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

JT Kalnay 07-15-2011 09:32 AM

Re: The Shed 'O Pain
 
Thursday July 14, 2011

Rest day
Did golf skills practice


Friday July 15, 2011

Swam 1200m in 28:37
Really had the feel of the water on the first two laps and the last four laps!

Tim Babcock 07-15-2011 07:23 PM

Re: The Shed 'O Pain
 
Just got back from Summersville.
Thursday-Circus Wall
Overboard 11b 2nd go-Felt a little harder than 11b. Kinda thin down low and steep at the top with good holds and big moves.
Unnamed 11a onsight
Slim Pickens 12b-Couldn't get past the first bolt??? As the name suggests, not many holds to choose from.
The Contortionist-12a - Lots of hanging on this one. I got the anchors, but it wasn't pretty. Steep.
Clown School 10a onsight

Friday-Gauley Crag-New crag developed in 2008, mainly by Micah (Stella's boyfriend).
Smile 10a onsight. (Stella put this route up). There were two other routes next to it that weren't in the guide. We did those too. Not too hard. 9ish?
Wind Traveler 12a onsight. Fun route. The hard part was on an arete. Not tricky, just crimp on small holds and get your feet up high. The top was super fun. Steep with really big holds. I kept thinking the holds on 12s aren't supposed to be this big.
Splitter Blue Skies 11a onsight-tricky

The weather was really nice. Cool and breezy.

Tim Babcock 07-16-2011 08:40 AM

Re: The Shed 'O Pain
 
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

5:20-5:33-4:45-4:40-5:10

Elbow RX

JT Kalnay 07-16-2011 10:53 AM

Re: The Shed 'O Pain
 
Saturday July 16, 2011

2xTGU on each side, 5#, 10#, 15#, 20#, 35#, 45#

15 swings of each KB in the SoP, with 3GHD in b/w each.

5#, 10#, 10#, 15#, 20#, 35#, 45#, 53#, and the BIG BOY...

I figured something out this morning, the BIG BOY IS EFFIN' HEAVY!!!!

Then did strict press to failure (made 155#, failed 2x at 160#)

Then worked on getting the negative of the HSPU. Tim had a good training idea about using a bouldering pad to cushion the face impacting the ground while learning the negative.

Tim Babcock 07-17-2011 07:41 AM

Re: The Shed 'O Pain
 
Power Clean and Jerk
1 95
1 115
1 125
1 135
1 140
1 145
1 150
1 155-Power Clean Only

Tim Babcock 07-18-2011 09:35 AM

Re: The Shed 'O Pain
 
Bouldered Today
Set 3 new problems. The first two problems aren't too hard, but the last one is pretty hard. I also hung from my pullup bar 3 minutes and then 1 minute on, one minute off for 5rounds. Pretty pumped when I was done.
Also worked in back extensions, GHD situps, and dips.

[URL="http://www.youtube.com/watch?v=pdUhHFXPnxk"]http://www.youtube.com/watch?v=pdUhHFXPnxk[/URL]
[URL="http://www.youtube.com/watch?v=63ocyzVAUkw"]http://www.youtube.com/watch?v=63ocyzVAUkw[/URL]
[URL="http://www.youtube.com/watch?v=g9pxTFnrO60"]http://www.youtube.com/watch?v=g9pxTFnrO60[/URL]

JT Kalnay 07-18-2011 01:28 PM

Re: The Shed 'O Pain
 
Sunday July 17, 2011

Drove 500 miles to Charlotte.


Monday July 18, 2011

Played 18 holes with NFL Legend Brian Mitchell. Super fun. He is a well-educated, well-spoken man who golfs pretty well...

Tim Babcock 07-19-2011 08:07 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]7.2[/B] mph-12% incline

5 minute walking cooldown

Jeffrey Fortuna 07-19-2011 09:52 AM

Re: The Shed 'O Pain
 
Monday 7-18-2011
Zero gravity treadmill,
3 sets of:
15min @ 6mph with 60% body weight load,
3min @ 3mph with 60% body weight load,
3min @ 6mph with 90% body weight load,
3min @ 3mph with 60% body weight load,
3min @ 6mph with 90% body weight load

We are currently re-designing the harness that the astronauts use for exercising on the treadmill aboard the space station. The purpose of this study was to compare the three different harness designs for comfort. Imagine running with a backpack weighing 60% of your body weight for 15 minutes and 90% of your body for three minutes.

JT Kalnay 07-19-2011 05:44 PM

Re: The Shed 'O Pain
 
4 Attachment(s)
Tuesday July 19, 2011

Very rewarding day at HoopTee for Achievements Unlimited.

Very very hot, but it is July in North Carolina after all...

jt


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