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

Tim Babcock 11-03-2013 09:35 AM

Re: The Shed 'O Pain
 
Mobility Work
5 Wall-balls
5 Pull-Ups
5 Burpees
3 rounds

5 40# Dumbbell Thrusters
EMOM for 10 minutes

Metcon

3 Deadlifts @ 205#
3 Muscle Ups
3 Clean & Jerks @ 115#
2 Rope Ascents 15'
1 34# Box Jump
5 rounds
14:25

"Exit Ticket"
5 sets of 5 ab roller roll outs.

JT Kalnay 11-03-2013 09:44 AM

Re: The Shed 'O Pain
 
Sunday November 3rd, 2013

Some mobility work.

Some light TGUs.

Some easy GHDs.

100 straight arm head back pop the hip KB movements (some ended up as snatches, some as cleans, some as swinging no-name experiments). Trying to figure out how to do the snatch without bending my arms.

Some 45# and 65# snatches where I kept my arms as straight as possible.

Got a GREAT cue from my SoP training partner.

JT Kalnay 11-04-2013 01:22 PM

Re: The Shed 'O Pain
 
Monday November 4, 2013

Group warmup

2me strict pullups followed immediately by 1 minute me dubs
(4,23) (5, 44 in a row, then I puked)

6 minutes, EMOM
2 hang squat cleans (75# really focussed on hurling it up with my whole body, not with my arms), 4 pushups on the bar

21-15-9
back squats to an 18" box, 75#
kbs, 30#
8:15

This was well below RX, but all I had in the tank today....

Tim Babcock 11-04-2013 04:30 PM

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

45 minute hangboard workout

Worked in 5 sets of roll ups and two 1 minute handstand holds.

JT Kalnay 11-05-2013 04:52 PM

Re: The Shed 'O Pain
 
Tuesday November 5, 2013

Long travel day to the west coast.

Tim Babcock 11-05-2013 05:09 PM

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

3 front squats
45, 65, 95, 115, 135

3 Front squats @ 155#
EMOM for 10 minutes. Tough!

Outlaw Metcon

5 rounds for reps of:
30 sec. ME Burpees 10, 9, 9, 9, 10
30 sec. Rest
30 sec. ME KBS 24kg 15, 15, 15, 15, 15
30 sec. Rest
30 sec. ME Ab-Mat Situps 16, 16, 16, 17, 18
30 sec. Rest
A fun wod!

"Exit Ticket"
1 bar muscle up every 30 seconds for 5 minutes.

Next workout will be Friday. Two days of conferences for me.

Jeffrey Fortuna 11-05-2013 06:47 PM

Re: The Shed 'O Pain
 
Tuesday 11-5-2013

It's been a long time since I've posted anything on the Shed O' Pain, so I thought I'd give you guys an update. I've been bouldering pretty regularly at CRG two or three times a week, usually Tuesday, Thursday and Saturday. They just finished the fall bouldering series which I did not compete in but contributed by setting problems. I set the week 1 700, the week 2 500 and the week 3 700. I've sent all of the comp problems except for the week 1 900, that Lena set. It's really scrunchy and awkward and I really haven't worked it. Chris Allen the owner of CRG asked me to start setting regularly in exchange for free climbing. I need to set three top ropes or six boulder problems per month.

I haven't been doing anything for strength training. I'll do push-ups and hand-stand push-ups while I'm climbing (usually doing 5 problems, 10 push-ups, 5 HSPU). I have been working on transitioning from crow pose (Bakasana) to a handstand and can now do it pretty consistently and I've also been working on a split leg press to handstand which I can do but not consistently.

The shoulder is still in pretty bad shape. By the end of the day I get shooting pains up into my neck and a throbbing head ache. I really need to go to a physical therapist for a check-up. In addition to that, my left elbow is feeling the affects of over use. I've started doing my therapy (power ball, reverse wrist curls and pronators) and in hopes of getting some relief. I'm still climbing pretty well, but I have to warm up very slowly.

JT Kalnay 11-06-2013 09:20 AM

Re: The Shed 'O Pain
 
@Jeff, thanks for the update, yes, please go see someone for that shoulder, there may be a simple fix, or there may be something serious going on...

Wednesday November 6, 2013

52 hotel burpees in 7:00
50 "KB" swings (with a dumbbell)
front, side, side plank.
No Hagen Daz.

