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

JT Kalnay 07-20-2013 06:13 PM

Re: The Shed 'O Pain
 
Saturday July 20, 2013

A nice visit at USMC Camp Lejeune.

A good walk on a windy beach.
[url]http://www.mapmyrun.com/workout/332977145?fb_source=feed_opengraph[/url]

Beach burpees on deck for tomorrow. Time to get wet and sandy!


Nice job all four of you on Murph! Especially Mary and the murphette. Does that make her a Smurph-ette?

Tim Babcock 07-21-2013 08:28 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35#
5 pull-ups
5 Burpees
3 rounds

5 deadlifts @ 135, 155, 205

EMOM for 10 minutes
5 deadlifts @ 205#
I was thinking of doing 225, but 205 felt plenty heavy.

METCON
4 HSPU
8 KBS 72#
12 GHD Sit-ups
AMRAP 8 minutes
5 round + 7 reps PR

JT Kalnay 07-21-2013 09:12 AM

Re: The Shed 'O Pain
 
Sunday July 21, 2013

1.75 miles on the beach, much quicker than yesterday.
[url]http://www.mapmyrun.com/workout/333486827?fb_source=feed_opengraph[/url]

I started and stopped at the exact same spot as yesterday, and turned around at the exact same spot, but because the tide was going out there was firm sand on which I could do a much straighter line, so the distance was 1.75 instead of yesterday's 2.06. Crazy how much wandering around can add to the distance.

7 Minutes AMRAP burpees (60).
Burpees are so much easier on the beach b/c I can just flop down and my feet don't catch on the way back and then my feet can "skid" forward on the up swing. Plus, it's on the beach.

Jeffrey Fortuna 07-21-2013 02:09 PM

Re: The Shed 'O Pain
 
Saturday 7-20-2013
Took Rhonda to visit The Shed O' Pain

We all did Murph. Mary did half Murph.
1 mile run
100 pull-ups (jumping off a stack of bumpers. The shoulder/arm isn't ready for pull-ups)
200 push-ups
300 air squats
1 mile run
1:12:?? (seconds don't really mater over an hour)
That was my first Murph.

Sunday 7-21-2013
Ran 5k, no time

Went to the Beechwood pool with Lena and the kidlings.
Swam about 1/2 mile alternating between FC and BS resting at each lap.

Tim Babcock 07-22-2013 09:50 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35#
5 Pull Ups
5 Burpees
3 Rounds

Snatch
5 65#
3 95#
3 105#
2 115#
1 125#
Many misses at 135#. Probably close to 10. Just couldn't nail it today. I'm still hitting the bar too low on my thighs. I stripped the bar to 95# and did a few concentrating on having it hit higher up near the hip. On the last one I did 15 overhead squats after starting with a squat snatch.

JT Kalnay 07-22-2013 10:07 AM

Re: The Shed 'O Pain
 
Monday July 22, 2012
(My 52nd birthday)

Made it to the pier and back in 19:51.

Compare to:
2010 1st try: 26:17
2010 PR: 18:58
2011 1st try: 23:07
2011 PR: 17:46
2012 1st try: 20:55
2012 PR: 1615
2013 1st try: 30+

Then went surfing for an hour on a sublime incoming tide with an offshore breeze. It doesn't get much better.

Tim Babcock 07-23-2013 07:40 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
3 TGU's 35-45-53-61-72
2 Problems
5 Rounds
Still felt pretty strong on my problems. Only did 10 though. Need to slowly ramp the climbing up.
Afterwards I practiced one-arm handstands and butterfly pull-up progressions. Got a cool picture of a one-arm handstand on the parallettes.

JT Kalnay 07-23-2013 09:11 AM

Re: The Shed 'O Pain
 
Tuesday July 23, 2013

Pier and back in 18:59.
Made it to the pier unbroken, then alternated coming back.
Might be able to go a little faster by the end of the week.

AWESOME pic of the one arm handstand on the parallette.
That is serious Bad*ss!!

Now to catch Kim on the live feed from the Games.

Tim Babcock 07-24-2013 08:18 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53
5 pull ups
5 burpees

Several snatches at 45, 65, & 95#
Several ring muscle ups and bar muscle ups.

"Amanda"
Ring muscle ups
Squat snatches w/95#
9-7-5
9:06
I would have got under 9, but I missed the last snatch and had to do it again. The snatches really gassed me. Fun wod.

JT Kalnay 07-24-2013 03:39 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Wednesday July 24, 2013

Rest Day

Had a nice slow walk looking for shells with Sue.

