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

JT Kalnay 02-04-2013 12:31 PM

Re: The Shed 'O Pain
 
Friday February 1, 2013


Front Squat
5-5-5-3-2-1-1
95, 135, 155, 175, 195, 215, 225

21-15-9
315# deadlift
14" box jumps

JT Kalnay 02-04-2013 12:34 PM

Re: The Shed 'O Pain
 
Monday February 4, 2013

Thrusters
Curtis-Ps (power clean, right leg lunge, left leg lunge, push press)
Burpees over the bar (trying to jump laterally)

Will write a comprehensive trip report for sat/sun at L1 Cert in Columbus.
For now, here's a photo...

[url]http://jtkalnaynovels.wordpress.com/2013/02/04/dear-crossfit-415-pound-back-squat/[/url]

@Tim:
Sounds like a good day of training with someone who's "been there, done that." I really hope you've signed up for the Open (and that Eric did too...)

@Jeff:
Nice job on third in advanced. Sounds like you're successfully integrating CrossFit with climbing. I think between you and Tim you could probably put together a real nice CrossFit Climbing seminar...

@Norm:
You signed up for the Open right?

Tim Babcock 02-04-2013 04:49 PM

Re: The Shed 'O Pain
 
Mobility Work
Some burpees, kettlebell swings, pull ups, push ups, and air squats.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Got 4 rounds on all 5 cycles.
Power cleans were tough.

Five attempts at a strict bar muscle up as a buy out. 5 misses.:(

I am signed up for the Open. If there are heavy weights, I will get crushed.

Jeffrey Fortuna 02-04-2013 07:24 PM

Re: The Shed 'O Pain
 
Monday 2-4-2013
No workout for me today. I'm feeling a little under the weather. Thought it would be better to take a night off rather than overdo it.

Planning to do the comp at University of Pittsburg this Saturday and have already registered for the comp at Slippery Rock University the weekend after. The West Virginia University comp os a little too far to go to, but I will probably do the Youngstown University comp first weekend in March. Of course, this is all weather dependent.

@JT:
I was talking with Corey after the WOD on Friday, and he told me that he is planning a climbing day for C-town CrossFitters at CRG, maybe sometime in February. Of course, I offered my assistance.

JT Kalnay 02-05-2013 04:07 PM

Re: The Shed 'O Pain
 
Tuesday February 5, 2013

Group warmup including burpees, walkouts, pushups, and jump rope.
I am limited to singles right now b/c my Achilles tendons are kinda tender and dubs shred them up a little.

Ten minutes to find 1RM shankle complex (1 deadlift, 2 hang clean pulls, 1 clean, 2 jerks, without letting go of the bar)
175#

First metcon:
EMOM
2 heavy snatches on the odd minutes
6 burpees on the even minutes
Did the snatches with 155#, they got heavy and I missed one at the end, but I finally feel like there is some technique to my snatching.

Second metcon: (yes there were two...)
15-12-9 (rx was 21-15-9)
pullups
2x single unders (rx was dubs)
HR pushups
6:01

@Jeff: climbing day sounds like a great idea. Please keep me posted.

@Tim: six months ago I would have agreed with you about the heavy weights. I don't anymore. Since you've been working out in the field house and going to Seneca East your numbers are way up. Sure someone is going to beat you in a 1RM of C&J or Snatch or deadlift. But you are going to DESTROY the people who can beat you in those heavy lifts in movements including, but not limited to, air squats, box jumps, HSPU, dubs, muscle ups, kettlebell swings, pullups, burpees, and running. The guys who are going to beat you at heavy lifts don't have muscle ups. Also, you're going to beat over half the people on the C&J, Snatch, Deadlift, and OHS, especially the OHS. So, I predict you are going to finish in the top 10% and may qualify for the Games in your age group. I can see you WINNING at least one, and maybe two of the Open WODs. I can't see you finishing in the bottom half of ANY Open WOD. Consider going back to last year's WODs and the 2011 WODs for the Open and see where you would have placed using your current lifting numbers.

Tim Babcock 02-05-2013 05:18 PM

Re: The Shed 'O Pain
 
2 problems
3 TGU's 35-45-53-61-72
5 rounds

2 Problems
10 Goblet Squats 35-45-53-61-72
5 rounds

Finished up with 2 sets of 10 GHD sit-ups and 10 Hip Extensions.

Thanks for the vote of confidence JT. It will be interesting to see what the Open wods are.

Jeffrey Fortuna 02-05-2013 07:00 PM

Re: The Shed 'O Pain
 
Tuesday 2-5-2013
Bouldered at CRG for about two hours.
400-week 1, week 2, week 3
500-week 1, week 2, week 3
600-week 1, week 2, week 3
700-week 1, week 2 DNF, week 3
800-week 1 DNF, week 2, week 3 DNF

Still feeling pretty run down.

@JT:
I'll definitely keep you posted about the C-Town climbing day. It'll be fun to get those strong people on the wall. Looking forward to climbing with Corey and Karen.

Jeffrey Fortuna 02-06-2013 05:40 PM

Re: The Shed 'O Pain
 
Wednesday 2-6-2013
C-Town CrossFit
Warm-Up/Skill:
"Half Cindy"

AMRAP in 10 minutes.
5 Pull-ups
10 Push-ups
15 Squats

7 full rounds plus 5 pull-ups and 5 push-ups.

Metcon:
2 rounds for time.
10 Front Squats 85# (Rx 95/65)
20 Ring Push-ups
30 T2B
40 Burpees
50 Slam Balls 30# (Rx 30/20)

Ran out of time at 20 minutes. Finished everything but the last 50 Slam Balls.

Tim Babcock 02-06-2013 06:50 PM

Re: The Shed 'O Pain
 
Worked out at the Field House. I was the only one there. It was kind of spooky.
Warm Up
10 Knees to Elbows
10 Hip Extensions
10 Burpees
3 Rounds

Strength
Overhead Squats
5 95#
5 115#
4 135#
5 155#
4 165#

Met Con
30 pull ups
30 Deadlifts @ 135#
30 Box Jumps @ 20"
3 Rounds
19:45-Didn't feel like I could stomp on the gas pedal tonight.

Finished up with 5 sets of 10 dips.

JT Kalnay 02-06-2013 07:05 PM

Re: The Shed 'O Pain
 
Wednesday February 6, 2013

Rest Day, right up until I slipped on the ice, fell, aggravated my Achilles, and bent my prosthetic in a direction it isn't designed to bend. Damn...


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