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

Jeffrey Fortuna 05-05-2012 08:45 AM

Re: The Shed 'O Pain
 
Tuesday 5-1-2012
Run:
0.5mi @4.0mph, 1% incline (warmup),
1.0mi @8.2mph, 1% incline

Climb:
Bouldered at CRG. Did add-on with Lena.

Wednesday 5-2-2012
Run:
3.66mi in 34:36

Thursday 5-3-2012
Run:
0.5mi @4.0mph, 1% incline (warmup),
1.0mi @8.3mph, 1% incline

Climb:
Bouldered at CRG. Didn't do very much. :(

Friday 5-4-2012
Swim:
36laps (about 1 mile) in 46:57.
Pretty slow even for me.

JT Kalnay 05-05-2012 09:51 AM

Re: The Shed 'O Pain
 
Saturday May 5, 2012

5/5 5k in 36:40, 70% shuffling/jogging, 30% walking (76F, warmest temp for jogging this year, and I have always suffered in the heat) Had Emma (7) with me for the first mile (13:01), then Emma (7), Elli (9), and Eve(6) for various parts of the second mile, (13:01), then they rode the golf cart for the third mile (10:39) and crewed my water bottle. On the last mile, for the first time in five years, I felt like I was "running". Objectively I wasn't, but subjectively it sure felt like it. It was a nice feeling, and one that I've dearly missed. Thank you Drs. Brooks, Joy, and Feinstein, thank you therapists Edelstein, Markowitz, and Johanssen, and thank you coaches Carl, Larry, RE, and Mike.

4/28 5k in 36:59, 60% shuffling/jogging, 40% walking
4/21 5k in 38:07, 60% shuffling/jogging, 40% walking
4/14 5k in 39:38, 50% shuffling, 50% walking
4/7 5k in 41:05, 60% walking, 40% shuffling
3/31 5k in 43:53, 70% walking, 30% shuffling
3/24 5k in 47:57, 75% walking, 20% shuffling
3/17 5k in 50:00, 90% walking, 10% shuffling

Tim Babcock 05-06-2012 01:53 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Rick. Lots of top ropes up. Fun.

JT Kalnay 05-07-2012 05:48 AM

Re: The Shed 'O Pain
 
Sunday May 6, 2012

Walked 1 mile at farm.

Played with the girls (yes this counts as exercise...)

Worked on slabs at Hinckley.

Jeffrey Fortuna 05-07-2012 05:50 AM

Re: The Shed 'O Pain
 
Saturday 5-5-2012
Bike:
10mi to CRG

Climb:
Bouldered at CRG for 2 hours

Bike:
10mi to home

Sunday 5-6-2012
Rest day

JT Kalnay 05-07-2012 03:44 PM

Re: The Shed 'O Pain
 
Monday May 7, 2012

Heavy Practice
Snatch Practice, really focussing on getting under the bar.
Only went up to 135#, did most of the practice at 95#

Heavy snatch pulls, focussing on getting stronger
155#

Tempo back squats, focus on getting deep and staying deep
155#, 225#, 255#

Warmup
7 rounds of:
3 strict pullups
3 strict presses (65#, 85#, 95#, 115#, 125#, 115#, 115#)
rest 1 minute

Metcon:
15-10-10 of:
squat clean to thruster, 95#
burpees (these are still scaled for me, but the scaling gets less and less, and now down to a 12" box for my hands, started at a 36" box...)

11:50

Jeffrey Fortuna 05-07-2012 04:10 PM

Re: The Shed 'O Pain
 
Monday 5-7-2012
Run:
3.66 mi in 32:51 379 kCal 8:58 min/mi

Didn't get to bed until really late last night, so I cut today's workout short to catch up on my rest.

Tim Babcock 05-07-2012 04:50 PM

Re: The Shed 'O Pain
 
Mobility work

5 Strict pull ups 5-10-15-20-25
5 Dips 5-10-15-20-25
10 Lunges (5 each leg) 20-30-40-40-60
5 sets for each

I did some planks with Mary afterwards.

JT Kalnay 05-08-2012 04:03 PM

Re: The Shed 'O Pain
 
Tuesday May 8, 2012

Clean and Jerk practice
Got 225, epic fail cleaning 235.
It's annoying to be able to jerk more than you can clean...

METCON:
30 12" box jumps
20 deadlifts, 315#
60 single unders
30 toes to bar
30 dumbell push presses (I used 35# KBs in each hand)
30 pistols (I held onto rings, lowered down slowly, and pulled up slowly, but did do one leg at a time)
30 situps
20 burpee box jumps
17:40

Am headed "out west" tomorrow to hold the rope for a couple of my friends who are working projects. Will get lots of exercise hiking to the base of climbs and then hiking back from the base of climbs.
Climber Friend: "Jt, don't you want to climb?"
JT: "No thanks, I'm worked from hiking to the climb."
Climber Friend: "Ok."
JT: "I find the approach to the 5.9s in the gym to be more suitable."
Climber Friend: "You are funny."
JT: "I am serious."

Tim Babcock 05-08-2012 05:16 PM

Re: The Shed 'O Pain
 
1 Problem
10 back extensions 0-10-15-20-35
10 pronators each arm
5 rounds

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

1 problem
10 push ups
5 rounds

1 additional problem

Headed to sixth grade camp for the rest of the week. I don't know whether to be excited or scared.


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