Re: The Shed 'O Pain
 

Saturday June 29, 2013

PM WOD
10+ mile mountain bike ride.
[url]http://www.mapmyrun.com/workout/314917627?utm_campaign=share&utm_source=facebook&utm_content=236472101[/url]

How did I ever ride 112 (after swimming 2.4 then walking 26.2?)

Re: The Shed 'O Pain
 

Sunday June 30, 2013

Goblet squat warmup.
Strength:
Front squats to 225#, two fails at 255#

Metcon:
15 Minute, AMRAP
10xburpees
5xpullups
7 rounds in 15:11.

A WOD Day Poem

I do not like green plates to squat.
I do not like green plates a lot.
I will not squat them with a spot.
I will not squat them, thanks a lot.

Will you squat in a zombie attack?
I will not squat when undead hack.
I will not squat them on my back.
I will not squat them from a rack.

Will you squat them in a box?
I will not squat where music rocks.
I will not squat them with a fox.
I will not squat them with the jocks.

Will you squat them in a comp?
I will not squat with lots of pomp.
I will not squat where fire-breathers chomp.
I will not squat where Froning romps.

Will you squat green plates with yellow?
I will not squat them, my dear fellow.
I will not squat them if you bellow.
I will not squat green plates with yellow.

Will you squat green plates with blues?
You are not listening, silly you.
I will not squat them, spread the news.
I will not squat them, get a clue.

Will you squat green plates with reds?
You're not listening, you'll soon be dead.
I will not squat them overhead.
I will not squat them in the Shed.

Will you ever squat green plates?
I will not ever, your queries I hate.
I would not, could not squat green plates.
I would not, should not squat green plates.

Green plates I hate, they are too brittle.
Green plates I hate, they are too little.
Green plates I hate, green plates stop makin',
Green plates I hate, let's go eat bacon.

JT (with help from Mary, and two Grizzly bears, two!)

Re: The Shed 'O Pain
 

JT and Jeff visited the Shed today.
Mobility Work
Overhead Squats
5 45
5 65
5 95
5 115
5 135
3 155
1 170
1 185

MET CON (courtesy of JT)
HSPU -2" deficit
Pull-ups
135# Deadlift
3-6-9-12-15...
Get as far as you can in 7 minutes.
Got through the round of 12 + 10 HSPU

15 minutes later...
As many muscle ups in 2 minutes as possible. 11 muscle ups.

Re: The Shed 'O Pain
 

Sunday 6-30-2013
The Shed O' Pain

Strength:
OHS 5 rep max:
5x 65, 5x 75, 5x 85, 5x 95, 5x 105, 4x 115
Couldn't quite get the last one out.

Skill:
Worked on ring muscle-ups for a little bit. Came close a couple of times but still no repeat.

Metcon:
7 minute AMRAP
3,3,3,6,6,6,9,9,9,12,12,12,etc.
Handstand push-ups, on 35# plates and one ab mat,
Pull-ups,
135# dead lift
Finished everything except the set of 12 pull-ups.

Re: The Shed 'O Pain
 

Monday July 1, 2013

Walked 3 miles.

65# Grace in 1:42 (was shocked at around 17 reps when I still hadn't broken) Only took a three second break after 25 reps. This was the best I've ever felt doing that type of WOD.

Re: The Shed 'O Pain
 

Monday 7-1-2013
Rest day.

I don't know what I did to my shoulder, but I can't even do a pull-up. This is not good. :(

Re: The Shed 'O Pain
 

Mobility Work

Thrusters
5 45#
5 65#
5 95#
3 105#
3 115#
3 125#
1 135#
1 145# PR
1 155# miss-couldn't quite lock it out

METCON:
5 rounds for reps/mi of:
30 sec. ME Airdyne
30 sec. Rest
30 sec. ME KBS 28kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

Airdyne .19, .185, .185, .19, .19
KBS 15, 15, 15, 15, 15
HR push-ups 19, 15, 16, 16, 16

Tough Met Con!

