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

Jeffrey Fortuna 04-09-2011 03:04 PM

Re: The Shed 'O Pain
 
Saturday 4-9-2011
Climb:
Bouldered at CRG with Tim. Resent eight of nine of the week three problems, resent the week one 900 and sent the week two 800, finally! Ended with a mean game of add-on with Tim, Lena and Dan.

JT Kalnay 04-09-2011 07:00 PM

Re: The Shed 'O Pain
 
Saturday April 9, 2011

Walked two miles, with a couple of small hills. Psoas felt okay.

Tim Babcock 04-10-2011 08:43 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Jeff at CRG. Sent week 3 comp problems 1-8. Also, finally, sent week 1 #8 problem.

Today
Game 11.3 workout-used the "power-clean-front-squat-split-jerk" version.
12 reps @ 110# in 5 minutes.

JT Kalnay 04-10-2011 09:41 AM

Re: The Shed 'O Pain
 
Sunday April 10, 2011

TGU warmups, 5x20# on each side, got one at 35# for each arm!
Before you know it I'll be doing a TGU with a 90# hottie wrapped around my fist.

21-15-9
Pullups, 45# kb swings

3x100 single unders

Fooled around with the 11.3 workout.
The front squat is the hardest part for me.

Norm Swann 04-11-2011 10:52 AM

Re: The Shed 'O Pain
 
JT, thanks for the Kudos. I had to dig deep to get that one squat + I remember some screaming along w/pain. I wonder what the week four workout is...

Rick and I had a great trip to the Red. We hit all new areas plus there are more we haven't seen yet for next time. Tim, I would love to get a trip down there with you and anyone else that wants to go before you have to start teaching again in the fall.

JT Kalnay 04-11-2011 02:04 PM

Re: The Shed 'O Pain
 
Monday April 11, 2011

Yes the squat was the hard part for me too....

Today's WOD
5 circuits of my stairs in 29:04 (compare to 4 circuits in 27:03 in 3/31).
I counted the 11 stories, and there are 224 stairs total.
I have sewing machine leg in both legs just sitting here.

Tim Babcock 04-11-2011 03:40 PM

Re: The Shed 'O Pain
 
1 Boulder Problem
10 GHD situps
10 Back Extensions
5 Rounds

3 Muscle Ups
1 boulder Problem
10 Rounds

Finished with 20 Minutes of Fingerboard work.

Back was really hurting me yesterday, last night, and today. It is finally starting to loosen up. I am going to have to lighten up on the posterior chain work until my back heals up.

Chris John 04-12-2011 05:57 PM

Re: The Shed 'O Pain
 
Hey guys. Hope you are well. Haven't seen you all or posted in awhile. Been kind of discouraged/scared with my wrist. Somewhat unstable and sore as of late. No climbing for the past 12 days, and I think I wont climb for at least another week or two.

Jeff this one's for you.
Sunday 4-10
.75 mile swim, 15 mile bike, 4.2 mile run in 2hour 10min
Felt pretty good except for mile 3 of the run, though calves are hurting today.

Jeffrey Fortuna 04-12-2011 06:56 PM

Re: The Shed 'O Pain
 
Tuesday 4-12-2011
Climb:
Last day of the CRG bouldering comp series. Flashed 100-600, 700 on the third or fourth try, and was one hold away from sending the 800. I really thought I was ging to send it, but I ran out of tomato paste before I could put it down. Oh well, it was still a lot of fun.

Nice job on the tri Chris. You basically did a sprint, and an olympic isn't much more than that ( .9mi swim, 24mi bike, 6.2mi run).

JT Kalnay 04-13-2011 06:22 AM

Re: The Shed 'O Pain
 
Tuesday April 12, 2011

11.3, 9 rounds
No issue with cleaning the weight, but then I really do need to rack it to do the squat. After the squat, the bar has rolled out of least one or sometimes even two or three of my fingers, making the press/jerk difficult. Tim showed me a little trick to "unrack" the bar back into my hands before the press (I don't like to do the jerk b/c of the impact on my joints/bones). Doing this, I was able to successfully "unrack" the bar and press it and to get 9 rounds. When I did this workout last time, I only got 5 rounds b/c I lost so much time putzing around with the (re)(un)rack. So, thanks for the insight!

11.4 looks brutal. Burpees? Check. 120#OHS? Check. Muscle-up? Nope. Am predicting 60 burpees, 30 OHS, 0 muscle ups.


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