Re: The Shed 'O Pain
 

@Tim, awesome 160# thruster. I love how the chalk/dust flies off the mats when the 160# lands! With a 160# thruster and all the snatch and C&J work you've done we've got to enter you in a master weightlifting comp!

Wednesday March 12, 2014

air squat, goblet squat, pistol progression warmup

5 snatches at 65#
5 c&j at 65#

5 snatches at 95#
5 c&J at 95#

walked two miles on the treadmill, all uphill, 25# in the dorsal duffel for the first mile, 10# for the second mile (which was more uphill)

10 OHS at 45# cashout

Re: The Shed 'O Pain
 

Thursday March 13, 2014

Goblet squat, pass through, OHS warmup

double under buy-in

10 snatches at 45# (did not bend arms on any!)

10 snatches at 95# (bent arms on every *#%$ one)

burpee buy out (burpees suck, but who doesn't know that...)

Re: The Shed 'O Pain
 

2 problems
TGU's 5-4-3-2-1/35-45-53-61-72#
10 pronators
5 rounds

50 burpees
2:38 PR - That was painful!

Re: The Shed 'O Pain
 

Friday March 14, 2014

Oly warmup
Snatch practice and drills up to 50kg.
Then did 10 attempts at 70kg (my PR)
Went 1-10, with 2 near misses, and 7 nfws.

Got a great tip from Kim Williams.
Drilled it at 50kg.

Tried 71kg, got it (a new PR)
Tried 72kg, got it (another new PR)

By this time I was totally worked, so I quit.

Re: The Shed 'O Pain
 

Saturday March 15, 2014

Beware the ides of March...

Excellent day training for Peru.
[url]http://www.mapmyrun.com/view_workout?w=507825675[/url]
[url]https://share.delorme.com/johnkalnay[/url]

Also made a 14.3 video and did 14.3 a couple times.
[url]http://www.youtube.com/watch?v=OjJd25mzD10&feature=youtu.be[/url]

Re: The Shed 'O Pain
 

Completed 14.3 at Crossfit Tiffin.

Mobility Work
500 meter row
A few reps of several exercises
5 deadlifts with 95, 135, 185, & 225
Some step ups in between.

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
95 reps
I'm happy with the result. Definitely not my best workout but I'm glad to have been able to complete 5 reps @ 275#. My back held up fine. It feels a little worked but not injured.
Lisa, Eric, and others cheered me on. Nice.

JT, I really like your tip about getting both legs up on the box before standing up. Gold!

Re: The Shed 'O Pain
 

20 band pull aparts
3 kettlebell arm bars each arm 20, 35, 45, 53
4 rounds

5 strict pull ups
10 push ups
15 air squats
3 rounds

14 minutes
1 rope climb on the odds
5 burpees and 10 air squats on the evens

HSPU
Ring Dips
Push ups
10-9-8-7-6-5-4-3-2-1
Didn't time it. Did it while carrying on a conversation with JT. All unbroken but lots of rest in between movements.

Re: The Shed 'O Pain
 

Sunday March 16, 2014

goblet squat and pass throughs
3x20# tgu on each side
3x35# tgu on each side
10 ring dips with green band
10 ring dips with blue band
5 shoot throughs
10x45# strict press
10x65# strict press
5x95# strict press
5x115# strict press
3x125
1x135
1x145
1x155
1x165
failed at 175
failed at 170

10x115# push press
10x115# push press
4-5-4-3-2-1 pullups (haven't done pullups in a LONG time).

Pondered 14.4 and 14.5 with Tim.
I'm thinking we're going to see a 15 minute: amrap of
150 wbs
25 hspu
max effort muscle ups

and then 12 minutes of:
3-3-6-6-9-9...
95# thrusters
T2B

Re: The Shed 'O Pain
 

Monday March 17, 2014

"Rest" day (walked 1 very easy mile, worked 14 very long hours)

Re: The Shed 'O Pain
 

Tuesday March 18, 2014

Good day training for Peru.
Six laps on Hogs Back Hill with my brother.
[url]http://www.mapmyrun.com/view_workout?w=510322511[/url]

Oly practice on tap for tomorrow.