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

Tim Babcock 04-22-2012 09:07 AM

Re: The Shed 'O Pain
 
1. Mobility work 15 minutes

2. TGU's 6-20#, 5-35#, 4-45#, 3-53#, 2-72#, 1-72#
Pronators 21-15-9 & Reverse Wrist Curls 21-15-9

3. Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups
9 rounds + rope climb + 4 push ups
The push ups were the hard part.

JT Kalnay 04-22-2012 10:54 AM

Re: The Shed 'O Pain
 
Sunday April 22, 2012

Rest Day (to the extent that watching 7 kids counts as "rest")

JT Kalnay 04-23-2012 03:40 PM

Re: The Shed 'O Pain
 
Monday April 23, 2012

Supervised Warmup

12 minutes to work up to 3rm back squat
got up to 235#, then ran out of time, could have gone heavier

WOD
4 rounds of:
"run" 200m (drills are helping, actually felt a higher turnover rate today)
12x115# push press
15x18# box jump
rest 90 seconds

16:47

Check out the windstorm at the lighthouse outside my balcony...
[url]http://www.youtube.com/watch?v=bNGgpzjAaSY[/url]

Tim Babcock 04-23-2012 03:44 PM

Re: The Shed 'O Pain
 
2 boulder problems
10 Burpees
10 Pronators
5 rounds

Hangboard Workout

Tim Babcock 04-24-2012 03:11 PM

Re: The Shed 'O Pain
 
Warm Up
40 35# Kettlebell Swings
10 Box Jumps 20"
30 45# Kettlebell Swings
10 Box Jumps 20"
20 53# Kettlebell Swings
10 Box Jumps 20"
10 72# Kettlebell Swings
10 Box Jumps

WOD
"Annie"
Double Unders
Sit Ups
50-40-30-20-10
8:08

Jeffrey Fortuna 04-24-2012 03:58 PM

Re: The Shed 'O Pain
 
Monday 4-23-2012
Run:
0.5mi @4.0mph, 1% incline,
3.0mi @7.0mph, 1% incline (rest between miles)
Fist day running in Merrell minimalist shoes.

Climb:
Bouldered at CRG. Sent the 12.5 800 point problem easily.
Campus board workout
10 sets of 10 push-ups

Tuesday 4-24-2012
Rest day.

Spent the day at the hospital with Lena. The surgery went well and she is doing well. :)

JT Kalnay 04-24-2012 04:05 PM

Re: The Shed 'O Pain
 
Tuesday April 24, 2012

Footwork, finger work, and roof work at CRG.

Week 5 problems 100-500. (flash 1-4, three tries to send 500)
No chance whatsoever on 600 and above...

Jeffrey Fortuna 04-24-2012 04:25 PM

Re: The Shed 'O Pain
 
JT, nice job on the 12.5 problems. Sorry I missed you. I'm usually there on Tuesdays, but had more important things to do tonight.

JT Kalnay 04-25-2012 04:52 PM

Re: The Shed 'O Pain
 
Wednesday April 25, 2012

"Jim Brown"

3 rounds, for time:

400m
10 thrusters, 95#
15 jumping pullups
20 box burpees
400m
20 KBS, 55#
15 step ups onto 18" box
10 deadlifts, 95#

38:21

Rx was 135#, strict pullups, floor burpees, 24" box jumps

Tim Babcock 04-25-2012 05:01 PM

Re: The Shed 'O Pain
 
Bouldered for 1.5 hours
Worked in 5 X 10 pronators and reverse wrist curls.


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