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

Jeffrey Fortuna 07-31-2011 09:58 AM

Re: The Shed 'O Pain
 
Utah trip report, part 2:
As already mentioned, we climbed at Maple Canyon Monday thru Friday with a rest day on Tuesday. The areas we climbed at were the Minimum, Zen Garden and Pipe Dream. Minimum is mostly 5.11-5.12, moderately steep with big holds. Zen Garden is a vertical warm-up area with 5.9-5.11. Pipe Dream is a huge cave higher in the canyon. I think the easiest route there is 5.11. Most of the routes (that I did not get on) are super pumpy-awsome-hard routes going out a huge roof. Lena and I did the more vertical routes at the edges of the cave.
Monday (recap/update):
Minienticer 5.9 (flash)
Project 5.11 (flash)
Groundwork 5.11d (one-hang)
Lunchables 5.11d (fell off at the roof)
Tuesday:
Rest day. Went to the library to check e-mail, restocked supplies, picked plumbs from the trees in front of the library, and went to see Harry Potter.
Wednesday:
Zen Master 5.10d (flash)
Min Meditation 5.10c (flash)
Groundwork 5.11d (red point)
Lunchables 5.11d (red point)
Thursday:
Meet the Buddha 5.10a (flash)
Le Spunk 5.12a (red point)
After Glow 5.12a (one hang) I should have flashed it
Friday:
Solstice 5.11c (red point)
Belayed Paul on a 5.13 roof route

It was a good trip, but would have been more fun if I wasn't sick. Between the cold and the elevation, I didn't have a lot of energy. I only averaged four pitches per day, so I didn't climb as much as I would have liked.

JT Kalnay 07-31-2011 12:23 PM

Re: The Shed 'O Pain
 
Sunday July 31, 2011

Nice trip report Jeff. Sorry that you were ill. It is hard to get over a cold when you are at altitude...

Nice job on the Games WOD Tim. Good job cleaning up the technique on the heavier C&Js. It looked solid.

I did some post 700 mile drive TGUs, GHDs, and GTOs.
Then I rode twice around the farm on my mountain bike and then jogged once around the farm (had to stop and walk a few times)

Am planning a really concerted effort in August. Let's hope it can be pulled off!

JT Kalnay 08-01-2011 06:33 AM

Re: The Shed 'O Pain
 
Monday August 1st, 2011

swam 600m in pool.
After two weeks out of the pool, it felt like I had never swam a yard before in my entire life. Wow.

Tim Babcock 08-01-2011 08:47 AM

Re: The Shed 'O Pain
 
Warm Up
10 Wall Balls
1 Problem
5 rounds

Fingerboard Workout
Worked in 5 sets of 10 of GHD situps and Back Extensions

Did 15 muscle ups at the end to practice full range of motion.

Elbow RX

JT Kalnay 08-01-2011 05:39 PM

Re: The Shed 'O Pain
 
Monday August 1st, pm workout

nice gentle walk with a few hills.

am really suffering from the drive saturday, the full range of motion exercises on sunday, the biking and jogging on sunday, and the swimming this morning.

looked over the CrossFit Seniors competition results.
but for the HSPU and the MU, it looked pretty do-able...

JT Kalnay 08-02-2011 06:48 AM

Re: The Shed 'O Pain
 
Tuesday August 2, 2011 a.m.

rowed 2k in 10:30
100 bench presses with various weights.

Tim Babcock 08-02-2011 08:30 AM

Re: The Shed 'O Pain
 
Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ [B]7.4[/B] mph-12% incline

5 minute walking cooldown

Anyone interested in a Planet Rock trip on Saturday? I was thinking of inviting Kent too.

JT Kalnay 08-02-2011 02:37 PM

Re: The Shed 'O Pain
 
Tuesday August 2, 2011 pm

"muscle up prep"

lat pull downs
single arm pull throughs
assisted dips

warmed up light on each exercise for two rounds
worked a medium weight for three rounds
then did two rounds to failure on each exercise

I will do a muscle up and I will do a HSPU in 2011!

@Tim, nice run workout, I am a definite no for PR this weekend but am interested in the SoP if you are around.

JT Kalnay 08-03-2011 05:59 AM

Re: The Shed 'O Pain
 
Wednesday August 3, 2011 a.m.

swam 6 x 100m on 3:00
still haven't regained the feel for the water...

Tim Babcock 08-03-2011 08:53 AM

Re: The Shed 'O Pain
 
2 TGU's each side 20-20-35-35-45-45-53-53-72-72
Boulder Problem
10 Rounds
This took awhile.

Bouldered for an additional 45 minutes. Set a new problem.
HSPU-Worked in 5 sets of 5 on the paralettes (not all the way down).

Biering-Sorensen Test on GHD-2 minutes

JT Kalnay 08-03-2011 05:57 PM

Re: The Shed 'O Pain
 
Wednesday August 3rd, 2011 p.m.

Some gentle traversing and gentle bouldering at CRG. Just trying to get a feel for touching the rock...

