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JT Kalnay 05-26-2010 03:41 PM

Re: The Shed 'O Pain
Wednesday May 26, 2010

At the CrossFit CLE (which means I have witnesses...)

Deadlifts, maxed out at 415 (PR), got 425 off the ground but couldn't straighten out.

4x400m with 2:00 rest in between each
2:38, 2:20, 1:55, 1:44 (these probably weren't a good idea...)

Read Chapter One of Eric Horst' How to climb 5.12 (which Jill had taped over the 12 and put a 10 just for me, nice).

Not sure how deadlifts and 1/4 miles relate to climbing 5.13, other than general fitness and feeling good about myself (e.g., strong and fast).

Will climb tomorrow, focusing on technique and breathing.

Anybody got a triathlon coming up? Anybody been riding their bike? There's great roads right near the Shed 'o Pain if anyone wants to do a 20 mile bike ride as a WOD on sunday or monday!!!!!!??!?!?!?!!!

Tim Babcock 05-26-2010 04:31 PM

Re: The Shed 'O Pain
60 second L-Sit (this took three minutes to get all 60 seconds)
45# Good Mornings w/barbell 30 reps
60 abmat situps (I used a towel rolled up under my back)
25# back extensions 30 reps

Jeffrey Fortuna 05-26-2010 06:31 PM

Re: The Shed 'O Pain
Wednesday 5-26-2010

Swim: 20x 25m free hard, 35m free recover, 28 minutes

Climb: Bouldered with Brad at Lifetime. Did all of our problems except the new one.

I'm going to Brad & Holly's on Sunday, but Monday is still open for a 40 mile bike.

Tim Babcock 05-27-2010 04:42 PM

Re: The Shed 'O Pain
Warm Up
1 Boulder Problem
3 TGU's each arm 10, 20, 35, 45, 53
5 Burpees
5 Rounds

1 Campus Board Lap - Various Rungs
5 Inverted Rows
10 Push ups
10 Rounds

Jeffrey Fortuna 05-27-2010 06:27 PM

Re: The Shed 'O Pain
Thursday 5-27-2010

Run: 55 minutes, about 7.5 miles. Not a bad run for such a hot day

JT Kalnay 05-28-2010 05:50 AM

Re: The Shed 'O Pain
Thursday May 27, 2010

Climbed long and hard at KC.
Several warmup laps on the greasy pizza wall (up and down climbing)
Worked progressively harder routes, concentrating on breathing and footwork.
Several cooldown laps on the greasy pizza wall, wearing 20 pounds, up and down climbing.

This definetly was one of the 300 workouts necessary to get to 13a!

JT Kalnay 05-28-2010 04:05 PM

Re: The Shed 'O Pain
Friday May 28, 2010

(I have no plausible way to connect these workouts to climbing a 13)
(need to start retooling the day to day approach to training...)

Swam 500m in 11:26

Dragged 300# 300 yards
Dragged 400# 400 yards
Dragged 300# 300 yards (puked):confused:

Golfed 9 holes, was about 20 over par.

Golf after dragging big heavy things in 85 degree heat is a bad idea....

Volunteering all day tomorrow (Saturday) at Hinckley for home school kids.

Tim Babcock 05-29-2010 07:16 PM

Re: The Shed 'O Pain
Climbed at Hinckley with my friends. Fun.

JT Kalnay 05-30-2010 08:32 AM

Re: The Shed 'O Pain
Saturday May 29, 2010
Volunteer guiding at Hinckley.

Sunday May 30, 2010
Puttered about in the Shed 'o Pain.
Witnessed a 10% PR in the "Filthy Fifty", awesome job Tim.

Worked on step ups on inside and outside edges.
Worked on fingerboard step-up pullups.
Worked on rolling shoulder technique on overhanging wall.

Paleo Take Deux starts June 1.....

Tim Babcock 05-30-2010 08:36 AM

Re: The Shed 'O Pain
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
33:47 Huge PR!
Thanks for the encouragement JT.

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