So, this road trip is off to a good start, no globo incidents and no Hagen Daz!

JT Kalnay 11-07-2013 08:37 AM

Re: The Shed 'O Pain
 
Thursday November 7, 2013

Hotel dumb bell swings
Hotel dumb bell cleans (straight arm until triple extension achieved)
Hotel dumb bell swings
Hotel dumb bell snatches (straight arm until triple extension achieved)

No globo experience.
No Hagen Daz.
Road trip still on track!

JT Kalnay 11-08-2013 07:31 AM

Re: The Shed 'O Pain
 
Friday November 8, 2013

Held a goblet squat for two minutes. Caught a few "what is he doing" looks from the chatty forty somethings "strolling" on the hotel treadmill.

21-15-9
Dumbell thrusters, 20# in each hand
Holding front, side, side, plank for that number of seconds.

Chatty-stroller1: "doesn't that hurt your knees?"
Chatty-stroller2: "you're really breathing hard."
JT: (who can't speak b/c he can't breath) shakes head "no" to CS1, nods head "yes" to CS2, exits to shower.

No Hagen Daz
No globo experience (just some looks and comments from strollers)
Road trip still on track.

Tim Babcock 11-08-2013 11:48 AM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 35, 45, 53, 61, 72#
10 Pronators
5 rounds

2 Problems
10 ab roll outs
10 roll ups
5 rounds

It was good to see you post on the log, Jeff. I hope your shoulder starts feeling better.
I'm heading to Crossfit Tiffin tomorrow. We are going to do "Murph." I am hoping to get under 40 minutes.

JT Kalnay 11-09-2013 02:13 PM

Re: The Shed 'O Pain
 
Saturday November 9, 2013

Walked a couple of miles, sprinted about 800 yards dragging 50 pounds of luggage...

My note to United Airlines:

Dear United Airlines,
Six out of seven of your employees did the best they could today, one had an epic fail. The mechanic in Seattle fixed the plane so it flew just fine to Denver. Yes it took three hours, but he fixed it right. The pilot kept us informed of what was happening and why, which didn't make the delay any shorter, but at least kept me in the loop. Beatrice the stewardess smiled and offered condolences and fed and watered us the best she could, she didn't break the plane and most of us knew that. The steward and the man I assumed was a sky Marshall were paragons of polite but certain advice to the woman who didn't realize the stewardess didn't break the plane. The customer service rep at the united club did her best to find a seat on a much later flight, but still a flight home. So good job to those five. However, to the man at the gate who "released" my seat on the earlier flight, the one that I RAN through Denver airport to get after united made me late, the man who first pretended I was invisible (which was difficult b/c I was dripping sweat on his shoes) while he continued to board the connecting flight for which I had a boarding pass, and who then sought to embarrass me by talking down to me about the rules and procedures and how "old guys like you who are flying for the first time should get to the airport earlier b/c it can be confusing". See that word that says "platinum" on the boarding pass? That means I fly on your airline, a lot. See that connecting flight info on the boarding pass? That means its united's fault, not mine, which everyone but you seems to understand. Please consider another line of work, this one does not suit you.

Tim Babcock 11-09-2013 02:17 PM

Re: The Shed 'O Pain
 
What a great day!
Worked out at Crossfit Tiffin.
Mobility Work
A few muscle ups, pull-ups, and air squats.

"Murph"
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
39:37
I partitioned the pull ups, push ups, and air squats into 25 sets of 4-8-12. I was able to keep a pretty good pace. I ran the first mile in 7:30 and the second mile in 8:00.

Stood around and talked for about 30 minutes afterwards. Worked in about 20 bar muscle ups. The Speal bar is perfect for these.

It was good to throw down with Eric and about 10 others. Their box is really taking off. They have a nice facility with good people.

Tim Babcock 11-10-2013 10:47 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Mobility Work
10 KBS 35#
5 pull ups
5 burpees
3 rounds

Overhead Squat
45# 3
65# 3
95# 3
115# 3
135# 3
155# 1
165# 1
175# miss
175# 1
185# 1

100 burpees for time
9:25 Felt hard. Slow.

JT Kalnay 11-10-2013 03:00 PM

Re: The Shed 'O Pain
 
@Tim, that's a HUGE OHS!!!! Rock on brother!!!

