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

JT Kalnay 06-09-2011 06:41 AM

Re: The Shed 'O Pain
 
Thursday June 9, 2011

An unexpectedly long walk in the park in very hot & humid conditions.

Tim Babcock 06-10-2011 12:30 PM

Re: The Shed 'O Pain
 
Fort Collins City Park 5000`
5 pull ups
10 push ups
15 air squats
100 meter run
5 rounds

Felt good to exercise the body a little after spending two days in the car.

JT Kalnay 06-10-2011 08:14 PM

Re: The Shed 'O Pain
 
Friday June 10th, 2011

Mostly a rest day. Buildered one route at "Chick's Bricks".

Two days in the car will take its toll.....

Mega swim on tap for tomorrow!

JT Kalnay 06-11-2011 02:30 PM

Re: The Shed 'O Pain
 
Saturday June 11, 2011

Thunder and lightning closed the pool, again, so....

warmup
100 free throws (made 82)
100 single unders

Five rounds of:
10 squats with 45# bar on back.
touch left toe with right hand with 45# bar on back.
touch right toe with left hand with 45# bar on back.
5 double unders

cooldown
100 single unders
100 free throws (made 57)

Author's Note...
those of you who have seen me attempt double unders realize how much work 5 double unders, although, since I have been practicing single unders, double unders are getting easier and I accidentally cracked off three in a row twice and SEVEN in a row once!

one step at a time.

JT Kalnay 06-12-2011 09:16 AM

Re: The Shed 'O Pain
 
Sunday June 12, 2011

Walked at a brisk pace for 45 minutes.

Climbing at KC around 3:45 to 4:00

Jeffrey Fortuna 06-13-2011 05:19 AM

Re: The Shed 'O Pain
 
Saturday-Sunday June 11-12, 2011
Climbed at The New with Lena. Went to Summersville both days in hopes of getting on Narcissus, but it was wet and slimey. Climbed at Orange Oswald Wall and Long Wall:
For What? 5.10b (onsight)
Personal Pronoun 5.9 (flash)
Maximum Overdrive 5.11c (flash)
Voodoo Surfing 5.10b (redpoint)
Barfing Butterflies 5.11a (hangdog)
We also did a new sport route between Orange Oswald and the trad route to the right of it. It shares the start of the trad route but then continues straight up the face instead of moving to the right. It's and easy 5.10 but the first bolt is really high, so we stick-clipped the first bolt of Orange Oswald to protect the bottom moves. You could also put a couple of pieces in at the bottom, but we didn't have any gear.

JT Kalnay 06-13-2011 06:44 AM

Re: The Shed 'O Pain
 
Monday June 13, 2011 a.m.

New low weight and low BF% for 2011 this morning.
One step at a time...

100m swim intervals at CSU
starting to get a little faster!

north stairwell on tap for tonight.


Nice trip report Jeff.
Glad to see you climbing so much and so well.
One of these trip reports is going to include an insanely hard send, I just know it!

JT Kalnay 06-13-2011 04:25 PM

Re: The Shed 'O Pain
 
Monday June 13, 2011 pm

walked up and down a steep hill for 30 minutes, even broke into a shuffle on the last two trips up

100 bench presses as fast as possible 45#
100 push presses as fast as possible 20#

JT Kalnay 06-14-2011 06:12 AM

Re: The Shed 'O Pain
 
Tuesday June 14, 2011 am

swam 200 yd intervals in the pool

really had the feel of the water this morning

cooked off the middle two 200s in 3:48 and 3:46, which is really fast for me

one step at a time...

JT Kalnay 06-15-2011 06:07 AM

Re: The Shed 'O Pain
 
Tuesday June 14, pm

Captain Kettle-Crunch

13 rounds of:

10x35# kbs
10 crunches on crunch machine, adding one plate a time until all plates are on machine (there are 13 plates, thus 13 rounds)

15:08


Then, practiced the reverse surfing move. Instead of practicing standing up from the board, practiced lowering down into the start position in an attempt to start stretching some muscles that need to get stretched!


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