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Jeffrey Fortuna 08-28-2013 04:59 PM

Re: The Shed 'O Pain
Wednesday 8-28-2013
Ran in the Rocky River Reservation after work today. It was only 2.9 miles in 27:37 (9:30 min/mi pace) but it was nice to hit the pavement again for a change.

@JT, Nice to see your blog post got 1,249 hits on the CrossFit Facebook page.

@Tim and JT, I'm planning to stay home this weekend (Lena is going to The Red). I would love to do "something" (climb, run, swim, CrossFit) with you guys.

JT Kalnay 08-29-2013 06:27 AM

Re: The Shed 'O Pain
Thursday August 29, 2013

Planning a short metcon and some USAW weightlifting training.

Am doing a rowing certification on Saturday, but hope to see you guys on Sunday and/or Monday. Maybe a reservoir WOD?

Tim Babcock 08-29-2013 03:55 PM

Re: The Shed 'O Pain
1 problem
3 TGU's each arm 35, 45, 53, 61, 72
10 pronators
5 rounds

Metolius Hangboard Workout

10 finger curls
10 reverse wrist curls
EMOM 5 minutes

JT & Jeff - As far as I know Sunday or Monday would work. Although I haven't checked with Lisa yet. I'll text you both tomorrow night.

JT Kalnay 08-30-2013 05:34 AM

Re: The Shed 'O Pain
Thursday August 29, 2013

1 hour USAW class on the first part of the clean.

1 hour one-on-one with Julie working air squat and OHS.

Doubled my PR OHS. (double PVC is still PVC... ;))


@Tim, @Jeff,
Yes to sunday and monday, am at a rowing cert all day Saturday.

JT Kalnay 08-30-2013 11:11 AM

Re: The Shed 'O Pain
Friday August 30, 2013

A total sh*tstorm at the box...

Row 500m, 5 med ball cleans, 5 kb swings
Row 250m, 5 med ball cleans, 5 kb swings
(Was supposed to be a partner wod, but there were an odd number of people and no-one picked the old guy. For some reason this got me yelled at by the coach {who apparently didn't realize that 11/2 leaves a remainder of 1!} So we were off on the wrong foot)

10 minutes to find 1RM thruster.
155, huge PR for me, in part b/c of how the USAW coaches have taught me to use my hamstrings and hips better. Apparently hitting a PR isn't good enough though. Second wrong foot in under 15 minutes.

16 minutes, EMOM
odd minutes, 3x95# thruster
even minutes, 3 muscle ups (or 6 CtB + 3 HR pushups)
All the bar space was full, so I went to rings. While doing the C2B I tried go get a muscle up. Third wrong foot, scorn, wrath, unintelligible instruction, I got ****ed and turned my ears off. Found a bar on a back squat rack for the rest of the rounds.

5 minutes rest (steam coming off my head from WOD and from still being angry. For some reason my button just got pushed. It wasn't pretty).

THEN, Diane (which I scaled to 155 and pushups off an 18" box.
I couldn't move for 5 minutes after finishing. I was sitting on the box and sweat was running off me like there was a faucet on. It was gross. There was so much sweat it pooled and started to flow in a little river into another where a guy was putting away his stuff. Apparently this grossed out a couple of the other people in the box, who put the cherry and whipped cream on top of the sh*t sundae that was today.

Maybe it's a good thing that I'm going to Canada for a week and will have a week off from the box...

Tim Babcock 08-31-2013 08:47 AM

Re: The Shed 'O Pain
1 Problem
10 hip extensions
10 pronators each arm
5 rounds

1 problem
10 GHD sit-ups
10 reverse wrist curls
5 rounds

1 problem
2 bar muscle ups
5 rounds

1 problem
5 6" deficit HSPU Tough.
5 rounds

Afterwards I spent about 10 minutes practicing balancing on one arm on the parallettes. Obviously my legs were on the back wall. My right arm is definitely stronger than the left.

JT Kalnay 08-31-2013 03:45 PM

Re: The Shed 'O Pain
Saturday, August 31, 2013

Incredible day "on the erg" with Erin Cafaro, two time Olympic Gold Medalist.

2 killer Wods

32 Tabata Intervals
8 with damper at 5
8 with damper at 10
8 with damper at 1
8 with damper at 3
For first of each 8 had to produce watts that matched your body weight.
For each successive rep had to increase watts by 10%

By the end of this wod (A) you are gassed and (B) you understand the damper.

20 minutes, EMOM
even minutes, row 200m
odd minutes, 3 front squats

I highly recommend Erin as a teacher.

JT Kalnay 09-01-2013 02:51 PM

Re: The Shed 'O Pain
Sunday September 1, 2013

Hotshots 19 (52:19)
Epic WOD with Tim and Jeff at CrossFit Tiffin.


Tim Babcock 09-01-2013 04:50 PM

Re: The Shed 'O Pain
Worked out at Crossfit Tiffin with Jeff, JT, Jared, Justin and others.

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps-I used 95#.
7 Strict Pull-ups
Run 400 meters
A real suckfest. I was glad to do it with good friends who were suffering with me and to celebrate the lives of 19 people who died doing their job for their community.

JT Kalnay 09-02-2013 09:42 AM

Re: The Shed 'O Pain
Monday September 2, 2013

Worked the skills ladder:

Y, 1 minute goblet squat, 53# (held for three minutes)
Y, 30 second front plank
Y, 30 second left plank
Y, 30 second right plank
Y, 30 second bar hang
Y, 30 second handstand hold against wall (had no trouble kicking up today)
Y, 30 dubs (got 33 unbroken) [url][/url]
Y, 44# TGU (did 3 on each side)
Y, 3 dead hang pullups (did 6)
Y, 2 kipping ring dips (did an extra set of 15 with a band)
Y, 5 one arm kb-ohs, 44# (did 6 on each side)
??, 2 skin the cats (not sure if my depth met the standard)

scaled, 5 pistols (did 5 on each side to a 21" box, then 5 on each side to a 17" box, one step at a time through the progression)
F, 1 20’ rope climb (got some good tips from Tim and figured out a better way than the way I was doing it. Need to practice getting the feet locked in quicker)
DNF, 3 hspu (didn't even try)
DNF, 5 yard handstand walk (didn't even try)
Y, 10 second l-sit (held for 15 seconds)
DNF, 1 muscle up (didn't even try)

Did some shoot throughs then washed and vacuumed the car.

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