Jeff-I hope your shoulder feels better quickly.

Re: The Shed 'O Pain
 

@Jeff
Hope your shoulder feels better soon.
Sounds like it's time for some jogging, biking, and sprinting up hill, at the reservoir, with me and Tim!

Tuesday July 2, 2013
Skills ladder and goblet squat wramup.
OHS
5-5-5-5
45-55-65-70

Air Karen
9:45

Swam 25:26 unbroken
Half front crawl, half breastroke, switching every 25 yards
The water was really really really cold.:yikes:

Re: The Shed 'O Pain
 

Mobility Work

Practiced forward tuck rolls. Still hitting kind of hard.
Practiced Handstand walks.
Practiced Double Unders.

METCON
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
13:50

Re: The Shed 'O Pain
 

Hey Tim, I don't know if you saw this.

Throwdown WODS

WOD #1 Grace 30 GTO 135/95 Scaled/Masters 95/65 8 min time cap
WOD #2 6 min AMRAP 50 double under buy in Scaled/Masters 100 singles
5 OHS 115/75 Scaled/Masters 85/55
10 Lateral burpees over bar

WOD #3 12 min time cap 21-15-9
Deadlifts 185/135 Scaled/Masters 135/95
Pullups Scaled/Masters - may use band
Cash out 15 HSPU's
Men 2 #45 plates and 1 ab mat/Women 2 #25 plates and 1 ab mat Scaled/Masters same plates, but may use 2 ab mats

Scoring WOD #1 - placement determined by fastest time overall i.e. 1st place = 1 pt, 2nd place = 2 pts etc
WOD #2 placement determined by most reps completed after double under or single jump rope completion in remainder of 6 mins.
WOD #3 placement determined by fastest time overall
Lowest total points after 3 WODS determine overall score and advancement to Final WOD for top five men and women Rx

Re: The Shed 'O Pain
 

Wednesday July 3, 2013

Walked four miles, felt like I coulda gone five!
[url]http://www.mapmyrun.com/workout/318394695?utm_campaign=share&utm_source=facebook&utm_content=239012311[/url]

10-10-10-10-10
deadlifts (135, 185, 205, 225, 225)
ring dips (black band, bb, bb, green band, gb)

87F, 90% humidity, Gatorade and CrossFit do not mix...
:pukie:

Re: The Shed 'O Pain
 

Thursday July 4, 2013

Volunteering all day at 4th of July in Rochester, Ohio.

"Rest" day...

Re: The Shed 'O Pain
 

Yesterday
Mobility Work
Kettlebell Swings
95# "Grace"
30 Clean and Jerks
3:11

Timed myself doing 50 double unders. 45 seconds. Several misses and even dropped the rope once.

Today
Mobility Work
Strength
5 reps - Close grip bench press
45, 65, 95, 115, 135, 145, 155

METCON
6 min AMRAP 50 double under buy in
5 OHS 85#
10 Lateral burpees over bar
3 rounds
It is short but it's a gasser. It was so much fun I did it a second time after a 6 minute break. Again I got 3 rounds. Both times I did the double unders in about 30 seconds.

Finished up with a bar muscle up every 30 seconds for 5 minutes. Afterwards I did a few muscle ups on the pull up bar on my power rack.

Re: The Shed 'O Pain
 

Friday 7-5-2013

Warm-up:
100 single-unders
50 double-unders

WOD #1:
Grace 30 GTO 95#
5:17

WOD #2
6 min AMRAP
50 double under buy in
5 OHS 75#
10 Lateral burpees over bar
2 full rounds

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35#
5 Pull-ups
5 Burpees
2 Rounds

Front Squat
5 reps at 45#, 65#, 95#, and 115#
Then EMOM for 10 minutes
5 Front Squats @ 135#
Tough, but not as hard as I thought it was going to be.

