Re: The Shed 'O Pain
 

4-14 2013
Bouldered at CRG with Tim.

Warmed up with a couple of TGUs, then did about a dozen problems adding 50 strict handstand push-ups in. Finished with a couple laps on Lena's green problem.

Re: The Shed 'O Pain
 

Sunday April 14, 2013

5k walk, band assisted ring dips, wall walks, burpees, 24" box step ups.

Grazing the goats...
[url]http://jtkalnaynovels.wordpress.com/2013/04/14/dear-crossfit-grazing-the-goats/[/url]

Re: The Shed 'O Pain
 

Bouldered at CRG with Jeff.
Did 4 sets of 3 TGU's (each arm) mixed in with easy boulder problems.
While bouldering in the cave I did 4 sets of 5 and 1 set of 10 strict hspu's.
Lots of new problems to play on. Sent a few nice moderates.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35-45-53
5 Pull-ups
5 Burpees
3 Rounds

Strength
Squat Cleans
5 95
5 105
5 115
3 125
3 135
3 145
1 155
1 165
1 175 PR
Got 175# on the third attempt. On the first two I was chicken to ride it down into the hole. Receiving wasn't too bad, it was standing up that was hard. I need to work on the front squats.
[URL="http://www.youtube.com/watch?v=GRtxQUIGcfw"]http://www.youtube.com/watch?v=GRtxQUIGcfw[/URL]

Re: The Shed 'O Pain
 

Monday 4-15-2013
C-Town CrossFit

Handstand Push-ups 20 deficite

Burgener Warm-up

Clean and Jerk (5x3) @125#

High Bar Back Squat (3x5) @175#

Conditioning
10-min AMRAP:
30 Double-unders
20 Wall Balls 20# WB (Rx 20/14 @ 10')
10 Pull-ups

2 full rounds plus 30 dubs and 5 wall balls

Re: The Shed 'O Pain
 

Monday April 15, 2013

HSPU practice (getting closer)
B-warmup for c&j

c&j work sets
back squat work sets

10 minute AMRAP
60 single unders, 20 20# wbs, 10 pullups
2 rounds plus 60 + 8.


Then a 5k walk in the afternoon, worried sick about my brother who ran the Boston Marathon today. He finished in 2:59 and was unhurt. He, his wife, and his training partner are all on their way back to Canada.

Re: The Shed 'O Pain
 

Tuesday April 16, 2013

Rest and reflection day.

Re: The Shed 'O Pain
 

Tuesday 4-16-2013

Run: 3.5 mi at an easy pace.

Bouldered at CRG for about 2.5 hours.

Re: The Shed 'O Pain
 

Wednesday April 17, 2013

100# PR on front squat (245#).

Epic, finger-dislocating bail on 265#.

[url]http://jtkalnaynovels.wordpress.com/2013/04/17/dear-crossfit-improved-mobility-yields-100-pound-front-squat-pr/[/url]

Re: The Shed 'O Pain
 

1 problem
10 ring dips
10 pronators each arm
5 rounds

1 problem
10 ab rollouts
10 reverse wrist curls 45#
5 rounds

1 problem
10 split squats (5 each leg) 20-30-40-50-60
5 rounds

1 problem
6 glute ham raises
5 rounds

Completed all my problems except orange. It remains unsent.

JT- So you dislocated your finger? Ouch! Good job on the front squats!

Re: The Shed 'O Pain
 

Wednesday 4-17-2013
C-Town CrossFit

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions (supermans)
Pull-ups
Dips

Burgener Warm-up

Front Squat (1RM)
185# (I could have done better but was rushed for time. I need to redo this in the near future.)

Amanda (Time)
9-7-5
2x CTB Pull-ups + Dips (Rx Muscle-ups)
Snatch 95# (Rx 135#/95#)

15 minute cap and I only got through half of it. Way too many people in the 4:30 session. It was on the edge of being unsafe. Bars were flying all over the place, and there was not enough room for everyone to do the WOD. Going into it I knew I wasn't going to finish, so I concentrated on quality instead of quantity. My CTB pull-ups were so high, I thought I would be able to do a bar muscle-up. I'm a little disappointed that C-Town would throw people into a snatch WOD without ANY coaching. That is NOT what I'm paying for C-Town. Still, I did the best I could. By the time I finished the first 9 reps, I was starting to feel a little more comfortable with the movement.

Worked on muscle-ups afterward, but only got close once. Just too tired, I hope.

Then...

Bouldered at CRG for about an hour. Didn't do anything real hard, just some time on the wall. I only went because it was my last chance to see Lena until next week since she is going climbing again this weekend.

Re: The Shed 'O Pain
 

Thursday April 18, 2013

88F and sunny.

Went outside and rode my bike.

