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JT Kalnay 02-23-2010 08:40 AM

The Shed 'O Pain
Welcome to this new thread.

Tim and JT have been crossfitting in the Shed 'O Pain for a couple of years now. Sometimes it is cold (e.g., 7F), sometimes it is hot (e.g., 95F), and sometimes it is just right. Regardless of the conditions, Tim and JT get out into the Shed 'O Pain and work the WODs. They have created some of their own (e.g., KettleBell Hell, The Reservoir, Climb and Crossfit, Tim's Mom Swims) and have worked some of the well known (e.g., Cindy, Karen, Helen).

JT travels a lot, and tries to visit as many Cross Fit Affiliates as he can, especially now that his replacement hip is all healed up. Anyway, he's not always CrossFitting in the Shed 'O Pain but still wants to let Tim know what he's been up to. Similarly, Tim likes to keep JT posted of his latest PR or latest crazy workout or latest bouldering problem send.

Tim and JT will be posting their workout results here. And describing some of their crazy WODs.

Here is one from last summer...
Ten rounds, for time:
Dive off the dock at Tim's Mom's House.
Swim 266 feet.
Climb back on the dock.
21 KB swings.
21 Push Ups.

We hope you enjoy this thread where a couple of unconventional CrossFitters will post both their crazy and conventional results.

Photos and Movies to follow.....

Rock on!

JT Kalnay 02-23-2010 08:45 AM

Re: The Shed 'O Pain
Monday 2-22-2010 (JT)

five rounds
2 minutes rowing all out
2 minutes 45 lb KB swings

push press (started at 65, added 10 each round)

Tim Babcock 02-23-2010 04:38 PM

Re: The Shed 'O Pain
Bouldered today with Kent. Did all my problems except the new hard one. I will do a wod tomorrow.

JT Kalnay 02-23-2010 05:11 PM

Re: The Shed 'O Pain
Tuesday 2-23-10

Swam 1500 yards.
250 untimed warmup.
1000 for time (20:44)
250 untimed cooldown.

Snatch practice.

Tim Babcock 02-24-2010 03:24 PM

Re: The Shed 'O Pain
"Nasty Girls"
50 air squats
7 muscle ups
10 hang cleans 95#
8:25 PR

I might start bumping up the weight on the hang cleans to eventually 135#, which is Rx.

JT Kalnay 02-24-2010 03:49 PM

Re: The Shed 'O Pain
Nice job on nasty girls.

60' of 5.0 climbing
60' of 5.1 climbing
60' of 5.7 climbing
60' of 5.10 climbing
30' of 5.11 climbing
30' of 5.7 climbing


visited Xfit CLE today, Travis and Regina just moved here from California. They are really working hard in the new space. They are hosting an Olympic Lifting Seminar sat. 2/27 with the BA coach from Columbus!!

Artem Sivak 02-25-2010 01:03 PM

Re: The Shed 'O Pain
You guys rock! Show me some pics of the rock problems! I love climbing and been bouldering for the past 3 years.

JT Kalnay 02-25-2010 06:23 PM

Re: The Shed 'O Pain
2 Attachment(s)

7 rounds, for time
dumbell cleans, 35# per hand, x10
box jumps, 12" (remember new hip prosthetic)

Rowing Intervals
30 seconds on, 60 seconds off, x6
averaged 150m per 30 seconds.

In honor of the blizzard currently thrashing Cleveland, here are a few pictures of a particularly cold morning in the Shed 'O Pain.
Yes, that is "Frost on the Kettle Bells", which is the name of one particularly heinous workout.

You can see some of the holds for the bouldering wall in the background. More climbing pictures to follow...

Tim Babcock 02-25-2010 06:30 PM

Re: The Shed 'O Pain
Warm up
2 rounds of Cindy and a little bouldering

1 lap on various rungs of campus board
10 wallball shots to a 10' target w/20# wallball
20 rounds about 35 minutes

JT Kalnay 02-26-2010 05:47 PM

Re: The Shed 'O Pain
1 Attachment(s)
Friday 2-26-2010

Rest day to prepare for Olympic Lifting Seminar tomorrow.

