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

Tim Babcock 05-19-2014 04:19 PM

Re: The Shed 'O Pain
 
10 wall balls
pull ups 5, 8, 10
5 burpees
3 rounds

Front Squat
5 95#
5 115#
5 135#
3 145#
3 155#
3 165#
1 175#
1 185#
1 195# Ties a PR
[URL="https://www.youtube.com/watch?v=3KauK1DXTJo"]https://www.youtube.com/watch?v=3KauK1DXTJo[/URL]
wfs

Metcon
10 deadlifts 95#
8 hang power cleans 95#
6 push presses 95#
10 rounds
18:45
Video of last round:
[URL="https://www.youtube.com/watch?v=8AWJQEBos0k"]https://www.youtube.com/watch?v=8AWJQEBos0k[/URL]
wfs

JT Kalnay 05-20-2014 06:53 AM

Re: The Shed 'O Pain
 
@Tim, nice job on the FS PR!

Sunday p.m.
walked two miles, ring work, hand stand work.

JT Kalnay 05-20-2014 06:57 AM

Re: The Shed 'O Pain
 
Monday May 20, 2014

Adventures in the Hotel Globo
5:20am in Bellevue Washington
The hotel has a beautiful gym, 10 treadmills, 10 exercise bikes, a rowing machine, an AED, a pool, lots of mirrors, lots of television, a dozen cybex machines, and a full rack of dumbells and even barbells with plates welded on in increments of 10# up to 120#.

At 5:20 am at least 30 people are already in the gym, walking, doing curls, doing tricep extensions, doing 3" crunches, everything you're used to seeing at the hotel globo. But over in the corner, away from the mirrors, there's a woman who obviously knows her way around a WOD, doing rounds of burpees, kb swings with a dumbbell, pistols, and walking lunges. The walkers and lifters have gravitated to the machines and equipment as far from the crazy lady as possible. I step on one of the last open treadmills and do a half mile at a steep angle to get warmed up. Then I grab a dumbbell and get into a goblet squat and hold it. The women doing the WOD catches my eye and nods her understanding. The walkers and lifters squint their eyes, not understanding what is happening. I get into and hold an OHS. More unknowing glances from the walkers etc. God bless them, they are down here exercising, but they just don't understand what that woman in the corner is doing, and they don't understand what I'm doing. I grab one of the welded barbells and do some squat clean thrusters to get al the way warmed up for the morning WOD I've devised.

One of the guys doing curls gets annoyed. I don't know why. I didn't drop the weights, I didn't grunt, I didn't stare at him, I was just doing a movement he hadn't seen before. "You'll hurt your knees and back doing that," the skinny/fat curl-machine with well defined biceps says. We've been down this road before. I get the 100# welded barbell and schlep it over to the dark corner where the woman is still grinding away on her burpees/swings/pistols/lunges. She's been at it for at least 20 minutes. I get a good look at her and think that I recognize her from last year's Masters at the Games. She nods again.

I start in on my WOD. 5 burpees, 5 squat clean thrusters, 20 second front plank, 10 second right side plank, 10 second left side plank, repeat, for 10 rounds. I am trying to move as perfectly as possible, channelling my inner Rich and my inner Julie. At about round 3 the woman finishes her WOD, I think she did a half hour. There's a modern art mosaic of sweat in her area. She goes and gets a towel and some gym wipes and starts cleaning it up. On round 4 she positions herself squarely in my line of sight and asks "can I say something about your squat clean?" I nod yes. While I'm doing my planks she squat cleans 100# welded barbell and gets into the bottom and stays there. "If you try to get your toes here and your heels here, and then try to screw your feet into the ground like this, you'll get more power and it'll be easier on your balance." Yes, she's been to a box before, and it sounds like she's read Supple Leopard. I nod. I get back to the squat clean thrusters. She positions herself at the right spot for coaching a CrossFitter. She cues me on the toes and heels. She cues me on rotating my feet into the ground. This is good. This is very good.

The walkers and lifters are paying a little too much attention.

"Okay, on the next two rounds go as hard as you can and then wrap this up," she says. I recognize her fully now. Once again the coincidence magnet has struck gold. Who could say 'no?' I pick up the pace. Sweat flies from my face, grunts erupt from my mouth. At the edge of my consciousness I perceive the walkers and lifters paying too much attention. I finish the last round and collapse to the floor, as post-WOD as I've been in a long time (Oly lifting doesn't generate this metcon response). I am sprawled out panting. The master's athlete is in a full squat near my shoulder, talking technique. Someone misunderstands. They pull the AED from the wall and rush to my side. Before I know it they have opened the pack and are trying to figure out how to apply the leads. The master's athlete stops them. "He'll be okay in about five minutes, and he'll likely do it again tomorrow," she says. I nod my head. The walker returns the AED to the wall.

"Thanks," I manage.
"Anytime, I loved the Flats," she says. "Can I get a picture with you?"
"I was just going to ask you if I could get a picture with you!" I say.
We share a good laugh, and realize neither of us has a camera.
Sometimes things work out okay in the hotel globo.

