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

Tim Babcock 05-11-2011 03:53 PM

Re: The Shed 'O Pain
 
3 TGU's each arm 15-20-35-45-53
5 Burpees
1 Problem
5 Rounds

1 Campus Board Lap on various rungs
10 Push Ups
15 Air Squats
20 Rounds
About 38 minutes

Elbow RX

I did get the 19th and 20th of May off if anyone is interested in an extended New trip.

JT Kalnay 05-11-2011 07:29 PM

Re: The Shed 'O Pain
 
Wednesday May 11, 2011

Walked 3 miles carrying 20 pounds, 7 over par.

Climbed 6 routes ranging from 5.0 to 5.7.

pullups, dips.

Am setting up for the 2.5 mile swim on friday.

Can't do NRG on those dates, I have the Minnesota, Costa Rica trip looming...

JT Kalnay 05-12-2011 03:22 PM

Re: The Shed 'O Pain
 
Thursday May 12, 2011

TGU warmups, (watched technique video first, practiced digging in heel and rolling onto elbow)

Deadlift
3-3-3-3... to max, then single rep to failure

OHS
3-3-3-3... to max, then single rep to failure (it was ugly)

Am now watching a truly spectacular lightning storm over the lake.

And wait, yep, now there's golf ball sized hail.

Glad my car is parked indoors....

Tim Babcock 05-12-2011 04:00 PM

Re: The Shed 'O Pain
 
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

8 Rounds + 5 Chest to bar Pull-ups and 10 Wall ball shots, 20 pound ball

It was very hot in The Shed 'O Pain today.

The Shed is open Saturday if anyone is interested.

Chris John 05-12-2011 07:19 PM

Re: The Shed 'O Pain
 
Hey Guys,
Sorry I kind of dropped off the face of the map in the forum and also at the gym. Haven't really been climbing or exercising. I have a wrist injury that looks like it requires surgery, scaphoid lunate instability. I think the injury stems from an acute tear several years ago, and then chronic strain (possibly climbing?). I will post more in a couple weeks, as I am doing some research, and am fairly depressed with it right now. Perhaps drinking beer, eating chocolate, and not exercising will fix it? :mad:
-Chris

Jeffrey Fortuna 05-13-2011 05:47 AM

Re: The Shed 'O Pain
 
Friday 5-13-2011
Headed to The New with Lena for the (wet) weekend. Hopefully, we can find a little bit of dry rock. I am planning to go for the Rendezvous, but I don't know if I can go early. I'll have to see what happens next week.

Chris, sorry to hear about your wrist. I definitely think dark chocolate is the way to go.

JT Kalnay 05-13-2011 10:09 AM

Re: The Shed 'O Pain
 
Friday May 13, 2011

Swimming this afternoon, weather permitting.

Tim,
SoP on Saturday morning works. Time?

Chris,
Sorry to hear about your wrist. Although I have embraced the beer/couch/chocolate regime for years, it does have about 242 potential downsides.... Hang in there.

Jeff,
Good luck at the NRG! Try something crazy hard, just for sh*ts and gigs.

Norm,
Are you all healed up from the competition?

Others,
Look for my latest release, Obsession For Vengeance, coming this weekend!

Norm Swann 05-13-2011 10:44 AM

Re: The Shed 'O Pain
 
JT; feel pretty good now; I'll still take it easy with the weights for another couple weeks. [On the Chapter named "Focus". Good reading.]

At Crossfit Youngstown, Joe (head trainer) does birthday workouts. We did mine today; I thought you guys might want to do it sometime:

"Norm"
Start with:
500m Row
Bachar Ladder: 4 rungs (climb down or drop from top)
Then alternate the following two exercices until all reps are complete:
1. Pull-ups 15/12/9/6/3
with
2. Wall Balls (20lb.) 30/24/18/12/6
Then finish off with:
Bachar Ladder
500m Row

JT Kalnay 05-13-2011 05:42 PM

Re: The Shed 'O Pain
 
Friday May 13, 2011

Swam 4400 yards in 1:50. Might have been able to make it 4600. Would not have made it 4700.

SoP tomorrow morning at 10.

Norm,
That's a heck of a way to spend your birthday.
Don't know if I'd be able to finish that workout.
The Bachar ladder would do me in.
Glad you are enjoying the book.

Tim Babcock 05-14-2011 09:14 AM

Re: The Shed 'O Pain
 
1 Boulder Problem
10 GHD Situps and 10 Back Extensions 0-10-15-20-35 weight held at chest on Back Extensions
5 Rounds

1 Boulder Problem
5 HSPU-These felt really good today!
5 Rounds

1 Boulder Problem
6 Dips
5 Rounds

1 Boulder Problem
10 One-legged Squats off 24" box-alternating
5 Rounds

Elbow RX

Watched JT push-press some heavy weight today.
Very good session today. Felt strong. Hope to have some good weather at the New next week to try Black Happy again.

Chris, I hope everything goes well with your wrist. We would really like to get down to the New with you some time.


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