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

Jeffrey Fortuna 07-31-2011 09:58 AM

Re: The Shed 'O Pain
 
Utah trip report, part 2:
As already mentioned, we climbed at Maple Canyon Monday thru Friday with a rest day on Tuesday. The areas we climbed at were the Minimum, Zen Garden and Pipe Dream. Minimum is mostly 5.11-5.12, moderately steep with big holds. Zen Garden is a vertical warm-up area with 5.9-5.11. Pipe Dream is a huge cave higher in the canyon. I think the easiest route there is 5.11. Most of the routes (that I did not get on) are super pumpy-awsome-hard routes going out a huge roof. Lena and I did the more vertical routes at the edges of the cave.
Monday (recap/update):
Minienticer 5.9 (flash)
Project 5.11 (flash)
Groundwork 5.11d (one-hang)
Lunchables 5.11d (fell off at the roof)
Tuesday:
Rest day. Went to the library to check e-mail, restocked supplies, picked plumbs from the trees in front of the library, and went to see Harry Potter.
Wednesday:
Zen Master 5.10d (flash)
Min Meditation 5.10c (flash)
Groundwork 5.11d (red point)
Lunchables 5.11d (red point)
Thursday:
Meet the Buddha 5.10a (flash)
Le Spunk 5.12a (red point)
After Glow 5.12a (one hang) I should have flashed it
Friday:
Solstice 5.11c (red point)
Belayed Paul on a 5.13 roof route

It was a good trip, but would have been more fun if I wasn't sick. Between the cold and the elevation, I didn't have a lot of energy. I only averaged four pitches per day, so I didn't climb as much as I would have liked.

JT Kalnay 07-31-2011 12:23 PM

Re: The Shed 'O Pain
 
Sunday July 31, 2011

Nice trip report Jeff. Sorry that you were ill. It is hard to get over a cold when you are at altitude...

Nice job on the Games WOD Tim. Good job cleaning up the technique on the heavier C&Js. It looked solid.

I did some post 700 mile drive TGUs, GHDs, and GTOs.
Then I rode twice around the farm on my mountain bike and then jogged once around the farm (had to stop and walk a few times)

Am planning a really concerted effort in August. Let's hope it can be pulled off!

JT Kalnay 08-01-2011 06:33 AM

Re: The Shed 'O Pain
 
Monday August 1st, 2011

swam 600m in pool.
After two weeks out of the pool, it felt like I had never swam a yard before in my entire life. Wow.

Tim Babcock 08-01-2011 08:47 AM

Re: The Shed 'O Pain
 
Warm Up
10 Wall Balls
1 Problem
5 rounds

Fingerboard Workout
Worked in 5 sets of 10 of GHD situps and Back Extensions

Did 15 muscle ups at the end to practice full range of motion.

Elbow RX

JT Kalnay 08-01-2011 05:39 PM

Re: The Shed 'O Pain
 
Monday August 1st, pm workout

nice gentle walk with a few hills.

am really suffering from the drive saturday, the full range of motion exercises on sunday, the biking and jogging on sunday, and the swimming this morning.

looked over the CrossFit Seniors competition results.
but for the HSPU and the MU, it looked pretty do-able...

JT Kalnay 08-02-2011 06:48 AM

Re: The Shed 'O Pain
 
Tuesday August 2, 2011 a.m.

rowed 2k in 10:30
100 bench presses with various weights.

Tim Babcock 08-02-2011 08:30 AM

Re: The Shed 'O Pain
 
Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ [B]7.4[/B] mph-12% incline

5 minute walking cooldown

Anyone interested in a Planet Rock trip on Saturday? I was thinking of inviting Kent too.

JT Kalnay 08-02-2011 02:37 PM

Re: The Shed 'O Pain
 
Tuesday August 2, 2011 pm

"muscle up prep"

lat pull downs
single arm pull throughs
assisted dips

warmed up light on each exercise for two rounds
worked a medium weight for three rounds
then did two rounds to failure on each exercise

I will do a muscle up and I will do a HSPU in 2011!

@Tim, nice run workout, I am a definite no for PR this weekend but am interested in the SoP if you are around.

JT Kalnay 08-03-2011 05:59 AM

Re: The Shed 'O Pain
 
Wednesday August 3, 2011 a.m.

swam 6 x 100m on 3:00
still haven't regained the feel for the water...

Tim Babcock 08-03-2011 08:53 AM

Re: The Shed 'O Pain
 
2 TGU's each side 20-20-35-35-45-45-53-53-72-72
Boulder Problem
10 Rounds
This took awhile.

Bouldered for an additional 45 minutes. Set a new problem.
HSPU-Worked in 5 sets of 5 on the paralettes (not all the way down).

Biering-Sorensen Test on GHD-2 minutes


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