Re: The Shed 'O Pain
 

Tuesday December 2, 2014

@Jeff, that's some nice programming. The guys at your box seem to know what they're doing.

@Tim, you'll get the 205# FS, you're not that far off, and you can be focused when you want to...

Mobility

Clean and Jerk Practice
5-5-5-5-5-1-1-1-1
95, 125, 155, 185, 215, 220, 225 (missed jerk), 230 (missed jerk), 235 (missed clean)

Front Squats
3-3-3-3-3-3-1-1
95, 125, 155, 185, 215, 225, 235

Re: The Shed 'O Pain
 

Wednesday December 3, 2014

REST DAY

Feeling very worked after back to back oly and squat days, which followed splitting wood on sunday, and snatch practice on Saturday, and and and

Rest is Training Too

Re: The Shed 'O Pain
 

1 problem
10 pronators
10 push ups
5 rounds

Pyramid Hangboard Workout
10 sets @ 12.5#

Worked in 5 sets of 10 ab wheel rollouts.

Re: The Shed 'O Pain
 

WED DECEMBER 03, 2014 WEDNESDAY CROSSFIT CLASS
Split Jerk (1-1-1-1-1)

Metcon (AMRAP - Reps)
12 min amrap

100 Dubs
80 sit ups
60 BW lunges
40 Push press 75/45
20 Bar Muscle ups RX+
(20 C2B RX)

My results
worked up to 150 split jerk ORM

12 min AMRAP
100 dubs
80 sit ups
60 walking lunges
40 push press @45 lbs.
2 near miss bar muscle ups

Re: The Shed 'O Pain
 

Thursday December 4, 2014

1 mile walk in the late fall sun.

20 foot sled pull, for time, 12 minutes, 2 seconds (see attached photo of sled)

Full size photo available on Facebook.

Re: The Shed 'O Pain
 

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

3 Front Squats @ 45, 65, 95, 115, & 135#

Week 1, Day 2
Front Squat
6 sets of 3 reps @ 155#

12 minute AMRAP
100 Dubs
80 Abmat sit ups
60 BW lunges
40 Push press 75#
20 C2B Pull Ups
0 rounds + 295 reps

Thanks for the workout Jeff. It's a good one. Keep them coming.

JT - Awesome photo! Dan John would approve.

Re: The Shed 'O Pain
 

Hey Guys-I think I might do the "Garage Games" event at Crossfit Tiffin on January 10th. It consists of three workouts that will be hard but not injurious. The following link details the workouts. I would love to have company.
[URL="http://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2015/"]http://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2015/[/URL] wfs

Re: The Shed 'O Pain
 

@Tim, I will be in Pittsburgh coaching at an Oly meet that day. Good luck, they look like good WODs, especially for 50+ scaled like me!

Friday December 5, 2014

Swam 1050 yards (1/4 of an ironman) in 27:09.
This would get me under the 2 hour cutoff.
Might try to put together an Ironman relay team for some time next year.

Re: The Shed 'O Pain
 

Mobility Work
15 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

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

Week 1, Day 3
Front Squat
6 sets of 2 reps @ 155#

21 KBS 53#
12 pull ups
100 dubs
3:48
Dubs took the longest. Rhythm was fine. Stamina wasn't.

10 min EMOM
2 C&J @ 135#
Experimented with T&G, singles, & grip width.

100 abmat situps
3:23 (60 @ 1:35)

Additional mobility work.

Re: The Shed 'O Pain
 

FRI DECEMBER 05, 2014 FRIDAY CROSSFIT CLASS
Deadlift (1-1-1-1-1)
Metcon (Time)
For Time:

500m Row

then

10-1
Toes To Bar
1-10
Deadlift 225/135 (RX+= 275/155)

* Alternate movements between each set

305 lb 1rep max dead lift

METCON
finished 2 eps of the 9th set of dead lifts As Rxed
All T2B unbroken