[url]http://www.mapmyride.com/workout/261799616[/url]

Re: The Shed 'O Pain
 

Worked out in the field house with Eric.
Warm up
A few burpees, a round of Cindy, and some light overhead squats.

Strength
Overhead Squats
5 95#
5 115#
5 135#
3 145#
3 155#
2 165#
These felt heavy today.

Afterwards I ran 8 sprints up Mt. Pickens. Very warm and windy.

Re: The Shed 'O Pain
 

Friday 4-19-2013
C-Town CrossFit

3x ME:
Pull-ups 9, 6, 5
Dips 5, 5, 5

Clean and Jerk (1RM) 165#

High Bar Back Squat (3x5) 155#

Conditioning (AMRAP - Reps)
EMOM 12-minutes:
Shankle Complex 95# (Rx 135/95)
5 TTB

1 Shankle equals 2 Clean Pulls with Shrug + 1 HSC + 2 Jerks

Re: The Shed 'O Pain
 

Saturday April 20, 2013

Drove to the Shed 'o Pain in a whiteout (yes it's April 20th).
Swung kettle bells while Tim, Jeff, and Kent bouldered.

The KB WOD was "Death by Kettle Bell, With Extreme Prejudice".

[url]http://jtkalnaynovels.wordpress.com/2013/04/20/death-by-kettlebell-with-extreme-prejudice/[/url]

Tomorrow will be some three minute max efforts.

Re: The Shed 'O Pain
 

Jeff, JT, and Kent visited the Shed today.

Bouldered with Jeff and Kent while JT suffered through a kettlebell workout. Did all my problems expect the unsent orange. It mocks me. Also did a few muscle ups during this time.

Jeff then showed me the "Shankle Complex." It consists of one deadlift, three pulls, one squat clean, & two jerks. Legit. I did a few at 95#.

Finally Jeff and I completed "JT."
HSPU
Ring Dips
Push-ups
21-15-9
10:41
Not a PR, but I'm happy with the effort. Upper body will be sore tomorrow.
Fun day with the guys.

Re: The Shed 'O Pain
 

Saturday 4-20-2013
The Shed O' Pain

Bouldered most of Tim's problems except the really hard ones. Not feeling it today. The back is hurtin' from Friday's WOD.

A couple of failed attempts at repeating a muscle-up.

Then...

JT
21-15-9 reps of
Hand-stand push-ups,
Ring Dips,
Push-ups

I did not do it for time, just wanted to get the work done. Reasonably satisfied with my performance.

Another good day at The Shed with the guys.

Re: The Shed 'O Pain
 

Warm Up
10 KBS
5 Pull-ups
5 Burpees
2 rounds

A few stretches and some light running with a few build ups.

"Helen"
400 meter run
21 KBS 1.5 pood
12 pull-ups
3 rounds
[B]9:45[/B]-Second best ever time. My PR is 9:38 done 5 years ago this month. Very happy with that time. I have run very little this spring and running was definitely what slowed me down. The kettlebell swings finally felt doable. They have always been the hard part of this workout. I need to do this again before the weather turns hot. I'm shooting for sub 9:30.

Re: The Shed 'O Pain
 

@Tim, nice job on Helen. 2 running sessions for each of the next two weeks and you will blow away the PR.

April 21, 2013

5k walk
holding a goblet squat for a really long time
holding a hamstring stretch for a really long time
3 minutes max effort burpees (31)
3 minutes max effort 24" box ups (47)

[url]http://www.mapmyride.com/workout/263273258?utm_campaign=share&utm_source=facebook&utm_content=195989724[/url]

Re: The Shed 'O Pain
 

Monday April 22, 2013

60F and sunny, perfect for CrossFitting.
[url]http://jtkalnaynovels.wordpress.com/2013/04/22/dear-crossfit-going-backwards-to-go-forwards/[/url]

15 minutes of snatch. Today I worked on squat snatch (instead of split snatch)

15 minutes of back squat.

21-15-9
135# hang power clean
T2B

13:33, and yes I got all 45 T2B as legit reps!

Re: The Shed 'O Pain
 

3 TGU's each arm 35-45-53-61-72
2 Problems
10 Pronators each arm
5 rounds

Metolius Hangboard Workout

2 sets of 10 barbell finger rolls using 95#. I had forgotten about these until Kent mentioned them on Saturday. The Rogue Bar is perfect for these. Pleasant in the Shed tonight.
My triceps are still very sore from "JT" on Saturday.

Re: The Shed 'O Pain
 

Tuesday April 23, 2013

Made it a few extra hundred yards on my walk today.
[url]http://www.mapmyride.com/workout/264760080?utm_campaign=share&utm_source=facebook&utm_content=197133526[/url]

Then got and held a goblet squat for a short eternity, and held a "trying to touch the toes" stretch for a shorter eternity that seemed much longer.

Did a couple TGUs, yes they really do work every muscle in the body don't they?

