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JT Kalnay 08-24-2012 01:25 PM

Re: The Shed 'O Pain
Friday August 24, 2012

A little under the weather today...

Barbell complex warmup

12 minutes to find 3rm for backsquat
205# (recall that in February my 3rm was an air squat...)

30 minute brutal metcon including:
running, double unders, burpees, 115# shoulder to overhead, box jumps, more dubs, more running, front squats...

@Tim, a body weight OHS is really something. I'm trying and failing to imagine the cross fitter who lapped you on that metcon... And yes being able to dump the weights is a big deal, especially when you go heavy.

JT Kalnay 08-25-2012 07:01 AM

Re: The Shed 'O Pain
Saturday August 25, 2012

68F at start, 72F at end, no wind, no cars, no bugs, 3 dogs (three!!)

8/25 5k in 33:52, 5 to 1 ratio of jogging to walking
(16 pounds lighter on 8/25 than on 3/17, just 51 more pounds to go!)

compare to:
5/5 5k in 36:40, 70% shuffling/jogging, 30% walking
4/28 5k in 36:59, 60% shuffling/jogging, 40% walking
4/21 5k in 38:07, 60% shuffling/jogging, 40% walking
4/14 5k in 39:38, 50% shuffling, 50% walking
4/7 5k in 41:05, 60% walking, 40% shuffling
3/31 5k in 43:53, 70% walking, 30% shuffling
3/24 5k in 47:57, 75% walking, 20% shuffling
3/17 5k in 50:00, 90% walking, 10% shuffling

Tim Babcock 08-25-2012 08:41 AM

Re: The Shed 'O Pain
1 Problem
5 Burpees
10 Pronators
5 Rounds

1 Problem
2 Bar Muscle Ups (No misses)
10 Reverse Wrist Curls
5 Rounds

1 Problem
6 GHD Sit-ups
5 Rounds

1 Problem
15 Push-ups
5 Rounds

+2 more problems

22 total problems-easy to hard and then hard to easy.

@ JT & Jeff- Shed tomorrow? 10?

Jeffrey Fortuna 08-25-2012 04:41 PM

Re: The Shed 'O Pain
@Tim, I'm sorry, I can't do the shed tomorrow. I've got a full day of furniture moving on the schedule for tomorrow. I think there should be a WOD for moving furniture, maybe call it Gladys. I am planning to escape for a few minutes in the morning to do a yoga class in downtown Willoughby taught by Marque and Sarah Gereaux (mark is previous manager at Kendall).

Tim Babcock 08-26-2012 08:32 AM

Re: The Shed 'O Pain
Mobility Work
Some kettlebell swings
Some box jumps working up to 41"
Some power cleans @ 95#

Power Cleans
1 135#
1 155#
1 160#
1 165#
1 170#
1 175# miss
1 175# miss
1 175# PR Thanks for the coaching JT!

Met Con
KBS 2 pood
Lower back is a little sore. Not too bad.

JT Kalnay 08-26-2012 09:53 AM

Re: The Shed 'O Pain
Sunday August 26, 2012

Double under practice, including rope analysis and selection.

Bar muscle up progression practice.

Witnessing 10# PR on power clean!

Jeffrey Fortuna 08-27-2012 08:39 AM

Re: The Shed 'O Pain
Friday 8-24-2012
3.17mi no time recorded.

Sunday 8-26-2012
4.65mi in 40:04 (8:37min/mi pace)

Yoga with Marque and Sarah Gereaux.

JT Kalnay 08-27-2012 11:49 AM

Re: The Shed 'O Pain
Monday August 27, 2012

Strength WOD

Warmup with box step ups and box jumps and bar complex (DL, HSC, OHS, SB)

work up to 3RM for OHS, PC+PP, Squat Clean

OHS: 105
PC+PP: 200 (PR)
Squat Clean: 170 (PR)

As these numbers show, my back, arms and shoulders are still way ahead of my hips... However, as these numbers also show, the hips are coming along.

Finished up with Double Under practice.

JT Kalnay 08-27-2012 03:45 PM

Re: The Shed 'O Pain
I signed up for this...


Tim Babcock 08-27-2012 04:42 PM

Re: The Shed 'O Pain
Pretty sore from yesterday's workout. I did all my problems once and called it quits. I also worked in 5 sets of pronators and reverse wrist curls. I am anticipating a hard met con tomorrow.

JT-Great job on your strength WOD. I checked out the Crossfit competition in Columbus. It's very tempting...

JT Kalnay 08-28-2012 01:51 PM

Re: The Shed 'O Pain
Tuesday August 28, 2012

burpees, flutter kicks, holding air squat at 90 degrees

15 minutes of rounds of:

30 double unders
10 pullups
3 GTO 135#

finished three rounds plus the dubs and PUs for the fourth round
threw up at 11:30 while doing pullups
finished anyway...

