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JT Kalnay 04-13-2011 02:55 PM

Re: The Shed 'O Pain
Wednesday April 13, 2011

11.4 workout

60 bar facing burpees in 6:01 (I tripped on the bar 5 or 6 times, calves were shot from monday's stair climbing)


1 spectacular combination dump the weights behind the head and puke:puke0000: (I wish it was on film b/c it was legendary).

2 more OHS (kinda slipped in the puke on the second one)

I got my first muscle up in the warm up for this.
It was a bar muscle up that consisted of a pullup, lock off, kip kip kip like crazy to reorient the hands, lean all the forward over the bar, then do a dip. So it wasn't really a muscle up... but, I am getting closer to a real ring muscle up.

Jeffrey Fortuna 04-13-2011 03:56 PM

Re: The Shed 'O Pain
Wednesday 4-13-2011
CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

10 reps @ 110lbs.

Tim Babcock 04-13-2011 03:57 PM

Re: The Shed 'O Pain
3 TGU's each arm 15-20-35-45-53
5 Burpees
1 Problem
5 Rounds

5 Additional Boulder Problems

30 Minute Fingerboard Workout

Elbow RX

I worked some Overhead Squat Practice in. I worked up to 120#. It was hard, but doable. I'm not sure how many I could do after doing 60 Burpees. 10 minutes is not a lot of time for this week's game's workout. I am also worried about dumping the weight in my wooden floored building. I may try this workout tomorrow with 90# OHS and on Sunday try the 120# OHS.

Good work JT!

JT Kalnay 04-14-2011 12:38 PM

Re: The Shed 'O Pain
Thursday April 14th, 2011

Rest Day

Am completely wrecked from yesterday's burpees and OHS.

Worked on squats after the workout, and had warmed up with TGUs.

Actually fell asleep in my office this afternoon, woke up with a nice drool puddle.

Maybe there's something about taking it to the limit with these AMRAP heavy workouts....?

Tim Babcock 04-14-2011 04:29 PM

Re: The Shed 'O Pain
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
90 pound Overhead squat, 30 reps
10 Muscle-ups

0 complete rounds.
60 burpees, 30 overhead squats, and 4 Muscle ups completed.

The overhead squats were killer after doing 60 burpees. Had to do 3 sets of 10. 120# would have crushed me. I would have never made it to the muscle ups.

JT Kalnay 04-15-2011 09:11 AM

Re: The Shed 'O Pain
Friday, April 15, 2011

Haven't figured out today's WOD yet.

For those of you who are following Norm's progress...

There are only 28 people left in the 50-54 age group, the squat/jerk eliminated many competitors. So, if Norm can get one burpee and post the score, he will be, at worst, #29, and if I recall correctly, the top 20 from each master's group make it to the next round!

So, go NORM!!!!!

JT Kalnay 04-16-2011 06:06 AM

Re: The Shed 'O Pain
Friday April 15, 2011

Walked 2 miles carrying a bag of metal sticks, stopped 37 times to swing a selected metal stick. 1 over par...

Am going to try to swim the IM distance on Saturday. Ouch!

JT Kalnay 04-16-2011 11:44 AM

Re: The Shed 'O Pain
Saturday April 16, 2011

Planned on swimming the IM distance.
Made 52 out of 84 laps in 63 minutes, and was moving really well, headed for 15 or 20 minutes under the 2 hour cutoff. But then it started to thunder and lightning and HAIL. So I had to get out of the water. Bummer.

This was going to be one of the "benchmark" workouts, whose completion signalled readiness to begin trying to make the IM distance bike, in anticipation of an early september Iron distance aquabike (swim, bike, no run).

Guess I'll have to give it another crack next friday or saturday...

Had lots of little aches and pains during the whole swim from the past two weeks of Xfit centric AMRAPs.

My shoulder has been performing really well lately. I am attributing it to TGUs!

Jeffrey Fortuna 04-16-2011 04:22 PM

Re: The Shed 'O Pain
Saturday 4-16-2011
Bouldered with Tim at CRG. Did eight of the nine week four comp problems, plus the fifty point challenge. Did seven laps on the 600 and worked some of the moves on the 900. Good day!

Tim, how did the box turn out?

JT, nice job on the swim!

Go Norm, you beast!

Tim Babcock 04-17-2011 08:20 AM

Re: The Shed 'O Pain
1 Attachment(s)
Bouldered at CRG with Jeff. Complete 1-8 week 4 comp problems. Fun.
On the way to CRG I stopped at Lowes and had them cut a sheet of plywood to make a plyobox. They cut the dimensions perfectly. When I got home I put the pieces together to make sweet 20" or 24" Plyobox.

"Filthy Fifty"
For time:
50 Box jump, 20 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
27:54 PR
Thanks for the encouragement, JT.

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