay 11-09-2014 09:54 AM

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

The Shed 'o Pain lived up to its name this morning...
It was brisk when we started and sultry when we finished.
There seems to be some kind of local weather phenomenon that occurs inside the Shed when people start lifting and moving and met-conning (is that a word?)

Strength and Skill
OHS
5xpvc
5x11#
5x45#
5x65#
5x75#
5x95# (PR!)

Metcon
50 KBS, 20#
5 rounds of:
3 T2B (these were easy today and are no longer a "goat")
5 burpees (these were incredibly hard, moving 255# in a burpee is hard)
7 thrusters (75#, I used 75# b/c I haven't done a thruster during the Obama administration and remember them being hard, they weren't hard, maybe Oly lifting makes thrusters easier)

50 KBS, 20#
20:15

Tim Babcock 11-09-2014 10:51 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

OHS
5 45#
5 65#
5 95#
3 115#
3 135#
3 155# [URL="https://www.youtube.com/watch?v=llc5DnpUaeQ&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=llc5DnpUaeQ&feature=youtube_gdata_player[/URL] WFS
1 165#
1 175#
1 185# [URL="https://www.youtube.com/watch?v=10_vdHzHRWk&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=10_vdHzHRWk&feature=youtube_gdata_player[/URL] WFS

Metcon
10 minute AMRAP
30 dubs
15 ground to overhead 75#
3 rounds + 35 reps (pretty slow)

Tim Babcock 11-10-2014 07:24 PM

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

1 problem
10 reverse wrist curls
5 rounds

5 additional problems
Worked in 1-2-3-4-5-6-7-8-9-10 rep of strict ring dips (55 total)

Finished up with a few muscle ups and hangboard work.

JT Kalnay 11-11-2014 10:55 AM

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

Two hours of supervised snatch drills with Coach Dan Bell at RCW.
Since we have 51 weeks until the next meaningful meet, we are breaking it down to the basics and starting over to try to do it right.

About an hour of yesterday's practice involved moving an empty bar from about 2 inches up and down into the power position. Another half hour involved moving the empty bar from the top of the knee caps to the power position. My glutes and hammies are screaming today. Who knew that the lower body was used in Oly Lifting....


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