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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

JT Kalnay 02-18-2014 01:55 PM

Re: The Shed 'O Pain
 
Tuesday February 18, 2014

@Tim, I'd say you're peaking at the right time for the Open. A strength PR (Front squat) and a skill PR (dubs) on the same day? Excellent. It's going to be mentally tough to "tame the beast" during the taper for the Open and on the rest days before the WODs, but you can do it.

Walked on the treadmill for 75 minutes (2.6 miles) at incline up to 12.5%. Gained 1,000 feet of elevation.

Did 20 empty bar snatches working on speed and hitting my spots. I simply have to get better at the snatch to qualify for Pan Ams and then Worlds.

Jeffrey Fortuna 02-18-2014 05:42 PM

Re: The Shed 'O Pain
 
Monday 2-17-2014
Bouldered at CRG (for the first time in a long time).

10 problems (easy to moderate)
10 push-ups
5 HSPU (static)

10 (about) problems (moderate to hard)
8 laps on campus board
2 laps of pinches on system tiles (red hockey masks)

Tuesday 2-18-2014
Shoveled snow (again):ranting2:

Alisa has a gymnastics comp in Ann Arbor Michigan this Saturday, so we are planning to go a little early and spend a couple of hours bouldering at Planet Rock before her comp. You guys (Tim, JT and Kent) are certainly welcome to meet us there for a little climbing (aka cross training) if it wouldn't interfere too much with training for the open.

JT Kalnay 02-19-2014 03:59 PM

Re: The Shed 'O Pain
 
Wednesday February 19, 2014

Good day hiking, 5 laps of Hogsback Lane.
[url]http://www.mapmyrun.com/view_workout?w=488046679[/url]

@Jeff
Won't be able to make it to Ann Arbor, am heading to Florida for a few weeks, hope you have fun.

Jeffrey Fortuna 02-19-2014 07:10 PM

Re: The Shed 'O Pain
 
Wednesday 2-19-2014
Bouldered at CRG (WOW! Twice in one week!).
10 problems,
10 push-ups,
5 HSPU (strict)

10 problems,
10 push-ups,
5 HSPU (strict)

6 problems ( the hands were just to tender to any more),
10 push-ups,
5 HSPU (strict)

Not the best workout, but a little better than Monday.

JT Kalnay 02-20-2014 01:38 PM

Re: The Shed 'O Pain
 
Thursday February 20, 2014

Rest Day

(although my HR did max out during both the gold medal match in the bonspiel and for the final 5 minutes and the OT in the gold medal women's hockey game...)

Tim Babcock 02-20-2014 04:10 PM

Re: The Shed 'O Pain
 
1 problem
Muscle Ups 1-2-3-4-5
10 pronators each arm
5 rounds

1 problem
Muscle Ups 5-4-3-2-1 (did the last one with 20#)
10 reverse wrist curls
5 rounds

5 additional problems

Sent some of my harder problems I haven't even tried in a couple of months. Pleasantly surprised. Muscle ups felt solid.

JT Kalnay 02-21-2014 10:49 AM

Re: The Shed 'O Pain
 
Friday February 21, 2014

Oly practice:
snatch to 68kg. [url]http://www.coachseye.com/rYak[/url]
c&j to 102kg. [url]http://www.coachseye.com/GvTU[/url]

creeping closer to the 182kg I need to qualify for pan ams.
lower qualifying weights at < 105kg...

Tim Babcock 02-21-2014 08:19 PM

Re: The Shed 'O Pain
 
Led a bunch of fourth graders through a crossfit style workout. Five 20 minute sessions of 12 students each. Fun but I'm pretty tired tonight.

JT Kalnay 02-22-2014 12:18 PM

Re: The Shed 'O Pain
 
Saturday February 22, 2014

Goblet squat and pass through warmup.

Deadlifts
45x5
135x5
185x3
235x1
285x1
325x1
375x1
425x1
475x1
495x1
FAILED at 500, but moved it 3-4" off the ground!!!!

25 wallball shots, unbroken, in 56 seconds (then thighs cramped)

cleans
30x95#, one per minute, 26 of these were really good, 4 were okay
10x115#, 9 of these were good, 1 was a total trainwreck

100 single unders
20 double unders

Tim Babcock 02-22-2014 12:19 PM

Re: The Shed 'O Pain
 
Worked out at Crossfit Tiffin.
Mobility Work
A few reps of the exercises for today's wod.

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
95# pound Thruster, 7 reps
7 Knees to elbows
205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
34:53.

I did this wod in September of 2012. I used 35# dumbbells for the thrusters, 185# for the deadlift, and 60 pounds on the swings. My time then was 40:25. I am pleased with the improvement.
After a 10 minute rest, I finished up with about 125 double unders.
Another good day training at Crossfit Tiffin. I am looking forward to doing my Open wods there.


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