Photograph of snow drift looking out my living room window on 2-26.

Tim Babcock 02-27-2010 03:35 PM

Re: The Shed 'O Pain
Teacher commitment cancelled. Time to play.

Went to Akron coop for a 2.5 hour bouldering session. Lots of good sends. Fun!

Crossfit wod to come.

JT Kalnay 02-27-2010 03:45 PM

Re: The Shed 'O Pain
2 Attachment(s)
Saturday 2-27-2010

Olympic Snatch Training With Coach Dan Bell

There is no substitute for training from someone who knows what they're doing and can watch and correct. Thanks Coach. And thanks Travis for sponsoring the seminar.

This Afternoon's Workout
120' of 5.0 climbing.
120' of 5.7 climbing.
120' of 5.10 climbing.
30' of 5.11 climbing.

And...Scheduled for tomorrow,,,, in the Shed 'O Pain

Kettlebell Hell with Pullup Chasers....
10 swings of the 10 pound KB
10 pullups
20 swings of the 20 pound KB
10 pullups
35 swings of the 35 pound KB
10 pullups
45 swings of the 45 pound KB
10 pullups
53 swings of the 53 pound KB
10 pullups
45 swings of the 45 pound KB
10 pullups
35 swings of the 35 pound KB
10 pullups
20 swings of the 20 pound KB
10 pullups
10 swings of the 10 pound KB

FOR TIME!!!!!!!

Tim Babcock 02-27-2010 05:36 PM

Re: The Shed 'O Pain
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Tim Babcock 02-28-2010 09:37 AM

Re: The Shed 'O Pain
285-1 PR

JT Kalnay 02-28-2010 09:57 AM

Re: The Shed 'O Pain
1 Attachment(s)
Sunday February 28th, 2010

(Can Spring pleeeeeeaaaaassssse get here soon).

I got to witness Tim working up to his deadlift PR while I grinded my way through KettleBell Hell with Pullup Chasers today. The Shed 'O Pain really lived up to its name today. The attached photo shows a flapper from pullup #97. Ouch. But, it also proved its mettle, with the new DL PR. Awesome job.

We shot some photos from inside the Shed 'O Pain today and will be posting them over the next little while.

Scheduled for tomorrow? 2000 yard swim in the a.m. and then anything except kettlebell swings, pullups, or snatches! Maybe a heavy bench or dead progression???? Stay posted. :)

JT Kalnay 03-01-2010 08:09 PM

Re: The Shed 'O Pain
2 Attachment(s)
Monday 3-1-2010

Swam 2100 yards in 45:46.
Will be swimming swim leg of 1/2 IM relay at Cedar Point on 9/12 with my brothers so need to hold up my end!

Pictures show weights being warmed by the kerosene heater in the Shed 'o Pain. And, show Tim lounging by the steep part of the climbing wall in the SoP.

JT Kalnay 03-02-2010 08:11 AM

Re: The Shed 'O Pain
2 Attachment(s)
3-2-2010 a.m.
32 minute hill climb, 15% at the top! HR reached 165...

Photos show the rings in the SoP, and Tim swooping through one of many MUs!

Tim Babcock 03-02-2010 05:18 PM

Re: The Shed 'O Pain
Bouldering Session

1 problem
3 Muscle Ups

20 Rounds

Met Con scheduled for tomorrow

JT Kalnay 03-02-2010 07:18 PM

Re: The Shed 'O Pain
1 Attachment(s)
3-2-2010 p.m.

dragged 100 pounds 100 feet
dragged 200 pounds 200 feet
dragged 300 pounds 300 feet
puked (photo shows re-enactment from recent fishing trip)
dragged 200 pounds 200 feet
dragged 100 pounds 100 feet
did 100 pushups
puked again....

metcon scheduled for tomorrow

Tim Babcock 03-03-2010 05:37 PM

Re: The Shed 'O Pain
15 double unders
15 burpees
15 box jumps 24"
15' rope climb 1 ascent
AMRAP in 20 minutes
5 rounds + 9 reps
Tougher than it looks!

Nice picture JT.

JT Kalnay 03-03-2010 09:35 PM

Re: The Shed 'O Pain
walked up and down ten flights of stairs carrying 10 pounds.

