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

Tim Babcock 07-30-2013 07:46 AM

Re: The Shed 'O Pain
 
3 TGU's each arm 35, 45, 53, 53, 61, 72
3 Problems
6 Rounds

Worked in 5 sets of 10 pronators and reverse wrist curls.

Bouldered surprisingly well. I was able to do all my established problems first go (except orange).

Jeffrey Fortuna 07-30-2013 04:45 PM

Re: The Shed 'O Pain
 
7-30-2013
Run 5k in 27:46 (8:47 min/mi pace)

JT Kalnay 07-31-2013 06:46 AM

Re: The Shed 'O Pain
 
July 29/30/31

Swimming and holding poses in the pool.
The pool is an excellent location to work on hand stands, pistols, and any other movement that you can't do with full body weight. The water supports your weight, cushions your fall, and slows everything down so you can burn in some successful muscle memory.

Held some planks on the deck.
Is amputation a reasonable approach for this amount of foot pain.
Okay, I'll quit whining about my foot since it was my own d*mn fault...

Tim Babcock 07-31-2013 08:27 AM

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

Snatch Balance
3-45
3-65
3-95
3-115
1-135
1-145
1-155
1-165 miss
1-165 miss
1-165 miss - Maybe next time.

Met Con
30 HSPU
40 Pull Ups
50 Kettlebell Swings 53#
60 Sit-ups
70 Burpees
16:10 PR
I did this wod in January in 16:35. I still want to break 15 minutes on this wod. I arrived at the burpees at 10 minutes. I thought I might be able to do 70 burpees in 5 minutes. Not close. Next time I will try to arrive at 9 minutes.

Tim Babcock 08-01-2013 03:34 PM

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

HBBS
10-135
8-155
6-175
4-195
2-215

AirDyne
30 seconds work, 30 seconds rest
20 minutes
Kept the load indicator at 6 through 17 minutes. Did the last 3 minutes at 7.

Jeffrey Fortuna 08-01-2013 03:55 PM

Re: The Shed 'O Pain
 
7-31-2013
Bouldered at CRG for about 1.5 hrs. I wasn't as weak as I expected, but still took it really easy.

8-1-2013
Run 5k in 26:20 (8:19 min/mi pace)

Tim Babcock 08-03-2013 09:11 AM

Re: The Shed 'O Pain
 
Mobility Work
10 Good Mornings 45, 65, 65
5 pull ups
5 burpees
3 rounds

Pistol Progressions
4 sets of 5 on each leg. Used a 12", 15", 20", and 24" box.

Goblet bulgarian split squats
5 each leg 35, 45, 53, 61, on the last set I used 65# in the front rack position.

MET CON (Outlaw WOD, I love their workouts)
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute between rounds.
A real suckfest! I ended up doing 210 double unders, 30 muscle ups, and 92 burpees.
The doubleunders went really well. Only 2 broken rounds.
The minute rest between rounds was critical to maintain any sort of intensity.

JT Kalnay 08-03-2013 11:19 AM

Re: The Shed 'O Pain
 
Saturday August 3rd, 2013

Delighted to be back in Ohio (even if it required enduring a heinous red-eye flight from Seattle last night/this morning).

Going backstage with Daughtry this evening, then time to get to work!

Foot is feeling better.

@Jeff, glad to see you running.
@Tim, yes Outlaw has great WODs, the whole Outlaw Way is a good approach. I went to Rudy's box in D.C., and went to that Outlaw Way Camp, he knows how to program!

JT Kalnay 08-04-2013 05:38 AM

Re: The Shed 'O Pain
 
2012 Master’s Challenge Skills Ladder
Columbus Friendship CrossFit

Last year Hank was the only person to complete this, he was the overall winner…

Competition being held this year on October 12-13.
[url]http://www.friendshipcrossfit.com/FCF_Masters_2013.html[/url]

Every minute on the minute, moving immediately from station to station, can skip two stations but you have to announce your intention to skip the station before you try the skill:

1 minute goblet squat, 53#
30 second front plank
30 second left plank
30 second right plank
30 second bar hang
30 second handstand hold against wall
30 dubs
44# TGU
3 dead hang pullups
2 kipping ring dips
5 one arm kb-ohs, 44#
2 skin the cats
5 pistols
1 20’ rope climb
3 hspu
5 yard handstand walk
10 second l-sit
1 muscle up

Tim Babcock 08-04-2013 09:05 AM

Re: The Shed 'O Pain
 
1 Problem
10 Hip Extensions
10 Pronators each arm
5 rounds

1 Problem
10 GHD Sit-ups
10 Reverse Wrist Curls
5 Rounds

1 Problem
15 Push-ups
5 Rounds

5 additional problems


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