METCON: 12 min time cap 21-15-9
Deadlifts 135#
Pull-ups
Cash out 15 HSPU's on 2 45# plates with an Abmat in the middle.
8:45 Not satisfied with that time. HSPU's were harder than I thought they would be. I think I can get it around 7 minutes.

Re: The Shed 'O Pain
 

Saturday July 6, 2013

Rowed 2500m in 10:16, very casual.

3 Rounds of:
1 minute ME burpees
1 minute ME 75# snatch
1 minute ME 24" boxups
1 minute ME 75# thrusters
1 minute C2B pullups
1 minute rest

8,4,11,4,12
8,4,11,5,12
8,4,11,6,12

Re: The Shed 'O Pain
 

Saturday July 6, 2013 (pm)

Walked nine holes of golf (about 2 miles) in 87F heat.
7 over par.
It was really really really hot and humid...

Re: The Shed 'O Pain
 

Sunday July 7, 2013

a.m.
Walked 9 holes of golf, not as hot as yesterday, 8 over (including a birdie on the last hole!)

p.m.
goblet squat and dumbell warmup

7 Minutes
AMRAP
4 deadlifts, 115#
8 hang power cleans, 115#
12 STO, 115#
3 rounds plus 20
(This was the first WOD in the Friendship CrossFit Master's Challenge last fall, where I got 3 rounds plus 19, which was good enough for second place in that WOD. It felt AWESOME to get one more rep than last year!!!)

Strength
Bench Press
10-5---5-----5---3----3----1----1
45-95-135-185-205-225-240-255
(might have got 260 or 265 but I was by myself without a spotter so I got scared and stopped...)

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53
5 pull-ups
5 burpees
3 rounds
A few clean and jerks @ 115#.

"Grace" @ 115#
30 clean and jerks
4:55

EMOM for 10 minutes
1 weighted ring muscle up 0,0,5,5,10,10,15,15,20,20#
15 double unders

Finished up with Farmers Walks.
10 trips around the shed on the minute. I used a 72# and 61# kettlebell. I alternated hands and directions each trip. It was fun doing something different.

Re: The Shed 'O Pain
 

Monday July 8, 2013

Mini-43 (It is Larry Crooks 43rd birthday today and I was unable to even contemplate doing the actual 43 that was programmed)

43 thrusters at 45#
43 jumping T2B (got the toes inside the hands on every rep!)
43 KBS at 35#
43 burpees.
25:08
(This was a real mental grind)

Then, 30 minutes of continuous swimming, front crawl up the pool, breast stroke back down the pool. The first 5 minutes and the last 5 minutes were tough.

Re: The Shed 'O Pain
 

Monday 708-2013
Ran an easy 5k in the rain. It was a very slow easy pace, maybe 10min/mi, trying not to further irritate my hamstrings. The first 3/4mi leg felt pretty rough but after a short water stop, I was able to get into an easy groove. It actually felt pretty good even though it was so slow. For now, I am happy with this.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
5 pull-ups
5 burpees
3 rounds

METCON: 12 min time cap 21-15-9
Deadlifts 135#
Pull-ups
Cash out 15 HSPU's on 2 45# plates with an Abmat in the middle.
8:20
Again the HSPU's took longer than I would have liked. Sub 8 minutes would be a good time for me.
I plan on hitting it tomorrow and then resting Thursday and Friday. I will probably do mobility work and my typical warm up both days. I have read that warming up helps you recover better than doing nothing at all. Make sense? The theory is that the body expects to get hammered and goes into recovery mode even though you didn't actually workout.

I'm really looking forward to Saturday, but I'll be glad when it's over. I am beginning to obsess a little.

Re: The Shed 'O Pain
 

Tuesday July 9, 2013

Goblet squat warmup. (this made the globos raise an eyebrow)

Deadlifts
45-135-185-225-275-325-375-400 (ran out of weights & bent the globo bar)
10--5----5----3----3----1----1----1
(this alarmed the globos, particulary the bent bar)

Back Squat
45-95-135-185-225-275-305-345
10--5--5----5-----3---1----1----1
(a small group were watching, with their fingers poised over 911 on their cell phones. did anyone think to take a frickin' video? D*mn globos)

All the screaming, crashing, and clanking disturbed the globos...
But, all the screaming was good training for my MC gig at the comp on Saturday.