50 air squats
50 push presses with proper front rack technique
12 front thrusters with proper front rack technique

Stopped at 12 b/c on the 1oth I thrust the bar into the bottom of my jaw and chipped one of my teeth. Did two more on general principles then hung it up for the night.

Why are my thighs cramping????

@Tim, what is the test of which you speak?

Jeffrey Fortuna 08-04-2011 05:41 AM

Re: The Shed 'O Pain
 
Haven't done much this week; still trying to catch up after the trip. Ran 1.5 miles with Lena on Sunday, Monday and Wednesday. I'm still not feeling real great.

Tim, I could probably be talked into a trip to Planet Rock. What day were you thinking?

JT Kalnay 08-04-2011 06:55 AM

Re: The Shed 'O Pain
 
Thursday August 4, 2011 a.m.

half hour on stationary bike

of course I had to look up the test...

[url]http://www.udel.edu/PT/PT%20Clinical%20Services/journalclub/caserounds/10-11/December/soreson%202006.pdf[/url]

Tim Babcock 08-04-2011 07:07 AM

Re: The Shed 'O Pain
 
For time:
5 Muscle-ups

165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 50 yards

5 Muscle-ups

165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 100 yards
5 Muscle-ups
165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 150 yards

5 Muscle-ups

165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 200 yards
14:46-I like the use of the word "sprint"-hardly.
Comparing myself to the female Crossfit athletes I would have placed 29th out of 46 competitors. I used the women's weight on the deadlift. Those women are strong!

JT- Very mental test. My lower back, glutes, and upper hams were on fire from 30 seconds on. I think I could do longer????

Jeff- I was thinking Saturday.

JT Kalnay 08-04-2011 02:59 PM

Re: The Shed 'O Pain
 
Thursday August 4th, 2011 pm

five hill repeats (19:34 total time)

five rounds of:

shins to bar (why won't my toes go to the bar???)
one strict false grip pull up


tried "the test", made it 3:30, which makes me think I wasn't doing it right, or that KB swings and deadlifts are amazing. I guess the two things, me doing the test wrong and KB swings being amazing aren't necessarily mutually exclusive though are they....?

had some fun signing some autographs today!

JT Kalnay 08-05-2011 06:27 AM

Re: The Shed 'O Pain
 
Friday August 5th, 2011 a.m.

swam 1000m in 24:04
started to feel the water again...

JT Kalnay 08-06-2011 07:54 AM

Re: The Shed 'O Pain
 
Saturday August 6th, 2011 a.m.

My deepest condolences to the loved ones of the 31 Navy Seals who were killed by the Taliban last night in Afghanistan...

If I could do Murph today I would do Murph today.

Instead,
Ran once around the farm in 10:08 (post surgery record)
Rode mountain bike around the big block (about 4.7 miles, will "mapmyride" soon)
ten OHS
then loaded a tractor full of cut wood.

JT Kalnay 08-06-2011 08:04 PM

Re: The Shed 'O Pain
 
Saturday August 6th, pm

walked three miles stopping every hundred yards or so to hit a ball with a metal club, ended up swing the club 82 times, which roughly approximated the humidity. Got a little overheated and loopy at the end...

Tim Babcock 08-07-2011 09:55 AM

Re: The Shed 'O Pain
 
Saturday
Bouldered at Planet Rock with Jeff. We made the most of hot and humid conditions. Fun.

Today
"Grace"
30 Clean and Jerks @ 135#
17:08

Watched JT do some heavy TGU's. He has come a long way.

Tim Babcock 08-09-2011 07:11 AM

Re: The Shed 'O Pain
 
Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ [B]7.5[/B] mph-12% incline

5 minute walking cooldown

Starting a new protocol next week. This one was tough!

Tim Babcock 08-10-2011 08:08 AM

Re: The Shed 'O Pain
 
5 Pull Ups
10 Push Ups
15 Air Squats
1 Boulder Problem
20 Rounds

Tim Babcock 08-11-2011 07:08 AM

Re: The Shed 'O Pain
 
For time:
20 inch Box jump, 50 reps
15 foot Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
20:57

Mainsite WOD from 7/25/05

Tim Babcock 08-13-2011 09:37 AM

Re: The Shed 'O Pain
 
Warm Up
3 TGU's each arm 20-35-45-53-72 The 2 pood kb is becoming more manageable.
5 Burpees
1 Boulder Problem
5 Rounds

Fingerboard WOD 1 Hour
Elbow RX

I also rigged up a counterbalance system for my pull up bar. Now I can practice one-arm pullups.

Tim Babcock 08-13-2011 09:53 AM

Re: The Shed 'O Pain
 
Continued from previous post.

I also worked in 100 pushups, 50 GHD situps, and 50 Back Extensions during the fingerboard workout.

Tim Babcock 08-14-2011 07:50 AM

Re: The Shed 'O Pain
 
20 OHS 95#
5 Muscle Ups
15 OHS 95#
10 Muscle Ups
10 OHS 95#
15 Muscle Ups
5 OHS 95#
20 Muscle Ups
27:25

Happy Birthday to Mary! 14. Enough said.