Sunday November 10, 2013

after a week on the road, and 8 days after the USAW comp, it was time to touch a bar again

warmup
jumped rope, agility work, goblet squats, ...

snatch practice
felt like i'd never snatched before (was trying not to bend arms on 1st or 2nd pull)

clean practice
felt like i'd never cleaned before (was trying to get triple extension)

jerk practice
well, I'm a jerk most of the time, so this comes naturally....

Jeffrey Fortuna 11-10-2013 04:20 PM

Re: The Shed 'O Pain
 
Sunday 11-10-2013

Spent 4-1/2 hours at CRG to set three problems. Two hard and one moderate. Nothing I particularly cared for. Still, I only need to set two more problems for November.

Tim Babcock 11-11-2013 04:23 PM

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

1 problem
10 hip extensions
roll ups
5 rounds

1 problem
20 ab mat sit ups
5 rounds

1 problem
10 push ups
5 rounds

JT Kalnay 11-11-2013 04:26 PM

Re: The Shed 'O Pain
 
@Jeff, you'll get much faster in a hurry. The first dozen are tough, then you get a feel for your style and they just go up!

Monday November 11, 2013, Remembrance Day (Veteran's Day)

5 rounds, not for time, increasing weight each time

5 KB snatches each side (20, 30, 40, 45, 50)
5 OHS (45, 55, 65, 75, 95) (dropped 1x@65 and 2x@95) (@ Tim, that 185# OHS is FREAKING AMAZING!!! :super:)
5 walking lunges (empty, 5, 10, 15, 20)
5 bench presses (45, 95, 115, 165, 205)
5 T2B (did 10 unbroken on lest set)


AMTAYW: 1RM Bench Press
225, 245, 255, 265, 275 (was near the 1RM and the stick figure models in the room didn't look like they'd be any help if I got stuck under the bar so I stopped at 275).

Speaking of the stick figure models.
(1) they were extremely attractive
(2) they were working their non-existant butts off
(3) they were concentrating on perfect form on all movements with a very skilled (and lucky?) stick figure trainer
(4) they were a little put off by my bulk, grunting, and sweating...
(5) one pair of them asked the trainer to show them how to do overhead squats b/c "that looks harder than what we're doing". She didn't know how to teach the movement, and much to her credit she politely asked me if I would coach up her clients on the OHS. After a millisecond of consideraing the pros and cons, I agreed to help her, b/c she asked so politely and seemed genuinely interested. :evilsmile

Tim Babcock 11-12-2013 04:09 PM

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

Deadlift
3 135#
3 155#
3 185#
3 205#
3 225#
1 245#
1 255#
1 265#
1 275#
1 285#

Outlaw Metcon:
9 Bar Muscle ups
50 Split Jumps
30 Wallballs
7 Bar Muscle ups
40 Split Jumps
20 Wallballs
5 Bar Muscle ups
30 Split Jumps
10 Wallballs
16:39

JT Kalnay 11-12-2013 04:21 PM

Re: The Shed 'O Pain
 
Tuesday November 12, 2013

5 rounds, increasing weight each time:

5x jumping deadlifts (deadlift to triple extension and airborne)
95, 135, 185, 205, 225

5x dumbell hang cleans (to speed up hands)
15, 20, 25, 30, 40

5x dumbell split jerks (to speed up hands and practice getting lower in split)
20, 30, 40, 45, 50

Finished with some heavier deadlifts.

Long day flying tomorrow...

Tim Babcock 11-13-2013 04:48 PM

Re: The Shed 'O Pain
 
2 Problems
3 TGU's each arm 35, 45, 53, 61, 72#
10 Pronators each arm
5 rounds

That's it for tonight. Not much time.

JT Kalnay 11-13-2013 06:29 PM

Re: The Shed 'O Pain
 
Wednesday November 13, 2013

Workout: Walk
Date: Nov 13, 2013
Distance: 1.68 mi
Duration: 35:03

To view 'Walked 1.68 mi on 11/13/13', follow the link below:
[url]http://www.mapmyrun.com/view_workout?w=429996623[/url]

And a little bouldering...

Tim Babcock 11-14-2013 04:39 PM

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

Back Squat
5 115#
5 135#
5 155#
3 185#
3 205#
1 215#
1 225# miss

"Death by Muscle Up"
6 minutes + 4
25 total muscle ups

5 minute break...

"Death by HSPU"
11 minutes +6
72 total HSPU's

JT Kalnay 11-15-2013 06:10 PM

Re: The Shed 'O Pain
 
Death by muscle up and death by HSPU? Dude...

