Re: The Shed 'O Pain
 

Friday January 2nd, 2015

Slept in until almost 9 after staying up to watch the Ohio State Football game.

There were ideal conditions for walking today, 40F, ground still frozen from yesterday, early winter sunshine, no wind, no bugs, so I walked/trotted 1 mile.
[url]http://www.mapmyrun.com/view_workout?w=831180399[/url]

Went once around the farm alternating fast walking (100 steps) with trotting (40 steps). I used to make it around the farm in about 7:30. Did it today in 13:38 I can't remember the last time I made it around the farm in under fourteen minutes, so this is very encouraging. I made a few goals for 2015, one is to participate in an Oly meet with a reasonable expectation of qualifying for the 2016 world championships. Another was to get around the farm better than in 2014.

Re: The Shed 'O Pain
 

Friday January 2nd, 2015 (pm session)

Extensive mobility work.

C&J Practice at 1513 CrossFit with Coach Mike in attendance.
3x40kg
3x50kg
3x60kg
2x65kg
2x70kg
2x75kg
2x80kg
2x85kg
2x90kg (at this point I realized I was feeling pretty good, which surprised the hell out of me b/c I had squatted and done Death by Kettelbell yesterday, and had trotted a mile around the farm today)
1x91kg
1x92kg
1x93kg (at this point I decided to see what I had)
1x100kg
1x105kg
1x110kg (miss, hit my chin with the bar on the jerk)
1x114kg, PR attempt, about a dozen people watching, made the clean, missed the jerk, but it's the closest I've come. Very encouraging on a day where I shouldn't really have been able to take a realistic poke at a PR. I am paying for this now, and tomorrow will certainly be a rest day.

Re: The Shed 'O Pain
 

Saturday January 3, 2015

Rest Day

I suppose it's a good thing there are NFL playoff games today, b/c I'm pretty much catatonic after yesterday's beatings and watching New London win a varsity boys bball game in triple overtime.

Re: The Shed 'O Pain
 

@JT-Who knew watching boys basketball could be so stressful?

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

2 front squats @ 45, 65, 95, 115, & 135#.
6 sets of 2 Front Squats @ 155#
Week 5, Day 3
I didn't use a belt at all today. Very happy with that.

45 second intervals for 15 minutes.
odd intervals 30 dubs (300 total)
even intervals 6 pull ups (60 total)

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
5 pull ups
5 burpees
10 hip extensions
shoulder mobilization routine
3 rounds

5 C&J @ 95 & 115#
A few @ 135
10 minute EMOM
3 C&J @ 135
Did 5 on the last set.
Felt pretty good.

“Karena”: 5:00 min AMRAP
Complete 60 situps as a “buy in” then wallballs till the clock runs out...
55 wallballs

Easy 1 mile on AirDyne for a cooldown.

Re: The Shed 'O Pain
 

Sunday January 4, 2015

TGUs to 53# on each side.

Return to Wall Balls
EMOM, 5 wbs, 5 rounds (step one)

Deadlifts, snatch grip
135x5
155x5
185x5

Deadlifts, clean grip
185x5
225x5
2755

Presses
45x5
65x5
95x5
115x5
135x5
155x5 (push pressed a little)

Watched Tim put some finishing touches on his competition prep. Good luck next Saturday!

Re: The Shed 'O Pain
 

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

1 problem
5 HSPUs
5 rounds

Re: The Shed 'O Pain
 

Monday January 5, 2015

Mobility work

Snatch Practice up to 72kg

Wasn't feeling it today, felt weak and slow, got in my volume and went to the climbing gym. Climbed 5 routes at Kendall Cliffs, hardest was probably 5.3. Climbing is more fun than Oly lifting....

Re: The Shed 'O Pain
 

Mobility Work
10 wall balls
5 pull ups
5 burpees
10 back extensions
shoulder mobilization routine
3 rounds

2 front squats @ 45, 65, 95, 115, 135, 155, & 175.

2 sets of 2 front squats @ 195#
Didn't happen today. I did managed to complete 1 rep. I'll try again next week.

3 sets of 100 dubs.
1:24, 1:31, 2:11

5 pull ups every :30 for 5 minutes. 50 total.

Re: The Shed 'O Pain
 

Tuesday January 6, 2015

@Tim
Sorry about the no-go on the 2x195.
Maybe consider dropping the 175 and 135 warmup sets.
You'll have more juice left for the 195.

Stretching
Walked 1.1 miles on the treadmill increasing the incline every .1 mile
Bench Press
10-10-10-10-10
45, 65, 85, 115, 135