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Re: The Shed 'O Pain
Not much zip today...
10 problems 3 rounds of shoulder mobilization routine 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 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 |
Re: The Shed 'O Pain
Saturday October 25, 2014
5 TGUs on each side 3x10, 2x15 OHS 5x11# 5x45# 10x45# 5x65# 4x95# (failed on #5) 7x75# 8x75# Metcon 10 rounds of: 10 box ups (24" box) 5 deadlifts (135#) my back cramped so I stopped after 5 rounds. "Life to WOD another day..." Going to walk around the farm a few times this afternoon in the windy autumn sunshine. |
Re: The Shed 'O Pain
Saturday October 25, 2014
PM Session A nice walk around part of the farm. [url]http://www.mapmyrun.com/workout/776234733[/url] Compare to the last time I was in walking shape: (in peru) [url]http://www.mapmyrun.com/routes/view/390886800[/url] |
Re: The Shed 'O Pain
PM session...
Went up to the res and and did 5 hill sprints. Came back to the Shed and did an hour of mobility work. Hips feel better. Nice evening. |
Re: The Shed 'O Pain
10 KBS 35, 45, 53#
5 pull ups 5 burpees Bench Press 5 45# 5 65# 5 95# 5 115# 5 135# 5 145# 3 155# 1 165# 1 175# Metcon (JT inspired) 10 burpee buy in 25 kbs 35# 5 pull ups 5 rounds 10 burpees buy out 9:56 100 dubs 1:09 (1:05 is my PR) I'm probably going to have to go unbroken to get under 1 minute) Got 74 unbroken |
Re: The Shed 'O Pain
Sunday October 26, 2014
Bench Press 5 45# 5 65# 5 95# 5 115# 5 135# 5 145# 3 155# 1 165# 1 175# 15x 155 (to failure) Metcon 10 burpee buy in 25 kbs 15# 3 jumping pull ups 5 rounds 10 burpees buy out 10:20 (first time I've gone that long without sitting down in a long time) 50 single unders 25 unbroken dubs 10 unbroken dubs Will get in some walking in the beautiful fall sunshine this afternoon. |
Re: The Shed 'O Pain
Monday October 27, 2014
Worked with my coach to find appropriate opening weights for the American Championships coming up on Saturday November 1st. Hit 78kg in the snatch, and just missed at 80 and 81kg, so I am going to open at 70-72 depending on how 65 feels in the warmup. Hit 105 in the c&j and missed badly at 110 (PR is 113). Will start at 100-102 depending on how 90 feels in the warmup. I feel a LOT better about the upcoming comp now that I've hit some decent numbers in a simulated comp like today. The key will be to do the best I can and not worry too much about what anyone else is doing while still being aware of what they are doing in case I need to up a lift by 1kg to win... |
Re: The Shed 'O Pain
Monday 10 27, 2014
Overhead Squat (2-2-2-2 @ 80% 1RM) 95lb Overhead Squat (3-3-3-3 @ 80% 1RM) 95lb 4 Rounds For Time: 400 Meter Run 1 Legless Rope Climb 25 Hand Release Push-ups 20:51 |
Re: The Shed 'O Pain
@Jeff, I'm kinda jealous that your 80% OHS is more than my PR....
Tuesday October 28, 2014 Walked .8 miles downhill to the box stretched, rolled, swung a light kettlebell walked .8 miles uphill in the rain At first walking home in the rain made me feel tough, but then it just made me feel wet and miserable... |
Re: The Shed 'O Pain
2 problems
3 TGU's 35, 45, 53, 61, & 72# 5 rounds 5 attempts at new problem. Last one was successful. Spent 10 minutes practicing strict bar muscle ups. I was able to complete one successfully. [URL="https://www.youtube.com/watch?v=qY3ZqR2gCl8"]https://www.youtube.com/watch?v=qY3ZqR2gCl8[/URL] WFS 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 (added 5#) 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 |
Re: The Shed 'O Pain
Wednesday October 29, 2014
4 days until American Championships. Am in the taper. snatches 3x45 3x75 3x105 1x135 1x155 C&J 3x135 3x165 Rowed 1000m in just under 4 minutes. Then, I was stupid. I had a lot of energy so I did 10 unbroken kipping pullups after doing 5 unbroken strict pullups. Now my biceps hurt. Stupid stupid stupid. Tomorrow will be a complete rest day, Friday a travel day, and then competing from 3-5pm on Saturday. |
Re: The Shed 'O Pain
Thursday October 30, 2014
Walked one mile. My stride felt longer and looser than it has in quite a while, actually since I hurt my back on July 8th. Had so much energy I felt like running. But, then I quickly flashed back to yesterday's pullup debacle and recalled that I do in fact have a competition on Saturday and all this energy is the result of tapering after 6 brutal weeks of focused training, so I didn't run. I came back inside and sat down. Am actually twitching right now. Need to do some meditation and visualize some good lifts and anticipate the happiness (relief) I'll feel after the competition. Travel day tomorrow and I'm not taking my computer so my next post will likely be sunday night or Monday morning. |
Re: The Shed 'O Pain
1 problem
10 burpees 5 rounds 1 problem 5 good mornings 45, 65, 75, 95, 100# 5 rounds 1 problem 5 HSPU 5 rounds Finished up with 5 kipping muscle ups. JT, have a safe and fruitful trip. Good luck! |
Re: The Shed 'O Pain
Bouldered at CRG with Jeff and Norm. Good time.
