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

JT Kalnay 08-04-2013 09:42 AM

Re: The Shed 'O Pain
 
Sunday August 4, 2013

Mobility work

Bench press to 235#

T2B (6 in a row, PR) and pullup (11 in a row, not a PR).

Death by Kettlebell, 35#, made it all the way to the end. We plotted reps versus "suck" versus time and discovered that while reps increase linearly the suck increases exponentially. "The problem with death by KB is that when you're 1/2 done, you're not..."

Jeffrey Fortuna 08-04-2013 12:41 PM

Re: The Shed 'O Pain
 
Saturday 7-3-2013
Ran 3.17 in 20:09 (8:34 min/mi)

Sunday 7-4-2013
Bouldered at CRG. Did about 15 problems mostly easy and moderates. It felt really good to climb again.

Tim Babcock 08-05-2013 07:25 AM

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

3 reps Front Squat @ 45, 65, 95, 115, and 135#

EMOM 3 reps front squat @ 155# for 10 minutes.

METCON
Air-Dyne 1 mile
-then-
5 rounds of:
15 Pull-ups
7 Push Jerks 95#
For time.
14:32

Jeffrey Fortuna 08-05-2013 04:47 PM

Re: The Shed 'O Pain
 
Monday 8-5-2013
Ran 3.17 in 26:48 (8:27 min/mi)

JT Kalnay 08-06-2013 01:57 PM

Re: The Shed 'O Pain
 
Monday August 5, 2013

Rest Day

Tuesday August 6, 2013

Walked 4.5 miles. The first two went okay, then it went downhill in a hurry. I had to stop and sit and stretch a couple times. I think my back over-compensated for my foot...
[url]http://www.mapmyrun.com/workout/348320485?fb_source=feed_opengraph[/url]

Tim Babcock 08-06-2013 04:46 PM

Re: The Shed 'O Pain
 
1 Problem
10 Pronators each arm
5 rounds

Metolius Hangboard Workout

Jeffrey Fortuna 08-06-2013 05:20 PM

Re: The Shed 'O Pain
 
Tuesday 8-6-2013
Ran 3.17 in 26:10 (8:15 min/mi)

Lena is still doing her brutal hangboard workout and increasing weight on almost every hold by five or ten pounds/week. I am also happy to see that she is using my rower for a warmup (500m).

JT Kalnay 08-07-2013 10:38 AM

Re: The Shed 'O Pain
 
Wednesday August 7th, 2013

Back in the box at CTown CrossFit:

Warmup
3x 250m row, 5 bear complexes (35# bar)

Metcon1 (12 minute time cap)
600 m row
30 hang squat cleans, 50#
30 wall balls, 20# to 10' target
DNF (got to 21 wbs)

Metcon2 (10 minute time cap)
12 CTB pullups
12 KBS (35#)
12 CTB pullups
12 KBS (35#)
12 CTB pullups
12 KBS (35#)

6:02

Working out in the box is way harder than working out on my own in my own gym or on the beach or anyplace that isn't the Shed or a box. It's the presence of the other people who are going against the same running clock that you are....

Tim Babcock 08-07-2013 03:21 PM

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

Strength
Press
5 95
5 105
5 115
3 120
3 125
1 130
1 135 miss-I got the bar to the top of my head and then stalled.

METCON
30 pull ups
30 burpees
20 pull ups
20 burpees
10 pull ups
10 burpees
8:55

Jeffrey Fortuna 08-07-2013 05:01 PM

Re: The Shed 'O Pain
 
Wednesday 8-7-2013
Bouldered at CRG for 1-1.2 hours. I did almost everything on the red wall (up front) which is about 11 or 12 problems. I wanted to do more but conditions were pretty bad.

Tomorrow is the one hundred year relay at NASA Glenn. Teams of four people run a total of five miles. Every member has to run at least one mile. It's called the One Hundred Year relay because the start times are staggered based on the age and gender of the runners. The ideal is four, 25 year old males (one hundred years) anything above or below that is given a handicap based on their age and gender. The older the collective age of the team, the sooner they start. I will be the third 1-1/4 mile leg for my team. I am hoping to run a 7:30 pace. I ran a mile in 6:30 last year, but I'm no where near that now. It's just for fun, but I can't help feeling competitive.


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