Re: The Shed 'O Pain
 

Tuesday 7-9-2013
Another 5k run (jog) tonight. Much hotter than last night, 84F. Legs feel really week. It's going to take a lot of work to get back to where I want to be. That just reminded me of a great training philosophy I read once.

"If you train for where you want to be instead of where you are, you'll never get there."

@Tim - "I am beginning to obsess a little." Really? You?

Re: The Shed 'O Pain
 

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

95# "Grace"
3:11 again. I took a video and timed my work time. I was working 1:52. It took me a little less than 4 seconds per rep. With a little less rest I should be able to break 3 minutes.

15 minutes later...
6 minute AMRAP
50 double unders buy in. Almost unbroken.
5 OHS @ 85#
10 Lateral burpees over the bar
3 rounds even. A good goal would be to complete 3 full rounds + 5 reps.

Afterwards I took an easy 2 mile bicycle ride to cool down.

Re: The Shed 'O Pain
 

2 Problems
3 TGU's each arm 35, 45, 53, 45, 35
10 Pronators
5 rounds

May go for a bike ride later.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS @35#
5 Pull-ups
5 Burpees
15 Dubs
3 Rounds
A few bar muscle ups to finish up.

Took my time and enjoyed the pleasant morning in the Shed.

Re: The Shed 'O Pain
 

Wed-Thur-Fri (Trip To Minnesota)

Consumed approximately 27,500 calories of ice cream.

Re: The Shed 'O Pain
 

Participated in the Team Williams Throwdown today.

WOD #1 Grace 30 GTO Masters 95# 2:31

WOD #2 6 min AMRAP 50 double under buy in
5 OHS Masters 85#
10 Lateral burpees over bar
4 rounds even

WOD #3 12 min time cap 21-15-9
Deadlifts Masters 135#
Pullups
Cash out 15 HSPU's From the floor with one abmat.
5:35
Very satisfied with all my performances.

Had a really good time today. A lot of really good athletes. I came in third out of 6 in the master's division. The top 2 masters are very good crossfitters by any measure. They were impressive.
Jeff really stepped up his game today. He had 3 solid performances. JT was the Master of Ceremonies and did a great job. I agree with JT in that the Shed O' Pain was well represented today.

Re: The Shed 'O Pain
 

Saturday 713-2013
Team Williams Throwdown @ NFT CrossFit in Norwalk

WOD #1
Grace 30 GTO 95#
(the goal was to do it in under 5 minutes)
3:06

WOD #2
6 min AMRAP
50 double under buy in,
5 OHS 85#
10 Lateral burpees over bar
(the goal was to complete 2 full rounds)
2 rounds + 3 OHS (43 total reps)

WOD #3
12 min time cap 21-15-9
Deadlifts 135#
Pullups
Cash out 15 HSPU's from the floor no abmat.
(the goal was to finish under the time cap)
6:18
I finished fifth out of six in Masters. I couldn't be happier with my performance today.
Tim really did a great job. Finishing third against those other guys was totally respectable.
JT was awesome as the Master of Ceremonies for the event. Hopefully(?) he'll be able to talk again soon. Maybe a little Hagen Dasz would help the sore throat.

Thanks Kim Williams and everyone who worked so hard to make this such an awesome event.

Re: The Shed 'O Pain
 

Saturday July 13, 2013

The power of competition

[url]http://jtkalnaynovels.wordpress.com/2013/07/14/dear-crossfit-the-power-of-competition/[/url]

Re: The Shed 'O Pain
 

Sunday July 14, 2013

Walked two miles.

Biked 11 miles (1 minute faster than last time over the same loop).

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35#
5 HSPU
15 Dubs
3 rounds

Back Squat
5 135#
5 155#
5 185#
4 205#
1 225#
Didn't push it on these. Still watching my back.

