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

JT Kalnay 01-25-2015 10:39 AM

Re: The Shed 'O Pain
 
Sunday January 25, 2015

A painful front squat
2 Front Squats @ 45, 65, 95, 115, & 135#

10 minute EMOM
2 155# Front Squats

Deadlifts
snatch grip to 205#
clean grip to 305#
regular deadlifts to 425#

Tim Babcock 01-26-2015 11:19 AM

Re: The Shed 'O Pain
 
4 problems
3 TGUs 35, 45, 53, 61, 72#
5 rounds
Worked in 5 sets of 10 pronators and 10 reverse wrist curls.

10,8,6,4,2 HSPU
4,3,2,1 Rope Climb 15'
7:54

JT Kalnay 01-26-2015 03:58 PM

Re: The Shed 'O Pain
 
Monday January 26, 2015

REST DAY
(I guess Friday's C&J, Saturday's swim, and yesterdays FS/DL was a lot of work. I was nearly catatonic today).

Managed to finalize arrangements for lifting at the Arnold.

JT Kalnay 01-27-2015 04:55 PM

Re: The Shed 'O Pain
 
Tuesday January 27, 2015

Stretching and Mobility

Snatch Practice (I stank)
3 for 3 at 45#
3 for 3 at 95#
3 for 3 at 135#
4 for 5 at 150
3 for 3 at 155
oh for at 160
oh for at 165
went back down to 95
5 for 5 at 95 (worked on getting low)
5 for 5 at 115 (worked on getting low and keeping chest up)
1 for 1 at 125
1 for 1 at 135 (then I was so tired I had to stop)

Tim Babcock 01-27-2015 05:03 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine (including weighted dislocates)
3 rounds

3 power cleans @ 95, 115, 135, 155, 165#

10 minute EMOM
2 power cleans @ 155#

10 minute EMOM
2 ring muscle ups

Tim Babcock 01-28-2015 04:18 PM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups 0, 5, & 10#
5 burpees
shoulder mobilization routine
3 rounds

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

10 minute EMOM
3 front squats @ 155# (felt harder, about 50% harder)

10 minute EMOM
odd 5 S2O 115#
even 30 dubs

JT Kalnay 01-29-2015 06:34 AM

Re: The Shed 'O Pain
 
Wednesday January 29, 2015

Walk, press, squat day

Walked 1 mile on the treadmill increasing the incline every .1

Single arm dumbbell presses up to 60#
5 on each arm at every weight from 10# up to 60# in 5# increments

Squats up to 300#
3 at every weight from 20# up to 300# in 20# increments
thought about 320 but I was pretty tired by the end.

Did some mobility and stretching after working out.

JT Kalnay 01-29-2015 04:37 PM

Re: The Shed 'O Pain
 
Thursday January 29, 2015

Snatch Practice
I stank again.
Felt good at 45#, 75#, 105#, and 135#
Went 1 for 4 at 155#.

Need to keep it in perspective, that this is in the teeth of the volume, and I squatted yesterday, and pressed, and blah blah blah. I still feel like I stank. Am looking forward to the 10 days of deload in the middle of February, then the 10 day tune up, and then the Arnold to see how this 14 week cycle of programming turns out.

Want to hit 182kg in November 2015 to get to Worlds.
Wouldn't have been able to hit it today...

Tim Babcock 01-29-2015 06:01 PM

Re: The Shed 'O Pain
 
1 problem
10 push ups
10 pronators
5 rounds

1 problem
ring dips 2-4-6-8-10
10 reverse wrist curls
5 rounds

Set your timer for 1 minute intervals and do the sets below at the start of each minute...
Choose a suitable hold for the dead hangs and use a jug for the pull ups...
Metolius board-medium edge 0#
1. 20 second hang / 1 pull up
2. 16 second hang / 2 pull ups
3. 12 second hang / 3 pull ups
4. 8 second hang / 4 pull ups
5. 4 second hang / 5 pull ups
6. 4 second hang / 5 pull ups
7. 8 second hang / 4 pull ups
8. 12 second hang / 3 pull ups
9. 16 second hang / 2 pull ups
10. 20 second hang / 1 pull up

JT Kalnay 01-30-2015 08:51 PM

Re: The Shed 'O Pain
 
Friday January 30, 2015

This seemingly endless horrendous month is nearly over. It's -1F right now...

C&J Practice at CrossFit 1513 with Coach Mike Walker in attendance.

Rowed 500m, extensive mobility work.
10 minutes of empty bar drills.

Then,
10x empty bar
3 for 3 at 40kg
3 for 3 at 50kg
3 for 3 at 60kg
2 for 2 at 70kg
2 for 2 at 80kg
2 for 2 at 90kg (this started to feel heavy)
2 for 3 at 100kg (I was really happy to be able to hit this "opening" weight)
1 for 1 at 101kg (I was ecstatic to get past 100kg today, after yesterday's dismal performance and the ongoing beat down administered by January's huge amount of volume)
1 for 1 at 105kg (I felt like the king of the world, even though that world got blurry while locking out the jerk over head).
Sat down for 10 minutes, then packed up and went home.
It was nice to have an encouraging session after a couple straight suck fests.


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