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Re: The Shed 'O Pain
Mobility Work
10 kbs 35, 45, 53# 5 pull ups 5 burpees shoulder mobilization routine 3 rounds OHS 5 @ 45, 65, & 95# OVERHEAD SQUATS AND ROPE CLIMBS (TIME) 10 Overhead squats 95# 1 Rope climb 9 Overhead squats 1 Rope climb 8 Overhead squats 1 Rope climb 7 Overhead squats 1 Rope climb 6 Overhead squats 1 Rope climb 5 Overhead squats 1 Rope climb 4 Overhead squats 1 Rope climb 3 Overhead squats 1 Rope climb 2 Overhead squats 1 Rope climb 1 Overhead squat 1 Rope climb 17:25 100 double unders 1:42 |
Re: The Shed 'O Pain
American Masters Championship Trip Report
182kg total wins gold medal in 105+ category for 50-54 age group at 2014 American Masters Championship Got to talk to and lift with legend Tim Guarino. He is so fast he makes a cobra look like a three-toed sloth. He won the 105 category. Friday October 31, 2014 I should have known better than to fly through Atlanta on a Friday.... 'nuff said. Saturday November 1, 2014 Snatch 70, 74, 78 Was ahead by 3kg after the snatch, which was a surprise. The 78 felt so solid I think I could have gone 72, 76, 80, but I was so concerned with winning and didn't want to be too far behind after the snatch and the most serious contender has snatched more than me before. So, I wanted to be sure I didn't have to make up too much ground in the C&J. C&J 100, 104 (winning lift), 114 (miss, PR attempt) I had it won after the 104 so I went for a PR at 114. I cleaned it and had a real good poke at the jerk, even locked out my right arm, but then my left arm collapsed in a pretty spectacular miss. Sunday November 2, 2014 An uneventful trip home. I had just read John Grisham's new book Gray Mountain, which is about mountain top strip mining in Appalachia and on the flight back I witnessed several strip mining sites from the air and they are just as appalling as they are described in the book. |
Re: The Shed 'O Pain
Good trip report, JT.
2 problems 5 pull ups 10 push ups 15 air squats 5 rounds 1 problem 10 ab wheel rollouts 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 (added 10#) 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 (only made 12 seconds) 10. 20 second hang / 1 pull up (only made 14 seconds) |
Re: The Shed 'O Pain
Monday November 3, 2014
lacrosse ball rolling pass throughs held a goblet squat triceps smashing and rolling 10 sets of 5 front squats 5 with just the bar 5 with 40kg trying to learn how to front squat correctly 20 knee rebending deadlifts with 40kg trying to learn how to stand up correctly walked a mile at a comfortable pace |
Re: The Shed 'O Pain
Tuesday November 4, 2014
20 minutes of rolling and stretching and moving slow. rowed 1k. 10 rounds of: 20 one arm dumbbell presses with progressively heavier weights each round, started at 5# ended at 50# 5 empty bar snatch movements (e.g., floor to low hang, low hang to pockets, pockets to overhead, high hang to pockets, ...) 5 rounds of: 10 kbs, 20# 10 box jumps, 12" (this was really hard) Finished up with: jerk dips from the box 5 sets of 5 with 75# focusing on moving the bar straight up and down jerks from the box 5 sets of 5 at 75# focusing on moving the bar straight up and down |
Re: The Shed 'O Pain
Mobility Work
5 KBS + 5 Goblet Squats 35, 45, 53# 5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds 5 front squats @ 45, 65, & 95# A. emom – 12mins odd – 7 K2E even – 5 Front Squat @ 135# B. emom – 12mins odd – 0.20 mile on airdyne even – 10 wall balls 20# 10′ target C. emom – 12mins odd – 10 KBS 53# + 20 DU even – 12 abmat situps D. emom – 12mins odd – 6 HSPU even – 6 CTB chin ups |
Re: The Shed 'O Pain
@Tim, that sounds like 48 minutes in one of the inner rings of hell....
