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Old 03-01-2015, 09:44 AM   #3511
JT Kalnay
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Re: The Shed 'O Pain

Sunday March 1st, 2015

Warmed up with about 5 minutes of light snow shoveling then did an hour or so of body work (e.g., TGUs, holding positions, back extensions, rolling, lacrosse ball). Back felt really good after all that.
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Old 03-02-2015, 04:46 PM   #3512
Tim Babcock
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Re: The Shed 'O Pain

10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

5 thrusters @ 45 & 65#

10 minute EMOM
4 thrusters @ 95# (next week will be 5)

10 minute EMOM
3 ring muscle ups
Felt good

DU/Burpee Test
50-40-30-20-10
10-10-10-10-10
6:47

Another good workout!
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Old 03-02-2015, 05:30 PM   #3513
JT Kalnay
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Re: The Shed 'O Pain

@Tim, I threw up a little just reading the du/burpee test...

Monday March 2, 2015

Lots of stretching and mobility
about 10 easy snatches, nothing heavy
about 10 easy C&J, nothing heavy

(not really feeling it on the C&J right now, maybe two-three weeks off has something to do with that...)
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Old 03-03-2015, 04:09 PM   #3514
Tim Babcock
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Re: The Shed 'O Pain

3 problems
3 TGUs 35, 45, 53, 61, 72#
5 rounds

Set your timer for 1 minute intervals and do the sets below at the start of each minute...
Choose a suitable hold for the dead hangs and use a jug for the pull ups...
L campus rung-full crimp/plus 10#
1. 20 second hang / 1 pull up
2. 16 second hang / 2 pull ups
3. 12 second hang / 3 pull ups
4. 8 second hang / 4 pull ups
5. 4 second hang / 5 pull ups
6. 4 second hang / 5 pull ups
7. 8 second hang / 4 pull ups
8. 12 second hang / 3 pull ups
9. 16 second hang / 2 pull ups (8 sec)
10. 20 second hang / 1 pull up (10 sec)
Did C2B pull ups on pull up bar.
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Old 03-04-2015, 06:16 AM   #3515
JT Kalnay
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Re: The Shed 'O Pain

Tuesday March 3, 2015

Walked a mile on the treadmill. Right leg fell asleep.
Held some positions and did some stretching.
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Old 03-05-2015, 04:58 PM   #3516
Tim Babcock
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Re: The Shed 'O Pain

10 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

Clean Complex
power clean + squat clean + front squat
65, 95, 115, 135, 155, & 165#
https://www.youtube.com/watch?v=J2sV...e_gdata_player
WFS

10 minute EMOM
odd 5 C2B pull ups + 30 double unders
even 10 wall balls

10 minute EMOM
10 box jumps + 1 ring muscle up
I tried different variations of the box jump. The step up and hop down seems to be the fastest and least taxing.
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Old 03-06-2015, 08:20 PM   #3517
JT Kalnay
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Re: The Shed 'O Pain

Wednesday March 4th, 2015

Drove to Columbus


Thursday March 5th, 2015

Competed at Arnold Championship. 70/75/80kg snatches. 100/107/114kg c&j. The 114 got locked out overhead but had 2 out of 3 red lights. At least one judge thought it was good enough. Can't wait to see it on HookGrip at 300 frames/second.


Friday March 6th, 2015
Trained with Tatiana Kashirina and her coach Vladimir.
Helped a couple of RCW lifters.

A very interesting/encouraging/inspirational/educational few days in Columbus.
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Old 03-07-2015, 10:49 AM   #3518
Tim Babcock
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Re: The Shed 'O Pain

Completed Crossfit Open WOD 15.2 at Crossfit Tiffin.

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.
85 reps. I beat last year's score by 1 rep. I'll take it.
Shoulder felt a little worked afterwards. Feels fine now.

Sounds like JT had a few great days in Columbus.
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Old 03-07-2015, 12:04 PM   #3519
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Re: The Shed 'O Pain

Saturday March 7th, 2015

@Tim, nice job on 15.2
that's great to get one more rep a year later!

Drove back from Columbus.
Walked one mile around the farm on frozen/slippery paths.
Did some token easy movements in the barn with the 11# aluminum bar.
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Old 03-08-2015, 08:38 AM   #3520
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Re: The Shed 'O Pain

1 problem
10 back extensions
5 rounds

1 problem
10 ab rollouts
5 rounds

1 problem
5 HSPUs (some strict, some kipping)
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. Made it to 3 minutes.
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