CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 01-19-2015 09:29 AM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

3 Overhead Squats
45, 65, 95, 115, 135, 155, & 165# (Heavy enough today)

12 minute AMRAP
6 thrusters using 40# dumbbells
1 rope ascent
7 rounds
Thrusters were brutal.

10 ring muscle ups to finish up.

JT Kalnay 01-19-2015 06:06 PM

Re: The Shed 'O Pain
 
Monday January 19, 2015

C&J Practice Day

bar position drills then

3x95# (3 for 3)
3x115# (3 for 3)
3x135# (3 for 3)
3x165# (3 for 3)
5x185# (5 for 5)
5x195# (5 for 5) this was supposed to be it but I didn't feel nearly done, so...
1x205, hit
1x215, hit
1x225, near miss
1x225, hit

Then did some mobility and stretching work.
A really good day of lifting.

JT Kalnay 01-20-2015 02:35 PM

Re: The Shed 'O Pain
 
Tuesday January 20, 2015

Walk, press, squat day.

Walked 1.4 miles at 2.0mph increasing the incline every .1 mile.
It gets tough above 5% incline!

Dumbell presses, alternating hands
20x10 (10 for each hand)
20x15
20x20
20x25
20x30
20x35
10x40 (5 for each hand)
10x45
10x50
10x55

Squats
10x40
10x80
10x120
5x160
5x200
5x240
5x280
3x300 (this was getting heavy and I was alone so I stopped...)

JT Kalnay 01-21-2015 06:38 PM

Re: The Shed 'O Pain
 
Wednesday January 21, 2015

Snatch Practice at Rubber City Weightlifting
Drills and mobility to warmup

3x20kg
3x40kg
3x50kg
3x60kg
3x65kg
10 for 10 at 71kg (PR is 81kg, this is a ten for ten PR)

Jerk supports to 120kg.
I want to C&J 120kg!

A really really really good day lifting.

Tim Babcock 01-21-2015 06:52 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53#
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

A few power cleans and front squats @ 95 & 115#.

10 minute EMOM
odd 5 power cleans @ 115#
even 5 front squats @ 115#

3 RFT
75 double unders
50 air squats
0.5 miles AirDyne
15:32

10 ring muscle ups (1 every :30)

JT Kalnay 01-22-2015 03:32 PM

Re: The Shed 'O Pain
 
Thursday January 22, 2015

Just 9 days left in this God-forsaken month...

Complete and total rest day. Walked from my desk to the fridge and couch a few times. Maybe a total of 20 yards.

JT Kalnay 01-23-2015 12:03 PM

Re: The Shed 'O Pain
 
Friday January 23, 2015

C&J Volume Day

Mobility and Bar Drills to warm up
Then:
3x45#, 3 for 3
3x95#, 3 for 3
3x135, 3 for 3
3x165, 3 for 3
10x200#, 10 for 10 (Yay!)
1x22#, 1 for 1

So that's 23 for 23 on a big volume day. 200# gets heavy by the 8th and 9th lift...

JT Kalnay 01-24-2015 12:56 PM

Re: The Shed 'O Pain
 
Saturday January 24, 2015

Swam 1100 yards in 27:20.

Compare to 1050 yards in 27:09 on December 5, 2014.

I was able to pull hard for the last 100 yards and was able to push my aerobic threshold a little. Of course now I can't lift my arms over my head...

Tim Babcock 01-24-2015 01:32 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff and Norm. Fun.

Tim Babcock 01-25-2015 10:04 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Routine (with weighted dislocates)
3 rounds

2 Front Squats @ 45, 65, 95, 115, & 135#.

10 minute EMOM
2 155# Front Squats
Not too bad. The plan is to slowly up the reps.

3 sets 80% 90% 100%
0.5 mile AirDyne
20 KBS 1pd
20 wall balls
20 CTB chin ups
50 DU
rest 5mins
8:40, 7:45, 6:42

Finished up with an easy half mile run with Mary.


All times are GMT -7. The time now is 01:21 AM.


CrossFit is a registered trademark of CrossFit Inc.