Re: The Shed 'O Pain
 

December 27, 2012 (I think it's Wednesday...)

Heading out to Oly lifting class with way less sugar in my blood stream than a week ago!

[url]http://jtkalnaynovels.wordpress.com/2012/12/27/dear-crossfit-its-pop-tarts-vs-paleo-day-eight/[/url]

Re: The Shed 'O Pain
 

Thursday 12-27-2012
Bouldered for only an hour at CRG. Had to work late so I didn't have a lot of time. Arms and shoulders still hurt from JT.

Norm can't make it to the gymnastics seminar so I will be going solo. See you there. :)

JT, good work on the diet, keep it up.

Re: The Shed 'O Pain
 

I attended an olympic lifting seminar at NFT Crossfit in Norwalk. Kim Williams, the trainer, was very welcoming and was very knowledgeable about olympic lifting.

JT and I got there about 30 minutes early and did a thorough warm up. We started with pvc pipe and did the Burgener warm up. We moved on to the snatch, then moved to the clean, and finally the clean and jerk. Didn't go too heavy. The most important thing I learned was putting my weight forward on the balls of my feet when addressing the bar. This seemed to help a lot. Fun evening.

Jeff-If you want to stop by on Saturday morning, I will drive us into Norwalk.

JT-I couldn't find the article in the December/January edition of Box Life that we talked about. Maybe a newer addition is out that isn't on the website yet?

Re: The Shed 'O Pain
 

Thursday December 27, 2012

Oly Lifting at NFT.
Still have my old habits... :-(

A member had a print copy of the Box Magazine that mentions the Shed 'O Pain. That was kinda cool.

Re: The Shed 'O Pain
 

JT visited the Shed today.
I got my new wooden rings today. Of course I put them up.

Strength
3 Turkish Get-Ups each arm
20, 35, 45, 53, 61, 72#

Worked in 3 sets of 50 double unders.

Tried a few muscle ups on the new rings. Did a couple with a 20# med ball between my feet.
[URL="http://www.youtube.com/watch?v=qfx4jq7khig&feature=youtu.be"]http://www.youtube.com/watch?v=qfx4jq7khig&feature=youtu.be[/URL]

Re: The Shed 'O Pain
 

Friday December 28, 2012

7th grade basketball, then the Shed 'o Pain.
[url]http://jtkalnaynovels.wordpress.com/2012/12/28/death-by-kettlebell/[/url]

Witnessed some cool weighted muscle-ups on new wooden rings. Cool.

Re: The Shed 'O Pain
 

Jeff and I attended a gymnastics seminar at NFT Crossfit in Norwalk. We did lots of handstand progressions, muscle ups, hollow body positions, and other stuff. My shoulders are sore and tired.

Re: The Shed 'O Pain
 

Saturday 12-29-2012
Attended a gymnastics seminar at Norwalk CrossFit with Tim. I had a great time working on handstands, handstand push-up kipping, kipping pull-ups and muscle-ups. Arms, shoulders and traps are pretty trashed right now. Ripped a big flapper doing the bar muscle-up progression.

Tim, I love the video of you doing overhead squats with Lisa in the background.

JT, you mentioned that the Shed O' Pain was mentioned in a magazine. I'm curios what was said.

Re: The Shed 'O Pain
 

Saturday December 29, 2012

Sledding and Deadlifts.
[url]http://jtkalnaynovels.wordpress.com/2012/12/29/dear-crossfit-does-sledding-count-as-a-wod/[/url]

Glad to hear the gymnastic practice went well, sorry to hear about the tears. Jeff, I have a couple of copies of the magazine. I thought they did a nice job depicting the Shed 'O Pain. The gist of the article was that the CrossFit community, including the Shed, has been responsible for helping me get off the couch after hip replacement.

