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

JT Kalnay 02-07-2013 03:55 PM

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

Unlimited time to find 1RM bench press (b/c you can lie down and don't need your achilles or hip to do this exercise...)

260 (then I chickened out and didn't try 265)

Tim Babcock 02-07-2013 04:24 PM

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

1 problem
10 reverse wrist curls
5 rounds

That's it for tonight. I'm feeling kind of beat up. The skin on my hands are hamburger and very tender.

JT-Bummer about your slip. I hope it's not too serious.

JT Kalnay 02-08-2013 04:35 PM

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

Took it easy, did some deadlifts and situps, nothing crazy.

Ice and rest are working, hope to feel closer to normal on Saturday.

Will work on ring things (e.g., false grip, false grip pullups) and static things (e.g., plank, side plank, holding goblet squat) tomorrow, then swim on Sunday.

Jeffrey Fortuna 02-08-2013 08:45 PM

Re: The Shed 'O Pain
 
Thursday 2-7-2013
Bouldered at CRG for about two hours. Mostly worked some new problems. Nothing very hard.

2013 winter bouldering series awards after climbing. I actually got first.:pepper:
Jeremy Gursky got third.I didn't see where Judd finished.

Friday 2-8-2013
C-Town CrossFit

Group Warm-up.
100 Double-unders
Then, 3 rounds of:
10 KB SDHP
10 Goblet Squats
10 Push-ups
10 No Ab Mat Sit-ups
10 KB Swings
I only did 88 double-unders, never got to the other stuff

Skill: Med Ball Clean

Metcon:
4 rounds for time.
15 Pull-ups
25 Med Ball Cleans 14# MB (Rx20/14)
35 OH Med Ball Lunge Steps
45 Ab Mat Sit-ups

29:50
I was happy to do all the pull-ups unbroken.

Tim Babcock 02-09-2013 03:35 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Kent and his friend Dave. Did lots of fun problems in the new cave. Bouldered for 2 hours.

Later at the Shed.

Mobility Work
Snatch Balance
3 75#
3 95#
3 115#
3 125#
3 135#
1 !45#
Tried 155# three times. Close.
[URL="http://www.youtube.com/watch?v=FvHbIS-mowQ&feature=youtu.be"]http://www.youtube.com/watch?v=FvHbIS-mowQ&feature=youtu.be[/URL]

Jeff-Great job winning the CRG comp.:highfive:

JT Kalnay 02-09-2013 08:12 PM

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

Worked with the girls in the barn for a couple of hours. It's very rewarding to see them develop right before your eyes. Did some planks, front and side, and held the bottom in some squats, all stuff you can do without moving.

@Jeff, nice job winning the comp.
@Tim, nice work on the snatch balance. Yeah you're going to get crushed if there are heavy weights, NOT!!!

Jeffrey Fortuna 02-10-2013 02:49 PM

Re: The Shed 'O Pain
 
Saturday 2-9-2013
Climbed at the University of Pittsburgh Bouldering Comp, second event in the University Bouldering series. I think I got got fourth overall, but I'm not sure that's right. There were some pretty strong guys (Fred Gomez, who is a solid 5.14 climber) there who should have finished ahead of me, but the spreadsheet of the scores didn't show it. Lena got second in women's, tied with Magdalena. It was a fun comp. Looking forward to Slippery Rock in two weeks.

JT Kalnay 02-10-2013 04:33 PM

Re: The Shed 'O Pain
 
Sunday February 10, 2013

Swam 20 minutes. Achilles is feeling better, still not 100%. Are things ever 100% when you're over 50?

[url]http://jtkalnaynovels.wordpress.com/2013/02/10/dear-crossfit-the-superpowerdnf-spectrum/[/url]

Tim Babcock 02-10-2013 07:19 PM

Re: The Shed 'O Pain
 
Worked out at Seneca East with friends.
Warm Up
A few strides
Mobility Work
A few muscle ups on a bar and rings.

Justin led us through some snatch drills.

Met Con
"Cindy"
5 pull ups
10 push ups
15 air squats
AMRAP in 20 minutes
20 rounds

Buy out
Pull a sled 3 times.

Good to throw down with the guys again.

Tim Babcock 02-11-2013 05:19 PM

Re: The Shed 'O Pain
 
Worked out at the Field House with Eric.
Buy in:
3 strict pull ups
6 push ups
9 15# thrusters
5 rounds

Strength
1 Snatch every 30 secs, add 5# each time, go as long as you can.
95, 100, 105, 110, 115, 120 That's it.
I fell behind a little at the end.

Met Con 11.1 Open wod
15 power snatches
30 double unders
AMRAP 10 minutes
4 rounds
If I game that workout a little better I might be able to get 5 rounds. A master's athlete for the 45-50 age category for the 2011 Open got 8 rounds. :notworth:

Buy out
2 sets of 10 reps on "The Jammer." The Jammer is football specific machine that somewhat simulates pushing a sled. Eric showed me how to use it.


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