Fran: 6:06

Walked up and down ten flights of stairs carrying 10 pounds.

Swim intervals scheduled for tomorrow.

JT Kalnay 03-04-2010 04:24 PM

Re: The Shed 'O Pain

Karen, 12:47, done 100% strictly with 20# ball and 10' target and CrossFit certified gym owner running the stop watch and counting reps and pointing out when thighs didn't get parallel and ball didn't hit target and saying "Plus one" all too frequently.

So, this is a real lesson to everyone like me who crossfits on their own in their personal sheds 'o pain...
We think we know what we're doing, but a periodic visit to someone who actually knows what they're doing is truly beneficial.
For example, today, I thought I knew how to catch the ball to minimize my effort.
But I didn't.
Travis was able to show me a much more efficient (and safer) way to catch the ball.
Never in a million billion trillion zillion years would I have accidentally stumbled on the technique.
Please consider visiting a certified trainer every once in a while.
It is worth the time and effort and ego-crush when you realize your world record 4:53 Karen only included 3 wall ball shots that would have counted.........

Then, as a "cooldown", did three rounds of max KB swings (35#) in 2 minutes on, 1 minute off. Did 106 total. Was supposed to use 45# KB, but my thighs were already cramping, so I scaled to 35#.

I expect to regain feeling in my thighs sometime next week!

Thank goodness tomorrow is swimming, where I don't actually have to have any feeling in my thighs!!!!

Tim Babcock 03-04-2010 05:17 PM

Re: The Shed 'O Pain
Warm up:
1 lap on wall
3 TGU's each arm-building sets 10, 20, 35, 45, 53#
5 burpees
5 rounds

Fingerboard WOD
5 OHS 95#
5 GHD situps
20 rounds

JT Kalnay 03-05-2010 07:58 AM

Re: The Shed 'O Pain
1 Attachment(s)

Heading out to swim.

Am as tired this morning, after my 18 minutes of CrossFitting yesterday, as I was after doing a full iron man distance triathlon. How exactly is that possible????

JT Kalnay 03-05-2010 10:47 AM

Re: The Shed 'O Pain

swam 20x50 on 1:30 (I usually do 50s on 2:00, so this was a big deal).
fastest was 43, slowest was 55, most were around 51-52.

now, in addition to having no feeling in my thighs b/c of yesterday's Karen, I now have no feeling from my fingertips up through my arms and shoulders and into my back.

When all this feeling comes back, I suspect it is going to be painful.

Oh yeah, that's right, this thread is called "The Shed o' PAIN".

JT Kalnay 03-06-2010 02:43 PM

Re: The Shed 'O Pain
Saturday March 6th, 2010

"Rest" day.

light stretching, some easy bouldering.

okay, it wasn't that easy (for me).

it was a nearly horizontal roof problem that worked my fingers and abs pretty hard.

Tim Babcock 03-07-2010 10:21 AM

Re: The Shed 'O Pain
Yesterday... Bouldering at the Akron Coop. Good fun with old and new friends.

For time: 29 minutes even
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Like marriage, working out is sometimes painful, but very rewarding. Happy Anniversary to my very patient wife. 23 years...

JT Kalnay 03-07-2010 06:22 PM

Re: The Shed 'O Pain
1 Attachment(s)
Happy Anniversary Tim and Lisa.

Today's efforts included:

muscle up drills and attempts.

0 for 50.

Not really even getting any closer.
Am looking forward to trying this again when I get to 220 (instead of at 232).

"sort of tabata" biking
45 minute ride
5 minute casual warmup
30 minutes of 1 minute all out 1 minute coast
5 minute rest
4 minute all out
1 minute cruise to finish

Photo is of Tim sending a wicked hard problem in Another Shed...

Tim Babcock 03-08-2010 03:50 PM

Re: The Shed 'O Pain
20 boulder problems with 10 kettlebell swings and 10 pushup in between each problem. I increased the weight of the kettlebell each 5 problems.
1 pood, 1.25 pood, 1.5 pood, and 2 pood
Swinging the kettlebells combined with the bouldering produced a deep pump in the forearms.

