Re: The Shed 'O Pain
 

Sunday March 8, 2015

A.M.
Mobility and body work, some TGUs, some goblet and OHS, some KB swings, some GHD, lots of rolling around and lacrosse ball work.

Afternoon
One hour on the court coaching basketball.
Teenagers are really really fast and have lots of energy...

Re: The Shed 'O Pain
 

Monday March 9, 2015

REST DAY (if you count falling asleep at your desk twice in one day and having a nap as "rest")

Re: The Shed 'O Pain
 

Wall Balls 10, 15, 20
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

A few thrusters @ 45, 65, & 95#

10 minute EMOM
5 thrusters @ 95#
Tough!

"Elizabeth"
21-15-9
power cleans @ 115#
ring dips
9:30

5 minute EMOM
30 double unders + 5 burpees
Tough! I was thinking 10 minutes. I barely made it 5.

Ran a half mile with Mary for a cool down.

Re: The Shed 'O Pain
 

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

5 ring muscle ups

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. Made it to 4 minutes.

Re: The Shed 'O Pain
 

Tuesday March 10, 2015

Walked 1.5 miles

Coached basketball for an hour.
Who knew that showing kids how to pass a basketball, how to shoot a basketball, and how to shuffle and run was so exhausting!!!

Am going to lift something overhead for the first time since the Arnold today.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

3 strict presses @ 45, 65, 95, 105, & 115#
3 push presses @ 125, 135, & 145#
1 jerk @ 155 & 165#

20 wall balls
30 dubs
3 muscle ups
5 rounds
15:43

Re: The Shed 'O Pain
 

1 problem
10 back extensions 0, 10, 15, 20, 25#
10 reverse wrist curls
5 rounds

1 problem
10 push ups
5 rounds

1 problem
3 strict pull ups 0, 10, 20, 30, 40#
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. Made it to 5 minutes.

Ran a half mile with Mary.

Re: The Shed 'O Pain
 

Wednesday March 11, 2015

Back on the bar!
stretching and mobility
snatch practice at Rubber City Weighlifting under the scrutiny of Coach Dan Bell.

empty bar drills
20 for 20 at 40kg (the first 3-4 were near misses b/c my body is only starting to move again after the Arnold)

Thursday March 12, 2015

Stretching and mobility
C&J practice at The Bar CrossFit under the scrutiny of Coach Mark Hansbrough (Dan's friend and colleague)
empty bar drills
25 for 25 at weights ranging from 65 pounds to 135 pounds
It felt good to get moving again.

Then, coached basketball for 1.5 hours. Who knew that just standing on your feet for an hour and a half throwing passes and teaching kids fundamentals was so hard!

Re: The Shed 'O Pain
 

Friday March 13, 2015

Rock climbing at Kendall Cliffs

Managed to haul my enormous bulk up three routes. My fingers are sore! A rock climbing route takes WAY LONGER than an Olympic lift... Might have to start using the hang board in the Shed.

Re: The Shed 'O Pain
 

Saturday March 14, 2015

Stretching and mobility,
Snatch practice
10 for 10 at 95#
5 for 5 at 115#
5 for 5 at 125#

Watched Tim bust out 314.99999 reps on 15.3

Later, did presses in the barn

Re: The Shed 'O Pain
 

Completed 15.3 at Crossfit Tiffin. Lisa and JT cheered me on to a solid performance (for me).

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders
2 rounds even
314 reps on pi day.:)

Re: The Shed 'O Pain
 

1 problem
10 back extensions
5 rounds

1 problem
12 ab roll outs
5 rounds

1 problem
5 HSPUs (a few strict)
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. Made it to 6 minutes. (18 rounds)

Re: The Shed 'O Pain
 

Sunday March 15, 2015

Constantly Varied, all in one day...

TGUs, GHDs, goblet squat holds, OHS holds, fingerboard holds.
A tiny little bit of bouldering.
Muscle up progressions (ring pullups, ring dips)
Pistol progressions (one foot fall downs, ring up/downs)

15 rounds of death by kettlebell.

Re: The Shed 'O Pain
 

10 wall balls
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

5 thrusters @ 45, 65, 95#

5 sets of 10 thrusters @ 95# on the 3 minutes.

21 box jumps (step ups)
15 bar facing burpees
9 power cleans @ 135#
3 rounds
13:47

Re: The Shed 'O Pain
 

Monday March 16, 2015

Walked .85 of a mile downhill to Ctown CrossFit.
Did C&J practice until I dislocated the baby finger on my right hand.
Sat down.
Reduced the dislocation on my own b/c it was too gruesome for any onlookers to touch.
Walked .85 of a mile uphill home.

Might be time for a new hobby....

Re: The Shed 'O Pain
 

JT- I hope your finger is okay????

1 problem
15 push ups
5 rounds

5 ring muscle ups

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...
Moon #5 (open crimp)
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 (15 sec)

Only 30 minutes tonight.