Re: The Shed 'O Pain
 

Mobility Work
A few pull-ups, push-ups, and air squats.
A few light front squats.
EMOM for 5 minutes.
5 front squats at 140#.
I was going to take a rest day but was feeling a little antsy. I think I could have made 10 minutes but didn't want to dig too deep a hole tonight. Might need someone to spur me on to get all 10 rounds. Would be tough.

Re: The Shed 'O Pain
 

Tuesday 4-23-2013
Bouldered at CRG for a couple of hours with Kevin. Still trying to take it easy to let my back heal for this weekend.

@Tim, saw this great pistol progression on the Gymnastics WOD, chick it out.

[url]http://gymnasticswod.com/content/rolling-pistol-progression-pt1[/url]
[url]http://gymnasticswod.com/content/pistol-progression-pt1[/url]

Re: The Shed 'O Pain
 

Wednesday April 24, 2013

warmup

15 minutes to find 1RM OHS
(everyone who knows me knows that I don't have an OHS, so today's 1RM was nothing short of a miracle...)
[url]http://jtkalnaynovels.wordpress.com/2013/04/24/dear-crossfit-mobility-to-mobilize-and-recruit/[/url]

5x3 Romanian Deadlifts

12 minutes AMRAP
30 overhead walking lunges (10#, 10#, 15#, 25#)
10 slam balls (25#)
Made four complete rounds

Re: The Shed 'O Pain
 

Wednesday 4-24-2013
C-Town CrossFit

Overhead Squat (1RM)
145# (body weight baby!)

Good Mornings (3x8)
2x 8 @45#, 1x 8 @65#

Conditioning
AMRAP for 12-minutes:
30 OH Lunge Steps 45# Plate (Rx 45/25)
10 Ball Slams 20# SB (Rx 35/20)
177 reps (4 full rounds + 17 lunges)

So one more goal in the can, the replacement goal is overhead squats, 10 reps @145#.

Re: The Shed 'O Pain
 

1 Problem
10 Good Mornings 45-55-65-75-85
10 Pronators each arm
5 Rounds

1 Problem
10 GHD Sit-ups
10 Reverse Wrist Curls
5 Rounds

1 Problem
3 Bar Muscle Ups
5 Rounds

1 Problem
10 Horizontal Rows (These were a grind at the end.)
5 Rounds

JT-Nice work on the overhead squats. OHS are money.
Jeff-Good luck on your race this weekend. Have fun and be safe.

Re: The Shed 'O Pain
 

Warm Up
Mobility Work
10 KBS 35-45-53
5 pull-ups
5 burpees
3 rounds
A few OHS as well.

Strength
Overhead Squats
1 135
1 145
1 155
1 165
1 175
1 185 miss
1 185
I also hang power cleaned all the weights to get it back to the rack.

Met Con
KBS 53# 25-20-15-10-5
Dubs 50-40-30-20-10
Push-ups 50-40-30-20-10
Done as a triplet.
15:35
The push-ups slowed me down.

Re: The Shed 'O Pain
 

@Tim, Those are some impressive OHS numbers.
With your improved clean, and these big OHS, that means it's time for a big snatch...


Thursday April 25, 2013

Walked one mile, did an hour of easy bouldering and traversing. Caught up with climbers at Cleveland Rock Gym. Fun.


Friday April 26, 2013

30 minutes of squat snatch practice.
Went 7/45 at 85#.
Really had to fight the urge to just power snatch it or split snatch it.
Want to do this right!

Metcon
5 minutes, EMOM, 3x155# power clean, 20 single unders
1 minute rest,
5 minutes, EMOM, 2x65# hang power clean thruster, 2 burpees over the bar
1 minute rest,
5 minutes, EMOM, 1x65# snatch (went 2 for 5), 5 pullups

Re: The Shed 'O Pain
 

2 Problems
10 Pronator each arm
5 rounds

2 Problems
10 Reverse Wrist Curls
5 rounds

5 additional problems. 25 altogether.

5 X 5 Barbell Finger Rolls @ 135#.

Very pleasant in the Shed tonight.

Re: The Shed 'O Pain
 

Warm Up
10 KBS 35-45-53
5 Pull-Ups
5 Burpees
3 Rounds
Lots of Mobility Work.

Snatch-Thanks for all the coaching JT.
Burgener warm up under JT's tutelage with PVC and 10# PVC.
5 @ 65#
5 @ 95#
3 @ 115# (1 miss in there too)
2 @ 125#
1 @ 135# (Missed the first attempt)
1 @ 140# PR First attempt
Tried several @ 145#. Pretty close on one of them.
Something I learned today is you have to be smooth. When I tried to pull too hard everything fell apart.
[URL="http://www.youtube.com/watch?v=wFgh7LNz_6s"]http://www.youtube.com/watch?v=wFgh7LNz_6s[/URL]

[url]http://www.youtube.com/watch?v=Ooq7YLtce_Y[/url]

Met Con
7 Muscle Ups
400 Meter run
5 Rounds
16:27
Fun WOD.
Nice session today.