JT Kalnay 03-08-2010 04:46 PM

Re: The Shed 'O Pain

swam 1500 in 33:40 (kinda slow for me these days)

bench press progression
10 x empty bar
5 x 135
4 x 155
3 x 175
2 x 195
1 x 215
1 x 225
1 x 235
1 x 245
1 x 255
1 x 265

failed at 275

JT Kalnay 03-09-2010 04:45 PM

Re: The Shed 'O Pain
tuesday 3-9-2010

32 minutes on treadmill at 15% grade

Then, for time:

15 power clean and jerk, 155#
15 chest to bar pullups
15 18" box jumps

12 power clean and jerk, 145#
12 chest to bar pullups
12 18" box jumps

9 power clean and jerk, 145#
9 chest to bar pullups
9 18# box jumps

400m farmer's walk carrying 55# in each hand.

total time 29:30

OMG. Pukey was right there....

JT Kalnay 03-10-2010 03:43 PM

Re: The Shed 'O Pain
wednesday 3-10-2010

rest day, one hour very easy spinning on exercise bike while reading magazines. Just got the legs moving the tiniest amount to flush out the garbage from the past several hard days.

Tim Babcock 03-10-2010 05:17 PM

Re: The Shed 'O Pain
Warm up:
3 TGU's each side 10, 20, 35, 45, 53
5 Burpees
1 Lap on Bouldering Wall
5 rounds

Bouldered for 1 hour. Sent several harder problems and worked my hardest problem. Almost sent it but not quite. Took some video of myself to analyze movement.

Jeffrey Fortuna 03-10-2010 06:48 PM

Re: The Shed 'O Pain
Wednesday 3-10-2010
Run 51min. (treadmill) @ 6.9mi/hr (about 5.7mi), 0.5% incline
82%-85% HRmax

I would have normally climbed afterward, but Brad couldn't
make it tonight. We're planning to climb tomorrow instead.

JT Kalnay 03-11-2010 01:08 PM

Re: The Shed 'O Pain
1 Attachment(s)

My shoulder hurts. A lot. It hurts chronically, lately it has hurt acutely. It hurts so bad I am going to the doctor for an x-ray tomorrow. It hurts so bad I am busting out the ice and kineso tape. It hurts so bad I spent some time today looking around to see whether Kelly Starrett had said anything about shoulders. Turns out he has. I watched some of the videos. OMG!!!

Posture. Posture. Posture.
Simply by standing properly and getting the shoulder in the right spot I was able to make a pain free movement that I couldn't do at all five minutes earlier. Turns out I am wildly internally rotated. Check out the visibly internally rotated shoulder at this Cavaliers playoff game last year. Now that Kelly points it out, it's pretty obvious isn't it? Look where the thumb is pointed. In, not straight forward. Ouch. Time to figure out the stretches and posture...

Am still going to get the x-ray tomorrow and sign up for the PT classes and cortisone shot and ice, but am going to spend a lot of time on posture. Already wrote myself a note and posted it on my desk at work. Oh yeah, that desk at work, and sitting all day at the computer, and working with the mouse, those are the "junk I bring to crossfit". It's not the programming, it's the junk the athlete brings to the program after ten years at the desk over-eating and under-posturing.

Today's workout? Does it matter? It was intense, it hurt, it got my heart rate up. But today's big win was spending some time at THE SOURCE finding out what intelligent motivated people had to say about shoulders.

Thanks Kelly.

And, thanks Tim, for the present of the CrossFit Journal. (aka THE SOURCE).

Tim Babcock 03-11-2010 03:33 PM

Re: The Shed 'O Pain
Jeff, good to see you posting.

JT, I am sorry to hear about your shoulder. It sounds like you are doing the right things to cope with it.

Today's Workout:

Helen - 10:41
Always a tough one. I am slowly working towards a PR (9:38).

Jeffrey Fortuna 03-11-2010 06:46 PM

Re: The Shed 'O Pain
Thursday 3-11-2010

Swim 20min. continuous
(it was supposed to be 51 min., but had to work late and only had 20 min. before meeting Brad. I tried to work as hard as I could to make up for the lack of distance. I'm still really slow, but I'm about to push hard enough to get my respiration up.)