Re: The Shed 'O Pain
 

Tuesday March 17, 2015

Walked two miles. Did the second mile bouncing a basketball in my left hand. This was very challenging.

Re: The Shed 'O Pain
 

Wednesday March 18, 2015

Walked 1 mile on the dreadmill, increasing elevation every .1 mile.
Did 2 wall ball shots and 2 burpees.
WBS are really hard after walking a mile b/c my legs got tight.
Did 20 light weight lat pulldowns all the way to my lap (muscle up progression work).
Held a goblet squat.
Walked up the stairs from the gym to my 8th floor condo.
Finger feels okay today, doesn't hurt to type.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 strict pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

5 deadlifts @ 135, 165, & 185#

5 minute EMOM
5 deadlifts @ 225#

5 minute EMOM
5 shoulder to overhead 115# (from the floor)

21-15-9
KBS 53#
burpees
5:35 (a nice burner)

5 ring muscle ups
5 attempts at a strict bar muscle up, none successful. One was pretty close. I will get these back.

Re: The Shed 'O Pain
 

1 TGU each arm (get up, out the door, around the shed, back in the door, get down)
35, 45, 53, 61, 72#
Had to toss the kettlebell onto the mat for 72#.
2 problems
5 rounds

1 ring muscle up
1 problem
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. Made it to 6 min + 20 sec. (19 rounds)

Re: The Shed 'O Pain
 

Thursday March 19, 2015

1.5 hours coaching basketball. I threw approximately 200 passes in this time and rebounded approximately 200 shots. I have noticed that I'm really moving around on the court better after 5 practices. These kids are either going to keep me young or kill me!

Re: The Shed 'O Pain
 

Friday March 20, 2015

Day 1 of training cycle for 2015 Master's Pan Am Weightlifting Championship.

Held a goblet squat, did pass throughs, did hip extensions, rolled around on the floor to loosen up lower back, did walking lunges.

Power position drills.
High hang drills.

Snatches
10x95
3x125
3x135
16 for 16 (baby finger felt okay)

Back Squats
3x5 @ 135

Two burpees
Five wall ball shots
Ten ring lock offs (baby finger didn't feel so okay)

Rowed 1500m, first 1000 at a leisurely pace, last 500 as 5x100 all out.

Re: The Shed 'O Pain
 

10 kbs 35#
5 pull ups
5 burpees
Shoulder Mobilization Routine
2 rounds

Practiced the new standard for HSPUs. If I measured correctly, it shouldn't be a problem.

Finished up with a little foam rolling.

Re: The Shed 'O Pain
 

Completed 15.4 at Crossfit Tiffin. Lisa cheered me on to another solid performance (for me).

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
43 reps
The HSPUs were definitely harder with the new standard but the cleans were the limiting factor for me. I managed to do 13 cleans @ 185# in the 8 minute timeframe. I'm pleased with that. My sternum is now very sore due to catching the bar too low on my chest. Something to work on. Here is some footage of the first part of the workout.
[URL="https://www.youtube.com/watch?v=8TCxPJXQa2s"]https://www.youtube.com/watch?v=8TCxPJXQa2s[/URL]

Re: The Shed 'O Pain
 

Saturday March 21, 2015

@Tim, nice job on 15.4, that's a lot of cleans at/near your PR weight.

Walked a mile around the farm. Raked stones onto the driveway for half an hour (this was brutal). Played catch for a while (this was fun).

Spending the day with Kendrick Ferris tomorrow.

Re: The Shed 'O Pain
 

2 problems
10 back extensions 0, 10, 15, 20, 25#
5 rounds

1 problem
2 muscle ups
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds
2 rounds with 5 minute rest between.
Worked pistol progressions during 5 minutes. Too little too late I think. Hopefully they don't show up.

Sternum is fine. :)

Re: The Shed 'O Pain
 

Sunday March 22, 2015

Spent the day lifting with Kendrick Farris. The real value of these expeditions is seeing the superior athlete get into the positions, and in recalibrating my world view of what the body can do.

Re: The Shed 'O Pain
 

Monday March 23, 2015

Walked briskly to Ctown CrossFit
Stretched

Did five rounds of:
1 pullup
1 T2b
1 WBS
1 burpee

This gassed me...

Did empty bar drills focusing on getting more vertical over the knees and into the pockets.

Walked home, not as quickly.

Re: The Shed 'O Pain
 

10 wall balls
5 pull ups 0, 5, 10#
5 burpees
shoulder mobilization routine
3 rounds

5 Thrusters @ 45, 65, 95#

For time:
1 mile AirDyne
40 box over burpees
30 thrusters @ 95#
20 front squats @ 95#
10 shoulder to overhead @ 95#
21:35

400 meter farmers carry
53 & 62# kettlebell
5:51 (felt like an hour)

Re: The Shed 'O Pain
 

Tuesday March 24, 2015

Walked 2 miles on the treadmill.
.5 at 2.0
.5 at 2.1
.5 at 2.2
.5 at 2.3 (this is really moving right along for me lately)

Neither leg fell asleep while walking, which is a very positive thing. Going to have a snatch session Wednesday, walk on Thursday, and a c&j session on Friday.

