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

JT Kalnay 07-25-2013 09:36 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Thursday July 25, 2013

Hip feels fine this morning, but that was kinda scary yesterday...

Walked 4+ miles this morning,
[url]http://www.mapmyrun.com/workout/337435649?fb_source=feed_opengraph[/url]

then shoveled sand,
210-150-90 for time


then surfed for two hours. I think there is a nap in my immediate future!

Tim Babcock 07-25-2013 12:08 PM

Re: The Shed 'O Pain
 
Mobility Work
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 air squats
20:58
Rode a mile on the air-dyne for a cool down.

JT-Sounds like you're having a good time on vacation.

JT Kalnay 07-25-2013 06:55 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
July 25, 2013

You know how strange things happen to me?

Something strange happened this afternoon.

The dolphins were REALLY close to shore, so I swam out to "swim with the dolphins...."

Turns out mommy dolphins don't like it when humans swim towards baby dolphins. At least it went for my foot (broken) instead of my ribs. Can only tell the story because the neighbors came in to pull me out and were witnesses.

Tim Babcock 07-26-2013 01:43 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45
5 pull ups
5 box jumps
2 rounds

Clean and Jerk
3 95#
3 115#
3 135#
1 145#
1 155#
1 165#
1 175#
Tried 185#, I could clean it, but couldn't jerk it.

EMOM for 10 minutes.
1 clean and jerk @ 155#

Jeffrey Fortuna 07-26-2013 04:38 PM

Re: The Shed 'O Pain
 
Monday 7-22-2013
Run 5k but it was so bad I don't even remember it.

Tuesday 7-23-2013
Hangboard workout:
Hold 1-Metolious bottom crimp (+0lbs)
6x (7 sec on, 3 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
Hold 2-DRCC middle sloper (+0 lbs)
6x (7 sec on, 3 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
Hold 3-DRCC pinch
6x (7 sec on, 3 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
Hold 4- DRCC bottom outside crimp (-30 lbs)
6x (7 sec on, 3 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
Hold 5-Moon board bottom small pocket (-30 lbs)
6x (7 sec on, 3 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
Hold 6-Metolious 3-finger pocket
6x (7 sec on, 3 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min
6x (6 sec on, 4 sec off)
rest 2 min

Wednesday 7-24-2013
Ran 5k
Absolutely awful run :(

Thursday 7-25-2013
Lena came over to do hangboard workout #2 but I couldn't even do the first hold so I took the day off.

Friday 7-26-2013
Ran 5k in 26:10 (8:15 min/mi pace)
Not great but much better than Wednesday. Hopefully I will continue to improve.

JT Kalnay 07-27-2013 04:18 AM

Re: The Shed 'O Pain
 
Friday July 26, 2013

Enforced rest day. Lots of static planks and positions on the beach.

Watched a lot of ESPN3.

Is it morally wrong to eat pizza while watching the Games?

Anyway, have had some real advances on understanding food, let's see if it starts to pay off with a healthier BF%...

Tim Babcock 07-27-2013 09:01 AM

Re: The Shed 'O Pain
 
4 Problems
25 Wallballs
4 rounds

Tim Babcock 07-28-2013 09:50 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53
5 pull-ups
5 burpees
15 dubs
3 rounds

For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
115 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 40 pound dumbbells
40 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters
16:07
The front squats took me the longest. Double unders could have gone better. Not bad, but I had several misses.

Afterwards I practice "Wall Jumps" (at least that's what I'm calling them). I worked up to 55.5 inches. Not that hard, just a little intimidating.

JT Kalnay 07-28-2013 10:11 AM

Re: The Shed 'O Pain
 
Saturday/Sunday July 27/28

Static yoga poses.
Push ups.
Swimming.

Foot hurts like heck...
It's just a tiny fracture in the Cuneiform born but man it hurts.

Tim Babcock 07-29-2013 07:12 AM

Re: The Shed 'O Pain
 
Mobility Work
10 Wall Balls
5 pull ups
5 burpees
3 rounds

For time:
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-upss (I used 2 45# bumper plates)
Then, 45# pound barbell Overhead walking lunges, 90 feet
7:00
I tried 100# on the overhead walking lunges. I tried a couple while warming up. They felt ok. When I got to them during the workout I couldn't stand up. I stripped the weight and continued with 45#. It was still hard.

Finished up with:
5 Romanian deadlifts from a deficit 95, 115, 125, 135, 145#
5 20# MB GHD Sit-ups
5 rounds


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