Re: The Shed 'O Pain
 

Sunday December 30, 2012

Grace: 6:12
12.1: 62

[url]http://jtkalnaynovels.wordpress.com/2012/12/30/crossfit-in-the-cold-dark-and-lonely-morning/[/url]

Re: The Shed 'O Pain
 

12/30/12
Jeff and I visited Seneca East.
Warm up
A few strides.
A round of Cindy.
A few muscle ups.
Mobility Work

Back Squat-Started light because my groin felt tight. It loosened up.
5-95#
5-105#
5-115#
3-125#
3-135#
3-145#
1-185#
1-205#
1-225#

"New Year's Eve Eve Bar Hop"
20 reps of 13 exercises-2013
Here are the exercises, not necessarily in order.
20 snatches @ 65#
20 fat bar deadlift @ 205
20 power cleans @ 95#
20 bench press @ 95#
20 back squats @ 95#
20 Over the bar burpees
20 front squat @65#
20 push press @65#
20 toes to bar
20 bent over rows @65#
20 walking lunges with a 45# bar overhead
20 pull ups
20 thrusters @ 65#

Had a great time. I might be a little sore tomorrow, especially my legs. Jeff shared the handstand progressions with Justin, Jared, and Carl. They seemed to like it. I predict drastic PR's on Diane in the future.

Re: The Shed 'O Pain
 

Sunday 12-30-2012
Went to Seneca East with Tim.
Did some stretching and a couple of easy sprints to warm up.

Back Squats:
5-95#
5-105#
5-115#
3-125#
3-135#
3-145#
1-185#
1-205#
1-225#
That last rep felt really heavy.

"New Year's Eve Eve Bar Hop"
20 reps of 13 exercises-2013
Here are the exercises, not necessarily in order.
20 snatches @ 65#
20 fat bar deadlift @ 205
20 power cleans @ 65#
20 bench press @ 95#
20 back squats @ 95#
20 Over the bar burpees
20 front squat @65#
20 push press @65#
20 toes to bar
20 bent over rows @65#
20 walking lunges with a 45# bar overhead
20 pull ups
20 thrusters @ 45#

By the time I got to the thrusters, I could barely lift the bar.

Re: The Shed 'O Pain
 

1 Problem
5 Burpees
5 rounds

1 problem
10 hip extensions 0-10-20-35-45
5 rounds

1 problem
8 GHD sit-ups
5 rounds

1 problem
3 bar muscles ups
5 rounds

Completed all my problems with no misses, except the last one. Got it 2nd go. Feel pretty good about that. I haven't been climbing much lately. It helps that I have all my problems wired.
Finished up with pronators and reverse wrist curls for elbow health. Something else I hadn't done in a while.

Re: The Shed 'O Pain
 

Monday 12-31-2012
Bouldered at CRG for about 2 hours.

Tuesday 1-1-2013
Bouldered at CRG for 1-1/2 hours.

Legs really hurt from the weekend.

Re: The Shed 'O Pain
 

Wednesday 1-2-2013
Run:
3x 1.5mi intervals, easy pace about 9:30min/mi

Strength (if you can call it that):
Bench press
5 @ 85#
5 @ 95#
5 @ 105#
3 @ 115#
3 @ 125#
At this point I really struggled to get the third rep so just finished with:
1 @ 130#
1 @ 130#
1 @ 130#
Too scary to push hard without a spotter.:eek:

Re: The Shed 'O Pain
 

Wednesday January 2, 2013

Back on the heavy bar.

Worked on C&J, really focussed on the squat clean.

Worked on back squats, really focussed on keeping knees over toes and not rolling inwards.

Metcon:
Dubs, pullups, power cleans.
Got dizzy and had to sit down twice.

Dizziness must be a function of paleo plus no diet coke...
Off on quick trip to denver/seattle/denver, back on sunday.

Re: The Shed 'O Pain
 

Visited Seneca East and worked out with Eric. Place was hopping tonight.
Warm up
Couple minutes on a rower. Fun.
2 rounds of Cindy
A set of 5 OHS with the bar.
Some stretching.

Strength
Overhead Squat
5 95#
5 105#
5 115#
3 125#
3 135#
3 155#
1 165#
1 185# Repeat of previous PR
1 195# Miss

"Ryan"
7 Muscle Ups
21 Burpees
5 Rounds
16:23 PR (16:48 was my previous PR done 3/11)

Good to work out with Eric again.

Re: The Shed 'O Pain
 

Thursday 1-3-2013
Bouldered at CRG for 2-1/2 hours with Matt. It was a good workout.