Re: The Shed 'O Pain
 

Saturday April 27, 2013

CrossFit Silver Hold On WOD
[url]http://jtkalnaynovels.wordpress.com/2013/04/27/dear-crossfit-standing-still-to-move-forward-newton-was-wrong/[/url]

Doing A Little Coaching
[url]http://jtkalnaynovels.wordpress.com/2013/04/27/dear-crossfit-coaching-the-snatch-in-the-shed-o-pain/[/url]
[url]http://www.youtube.com/watch?v=wFgh7LNz_6s[/url]
[url]http://www.youtube.com/watch?v=Ooq7YLtce_Y[/url]

Re: The Shed 'O Pain
 

Thursday 4-25-2013
Bouldered at CRG for two hours. JT made an appearance and worked some of the problems in the back. Nice to see him climbing. good to hang with him for the session.

While waiting for Lena to finish, played around with some pistols balancing on the edge of the 2 x 6 on the perimeter of the climbing wall, when Scott Dobson said, "Favia can do that for the length of the gym.

Is that a "challenge" I hear? So of course I had to try it.

Pistols balancing on the edge of a 2 x 6 for the length of CRG. I wasn't counting, but I would guess I did around 50 one leg squats alternating legs.

Saturday 4-27-2013
Mansfield Ohio Tough Mudder.

10 miles and 22 obstacles and more mud than you've ever seen. Running fast was pretty much impossible. We ran for a little more than five miles but then Holly's knee and hip were hurting so bad that we walked the rest of the course, but she finished. The hardest part for me was the cold water. Luckily I was able to stay dry on most of the obstacles, by not falling in the water (monkey bars, rings, campusing across a 2 x 4, jumping from floating box to floating box), but a lot of the obstacles consisted of get wet (jumping fifteen feet into a pool of water, diving into a vat of ice water, crawling through a tunnel submerged in water). It was a lot of fun, but I'm very glad it's over.

Re: The Shed 'O Pain
 

Worked out with JT at the Shed.
Mobility Work
Deadlift
Did 10 sets or so slowly building up to 285#. All sets were 5 reps except last two, which were 3 and 1.

Partner WOD
200 Kettlebell swings at 53# for time.
7:17
We took turns doing 10 reps.
Fun.

Re: The Shed 'O Pain
 

@Jeff, nice trip report. Sounds like a real challenge. There's no way in Hades that you could get me to crawl through a tunnel filled with water. I am flinching just thinking about that.

Sunday April 29, 2013

Deadlift Volume, 5-5-5-5-5-5-5-5-5-5-5-5-3-1
45, 65, 95, 115, 135, 155, 185, 205, 225, 255, 285, 305, 315, 355

Partner WOD
200 Kettlebell swings at 53# for time.
7:17 (Took turns doing 10 reps.)


Monday and Tuesday are going to be rest days, with maybe a little walking. Need to give my back, shoulders, and everything a few days off.

Re: The Shed 'O Pain
 

2 Problems
3 TGU's each arm 35-45-53-61-72 (Good medicine)
5 Rounds

1 Problem
12 GHD Sit-ups
5 Rounds

1 Problem
6 GHD Raises
5 Rounds

Made up a couple of new moderate problems towards the end of the session.

Re: The Shed 'O Pain
 

Monday 4-29-2013
C-TOwn CrossFit

General Warm-up

Spend 10 minutes working up to weight for workout with HBBS and box jumps.

Conditioning (10 Rounds for reps)
EMOM for 10-minutes, alternate movements each minute:
(1) 3 HBBS @ 85% of 1RM 135#
(2) 10 Box Jumps 30" Box (Rx 30/24)

Conditioning
For time.
30 MBC Wall Balls 14# WB (Rx 20/14) @ 10'
30 Pistols (15 per leg)
20 2-for-1 Wall Balls (questionable skill on these)
20 Pistols
10 Wall Ball Pistols (did all but one on right leg)
10 Pistols

Then...

Tabata handstand hold against the wall.

Re: The Shed 'O Pain
 

Tuesday April 30, 2013

Back is messed up from swinging my pitching wedge one too many times (which was 18 incidentally...)

Re: The Shed 'O Pain
 

10 sprints up the backside of the hill at the reservoir. Steep! Legs are wobbly.

Re: The Shed 'O Pain
 

Tuesday 4-30-2013
Ran 3.5 mi. (appr.) I had to stop frequently because my legs are trashed from Saturday and yesterday. Still, it was nice to get outside.

Bouldered for about 1-1/2 hours at CRG. I didn't do a lot; I had no zip.