Tim Babcock 05-20-2014 03:21 PM

Re: The Shed 'O Pain
 
Shoulder mobility

5 burpees
5 pull ups
2 rounds
A few HSPUs and Ring dips.

"JT"
21-15-9
HSPUs
Ring dips
push-ups
13:44

What? No picture? Another good globo-gym story. This one seems much more positive. Keep them coming.

JT Kalnay 05-21-2014 06:42 AM

Re: The Shed 'O Pain
 
Wednesday May 21, 2014


Another 5:30 in another hotel in another town on the left coast in this tour that is nearly over. Yesterday's Seattle sunrise is replaced by this morning's low hanging peninsula clouds and mist. The small but clean gym is empty except for a man reading the New York Times while walking slowly on the lone treadmill. He might be 60 or might be 85. He takes no notice of my entry.

A boxer must run this small hotel. There's a heavy bag in the corner, a speed bag nearby, and a crinkled leather jump rope hanging from a peg. I do a couple hundred singles and eek out a dozen double unders. There's an old-fashioned leather medicine ball against the wall. I heft it, and take in its polished surface, its irregular shape, its uneven surface. An untold number of old-school movements must have been done with this implement.


I hold my goblet squat then launch into Karen. The old man never looks up from the paper. I don't know how much the ball weighs, I don't know the height of the smudge on the wall I'm aiming at. I don't care. I am alone and working hard in the lonely morning. My mind flits to a soldier on a patrol in some far away place, working much harder, much more alone. I table my growing self-pity.

There's no TVs, no beautiful people doing beautiful things, no odd looks, and thus no incident. There's just some time to think, about what a long strange trip and tour it's been. Mercifully it's over tomorrow. I finally get to go home and stay home. Home, where my eight reasons to CrossFit live.

I can't describe how happy I'll be to see my Oly friends at 4:30 in Grafton on Friday, and to sweat in the Shed 'o Pain on Saturday, to climb at Kendall Cliffs on a Sunday, and to see my old friends and coaches at CTown CrossFit on Tuesday and Thursday at 3:30, and to see my coach at noon:thirty at Rubber City Weightlifting. Because you see, in this gym, and all the other hotel gyms and globos in all the cities and towns and countries and places I've been on this interminable tour there's been no community. There's been people exercising, in their bubbles or cocoons, but inevitably alone. There's no expert CrossFitter motivating me by moving effortlessly and efficiently while doing impossible things. There's no newbie CrossFitters figuring out the most basic movements but hungry for more. There's no cadre of Wod-hardened friends struggling together, through constantly varied movements in a constantly accepting community of friends, and like minded people, who get what we're doing in this thing we call CrossFit.

It'll be good to be home, all my homes, in every way imaginable.

Tim Babcock 05-21-2014 03:41 PM

Re: The Shed 'O Pain
 
1 problem
10 burpees
10 pronators each arm
5 rounds

1 problem
5 Glute Ham Raises
10 reverse wrist curls
5 rounds

1 problem
2 GHD sit-ups (these have been bothering my hip, trying to slowly build up a tolerance)
5 rounds

1 bar muscle up every 30 seconds for 5 minutes. 10 total.

Tim Babcock 05-22-2014 03:15 PM

Re: The Shed 'O Pain
 
A few reps of all the "Filthy Fifty" exercises.

"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
31:45
Pretty slow, my PR is 26:23.

JT Kalnay 05-23-2014 04:37 PM

Re: The Shed 'O Pain
 
Thursday May 22, 2014

"Rest" Day (two flights, 3,500 miles, two appearances)


Friday May 23, 2014

Oly Practice (I stank..., see Thursday)
50kg (easy) [url]http://www.coachseye.com/v/r07w[/url]
70kg (hard) [url]http://www.coachseye.com/v/40IA[/url]

JT Kalnay 05-24-2014 09:01 AM

Re: The Shed 'O Pain
 
Saturday May 24, 2014
Four weeks to Pan Am Games. For the first time in a month I have my head right about the Games. Am going to announce 65, 102 and have fun and do my best and not worry about the numbers.

goblet squat, OHS, pass throughs, foam rolling back, foam rolling quads, hip flexors stretch

Deadlifts to 465
10x275 deadlift

Five rounds of:
10 wbs, 20#, 10'
5 C2B pullups
15 second L-sit (was supposed to be shoot throughs, couldn't do shoot throughs)
(I had to sit down in between each round...)

Buy Out
100 single unders, 25 double unders

Tim Babcock 05-24-2014 09:12 AM

Re: The Shed 'O Pain
 
Kent and JT visited the Shed.

1 problem
5 pull ups
10 push ups
15 air squats
5 rounds

1 problem
1 HSPU on parallettes increasing depth each round.
5 rounds

1 problem
1 muscle up 0, 5, 10, 15, 20# (several attempts on 20# with the last one being successful)
5 rounds


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