Wednesday November 5, 2014 Walked 1.5 miles Rowed 1k Prowler Push Pyramid No words can describe how horrible and wonderful and painful and fulfilling this was... Start with an empty prowler and a pile of 45# plates at point A. Push the prowler to point B (which was 30 yards of blacktop away) Walk back to point A. Pick up a 45# pound plate and farmer carry it to prowler. Push prowler to point A then back to point B. walk back to point A. Pick up another 45# pound plate and farmer carry it to prowler. Rinse and repeat until you have the whole pile of 45# pound plates on prowler (which today was luckily only 4 plates) Rinse and repeat unloading the prowler. Stop to hurl and spit and curse as needed After the prowler pyrmiad, while putting it all away, the class doing the WOD in the box was doing their CrossFit total. A couple of 20 somethings were pretty impressed with their 300# deadlift and for some inexplicable reason were disrespecting one of my forty-something friends who had just deadlifted 405#. He was, understandably, pretty pleased with himself. I know, it makes no sense why they'd disrespect someone twenty years older who just deadlifted 100 pounds more than they did. As I walked by I decided to support my friend so we went back and forth doing 405# deadlifts for a while. So these were "cold bar" deadlifts for me. At some point the 20 somethings felt shame and skulked away and I felt better for my friend. Snatch Practice 5x75 5x95 5x125 |
Re: The Shed 'O Pain
Thursday November 7, 2014
10 TGUs on each side with a 20# KB. On one of these, every vertebrae in my back popped in a rippling rifle shot progression. After the initial shock it felt great. Rowing Research Rowing For Distance versus Rowing For Calories Many people have asked me about strategies for rowing for time vs. rowing for calories. My research discovered that the Concept2, which was initially known as an ergometer ("Erg"), doesn't actually measure distance but instead measures force applied (e.g., ergs). It computes distance from the ergs. After poking around I found the erg equation. The erg equation includes a quadratic term. The distance equation is a second derivative of the erg equation and thus is linear. Therefore, as you speed up, the rate at which calories are counted increases exponentially while the distance covered increases linearly. Here's some data points from yesterday's experiment I rowed 1 minute at each of the following speeds, and recorded the average watts, distance, calories, and calories per her. As you can see, the calories increase exponentially and the distance increases linearly, with the big inflection point in the exponential curve being around 1:50/500. time/500 watts distance calories cal/hour 4:00 25 125 6 387 3:40 32 135 6 410 3:20 43 149 7 447 3:00 59 159 8 480 2:40 83 185 9 582 2:20 120 210 11 713 2:00 191 249 15 956 1:40 320 291 23 1339 So what does all that mean? It means, if you're rowing for distance, going a little faster gets you to the finish line a little faster. If you're rowing for calories, going a little faster gets you to the finish line a LOT faster, especially if you can go faster than 1:50/500m. Clean and Jerk Practice 5x95 5x125 5x155 5x185 1x195 1x205 1x215 4:00 |
Re: The Shed 'O Pain
Good to get after it after two days of conferences.
