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

JT Kalnay 07-30-2010 09:41 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Friday July 30, 2010

Swam to the pier in 32:54.

Walked back.

Ran/shuffled/walked real fast to the pier and back in..........

Drumroll please............

18:58!!!

Amazing. What a difference one week of regular walking/jogging/shuffling makes. I felt like an athlete again this morning for probably the first time since the hip replacement.

Driving back to Ohio tomorrow, maybe working out in the actual Shed 'o Pain on Sunday?

Jeffrey Fortuna 07-30-2010 05:18 PM

Re: The Shed 'O Pain
 
Friday 7-30-2010
10 rounds of Cindy (more than 20 minutes)
[I]Had to work late, and I didn't feel like running by the time I got home, so I opted for a quick strength workout. I haven't done that in a long time; it was WAY overdue.

JT, nice job on the run/walk/shuffle! Yes, consistency is important in the world of endurance. I have to give you cudos, you really push HARD. Again, nice job! I'll see you when you get back to Cleveland.[/I]

JT Kalnay 08-01-2010 08:24 AM

Re: The Shed 'O Pain
 
Saturday July 31, 2010

"Rest" day, drove 700 miles from NC to Ohio.


Sunday August 1st, 2010 (is it really august?)
Exactly 6 weeks (42 days) until Cedar Point 1/2 IM.

twice around the farm in 24:49.
25 knees to rings
25 finger tip pullups
10 ring dips

hours and hours of cleaning stuff from the beach (that sand and salt gets everywhere!)


So, wih 42 days until the 1.2 mile swim.....
Plan on doing three swims per week, 1 interval session, 1 continuos session, and one technique session. Also plan on walking real fast and shuffling for 20 minutes per day several days a week to help with weight control and cardio capacity. Will be doing basic strength training several times a week as well.

Will be eating a lot less, so that there is less Shamu to move through the H2O.

Jeffrey Fortuna 08-01-2010 01:51 PM

Re: The Shed 'O Pain
 
Saturday 7-31-2010
Rest Day!
[I]Too many commitments to fit in a workout.[/I]:(

Sunday 8-1-2010
Bike:
50 mi in 3:12:35, about 15.57 mph avg.
[I]I felt tired but good. I could've done an easy run after the bike, but I had too much to do around the house.

6 weeks until Montreal. OMG! I can't believe I'm really going to do this.[/I]

Tim Babcock 08-02-2010 09:18 AM

Re: The Shed 'O Pain
 
Back from Colorado. Great family and climbing trip. The first week my family and I visited Arches National Park in Utah. Saw some beautiful sites, hiked, and mountain biked.
The second week I climbed with Rick, Kerry, and Norm. We mostly climbed in Boulder Canyon. Did many great routes.

I am taking a week or so off of climbing and slowly ramping up the crossfit wods again.

Today...
10 rounds of Cindy in 12:05.
Elbow RX

Tomorrow I am leading 26 cheerleaders in some fundamental exercises. They want to work on their jumping ability. I thought I would start with the air squat. Then teach the box jump and finally, work on jumping rope skills. After-wards combine the three into a short wod. Any suggestions?

JT Kalnay 08-02-2010 04:55 PM

Re: The Shed 'O Pain
 
Monday August 2, 2010

Morning workout
ten minutes on treadmill at progressively steeper inclines
pullups, push presses, kb swings, ohs

Afternoon workout
10x100m swim experimenting with different strokes
was supposed to be 12x100 but something went wrong in my hip on number 10. Am resting (uncomfortably) now, having an x-ray and MRI in the morning.


Cheerleaders? Dude...

Relevant exercises:
single unders progressing to double unders for foot speed and endurance
walking lunges and pistols for flexibility and strength
air squats and overhead squats for strength
box jumps for explosiveness
kb swings for hip and lower back strength (but you probably don't have 20 kbs)
plank and tgus for core and coordination

Wod suggestions
Wod #1
single unders and pistols to warm up
ten rounds of: double unders and walking lunges

Wod #2
5 tgus on each side to warmup
ten rounds, for time
15 air squats, 10 box jumps

Wod #3
walking lunges and burpees to warmup
five rounds, for time
400m job, 21 ohs (or air squats), 30 seconds of plank.

Do you remember what crags you went to in Boulder Canyon?

Jeffrey Fortuna 08-02-2010 05:28 PM

Re: The Shed 'O Pain
 
Monday 8-2-2010
Rest Day!
[I]I had to forfeit a work out to get my bike fixed. I took it to Eddy's in Stow this time. They did a great job, they did it while I waited and didn't charge me anything because I bought the bike from them. Why would I go anywhere else? Thank you Eddy's!

Welcome home Tim! I've missed your posts. I can't wait to hear about the trip. As for your cheerleaders, I don't like the idea of squats, box jumps and double-unders all in one WOD. I think JT is on the right track, but I think it's a little too intense for high school cheerleaders. The TGUs, planks and kettlebell swings are great. If you structure this more like "a fight gone bad," you might be able to get away with a couple of kettlebells.
"A Cheer Gone Bad"
round 1: TGUs
round 2: single or double unders
round 3: walking lunges
roung 4: kettlebell swings
round 5: box jumps
round 6: air squats
round 7: plank
Do each round for 2 minutes, take a 1 minute rest then move to the next round. Score each round by number completed in 2 minutes except the plank which is scored by length of time held (that's why it's last). You can either start one after the other, or get clever and create a matrix that has someone doing a station at all times.[/I]

Tim Babcock 08-02-2010 07:32 PM

Re: The Shed 'O Pain
 
Great suggestions guys. I love "A Cheer Gone Bad." I will let you know how it goes.
We climbed mostly at Animal World. A little at the Bowling Alley too. I don't think I top roped any the whole trip. I did a lot of 11's and 12's. No 13s.

JT Kalnay 08-03-2010 05:59 AM

Re: The Shed 'O Pain
 
Tuesday August 3rd, 2010

"Cheer Gone Bad", that's awesome...


Morning Workout
Drive to hospital, get x-ray, get MRI (yes it's good to have a wife on the faculty of the medical school...), wait for results, all good results, just a little muscle pull and cramp.

Drive to gym, row 1000m, do 20 burpees. Has anyone noticed that Burpees are hard? Stopped at 20 burpees b/c the Atlantic was more than a few yards away.

Animal World and Bowling Alley both have great stuff. The "approach" (2 minutes, 20 yards) to lower bowling alley suits my replaced hip... At Lower Bowling Alley, I was able to lead the leftmost climb (5.9), then just move the rope across the top from anchor to anchor so I didn't have to lead anything else! Got to climb 10s and work 11s that way. Loved it.

Tonight's workout will be climbing at the gym.

Tim Babcock 08-03-2010 04:37 PM

Re: The Shed 'O Pain
 
I lead the cheerleaders today in a crossfit style workout. First I went over the proper mechanics of the air squat, box jump, and jump rope. I then demonstrated a wod that consisted of 5 rounds of 10 air squats, 10 box jumps, 10 jump ropes, and 10 push ups. Then it was their turn. I had the girls partner up with one girl performing the wod and the other counting reps, rounds, and cheering on their partner. The girls loved it. They worked really hard and cheered for one another. They were especially enamored with box jumps. It was a very rewarding experience for me.

Anyone up for training/climbing at the "Shed O' Pain" on Saturday?


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