Thursday/Friday

Lots of walking, some sublime climbing, some scrambling, lots of fresh air and sunshine. I love the Mojave.

@Jeff, check out The Roof Romp Boulder, and the Iron Door Boulder area. Both very accessible, nice landings, lots of problems, a couple steep crimp fests that you might really enjoy.

@Tim, saw your line on the John Bachar Toprope Wall. Overhanging 12a technical nightmare.

Tim Babcock 11-16-2013 09:16 AM

Re: The Shed 'O Pain
 
Mobility Work
5 wall balls
5 pull ups
5 burpees
3 rounds

3 Front squats @ 45, 65, 95, 115, & 135#

3 Front Squats EMOM for 10 minutes @ 155#. Always tough.

Metcon
5 glute-ham raises
Farmer's walk with 61# and 72# kettlebell. I alternated hands and directions. (around the building and fire ring)
15 push ups
10 rounds
19:45

Right shoulder is a little sore. Probably due to Thursday's workout.

JT Kalnay 11-16-2013 05:37 PM

Re: The Shed 'O Pain
 
Saturday November 16, 2013

A career climbing day!

To understand today's WOD, you need to understand the contour lines on the topo map. Where they are closely packed together is a cliff...

Workout: Grade III climb
Date: Nov 16, 2013
Distance: 4.75 mi
Duration: 4:38:18
[url]http://www.mapmyrun.com/view_workout?w=431840659[/url]

The formation is described here:
[url]http://www.mountainproject.com/v/south-astro-dome-/105720741[/url]
We did not approach up the Uncle Willie's Wonderland Trail, but instead approached through the Barker Dam area to access the West Faces.

Tim Babcock 11-17-2013 10:22 AM

Re: The Shed 'O Pain
 
2 Problems
20 band pull-aparts
10 Pronators
5 rounds

45 minutes Hangboard workout
Worked in 5 sets of roll ups.

JT is livin the life. I'm glad you are using your hard fought fitness to enjoy life.

JT Kalnay 11-17-2013 06:42 PM

Re: The Shed 'O Pain
 
Sunday November 17, 2913

A nice hike up a moderate trail. No bushwhacking, scrambling, or climbing today, just hiking UPHILL in the lovely lovely sun. For those of you who've been to Seneca, imagine if the Stairmaster went up 1,500 feet in 1.5 miles instead of 300 feet in six hundred yards. For CrossFitters, imagine 2,000 box ups on constantly varied boxes ranging from 3 inches to 18 inches, with many of them not horizontal. Going up was hard on the heart and lungs and hip flexors, coming down was brutal on the quads...

Workout: Mountain Walk
Date: Nov 17, 2013
Distance: 3.32 mi
Duration: 1:51:57

[url]http://www.mapmyrun.com/view_workout?w=432413501[/url]

Happy to be heading home tomorrow.

Tim Babcock 11-18-2013 04:52 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53#
10 Air Squats
5 Pull ups
5 Burpees
3 rounds

1 HBBS @ 45, 65, 95, 115, 135, 155, & 185#

1 HBBS EMOM for 10 minutes @ 205#
Last rep: [URL="https://www.youtube.com/watch?v=OXPBqt7jI5M"]https://www.youtube.com/watch?v=OXPBqt7jI5M[/URL]

Metcon

5 C2B pull ups
10 Wallballs
10 rounds
12:12

Worked in 100 reps of Band pull-aparts.

JT Kalnay 11-19-2013 11:54 AM

Re: The Shed 'O Pain
 
Tuesday November 19, 2013

Back in Ohio, and back in the box for the first time in a few weeks.
Suffered through some snatch work, box ups, pullups, and burpees.

Hope to see you guys this weekend!

JT Kalnay 11-20-2013 05:31 PM

Re: The Shed 'O Pain
 
Wednesday November 20, 2013

Another good/rough day in the box.

Warmup:
3 rounds of:
5 deadlifts (95, 145, 195)
5 kettlebell taters (a swing, flip the kb in your hands, do a squat) (35#)
instep stretch
hold plank for 30 seconds

Metcon1
8 minutes AMRAP
8 deadlifts, 255#
12 WBS, 10', 20#
(made three rounds)

Metcon2
12 minutes, AMRAP
10 TTB
10 dumbell clean and presses, 35#
25 dubs
(made 2 rounds plus 20 reps)

( I have less than zero high intensity metaboliconditioning, but am able to walk up hill for hours on end, just can't breath under heavy load).