Then, was doing group handstands with all the kids. It was fun, right until I fell awkwardly on my prosthetic hip... Ouch. Will give an update tomorrow.

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

Tim Babcock 07-30-2013 07:46 AM

Re: The Shed 'O Pain
 
3 TGU's each arm 35, 45, 53, 53, 61, 72
3 Problems
6 Rounds

Worked in 5 sets of 10 pronators and reverse wrist curls.

Bouldered surprisingly well. I was able to do all my established problems first go (except orange).

Jeffrey Fortuna 07-30-2013 04:45 PM

Re: The Shed 'O Pain
 
7-30-2013
Run 5k in 27:46 (8:47 min/mi pace)

JT Kalnay 07-31-2013 06:46 AM

Re: The Shed 'O Pain
 
July 29/30/31

Swimming and holding poses in the pool.
The pool is an excellent location to work on hand stands, pistols, and any other movement that you can't do with full body weight. The water supports your weight, cushions your fall, and slows everything down so you can burn in some successful muscle memory.

Held some planks on the deck.
Is amputation a reasonable approach for this amount of foot pain.
Okay, I'll quit whining about my foot since it was my own d*mn fault...

Tim Babcock 07-31-2013 08:27 AM

Re: The Shed 'O Pain
 
Mobility Work
12 Wallballs
5 pull-ups
5 burpees
3 rounds

Snatch Balance
3-45
3-65
3-95
3-115
1-135
1-145
1-155
1-165 miss
1-165 miss
1-165 miss - Maybe next time.

Met Con
30 HSPU
40 Pull Ups
50 Kettlebell Swings 53#
60 Sit-ups
70 Burpees
16:10 PR
I did this wod in January in 16:35. I still want to break 15 minutes on this wod. I arrived at the burpees at 10 minutes. I thought I might be able to do 70 burpees in 5 minutes. Not close. Next time I will try to arrive at 9 minutes.

Tim Babcock 08-01-2013 03:34 PM

Re: The Shed 'O Pain
 
Mobility Work
15 Wallballs
5 pull-ups
5 burpees
3 rounds

HBBS
10-135
8-155
6-175
4-195
2-215

AirDyne
30 seconds work, 30 seconds rest
20 minutes
Kept the load indicator at 6 through 17 minutes. Did the last 3 minutes at 7.

Jeffrey Fortuna 08-01-2013 03:55 PM

Re: The Shed 'O Pain
 
7-31-2013
Bouldered at CRG for about 1.5 hrs. I wasn't as weak as I expected, but still took it really easy.

8-1-2013
Run 5k in 26:20 (8:19 min/mi pace)

Tim Babcock 08-03-2013 09:11 AM

Re: The Shed 'O Pain
 
Mobility Work
10 Good Mornings 45, 65, 65
5 pull ups
5 burpees
3 rounds

Pistol Progressions
4 sets of 5 on each leg. Used a 12", 15", 20", and 24" box.

Goblet bulgarian split squats
5 each leg 35, 45, 53, 61, on the last set I used 65# in the front rack position.

MET CON (Outlaw WOD, I love their workouts)
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute between rounds.
A real suckfest! I ended up doing 210 double unders, 30 muscle ups, and 92 burpees.
The doubleunders went really well. Only 2 broken rounds.
The minute rest between rounds was critical to maintain any sort of intensity.

JT Kalnay 08-03-2013 11:19 AM

Re: The Shed 'O Pain
 
Saturday August 3rd, 2013

Delighted to be back in Ohio (even if it required enduring a heinous red-eye flight from Seattle last night/this morning).

Going backstage with Daughtry this evening, then time to get to work!

Foot is feeling better.

@Jeff, glad to see you running.
@Tim, yes Outlaw has great WODs, the whole Outlaw Way is a good approach. I went to Rudy's box in D.C., and went to that Outlaw Way Camp, he knows how to program!

JT Kalnay 08-04-2013 05:38 AM

Re: The Shed 'O Pain
 
2012 Master’s Challenge Skills Ladder
Columbus Friendship CrossFit

Last year Hank was the only person to complete this, he was the overall winner…

Competition being held this year on October 12-13.
[url]http://www.friendshipcrossfit.com/FCF_Masters_2013.html[/url]

Every minute on the minute, moving immediately from station to station, can skip two stations but you have to announce your intention to skip the station before you try the skill:

1 minute goblet squat, 53#
30 second front plank
30 second left plank
30 second right plank
30 second bar hang
30 second handstand hold against wall
30 dubs
44# TGU
3 dead hang pullups
2 kipping ring dips
5 one arm kb-ohs, 44#
2 skin the cats
5 pistols
1 20’ rope climb
3 hspu
5 yard handstand walk
10 second l-sit
1 muscle up

Tim Babcock 08-04-2013 09:05 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
15 Push-ups
5 Rounds

5 additional problems

JT Kalnay 08-04-2013 09:42 AM

Re: The Shed 'O Pain
 
Sunday August 4, 2013

Mobility work

Bench press to 235#

T2B (6 in a row, PR) and pullup (11 in a row, not a PR).

