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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!

JT Kalnay 06-15-2011 07:40 PM

Re: The Shed 'O Pain
 
Wednesday June 15, 2011

walked 1.5 miles stopping occassionally to swing a weighted club

climbed up 8 routes, climbed down three

applied lots of medicine to poison manzinilla rash....

JT Kalnay 06-16-2011 04:58 PM

Re: The Shed 'O Pain
 
Thursday June 16, 2011

1/2 murph, 30:31

jumping pullups (to save the elbows)

pushups from the knees (to save the right elbow)

really good air squats

did groups of 10-20-30 instead of my normal groups of 5-10-15

JT Kalnay 06-17-2011 08:00 PM

Re: The Shed 'O Pain
 
Friday June 17th, 2011

"rest day" (if you call driving 9 hours and having an 18 wheeler trying to share you space "rest"...)

JT Kalnay 06-18-2011 06:55 PM

Re: The Shed 'O Pain
 
Saturday June 18, 2011

Open water swim in Roblin Lake.
A prize to the first person who identifies the county where this lake is located.

Also walked about 3 miles laying out the first 6 holes of the new golf course!

Tim Babcock 06-19-2011 09:19 AM

Re: The Shed 'O Pain
 
Prince Edward County, Ontario?

Got back from Colorado yesterday. I enjoyed the time spent with many great friends. Did many good routes. Lots of onsight 11s. I got on a few 12s. Sent 2. Took a 30' whipper on one. Kind of an awkward fall. Scraped and bruised my ankle a little. It's ok though. I strained an oblique on a 45 degree overhanging crack climb. It might be a few days before I start training hard again. It's good to be home and can't wait to start training hard again.

Jeffrey Fortuna 06-19-2011 07:23 PM

Re: The Shed 'O Pain
 
Saturday-Sunday 6-18-19-2011
Climb:
Climbed at The New with Lena.
Saturday was decent early but started to get humid and slimey later in the day.
Warmed up on For What? (5.10b).
Hung the draws on Maximum Overdrive (5.11c) for Lena's Red Point.
Hung the draws on Narcissus (5.12a)
We both one-hung it. I can't believe I fell off the jug at the crux.
Sunday was wet and mankey.
Warmed up on For what? (5.10b) again.
Lead Chunko Goes Bowling (5.9)
Hung the draws on Moonpie Deluxe (5.10c). It felt really hard for the grade. I sat once near the top where it gets slopey. Not very good conditions for slopers. I'll have to go back and red point it.

Not a bad weekend, but Narcissus really beat me up. My legs look like I was attacked by a short dog.

Tim Babcock 06-20-2011 07:52 AM

Re: The Shed 'O Pain
 
"Karen"
150 Wallball Shots
13:49

I'm glad to see Jeff getting to the New so often. "New River Jeff" is back. Great job on Maximum Overdrive. That's a sweet route. The one left of it is really good too. "New World Order." It's 11d but it felt a lot harder that a lot of 12s that I have done. "Reckless Abandon" is really good too. It's 12b but felt easier than "New World Order." It is on the left side of The Colosseum. I hope to get down to the New in a couple of weeks.

Jeffrey Fortuna 06-20-2011 08:01 AM

Re: The Shed 'O Pain
 
[QUOTE=Tim Babcock;950619]"Karen"
150 Wallball Shots
13:49

I'm glad to see Jeff getting to the New so often. "New River Jeff" is back. Great job on Maximum Overdrive. That's a sweet route. The one left of it is really good too. "New World Order." It's 11d but it felt a lot harder that a lot of 12s that I have done. "Reckless Abandon" is really good too. It's 12b but felt easier than "New World Order." It is on the left side of The Colosseum. I hope to get down to the New in a couple of weeks.[/QUOTE]

Maximum overdrive was really fun. I wanted to get on New World Order, but it started to rain before I was able. I watched Christina nearly flash it. She fell at the last move. Reckless Abandon is on the list, but it is very intimidating, so I'll have have to work up the courage first. I really want to get on Six Dollars, Satisfaction Guaranteed and Under the Milkyway.

I'm not planning to go this weekend, but I'm hopeing to go Friday, Saturday, Sunday, Monday forth of July weekend. I really hope you can make it. I really enjoy climbing with Lena, but I miss climbing with my buddy Tim.