Mobility Work 10 KBS 35, 45, 53# 5 pull ups 5 burpees 3 rounds 3 HBBS @ 45, 65, 95, & 135# 1. Squats 3 HBBS E2MO2M for 20 minutes @ 185# (30 altogether) 2. For time 10-9-8-7-6-5-4-3-2-1 Jerks, 115, no racks 1-2-3-4-5-6-7-8-9-10 Pull ups 17:42 3. For time 200 Double unders – every time you break complete 5 GHDSU (ended up doing 25) 46-53-52-6-41-2 6:41 |
Re: The Shed 'O Pain
Friday November 7, 2014
Today's rowing data, from 1minute intervals: 3:23/500 148m 43W 7Cal 444 cal/hr 3:09/500 149m 42W 8Cal 479 cal/hr 2:52/500 174m 68W 8Cal 546 cal/hr 2:42/500 185m 82W 9Cal 582 cal/hr 2:40/500 187m 85W 9Cal 591 cal/hr 2:23/500 208m 118W 11Cal 701 cal/hr 2:22/500 211m 122W 11Cal 719 cal/hr 2:05/500 239m 178W 15Cal 909 cal/hr 2:03/500 243m 187W 15Cal 940 cal/hr 1:52/500 267m 247W 19Cal 1149 cal/hr 1:51/500 270m 255W 19Cal 1178 cal/hr 1:44/500 286m 303W 22Cal 1343 cal/hr The combined rowing data from yesterday and today: As I fill this in we'll be able to plot the distance vs. calorie curve more accurately. Right now it is shaping up to have a beautiful linear vs. exponential curve contrast 4:00/500 125m 25W 6Cal 387 cal/hr 3:40/500 135m 32W 6Cal 410 cal/hr 3:23/500 148m 43W 7Cal 444 cal/hr 3:20/500 149m 43W 7Cal 447 cal/hr 3:09/500 149m 42W 8Cal 479 cal/hr 3:00/500 159m 59W 8Cal 480 cal/hr 2:52/500 174m 68W 8Cal 546 cal/hr 2:42/500 185m 82W 9Cal 582 cal/hr 2:40/500 185m 83W 9Cal 582 cal/hr 2:40/500 187m 85W 9Cal 591 cal/hr 2:23/500 208m 118W 11Cal 701 cal/hr 2:22/500 211m 122W 11Cal 719 cal/hr 2:20/500 210m 120W 11Cal 713 cal/hr 2:05/500 239m 178W 15Cal 909 cal/hr 2:03/500 243m 187W 15Cal 940 cal/hr 2:00/500 249m 191W 15Cal 956 cal/hr 1:52/500 267m 247W 19Cal 1149 cal/hr 1:51/500 270m 255W 19Cal 1178 cal/hr 1:44/500 286m 303W 22Cal 1343 cal/hr 1:40/500 291m 320W 23Cal 1339 cal/hr |
Re: The Shed 'O Pain
Saturday November 8, 2014
Walked one lap around the muddy farm. Swam 24 minutes continuously. It is odd to be in the pool with no triathlon circled on the calendar. It's interesting how much math and physics my brain does while swimming. |
Re: The Shed 'O Pain
Bouldered at the CRG with Jeff. Not many sends today. Lots of work on harder problems.
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Re: The Shed 'O Pain
Sunday November 9, 2014
The Shed 'o Pain lived up to its name this morning... It was brisk when we started and sultry when we finished. There seems to be some kind of local weather phenomenon that occurs inside the Shed when people start lifting and moving and met-conning (is that a word?) Strength and Skill OHS 5xpvc 5x11# 5x45# 5x65# 5x75# 5x95# (PR!) Metcon 50 KBS, 20# 5 rounds of: 3 T2B (these were easy today and are no longer a "goat") 5 burpees (these were incredibly hard, moving 255# in a burpee is hard) 7 thrusters (75#, I used 75# b/c I haven't done a thruster during the Obama administration and remember them being hard, they weren't hard, maybe Oly lifting makes thrusters easier) 50 KBS, 20# 20:15 |
Re: The Shed 'O Pain
Mobility Work
10 wall balls 5 pull ups 5 burpees shoulder mobilization routine 3 rounds OHS 5 45# 5 65# 5 95# 3 115# 3 135# 3 155# [URL="https://www.youtube.com/watch?v=llc5DnpUaeQ&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=llc5DnpUaeQ&feature=youtube_gdata_player[/URL] WFS 1 165# 1 175# 1 185# [URL="https://www.youtube.com/watch?v=10_vdHzHRWk&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=10_vdHzHRWk&feature=youtube_gdata_player[/URL] WFS Metcon 10 minute AMRAP 30 dubs 15 ground to overhead 75# 3 rounds + 35 reps (pretty slow) |
Re: The Shed 'O Pain
1 problem
10 pronators 5 rounds 1 problem 10 reverse wrist curls 5 rounds 5 additional problems Worked in 1-2-3-4-5-6-7-8-9-10 rep of strict ring dips (55 total) Finished up with a few muscle ups and hangboard work. |
Re: The Shed 'O Pain
Monday November 10, 2014