Really need to get better at doing 10 minutes of hard work (e.g., burpees, dubs, wall ball shots)

Tim Babcock 08-28-2012 04:27 PM

Re: The Shed 'O Pain
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood (2 pood was RX)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
19:23 PR

Eric visited the shed today. It's always nice not to suffer alone. His enthusiam is contagious.

Jeffrey Fortuna 08-29-2012 05:07 AM

Re: The Shed 'O Pain
Tuesday 8-28-2012
3.66mi in 30:14 (8:15min/mi pace)

Bouldered at CRG for 2 hours.

JT Kalnay 08-29-2012 04:36 PM

Re: The Shed 'O Pain
Wednesday August 29th

Practiced hang power clean technique and worked on wrist flexibility.

KBS up to 55#.

12.1, 64, note to self, do not drink two sodas in the same hour that you try 12.1...

Jeffrey Fortuna 08-29-2012 06:40 PM

Re: The Shed 'O Pain
Wednesday 8-29-2012
Hill workout,
5mi in 42:02 (8:24min/mi pace)

Not too bad. I actually felt pretty good. I was able to push hard on the hills and I sprinted the last mile. :)

Tim Babcock 08-29-2012 06:44 PM

Re: The Shed 'O Pain
1 Problem
5 Burpees
10 Pronators
5 Rounds

1 Problem
3 Bar Muscle Ups (all unbroken except last set)
10 Reverse Wrist Curls
5 Rounds

1 Additional Problem

JT Kalnay 08-30-2012 03:08 PM

Re: The Shed 'O Pain
Thursday August 30th, 2012

6 miles of walking, plenty of it with my head snapping around to watch the Blue Angels practice.

Tim Babcock 08-30-2012 03:20 PM

Re: The Shed 'O Pain
Quick Warm Up

5 Wall Balls
1 Power Clean 120#
20 Rounds

Tim Babcock 08-31-2012 03:57 PM

Re: The Shed 'O Pain
4X400m run with 3 minute rest in between.
Very warm!

JT Kalnay 08-31-2012 07:09 PM

Re: The Shed 'O Pain
Friday August 31, 2012

Olympic Lifting, walking, watching Blue Angels practice.
It was stinking hot for all three of these activities.

Both patellar tendons are extremely sore.
Need to find a way to not use my knees for 5-7 days...

Swimming? Pushups? Pullups? KBS? Situps? Planks?

Oh, okay, there's plenty of ways to continue the torture while resting my knees.

Was going to do New London 5k tomorrow morning, but have decided to swim instead (see note about excrutiatingly sore patellar tendons).

Am using bags of frozen vegetables as ice packs.
Paleo ice packs!

Tim Babcock 09-01-2012 11:56 AM

Re: The Shed 'O Pain
Jeff and JT joined me at the Shed today.
Crossfit Total
Back Squat 225
Press 125
Deadlift 255
Total 595

Afterwards Jeff and I quickly went through all 11 boulder problems.

JT Kalnay 09-01-2012 12:47 PM

Re: The Shed 'O Pain
Saturday September 1st, 2012

Some presses, some pullups, lots of KBS, a few planks, a few deadlifts.

Knees felt like they "shed their pain" in the "shed of pain"....

Tim Babcock 09-02-2012 07:56 AM

Re: The Shed 'O Pain
JT joined me this morning.
Mobility Work

Muscle Ups
Box Jumps 35"

Fun WOD! I will do this one again.

JT Kalnay 09-02-2012 08:16 AM

Re: The Shed 'O Pain
Sunday September 2nd, 2012 (is it really september already???)

AMRAP 20 minutes
10 situps
10 pushups (hand release)
10 KBS 35#
10 box dips

7 rounds plus 21 reps (went ahead and finished the eighth round anyway)

Tim Babcock 09-03-2012 09:44 AM

Re: The Shed 'O Pain
Eric joined me this morning.

1 Problem
3 TGU's 20-35-45-53-72
10 Pronators
5 Rounds

1 Problem
20 Back Extensions
10 Reverse Wrist Curls
5 Rounds

1 Problem
10 GHD Sit-ups
5 Rounds

1 Problem
20 Push Ups
5 Rounds

Hot in the Shed this morning. Good session though.

JT Kalnay 09-03-2012 02:06 PM

Re: The Shed 'O Pain
Monday September 3, 2012

Four Rounds of:

1 mile
30 GTO (95#)

then practiced ring dips and ring pullups, still working to get that first muscle up...

JT Kalnay 09-04-2012 11:43 AM

Re: The Shed 'O Pain
Tuesday September 4, 2012

Supervised warmup
Pushups, dislocates, wall slides (a shoulder and back mobility thing)

12 minutes to find 1RM of strict press

3 rounds of:
1 minute of pullups (10, 11, 12)
1 minute of pushups (20, 21, 23)
1 minute of burpees (8, 9, 5)
2 minutes of double unders (21, 22, 31)
1 minute of rest

Then practiced rope climbs.