JT Kalnay 06-20-2011 01:26 PM

Re: The Shed 'O Pain
 
Monday June 20th, 2011

Prince Edward County is 166' correct!

ten hour drive today, ouch,

yoga and fishing (not at the same time, but that would be an interest couplet)

A prize for the first person who identifies the county and nearest settlement for this body of water:

Barrière Bay of Lake Des Quinze

Glad to hear you all are climbing well.
I am 100% booked for this weekend, for 7/4 weekend, could consider 7/11 weekend, but then am completely booked until second week of August....

I'm writing about climbing. Does that count?

JT Kalnay 06-21-2011 06:34 AM

Re: The Shed 'O Pain
 
Tuesday June 21, 2011

Longest day of the year, nearly 24 hours of sun in Yellowknife!

Swam 100s this morning, experimenting with various technique.

Will do xfit lifting things this evening. Maybe use 10 pound pikes (fish) as the hand weights...

Tim Babcock 06-21-2011 08:08 AM

Re: The Shed 'O Pain
 
"Nate"
2 Muscle Ups
4 HSPU
8 KBS 2 pood
9 rounds + 2 reps
Kept the effort at 80%. Trying to slowly increase the intensity.
I plan on bouldering tomorrow. I always am disappointed with my bouldering after doing routes for an extended period of time. We will see how tomorrow goes.

Jeff, I checked out that website you recommended to Norm. I like it!

JT Kalnay 06-21-2011 03:10 PM

Re: The Shed 'O Pain
 
Tuesday June 21, 2011

five rounds, for time, of:

10 burpees
10 push presses, 65#
10 jumping pullups

11:24 (the burpees were the limiter...)

The Pattern briefly cracked the top 100 Technothrillers this morning.
Jeff, after Tim is done with it, maybe you would like it b/c it is about programming and running and climbing and air travel. He can lend it to you from his Kindle for 14 days. Or, if boy meets girl and they go climbing a lot is more your genre, Norm could lend you Mina's Eyes from his Kindle for 14 days. If you don't have a kindle you can download a free kindle viewer from amazon.

Norm,
Tim could lend you The Keeper, which is also a climbing book, from his Kindle for 14 days if you're interested.

Tim Babcock 06-22-2011 08:53 AM

Re: The Shed 'O Pain
 
1 Boulder Problem
10 GHD Situps
10 Back Extensions
5 rounds

1 Boulder Problem
20 Push Ups
5 Rounds

1 Boulder Problem
5 OHS 95#
5 Rounds

1 Boulder Problem
10 Pronators
10 Wrist Extensions
5 Rounds

Bouldered Surprisingly well today. Some of the harder problems took a few attempts to send.

Norm Swann 06-22-2011 10:52 AM

Re: The Shed 'O Pain
 
I don't have a Kindle, just a Kindle app on my computer. Not sure if that would work?

JT Kalnay 06-22-2011 03:09 PM

Re: The Shed 'O Pain
 
Wednesday June 22, 2011

AMRAP 20 minutes

50 single unders
2 double unders
15 35# kbs

10 rounds in 19:38 (the kbs got heavy at the end, cracked off 6 and 8 consecutive DUs!!!)

Norm, yes he can lend the Kindle book to your Kindle app, he just needs to know the email address associated with the kindle app on your pc.

Anyone up for the reservoir on saturday?
Maybe some swimming?
(e.g., AMRAP in 15 minutes of swimming to the rope and back followed by AMRAP in 15 minutes of Cindy?)

or hill work?
(e.g., ten rounds of: kbs at bottom of hill, pushups at top of hill)

JT Kalnay 06-23-2011 05:55 AM

Re: The Shed 'O Pain
 
Thursday June 23, 2011

Have a sore right plantar fascia this morning and had calf cramps over night. Jumped a lot of rope yesterday. Correlation? Cause & effect?

Going to swim this afternoon.

The Pattern rocked out last night, up to #84 on the technothriller best seller list!

Jeffrey Fortuna 06-23-2011 06:34 AM

Re: The Shed 'O Pain
 
Wednesday 6-22-2011
Swim:
17 laps in 25 yard pool (.5mi.) front crawl
Bike:
19mi. easy

It was nice to get out on my bike.:)

Tim Babcock 06-23-2011 07:09 AM

Re: The Shed 'O Pain
 
4 X 400m run w/3 min rest between
1:23
1:25
1:28
1:24

Running felt hard today.

