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Jeffrey Fortuna 01-13-2013 02:36 PM

Re: The Shed 'O Pain
Sunday 1-13-2012
1000m row,
20 TGUs with 35#kb (10 each arm)

Handstand Push-ups
Ring dips
Push ups
(It took me forever, but I got through it this time. Kipping handstand push-ups made a hugh difference.)

Tim Babcock 01-13-2013 06:54 PM

Re: The Shed 'O Pain
Visited Seneca East tonight.

Mobility Work
2 45#
2 65#
2 75#
2 95#
2 105#
2 115#
2 125#
1 135# PR-Several attempts before success.

Met Con-Partner WOD
9 kb deadlifts
6 kb cleans
3 kb push presses
While your partner is working the other person is holding a plank.
My partner and I used 35#. Everyone else used 53#. 35# was a little too light. 45# would have been perfect. Fun partner wod nonetheless.
Another fun night at Seneca East.

Jeff-If you're like me your triceps are going to be sore tomorrow.

Eric T. Daniel 01-13-2013 07:28 PM

Re: The Shed 'O Pain
Nice job brother!

Tim Babcock 01-14-2013 04:40 PM

Re: The Shed 'O Pain
Thanks Eric.

Worked out at Sarge's place. He has a very nice facility and was very welcoming.

Quick warm up.

5 Push Presses @ 95#
10 hand-release push ups (these were brutal after the push presses)
5 box jumps 20"
AMRAP 18 minutes
12 rounds + 2 reps

6 minutes of walking lunges with 25 pounds overhead. This was done with a partner so you got to rest when your partner was up.

6 minutes of down and backs. Took turns with a partner (Eric) Felt good to run a little.

10 knees to elbows
12 crossovers (kind of like k2e except touching opposite knee to elbow)
10 toes to bar
2 rounds
Didn't time it but got through it pretty quickly.

JT Kalnay 01-14-2013 06:02 PM

Re: The Shed 'O Pain
Monday January 14, 2013

Warmed up with

10 R-arm KBS
10 Goblet Squats
10 L-arm KBS
10 Goblet Squats
10 R-arm KB Clean & Press
In-step stretch (30 sec/leg)
10 L-arm KB Clean & Press

Then, for time, did "The 300" (OMFG...)
25 Pull-ups (green band)
50 Deadlifts 135
50 Push-ups
50 Box Jumps (failed on first attempt, so used a 12" box)
50 Floor Wipers 65
50 KB/DB Clean & Press 35
25 Pull-ups (jumping)


Our coach has promised that tomorrow is going to be "The Hardest CrossFit WOD Ever". I can barely move right now after doing the 300. Will likely be catatonic except for moaning with pain tomorrow....

Jeffrey Fortuna 01-14-2013 06:16 PM

Re: The Shed 'O Pain
Monday 1-14-2013
C-Town CrossFit
Two rounds of:
10 R-arm KBS
10 Goblet Squats
10 L-arm KBS
10 Goblet Squats
10 R-arm KB Clean & Press
In-step stretch (30 sec/leg)
10 L-arm KB Clean & Press
Pigeon stretch (30 sec/leg)
(I did 1-1/2 rounds, no KB Clean & Presses or stretches on second round. Used a 35# kb.)

Five rounds for time.
20 Pull-ups
20 L-arm DB Push Press (15#)
20 R-arm DB Push Press (15#)
20 Renegade Rows (L+R=1) (15#)
200m Sprint

(4 rounds in about 27 minutes. It was pretty cold to run in just shorts and a t-shirt.)

Carl was watching my kipping pull-ups and commented, "Nice! We're going to get you to do a bar muscle-up." And I said something about it being my goal for the winter. He looked at me funny and said, "Winter? I'm talkin' next week."


JT-You did the sport WOD? That's awesome! Larry was doing it right next to me and all I could think was, "I'm glad I'm doing the conWOD." The floor wipers would have wiped me out.

Tim - Do you ever rest??? Next Saturday is totally booked for me. I am belaying for a climbing/yoga class at CRG that Marque and Sarah are teaching in the morning and then I am going to Alisa's birthday party. She turns ten today. So far, I am free on Sunday. Also, the boulder league starts this Thursday, so there will be nine awesome new problems.

Did you guys watch the video on working the pommel horse? I'm dying to try that.

JT Kalnay 01-15-2013 12:30 PM

Re: The Shed 'O Pain
Tuesday January 15, 2013


Nice job on the ConWod Jeff. The SportWod was brutal, but nothing compared to today.

JT Kalnay 01-15-2013 05:55 PM

Re: The Shed 'O Pain
Tuesday January 15, 2013

No need to read between the lines on this one...


Jeffrey Fortuna 01-15-2013 07:11 PM

Re: The Shed 'O Pain
Tuesday 1-15-2013
2x 1 mi. interval at about 9:15 min/mi pace.

I had intended climb, but was so tired on the drive to the gym that I decided to take the night off and get some rest. Back at it tomorrow.

JT Kalnay 01-16-2013 04:53 PM

Re: The Shed 'O Pain
Wednesday January 16, 2013

Rest Day

Stopped by Ctown CrossFit to watch people do OHS.
Saw Jeff busting out box jumps and kipping pullups!

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