Tim Babcock 08-15-2011 03:10 PM

Re: The Shed 'O Pain
 
Warm Up
10 Wallball Shots
1 Boulder Problem
5 Rounds

Campus Board WOD
20 Sets using various rungs and patterns.

Elbow RX

Tim Babcock 08-16-2011 05:27 PM

Re: The Shed 'O Pain
 
1.5 mile bike ride to res.
10 hill sprints with walk back down each time.
1.5 mile bike ride home.
Legs are wobbly.

Tim Babcock 08-17-2011 02:30 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Norm and Rick. Many routes on the main wall. Fun.

Tim Babcock 08-18-2011 05:07 PM

Re: The Shed 'O Pain
 
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
22:48

Tim Babcock 08-19-2011 05:33 PM

Re: The Shed 'O Pain
 
Played two sets of tennis with a friend from school. A blast!

Tim Babcock 08-20-2011 08:50 AM

Re: The Shed 'O Pain
 
Warm Up
3 TGU's each side 20-35-45-53-72
5 Burpees
1 Boulder Problem
5 Rounds

45 Minute Fingerboard Workout
Worked in 5 sets of 5 HSPU, 5 sets of 10 GHD situps, and 5 sets of 10 Back Extensions.

Elbow RX

Tim Babcock 08-21-2011 08:09 AM

Re: The Shed 'O Pain
 
Warm Up
Double Unders, Air Squats, KBS35#, Mobility Work

Front Squat
1 115
1 135
1 145
1 155
1 165
I was going to do two more sets but I felt a slight twinge in my back so I stopped. 165 was pretty hard though.

WOD
72# KBS (These seem to be fine on my back.)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
1-2-3-4-5-6-7-8-9-10
10:53

I got this workout from Norm's Workout Log. I like the idea of doing some strength work and then doing a short conditioning WOD. Good Sunday protocol.
Summer vacation is over, back to school tomorrow. I'm ready.

Tim Babcock 08-23-2011 03:40 PM

Re: The Shed 'O Pain
 
Warm Up
1 Boulder Problem
10 Wall Balls
5 Rounds

Campus Set
10 Push Ups
10 Rounds

5 Additional Problems
Worked on a new problem the last 10 minutes or so. Kind of hot in the Shed this afternoon. Not a lot of zip.

Jeffrey Fortuna 08-24-2011 05:53 AM

Re: The Shed 'O Pain
 
Tuesday 8-23-2011
Bouldered at CRG with Lena and Brad (yes, I said Brad). Not a very long session, but it is a new set of problems. Ten new problems, got on 8, flashed 6, sent 1 and worked 1. Not a bad night considering how poorly I've been climbing lately.

Tim, we're planning to go to either The New or The Red this weekend (probably the New).

Tim Babcock 08-24-2011 03:12 PM

Re: The Shed 'O Pain
 
40 Double Unders
30 Box Jumps
20 Kettlebell Swings
3 Rounds
17:08

Very Hot in the Shed today!

Jeff-I'll let you know about the New this weekend tomorrow.

Tim Babcock 08-27-2011 04:17 PM

Re: The Shed 'O Pain
 
Climbing with Rick at Hinckley.
O-Wall
12 laps
5 on the left side, 4 on the right side, and 3 up the middle.
Fun.

Tim Babcock 08-28-2011 08:48 AM

Re: The Shed 'O Pain
 
Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent
6 Rounds

Boulder
12 Problems+15 minutes of working a new problem on the steep wall. Felt strong this morning. First time in a couple of weeks.

Jeffrey Fortuna 08-29-2011 08:35 AM

Re: The Shed 'O Pain
 
Climbing Trip Report: New River Gorge, 8/27/2011-8/28/2011
The Green Peace 5.10 (warmup)
Low Voltage 5.10 (warmup)
Bicycle Club 5.11d (Red Point)
Sancho Belige 5.11c (Hang Dog)
Kinesthetica 5.10c (On Sight)
G-String 5.11a (On Sight)
Hep-C 5.10d (On Sight)
Barb Wire 5.11c (Red Point)
Bad*ss Tattoo 5.10b (Red Point)

Tim Babcock 08-29-2011 05:01 PM

Re: The Shed 'O Pain
 
Warmed up with some kettlebell snatches with 35 and 45 pounds

WOD:
30 muscle ups for time
7:57
All muscle ups done with full lock out at the bottom.

Jeff-Looks like you had an awesome weekend. Lots of good sends. Keep up the good work!

Tim Babcock 08-30-2011 03:37 PM

Re: The Shed 'O Pain
 
Warm Up
5 Pull Ups
10 Push Ups
15 Air Squats
10 wrist pronators-each arm
5 Rounds

20 sets of campus board-Various rungs-on the 2 minutes
Worked in:
10X10 Push Ups
5 X 10 GHD Sit ups
5 X 10 Back Extensions

Stretched with Mary for about 15 minutes at the end.


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