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

JT Kalnay 01-05-2011 08:28 AM

Re: The Shed 'O Pain
 
Tuesday 1-4-2011

Rest day, to the extent that watching the Sugar Bowl with a max HR for the last 20 minutes was "rest".

Today? Walking up and down stairs, then doing 3-3-3-... bench press and seated chest pulls.


Jeff,
Yes a plan sounds like a good idea.
Step 1. Figure out which event(s) you are doing this year.
Step 2. Figure out a goal (e.g., just finish, PR time, specific time).

Once you have those two steps done, we can figure out the rest....

Tim,
John has a bball game at NL on Saturday at 11, should be done around 12:30.
Up for training after that in the SoP?

Kent,
Heard you rocked PR and PR rocked you. Nice.

Norm,
Heard you have mad carpentry skills.

Jeffrey Fortuna 01-05-2011 07:06 PM

Re: The Shed 'O Pain
 
Tuesday 1-4-2011
Swim:
100m warm up swim
60sec. rest
6x 25m (2 kick, 2 pull, 2 swim)
30sec. rest between each 25
100m swim
60sec. rest
6x 25m (2 kick, 2 pull, 2 swim)
30sec. rest between each 25
100m swim
10min. cooldwon swim

Wednesday 1-5-2011
Climb:
New problems at Kendall. Sent all but 3 or 4.

Tim Babcock 01-05-2011 07:20 PM

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

Bouldered for about an hour. I made up a couple of new problems using a new hold I just got (Grapes of Wrath).

Elbow RX

New problems at KC? Any good?

I could do either KC or SoP on Saturday. Does anyone have a preference. Mary has a game too on Saturday, so I could climb/train mid afternoon.

Jeffrey Fortuna 01-06-2011 07:02 PM

Re: The Shed 'O Pain
 
Thursday 1-6-2011
Run:
45min. @ 6.5mph, 1.0% incline, continuous.
Bike:
30min. stationary bike
first 10min. easy (small chainring), second 10min. moderate (big chainring), third 10min. easy (small chainring).

The problems aren't that good. Some are ok, some aren't. But, they're new.

I don't know if I can make it to The Shed this weekend. Let's see what the weather does. It's snowing pretty hard at my house right now.

JT Kalnay 01-07-2011 07:58 AM

Re: The Shed 'O Pain
 
Thursday
Climbing (sorta).

Friday
Climbed stairs.

Tim Babcock 01-07-2011 03:51 PM

Re: The Shed 'O Pain
 
4 HSPU
8 KBS 2 Pood
12 GHD Situps
AMRAP in 8 minutes
5 rounds and 4 reps

I can train in the afternoon at about 1:00 tomorrow. My friends are welcome to join me (Jeff, you can come too;)).

Jeffrey Fortuna 01-08-2011 07:46 AM

Re: The Shed 'O Pain
 
Friday 1-7-2011
Swim:
4 laps breaststroke warmup,
30min. freestyle (breathing on both sides), moderate effort,
4 laps breaststroke cooldown

Run:
1mi. @ 6.8mph, rest as needed,
1mi. @ 6.9mph, uncle!
Had intended to five miles, but the legs had other plans.

Tim, I'm going to have to pass on The Shed, I'm going to stay ome and shovel out.

Tim Babcock 01-08-2011 04:24 PM

Re: The Shed 'O Pain
 
Bouldered for about 90 minutes.

Watched JT complete a grueling workout. I felt a little guilty just bouldering. There's always tomorrow...

Jeffrey Fortuna 01-08-2011 05:36 PM

Re: The Shed 'O Pain
 
Saturday 1-8-2011
Run:
1mi. @ 6.9mph, rest as needed,
1mi. @ 7.0mph, rest as needed,
1mi. @ 7.1mph, rest as needed,
1mi. @ 7.2mph, rest as needed,
1mi. @ 7.3mph
I felt really good today. I really needed the rest. Also, resting more than just a minute between intervals allowed me to put more into each interval. I was able to lengthen my stride and keep the pace up, while lowering my turnover and lowering my heart rate.:)

Tim, I thought you would have done today's WOD. I'm trying to figure out a way to do it.

I can't wait to see JT's post!

JT Kalnay 01-08-2011 08:00 PM

Re: The Shed 'O Pain
 
Saturday in the Aptly Named Shed o PAAAAAAAAAAAAAAAAAAAIN

10-9-8-7-6-5-4-3-2-1

115# bench press

horizontal pullups on ring dips with heels on box (imagine an upside down pushup, or a horizontal pull up

burpee-pullups

Yes, burpee-pullups, had never done one, let alone 55.

Sure I was doing it my own way, but that's a really athletic move from the ground to over the bar and back to the ground.


Then, I walked once around the farm in ankle deep snow in the howling wind and 15 degree temperature.


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