Tim Babcock 11-20-2013 05:38 PM

Re: The Shed 'O Pain
 
2 Problems
10 Burpees
10 pronators each arm
5 rounds

Metolius Hangboard Workout

Finished up with 5 sets of roll ups and some foam rolling.

JT Kalnay 11-21-2013 11:43 AM

Re: The Shed 'O Pain
 
Thursday November 21, 2013

Rest (sick) day...

Tim Babcock 11-21-2013 04:48 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35#
10 Air Squats
5 Pull-ups
5 Burpees
20 Band Pull aparts
3 rounds

Overhead Squats
5 45#
5 65#
5 95#
5 115#
5 135#
1 155#
2 155#

Metcon:
4 Bar Muscle Ups
8 HSPU
16 KBS 53#
5 Rounds
13:27

Finished up with 2 more sets of 20 band pull aparts.

I hope you feel better JT. We got work this weekend. Hopefully Jeff can make it too.

Tim Babcock 11-22-2013 03:41 PM

Re: The Shed 'O Pain
 
1 problem
10 Burpees
20 band pull aparts
5 rounds

1 problem
10 barbell 100# hip thrusts
10 pronators each arm
5 rounds

1 problem
10 push ups
10 rounds

Tim Babcock 11-23-2013 02:32 PM

Re: The Shed 'O Pain
 
Worked out at Crossfit Tiffin with JT, Jared, and others.

Mobility Work
Worked up to 155# on the power clean, Did several wall balls and HSPU's.

"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
155# pound Power clean, 1 rep (225# is RX)
36:34
Fun WOD.

I am pleased with that time. I was hoping for anything under 45 minutes. I kept a nice steady pace.
I feeling a little beat up. My left elbow hurts and all my muscles are tight. My shoulder feels good though.

JT Kalnay 11-23-2013 02:41 PM

Re: The Shed 'O Pain
 
Friday November 22, 2013

Warmup:
rowing, pushups

Metcon1:
high knees, and burpees.
The high knees worked my hip flexor to exhaustion.
It was really odd, like working bicep curls to failure.

Metcon2:
Every 90 seconds on the 90 seconds
hang cleans, push jerks, single unders


Saturday November 23, 2013
Travelled to CrossFit Tiffin with Tim.
Was good to see Jarred and Eric today.
Did some rowing, coached up some rowers.
Worked on Oly lifts, hit snatch PR.
Worked on straight arms for cleans.
Hit 225 C&J (not a PR)
Hit a 125 squat clean, it felt easy, need to continue to experiment with squat clean and snatching using a squat (todays PR was a split/muscle snatch).

JT Kalnay 11-23-2013 05:39 PM

Re: The Shed 'O Pain
 
Saturday November 23, 2013

Today's PR Snatch
[url]http://www.coachseye.com/W1RX[/url]

And a not quite PR C&J
[url]http://www.coachseye.com/Fo85[/url]

Need to start learning how to squat snatch and squat clean and do OHS and front squats. Am near the limit on power/muscle/split....

Tim Babcock 11-24-2013 10:50 AM

Re: The Shed 'O Pain
 
Worked out with JT at the Shed.
Mobility Work
10 KBS 35#
10 Air Squats
5 Pull-ups
5 Burpees
3 rounds

Front Squat
1 rep 45, 65, 95, 115, 135, 145, 155, 165, 175, 185# -no misses

Metcon

30 sec ME Box Jumps 20" 15, 14, 13, 14, 13
30 sec rest
30 sec ME Push Press 75# 16, 12, 12, 12, 12
30 sec rest
30 sec ME Air Dyne .18, .18, 18, .18, .19
30 sec rest
5 rounds
This turned out to be tougher than I thought it would be.

JT Kalnay 11-24-2013 11:32 AM

Re: The Shed 'O Pain
 
Sunday November 24, 2013

18F driving to the shed this morning....

Front Squats to 235, missed PR attempt at 255, it started going forward and I had to dump it.

Worked hang squat snatches (PVC, 15# beginner bar, 45# bar)

Worked hang cleans (65# max)

There are a lot of moving parts that need to get into the right positions.
Four months 'til Nationals....


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