CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

JT Kalnay 12-07-2014 06:16 AM

Re: The Shed 'O Pain
 
@Jeff, that programming has a lot of heavy lifting in it, no wonder you can do OHS with the kidlings...

Saturday December 6, 2014

Had to skip the Oly meet in Grafton.
Got in a 1.2 mile walk.

Tim Babcock 12-07-2014 09:17 AM

Re: The Shed 'O Pain
 
1 problem
10 pronators
10 push ups
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...
Metolius board-medium edge 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
10. 20 second hang / 1 pull up

Finished up with...
5 GHDSU
30 second goblet hold
30 second seiza hold (for ankle mobility, I've noticed my right ankle is much less flexible than my left)

JT Kalnay 12-07-2014 10:45 AM

Re: The Shed 'O Pain
 
Sunday December 7th, 2014

Ten different stretching and mobility movements to loosen up my sore back.

Death By Kettlebell
(started with 20# overhead, went to 15# and then 10# to eye level for rounds 11-19, then back to 20# for the final round of 20)
Was very happy to finish this and to keep moving for the 20 minutes.
This is going to be my go-to Sunday workout until I can finish it at 35# for all twenty rounds. KB swings rule.

Tim Babcock 12-08-2014 04:26 PM

Re: The Shed 'O Pain
 
Mobility Work
Wall Balls 10, 15, 20 reps
5 pull ups
5 burpees
Shoulder Mobilization Routine (all done while kneeling in the seiza pose)
3 rounds

4 front squats @ 45, 65, 95, 115, and 135#

6 sets of 4 front squats @ 155#
Week 2, day 1

5 sets of 30 KBS @ 35# with a minute rest between sets. Hardest part was the grip.

10 minute EMOM
odd minutes - 30 dubs
even minutes - 6 pull ups

JT Kalnay 12-09-2014 06:39 AM

Re: The Shed 'O Pain
 
@Tim, that's a good way to double dip by doing the shoulder mobilization and ankle stretching at the same time. Very efficient.

Monday December 8, 2014

Snatch Practice (while wearing sneakers instead of lifting shoes)
10x40kg
10x50kg
5x60kg
1 @ 62, 64, 66, 68, 70. Felt good to get 70kg again.
I think I'm going to retire the lifting shoes and stick with the sneakers.
It seems like my thighs, hip, butt and back hurt much more after lifting and squatting with the lifting shoes. Also, I've hit my two best totals wearing sneakers, so, I think that's that....

Stopped at the rock climbing gym on the way home from RCW and climbed four easy routes. My forearms got severely pumped.

JT Kalnay 12-09-2014 03:58 PM

Re: The Shed 'O Pain
 
Tuesday December 9, 2014

Walked a mile on the treadmill.
Held a goblet squat.

A nice little circuit of:

dumbbell presses (10 with each arm)
lat pulldowns, 10
ghd situps, 3
ghd back extensions, 3

made it through dumbells weighing 10, 20, 25, 30, 35, and 40.
need to get back to where I can go through the 55# dumbells...

Tim Babcock 12-09-2014 04:35 PM

Re: The Shed 'O Pain
 
1 problem
10 pronators
10 push ups
5 rounds

1 problem
5 strict HSPUs on an abmat
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...
Metolius board-small edge
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
10. 20 second hang / 1 pull up

JT Kalnay 12-10-2014 03:58 PM

Re: The Shed 'O Pain
 
Wednesday December 10, 2014

Rowed 1k

Mobility

C&J Practice (I stank)
3-3-3-3-3-3-1-1
45-75-105-135-165-195-215(missed the j)-220(missed the j)

I've been so focused on learning to snatch better that I haven't been going overhead enough with the jerk and it is showing...

Tim Babcock 12-10-2014 05:08 PM

Re: The Shed 'O Pain
 
Mobility Work
Wall balls 15, 20, 20
5 pull ups
5 burpees
Shoulder Mobilization Routine (all done while kneeling in the seiza pose)
3 rounds

2 front squats @ 45, 65, 95, 115, & 135#.

6 sets of 2 front squats @ 155#
Week 2, day 2

Clean & Jerk 135#
Ring Muscle Ups
9-7-5
40 dubs after each round
17:38

JT Kalnay 12-11-2014 04:36 PM

Re: The Shed 'O Pain
 
Thursday December 11, 2014

I dug the hole pretty deep today...

Rowed 2k in 8:57

Twenty overhead walking lunges with 11# bar

E2MO2M, jerks from the boxes
3-3-3-3-1
75-95-135-185-215

Followed immediately by
E2MO2M, deadlifts
3-3-3-3-3-3-3
185 snatch grip
215 snatch grip
215 clean grip
265 clean grip
285 clean grip
395 clean grip
445 clean grip (the world was spinning on this one)

Followed immediately by
500m row, 1:37
1 minute rest
500m row, 1:59

Then I laid on the floor for about 10 minutes...


All times are GMT -7. The time now is 12:25 AM.


CrossFit is a registered trademark of CrossFit Inc.