Re: The Shed 'O Pain
 

Back decided to act up today. :(
All I could manage is a few pull ups, push ups, and foam rolling. I hope it gets better fast.

Re: The Shed 'O Pain
 

@Tim, sorry to hear about the back. Must be the whiplash from the weather being winter/spring/winter/summer/winter/spring/winter...

Wednesday March 25, 2015
Walked very briskly downhill to Ctown
Pass throughs, goblet squat, hip extensions, rack extension
Snatch practice up to 135# (16 for 16)
C&J practice up to 155# (10 for 10)

6 pullups
6 dips
2 burpees

Walked slowly home back up the hill.

Re: The Shed 'O Pain
 

Woke up this morning with a pain in my neck. The pain radiated to my left shoulder. It hurt so much I stayed home from school. It still is painful but not as bad. There is some weakness in my left arm too. The 2015 Open is over for me. I am now only a fan. I had a good Open even though I won't be able to do the last workout.
Did the Open cause my injury? I don't think so. I worked out pretty hard on Sunday and Monday and had no problems. Lower back was very sore yesterday afternoon and then woke up this morning with the pain in my neck and shoulder. I'm not ruling it out completely though, I was pulling really hard on the 185# cleans. It could have been a delayed reaction.
Working out hard is a deeply embedded part of my life. I believe it makes me a healthy, capable human being. It enhances my existence greatly. However, injuries will pop up from time to time. They are a chance to reflect, learn, and gain wisdom.

Re: The Shed 'O Pain
 

@Tim, hope you feel better soon. Great perspective on the injury. All I can ever manage when I get injured is to get ****ed off...

Thursday March 26, 2015

Rowed 5k (did last 500 under 2 minutes)
Did lots of stretching, especially hips and lower back
10 walking lunges with 11# bar overhead
3 pullups
3 dips
2 burpees
10 OHS with 11# bar

then played around with some empty bar drills, trying to use my legs to get the bar overhead instead of my back.

Re: The Shed 'O Pain
 

Some gentle shoulder band stretches.
10 back extensions
5 GHDSU
3 rounds

Easy 0.5 mile on airdyne.

30 minute Airdyne Test – 1 minute on – 1 minute off 15 rounds for Distance.
5.49 miles

Shoulder and neck are already feeling a lot better. Some pronounced weakness in the left shoulder though.

Mary did a great workout while I AirDyned. She warmed up, did front squats, a metcon, and a core workout.

Re: The Shed 'O Pain
 

Friday March 27, 2015

Explained the difference between rowing for calories and rowing for distance about 50 times.

pass throughs, goblet squat, hip stretches, empty bar drills

Snatch Workout (trying to be more upright and use my legs instead of my back)
2 for 2 at 40kg
2 for 2 at 50kg
2 for 2 at 55kg
2 for 2 at 60kg
1 for 1 at 65 kg
3 for 5 at 70 kg (this is my normal meet opening weight)
5 for 5 at 50kg (went down to a sure weight to work on the adjusted setup. By setting up better I keep my shoulders over the bar better, which prevents being pulled forward so much, which in turn prevents having to over compensate by using my back to loop it up. This could really improve my snatches, and my cleans, and reduce back pain, once I get it ingrained)

Re: The Shed 'O Pain
 

Limited workout today due to shoulder pain.

Bulgarian split squat
5 X 5 each leg
0, 10, 20, 35, 45

Some press with the 10# bar.

I'll do what I can for now.

Re: The Shed 'O Pain
 

Tim, sorry to hear you are injured. The two of us are going to make a great team at The New this year. I just injured my left knee at CRG Thursday. I'm 95% sure it's a torn medial meniscus. It feels exactly like the right knee did when I injured, but maybe a little worse. I'm going to take a week off of running and climbing and seriously limit the yoga. I'll asses how it feels at that point and go from there. I already have an appointment with my doctor for a physical exam on the 16th, so I can always get his opinion at that point.

Re: The Shed 'O Pain
 

@Jeff, sorry to hear about your knee. You and Tim are probably going need me to put up some topropes for you at the NRG... :)

Saturday March 28, 2015

Stretching
20 minutes stepping up onto a 12" box carrying 5# kb

1 hour of coaching basketball.

I love working with kids who want to get better and who work hard.

Re: The Shed 'O Pain
 

A little foam rolling.

15 minute AMRAP
10 back extensions
5 GHDSU
20 step ups to 20" box
8 rounds

Ring support holds
4 rounds of 20 seconds work + 10 seconds rest

May try some unilateral training tomorrow.

Hang in there Jeff, slowly get back at it, doing what you can.