Bouldered with Brad for about 1-1/2 hrs. Did most of our problems, but didn't have enough to do the hard pink one.

JT Kalnay 03-12-2010 06:01 PM

Re: The Shed 'O Pain
Friday 3-12-2010

Yes, welcome to Jeff, who has been known to haunt the Shed 'O Pain occassionally, and was present for two of the truly epic swim workouts last summer. Just wait until he hears what I have planned for the reservoir this year!!!

Shoulder x-ray all good, shoulder exam pretty good, just the chronic tendonitis flaring up. PT and stretching and posture and ice will hopefully cool it off again.

Did some experiments swimming today.

20x50 mixing and matching strokes, averaged 1:05/50

then, turned it up a notch...

10x100 mixing and matching strokes, averaged 1:59/100

then turned it up another notich....

3x200 mixing and matching strokes, averaged 3:55/200 (that's very fast for me).

Then pushed around some heavy weights.

Thinking MURPH tomorrow, stay posted.....

Jeffrey Fortuna 03-12-2010 08:41 PM

Re: The Shed 'O Pain

Workout 1:
I spent 3.5 hrs in the zero-gravity treadmill today doing an initial checkout of the new pneumatic subject loading device (PSLD). Most of the time was spent chasing the gremlins living in the force plate under the treadmill belt. We eventually ran a protocal of 3mi/hr, 6mi/hr and 9mi/hr each for 60 seconds on the moon (1/6th gravity), on Mars (3/8ths gravity) and on Earth (1 times gravity). One 'G' feels like running with a 150 lb backpack on because it is.

Workout 2:
Run 63min. (treadmill) @ 6.6mi/hr (about 7mi), 0.5% incline
78%-80% HRmax
I actually started to feel pretty good by the time I hit one hour. My respiration rate dropped and my heart rate started to come down. I was starting to get into the zone. I haven't felt that in a long time.

Workout 3:
Swim 63min. continuous
It was very slow, but I didn't have much strength left by this point. Tried to focus on my form making long, smooth strokes with no bubbles. My calves started cramping 45 minutes into the swim.

I'm really tired!

JT Kalnay 03-13-2010 12:23 PM

Re: The Shed 'O Pain
1 Attachment(s)
Saturday 3-13-2010

So today was officially "Work What You Suck At" day...
Instead of doing Murph in the Mud (which it would have been b/c it is raining and muddy), I decided to actually embrace one of the CrossFit ideas: "constantly varied work while learning new skills associated with what you suck at". Yes I know that's not the exact quote, but it's what I decided to do today. I've done Murph three or four times this year, so decided to give it a break and not work on perfecting something I can already do. That's not CrossFit, that's vanity and avoidance behavior and pumping myself up by getting better at something I can already do. Yes it is nice to see the times for some workouts I can do getting better, but there's IMMENSE room for improvement in other areas, so that's what today was all about.

First I ate vegetables, yep I suck at eating vegetables. So I ate a bunch. Then, after a while, went out to the barn for some hard work.

five minutes of stretching and shoulder therapy, then...

five rounds of:
24 walking lunges (remember I am rehabbing a BHR hip)
10 overhead squats with 45# bar
{this is the first time I have worked walking lunges since surgery}
{surprisingly, and encouragingly, both knees actually touched the ground}
{the overhead squats felt like therapy and stretching for my shoulders}

twenty five muscle up attempts with the rings at different heights ranging from at nose level while standing on the ground to so high I had to leap for them. Each attempt included a ring dip. {the false grip is starting to feel 1% more comfortable, which means it still feels 99% gross, but now is not 100% completely alien}

twenty five toes to rings.
{this was the first time I had worked this exercise, and it was very difficult, my abs gave out first. on the last few I realized that tipping my head back while moving my feet forward helped initiate the rotation. I am still leary of doing situps, especially GHD situps b/c of the pressure it puts on my hips. these toes to rings or toes to bars feel like they will work my abs without imprisoning the hip}

Very happy to have gone out in the barn in the rain and worked things at which I suck.

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