Judd and Genevieve, from the old Kendall Cliffs days, were there. They just recently moved back to this area and are living in Middleburg Heights. Judd is still as strong as ever. He asked how you were doing Tim.

Re: The Shed 'O Pain
 

Eric and I went CFT Crossfit in Norwalk for the oly lifting seminar. Today I learned I have a lot to learn about oly lifting. I feel like an uncoordinated giraffe trying to throw a bar overhead. My goals are going to have to be very conservative with oly lifting.

Jeff-That's cool you saw Judd and Genevieve. Nice people.

Re: The Shed 'O Pain
 

Friday 1-4-2013
Run:
2x 2mi interval. Didn't have a watch so I had no idea what my pace was.

Got home to find a new set of Pendlay bumpers waiting for me. :)

Re: The Shed 'O Pain
 

Saturday January 5, 2012

Walked up a long steep hill for a couple hours.
Looked around.
Walked back down.

Here's the view from the bottom (if you look hard and squint just so you can see the hill).

Re: The Shed 'O Pain
 

Climbed at CRG with Jeff and Kent. I climbed ok but definitely not up to snuff. I need to climb at least twice a week and bump that up to three times a week as spring approaches.

Later a the Shed.
Mobility Work
Press
5-80#
5-85#
5-95#
3-100#
3-105#
3-110#
1-115#
1-120#
1-125# PR (at least in the last 20 years)
I tried one at 135# and wasn't even close.

I worked in 5 sets of 10 pronators and 5 sets of 10 reverse wrist curls.

JT-You need to get a better picture so I can figure out where you were.:shrug: Kind of looks like Rainier?

Re: The Shed 'O Pain
 

Eric, Justin, Jared, and Daniel visited the Shed today.
Mobility Work
100 Air Squats
90 Double Unders
80 Abmat sit-ups
70 jumping lunges
60 Push ups
50 Kb Swings (I almost puked halfway through these)
40 Wall Balls
30 Box Jumps
20 Pull Ups
10 burpees
27:52

Afterwards we did some skill work; rope climbs and bar and ring muscle ups. Eric busted out his first strict muscle up. Good job buddy! We also stood around and did what crossfitters do best, talk about Crossfit.;)
It was a good time.

Re: The Shed 'O Pain
 

Monday January 7, 2013

40 minutes, AMRAP
5 squat cleans, 95#
5 burpees over the bar
5 strict pullups
5 HSPU
25 double unders

Got 6 complete rounds, then hurled...

Re: The Shed 'O Pain
 

Short warm up

Deadlift
5 185#
5 205#
5 225#
3 245#
3 265#
3 260# (I got distracted and screwed up the progression)
1 275#
1 300#
1 310# miss
1 310# miss

Re: The Shed 'O Pain
 

Monday 1-7-2013
Run:
4x 1.5mi interval, about a 9min/mi pace. Just trying to get some mileage in.

Re: The Shed 'O Pain
 

Tuesday January 8, 2012

Warmup: inchworms, kbs, air squats

EMOM for 8 minutes:
2 power snatches, 5 burpees

21-15-9
OHS (35#) (to an 18" box)
KBS (35#)
3:54

Am very proud of doing the OHS, even with 35#.
This has been a very very challenging movement for me.
Afterwards, in the glow of actually doing some OHS, I went for a record, and got 65# down past parallel and then back up again. There's hope!

Re: The Shed 'O Pain
 

Mobility Work
A few burpees, GHD sit-ups, hips extensions, pull-ups, push-ups, and air squats.

Split Jerk (from the front rack position)
1-135#
1-145#
1-155#
1-165# (miss)
1-165#
1-170#
1-185# (behind the neck)

Met Con

10 toes to bar
10 75# power snatches
10 Wall ball
5 rounds
12:22

Finally got my Rogue Bar today. Of course I used it. Sweet.

JT-Good job on the overhead squats. I think there is a lot to gain by pursuing the movement.

Re: The Shed 'O Pain
 

Tuesday 1-8-2013
Climbed at CRG:
Bouldered for 2 hours with Kevin. Sent that gold problem on the green wall.
Top roped with Lena for 30 minutes.