Tim Babcock 09-04-2012 04:13 PM

Re: The Shed 'O Pain
Worked out with Eric at the high school weight room.

Front Squats
1-175# miss

CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
87 PR
"Embrace the Suck."

JT Kalnay 09-05-2012 03:15 PM

Re: The Shed 'O Pain
Wednesday September 5, 2012

Supervised warmup
deadlifts, presses, air squats, flutter kicks

Deadlifts, 225#
HSPU, 4 abmats, only moving about 1" on each rep

Cool down (games prep, games standard)
3 rounds of
35 kbs at 35#, 1 minute rest in between

Tim Babcock 09-05-2012 04:05 PM

Re: The Shed 'O Pain
1 Problem
10 Wallballs
10 Pronators
5 Rounds

1 Problem
Bar Muscle Ups 1-2-3-4-5
10 Reverse Wrist Curls
5 Rounds

Short workout tonight. Didn't have much zip. Trained Tim for 30 Minutes.

JT Kalnay 09-06-2012 02:18 PM

Re: The Shed 'O Pain
Thursday September 6, 2012

Rest Day

walked 1 mile to work, worked, walked 1 mile back.

Tim Babcock 09-06-2012 03:46 PM

Re: The Shed 'O Pain
Worked out with Eric at the school.
Warm Up-200m run+200m walk
20 minute AMRAP
200m run
Max Push-ups
max push-ups = to failure, any pause or stop in movement= failure. Once you fail, score your set and take off on 200m run
SCORE= total pushups
My sets on the push ups were as follows: 40-20-15-15-15-20-15-20-20-20-15

Afterwards we stretched and did some skill work in the weight room.
butterfly pull-ups, bar muscle ups, hspu,

JT Kalnay 09-07-2012 03:20 PM

Re: The Shed 'O Pain
Friday September 7, 2012

Supervised barbell warmup.
12 minutes to find 1RM of OHS

12 minutes to find 1RM of PC+PP
220 (PR)

12 minutes to find 1RM of Squat Clean
195 (PR)

Am open to suggestion concerning regaining mobility in hips, quads and hammies 3 years post hip replacement, am suffering with stupid lack of mobility and strength in the hips...

Tim Babcock 09-08-2012 09:36 AM

Re: The Shed 'O Pain
1 Problem
5 Burpees
10 Pronators

Lots of Mobility work

Overhead Squat
3 95#
3 115#
3 135#
3 145#
2 155#
1 165# PR [url][/url]
Thanks for the encouragement JT.

Finished up doing the rest of my problems (11 total, no misses)
Helen tomorrow.

JT Kalnay 09-08-2012 12:02 PM

Re: The Shed 'O Pain
Saturday September 8, 2012

15 minutes of rolling around whining about how worked I am from yesterday. 15 minutes of figuring out what to do.


worked in 100 kinda sorta air squats where I was dropping down onto a box or wall ball

did some wall slides, shoulders really need work

25 pushups unbroken
25 situps unbroken
side plank

JT Kalnay 09-09-2012 09:33 AM

Re: The Shed 'O Pain
Sunday September 9, 2012

Cindy, 11 rounds

Practiced C&J up to 195#.

Am going to do some running metcon this afternoon.

Tim Babcock 09-09-2012 09:39 AM

Re: The Shed 'O Pain
Mobility Work and a little running

400m run
21 KBS 1.5 pood
12 pull ups
3 rounds
A decent time. I need to work on the running part to get a lower time.

Afterwards JT and I practiced cleans. I tried the the split clean. I like it.

JT Kalnay 09-10-2012 12:58 PM

Re: The Shed 'O Pain
Monday September 10, 2012

Mobility work warmup

Low bar back squats skill and strength practice

Work Capacity Wod

5 rounds of:
10 back squats, 7 burpee box jumps


Tim Babcock 09-10-2012 03:18 PM

Re: The Shed 'O Pain
1 Problem
20 Hip Extensions
10 Pronators
5 rounds

Hangboard Workout
Worked in 5 sets of 10 GHD sit-ups and 5 sets of 10 HSPU.

Tim Babcock 09-11-2012 04:43 PM

Re: The Shed 'O Pain
Worked out with Eric at the high school weight room. I needed the extra motivation to get through this wod.

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps (I used two 35# dumbbells) These were brutal!
7 Knees to elbows
245 pound Deadlift, 7 reps (I used 185# on a hex bar. I want a hex bar!)
7 Burpees
7 Kettlebell swings, 2 pood (I used a 60# dumbbell)
7 Pull-ups
40:25-I wanted to break 40 minutes. I did the first round in a little over 3 minutes. I then crashed. Very hard mental effort. I don't think these long brutal met cons are particularly healthy, but done once in awhile are a great tool for teaching perseverance.
Eric did the wod as rx'd in 28 something. :notworth:

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