JT, I would say definitely cause and effect.

Jeffrey Fortuna 06-23-2011 06:47 PM

Re: The Shed 'O Pain
 
Thursday 6-23-2011
Climb:
Bouldered at CRG with Lena for about 3 hours. Not a lot of motivation, but did manage to send one new route, very cool.

Let me know what you guys want to do Saturday so I can bring the appropriate gear. What time?

JT Kalnay 06-24-2011 06:48 AM

Re: The Shed 'O Pain
 
Friday 6-24-11

Yesterday turned into a "rest" day, I got pretty occupied with interviews and inquiries and what not.

Swam 100s this morning, really had the feel for the water on a couple of them....

Jeff,
I'm up for anything tomorrow. Swimming, hills, whatever.

Tim?
Reservoir? Swim? Hill?

Norm?

Tim Babcock 06-24-2011 07:44 AM

Re: The Shed 'O Pain
 
Rest day today! Lots of sore muscles.

For tomorrow I was thinking of doing today's wod (800m run, 30 clean and jerks, 800m run). I could do this at the res (I can dump the weights). Afterwards, I want to get a climbing workout in. You guys can swim or do the hill or do something similar to what I'm doing. We just had concrete poured in our driveway. Please park at the library and walk down to the house. Does 10am work for everyone?

JT Kalnay 06-24-2011 10:34 AM

Re: The Shed 'O Pain
 
10 am works for me. Will park at the Library and walk down.

Yeah taking the weights to the Res so we can dump them sounds good.

I'll bring my wetsuit in case Jeff wants to do a swim/KBS WOD.

It's safer to be in the open water with two instead of by yourself.

Jeffrey Fortuna 06-24-2011 03:04 PM

Re: The Shed 'O Pain
 
10:00 sounds good to me. I'll bring stuff to swim in, though I really don't think you'll need a wet suit. I swam at Summersville Lake the last two weekends, and the water was great.

JT Kalnay 06-25-2011 11:14 AM

Re: The Shed 'O Pain
 
Saturday June 25, 2011

Swam in the reservoir, swung some kbs, did the down part of some HSPU, did a bunch of GHDs, did a few dips, practiced surf pop ups, did a cord of wood.

kind of a hodge podge. now back to editing....

Tim Babcock 06-25-2011 12:36 PM

Re: The Shed 'O Pain
 
WOD at the res with JT and Jeff.
800m run
30 clean and jerks 95#
800m
11:44

Afterwards, Jeff and I bouldered and JT did various exercises. Bouldered pretty well. Jeff and I did 10 goes on a moderate problem (on the steep wall) at the end of our session. Missed #4 and #10.

Fun day!

Tim Babcock 06-26-2011 07:03 AM

Re: The Shed 'O Pain
 
Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
5 Rounds
Not so fun!

JT Kalnay 06-26-2011 10:35 AM

Re: The Shed 'O Pain
 
Sunday June 26, 2011

In the SoP...

ten rounds of:

5 OHS (started with PVC, ended at 45#)
5 assisted pullups
50 quick foot movements

gotta get those feet moving quicker!!!!!

JT Kalnay 06-27-2011 05:45 AM

Re: The Shed 'O Pain
 
Monday June 27, 2011
Rest Day

Tim,
Would you please consider posting the recipe for Paleo Chile?

Tim Babcock 06-27-2011 08:06 AM

Re: The Shed 'O Pain
 
Warm Up
3 TGU's each side 15-20-35-45-53
5 Burpees
1 Problem
5 Rounds

4 X 4's
4 goes on a problem
25 Push Ups
12 GHD situps
12 Back Extensions
4 Rounds

Paleo Chili (my version)
1 pound ground beef or venison
1 pound ground sausage (nitrite/nitrate free)
1 to 2 cans fire roasted diced tomatoes (Hunts)
1 can diced tomatoes/green chilies (Red Gold)
Garlic (as much as you want)
Couple splashes of olive oil
chili powder

Brown beef and sausage and then combine everything in a pot and simmer for an hour or so. Stir often. Pretty simple.

JT Kalnay 06-28-2011 06:33 AM

Re: The Shed 'O Pain
 
Tuesday June 28, 2011

a.m., swam 1000m in 25:27

p.m., going to do something heavy, don't know what yet...

Thanks for the recipe.


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