Re: The Shed 'O Pain
 

1 Problem
3 TGU's 35-45-53-61-72
5 rounds

1 Problem
10 hip extensions w/25#
10 pronators each arm
5 rounds

1 Problem
8 GHD sit-ups
10 reverse wrist curls
5 rounds

1 Problem
3 Bar muscle ups
5 rounds

Pleasant evening in the Shed.

Re: The Shed 'O Pain
 

Wednesday January 9, 2013

Nice long walk by the lake and stadium.

Here's a photo of shame from monday...

(my ribs have finally recovered)

Re: The Shed 'O Pain
 

Wednesday 1-9-2013
C-Town CrossFit
Group Warm-up:
3 rounds of:
30 sec/leg Samson Stretch
10 OHS PVC
10 Sit-ups (No Ab-Mat)
10 Supermans
10 Burpees
(I only did 2 rounds because Larry was checking out my over head squat form)

Strength 1: Push-ups (5xME)
Chest to deck. Full lock out.
(Didn't count the push-ups)
Rest no more than 60 seconds between sets.
Strength 2: Pull-ups (5xME)
Strict pull-ups only.
(Five sets of five)
Rest no more than 60 seconds between sets.

Metcon: No Benchmark (Time)
5 rounds for time.
10 Front Squats 65/35 (75#)
15 KBS 35/20 (20#)
20 Double-unders
(Only did four rounds. Got some good pointers on improving my double-unders)

Re: The Shed 'O Pain
 

Thursday January 10, 2013

Walked one mile nice and slow on the treadmill at 15% incline.
This is the first "official" training WOD for mountain walking in New Mexico and Colorado this year, and then Kilimanjaro next January.

Then, did some deadlifts:
5x135
5x225
5x275
3x315
3x355
1x395

Then did a few bench presses:
5x135
5x185

Nice easy day.

Re: The Shed 'O Pain
 

Mobility Work

Front Squat @ 135# 10-9-8-7-6-5-4-3-2-1
Push-ups 20-18-16-14-12-10-8-6-4-2
Done as couplet.
15:35
The front squats were horrible. My legs are rubber.

Re: The Shed 'O Pain
 

Thursday 1-10-2013
Run:
2mi @ 9:15 min/mi pace

Climb:
Bouldered at CRG for 1-1/2 hrs
(Not a lot of zip today.)

Re: The Shed 'O Pain
 

Friday January 11, 2013

12 minutes to find 3rm of push press.
Got 205
Got 2x215 then failed on the third

Metcon:
3 rounds, for time, of:
20 burpee pullups
20 front squats
20 box jumps

23:53

Re: The Shed 'O Pain
 

Friday 1-11-2013
C-Town CrossFit
Warm-Up/Skill:
Mobilize High Hip + Shoulders

Met-con:
For time.
200 Single-unders (Rx 100 Double-unders)
90 Sit-ups
180 Single-unders (Rx 90 Double-unders)
70 Knees-to-elbows
120 Single-unders (Rx 60 Double-unders)
50 Slam Balls 20# (RX 30#)
80 Single-unders (Rx 40 Double-unders)
30 Wall Balls 20# (RX 30#)
40 Single-unders (Rx 20 Double-unders)
10 Burpee Slam Balls 20# (RX 30#)

Post time.
(Use slam ball for wall balls.)

29:12

Re: The Shed 'O Pain
 

JT visited the Shed today.
Started by running through all 12 of my problems. Last one unsent. Worked in pronators and reverse wrist curls.

Then completed 10 sets of campus board attempts on the 2 minutes.

Then "J.T."
Handstand Push-ups
Ring dips
Push ups
21-15-9
9:53
I think this is a PR as Rx'd.

Afterwards while watching JT practice snatches I practiced a few bar muscle ups.
JT-Thanks for the magazine.

Re: The Shed 'O Pain
 

Saturday January 12, 2012

Worked on skills in the Shed 'o Pain.
Pistol progressions, kipping, false grip for muscle up, snatches.

Re: The Shed 'O Pain
 

Saturday 1-12-2013
Climbed at CRG for 2-1/2 hrs. 24 boulder problems sent (didn't count the ones I didn't finish) and one top rope.

Ran outside:pepper:
About 3 miles in 27:18