METCON
Three rounds for time of:
115 pound Hang power clean, 15 reps
15 Burpees
7:37

Buy out
EMOM for 10 minutes
2 ring muscle ups

Re: The Shed 'O Pain
 

Monday July 15, 2013

goblet squat warmup

150 air squats for time: 9:37

strict press
10-5---5--5-----3----2----1----1
45-65-95-135-155-165-170-175

33 minutes unbroken swimming, 1/2 front crawl, 1/2 breast stroke
felt very comfortable in the water today, could have easily kept going, might see if I can get to an hour unbroken by the end of the summer.

Re: The Shed 'O Pain
 

Tuesday July 16, 2013

Thighs were tired/sore from yesterday's 150 air squats, but better than the last time.

Today:
walked 3.33 miles in 90F/90% humidity.

Then, did "Metronome Grace".
Did a 95# C&J every ten seconds on the ten second mark.
Did 25 at ten seconds apiece (250 seconds) then did the last five as fast as possible (15 more seconds) for a total of 265 seconds, or 4:25.

Am going to experiment with other Metronome Graces to find which works best for me. Future experiments include:
going on 9 second intervals then sprinting home
going on 8 second intervals then sprinting home
doing 2 reps in an interval (e.g., 2 in 19, 2 in 18, 2 in 17)
doing 3 reps in an interval (e.g., 3 in 25, 3 in 24, 3 in 23)

one of these is going to optimize my Grace time.
Then I'll do similar experiments on other workouts.

Re: The Shed 'O Pain
 

Tuesday 7-16-2013
Took the bike for a spin around the block. The block happens to be 20 miles (from my house to Shaker Square and back). The first ride of the year, so I didn't have high expectations; I just wanted to get outside. I did much better than I expected, but still WAY under par. The batterie on my cycle computer died so I don't have stats but it was a nice ride.

Re: The Shed 'O Pain
 

Wednesday July 17, 2013

Rest Day

Thursday July 18, 2013

7 minutes, AMRAP, burpees
57

5 TGUs each side, 15#

Ten dumbbell snatches each side, 20#

Ten one handed OHS each side, 20#

Re: The Shed 'O Pain
 

Yesterday at Burr Oak State Park Lodge
Tabata Run
2.5 minutes @ 4mph 1% incline
2.5 minutes @ 6mph 1% incline
5 minutes @ 8.0 mph 1% incline
5 minutes @ 4 mph 1% incline
10 X 20 seconds work + 10 seconds rest @ 7.0 mph-12% incline
5 minutes 4-3 mph
Felt pretty tough. Calves are sore today.

Today-After attending a teacher conference in Columbus I hit a local Crossfit gym. Going in I noticed my left wrist was bothering me. Should have called it quits.

10 KBS 35#
5 Pull Ups
5 Burpees
2 rounds

Overhead Squats
5 45#
5 65#
5 95#
These hurt my wrist like crazy so I switched to front squats.
5 115#
5 135#
5 155#
These also hurt my left wrist.

Afterwards I did 50 pull ups and 50 sit-ups. Finished up with a 1000 meter row.
Probably shouldn't have worked out at all. I could barely move my wrist at all afterwards. It's feeling a little better now. I'm not sure what I did to it. I do remember whacking it at the conference on a pole. It stung but I didn't give it much thought. After the initial whack it didn't hurt and I had no pain at all. So I'm not sure. It's not swollen at all. If it doesn't get better I will get it checked out.

Re: The Shed 'O Pain
 

Friday July 19, 2013

Walked several miles on grassy hills.

It was hot.

I was happy.

Sorry to hear about the sore wrist. Sounds like you've got some hill repeats in your future!

Re: The Shed 'O Pain
 

Jeff and Rhonda visited the Shed today.

We all did Murph. Mary did half Murph.
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
47:25
Wrist felt much better today. I was able to do a few muscle ups too.
Fun working out with Jeff and Rhonda.