Death by Kettlebell, 35#, made it all the way to the end. We plotted reps versus "suck" versus time and discovered that while reps increase linearly the suck increases exponentially. "The problem with death by KB is that when you're 1/2 done, you're not..."

Jeffrey Fortuna 08-04-2013 12:41 PM

Re: The Shed 'O Pain
 
Saturday 7-3-2013
Ran 3.17 in 20:09 (8:34 min/mi)

Sunday 7-4-2013
Bouldered at CRG. Did about 15 problems mostly easy and moderates. It felt really good to climb again.

Tim Babcock 08-05-2013 07:25 AM

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

3 reps Front Squat @ 45, 65, 95, 115, and 135#

EMOM 3 reps front squat @ 155# for 10 minutes.

METCON
Air-Dyne 1 mile
-then-
5 rounds of:
15 Pull-ups
7 Push Jerks 95#
For time.
14:32

Jeffrey Fortuna 08-05-2013 04:47 PM

Re: The Shed 'O Pain
 
Monday 8-5-2013
Ran 3.17 in 26:48 (8:27 min/mi)

JT Kalnay 08-06-2013 01:57 PM

Re: The Shed 'O Pain
 
Monday August 5, 2013

Rest Day

Tuesday August 6, 2013

Walked 4.5 miles. The first two went okay, then it went downhill in a hurry. I had to stop and sit and stretch a couple times. I think my back over-compensated for my foot...
[url]http://www.mapmyrun.com/workout/348320485?fb_source=feed_opengraph[/url]

Tim Babcock 08-06-2013 04:46 PM

Re: The Shed 'O Pain
 
1 Problem
10 Pronators each arm
5 rounds

Metolius Hangboard Workout

Jeffrey Fortuna 08-06-2013 05:20 PM

Re: The Shed 'O Pain
 
Tuesday 8-6-2013
Ran 3.17 in 26:10 (8:15 min/mi)

Lena is still doing her brutal hangboard workout and increasing weight on almost every hold by five or ten pounds/week. I am also happy to see that she is using my rower for a warmup (500m).

JT Kalnay 08-07-2013 10:38 AM

Re: The Shed 'O Pain
 
Wednesday August 7th, 2013

Back in the box at CTown CrossFit:

Warmup
3x 250m row, 5 bear complexes (35# bar)

Metcon1 (12 minute time cap)
600 m row
30 hang squat cleans, 50#
30 wall balls, 20# to 10' target
DNF (got to 21 wbs)

Metcon2 (10 minute time cap)
12 CTB pullups
12 KBS (35#)
12 CTB pullups
12 KBS (35#)
12 CTB pullups
12 KBS (35#)

6:02

Working out in the box is way harder than working out on my own in my own gym or on the beach or anyplace that isn't the Shed or a box. It's the presence of the other people who are going against the same running clock that you are....

Tim Babcock 08-07-2013 03:21 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35#
5 pull ups
5 burpees
3 rounds

Strength
Press
5 95
5 105
5 115
3 120
3 125
1 130
1 135 miss-I got the bar to the top of my head and then stalled.

METCON
30 pull ups
30 burpees
20 pull ups
20 burpees
10 pull ups
10 burpees
8:55

Jeffrey Fortuna 08-07-2013 05:01 PM

Re: The Shed 'O Pain
 
Wednesday 8-7-2013
Bouldered at CRG for 1-1.2 hours. I did almost everything on the red wall (up front) which is about 11 or 12 problems. I wanted to do more but conditions were pretty bad.

Tomorrow is the one hundred year relay at NASA Glenn. Teams of four people run a total of five miles. Every member has to run at least one mile. It's called the One Hundred Year relay because the start times are staggered based on the age and gender of the runners. The ideal is four, 25 year old males (one hundred years) anything above or below that is given a handicap based on their age and gender. The older the collective age of the team, the sooner they start. I will be the third 1-1/4 mile leg for my team. I am hoping to run a 7:30 pace. I ran a mile in 6:30 last year, but I'm no where near that now. It's just for fun, but I can't help feeling competitive.


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