Two hours of supervised snatch drills with Coach Dan Bell at RCW. Since we have 51 weeks until the next meaningful meet, we are breaking it down to the basics and starting over to try to do it right. About an hour of yesterday's practice involved moving an empty bar from about 2 inches up and down into the power position. Another half hour involved moving the empty bar from the top of the knee caps to the power position. My glutes and hammies are screaming today. Who knew that the lower body was used in Oly Lifting.... |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 5 pull ups 5 burpees Shoulder Mobilization Routine 3 rounds “Jack” AMRAP 20: 10 Push Presses 75# 10 Kettlebell Swings 53# 10 Box Jumps 24" 10 rounds Kept the throttle at 80%. Towards the end it probably went up to 85% to keep on the 10 round pace. I did this same workout almost 2 years ago at Grandview Crossfit. I didn't quite make 10 rounds then. I am pleasantly surprised I was able to get as far as I did. The only thing different is that I did mostly step ups instead of box jumps. They don't seem to gas me as much. |
Re: The Shed 'O Pain
Tuesday November 11, 2014
Veteran's Day in the States, Remembrance Day in Canada Speed and Strength Day Rowing, 500m intervals, 1 minute rest in between each interval 500 in 4:01 500 in 3:31 500 in 2:50 500 in 2:32 500 in 2:10 (had to start actually working here) 500 in 1:55 (had to work a little harder) 500 in 1:37:3 (this was an all out make your head spin effort) Deadlifts 3x135 3x225 1x315 1x405 1x455 1x495 2 misses at 500 1x405 5x315 unbroken Presses 5x45 5x95 5x125 Push Presses 5x155 3x175 3x195, and then I was out of gas so I sat down for ten minutes... Walked 1.25 miles |
Re: The Shed 'O Pain
Wednesday November 12, 2014
Rest Day Walked 1.2 miles at 2.0mph on the dreadmill, increasing the incline slowly. Did 50 knee cap to power position rebends with an empty bar. |
Re: The Shed 'O Pain
2 problems
TGUs 5/35, 4/45, 3/53, 2/61, 1/72# 10 pronators 5 rounds A few bar muscle ups. 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 (added 10#) 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 |
Re: The Shed 'O Pain
Mobility Work
5 pull ups 10 push ups 15 air squats 3 rounds 3 Front Squats @ 45, 65, 95, 115, 135, 155, 165, & 175# Complete as many rounds as possible in 20 minutes of: 5 burpees 15-foot rope climb, 1 ascent 30 double-unders 11 rounds + 5 reps That's a lot of dubs. |
Re: The Shed 'O Pain
@Tim, yep that is a lot of dubs.
Thursday November 13, 2014 First official snowfall in Cleveland for winter 14-15. Rowed 1k Snatch Practice 5x45 5x75 5x105 5x135 1x145 1x155 1x165 missed three times at 176 (which would have tied a PR) 5x105 from the high hang Front squats 2x3x105 2x3x135 2x3x165 1x3x195 1x215 1x235 1x255 Rowed all out for as long as I could, which was 1200m. |
Re: The Shed 'O Pain
Friday November 14, 2014
CrossFit HQ posted my rowing video on Facebook, check it out. Mobility Work Rowed 1k C&J Practice 5x45 5x75 5x105 5x135 5x165 5x195 The cleans were really hard after yesterday's front squats. |
Re: The Shed 'O Pain
2 problems
10 pronators 5 rounds 1 problem 1 ring muscle up 10 rounds Did a few bar muscle ups to finish. |
Re: The Shed 'O Pain
Saturday November 15, 2014
Lots of rolling and stretching. TGUs 2x10# on each side 2x15# on each side 3x15# on each side More rolling and stretching. Metcon 10 rounds of: 10 KBS, 10 boxups This got me pretty sweaty on a brisk 26F day in Northern Ohio. |
Re: The Shed 'O Pain
Sunday November 16, 2014
The pond is completely frozen over, on 11-16-14. I don't think I understand global warming.... Some mobility work 2 tgus on each side with 15# knee rebending drills clean practice 3x75 3x95 3x115 3x135 3x165 metcon 10 burpee buy-in (burpees! yay!) 10 rounds of: 3 pullups 5 wbs, 20#, 10' target 10 burpee cash-out (burpees! yay! said no-one ever...) 15:57 |
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