Re: The Shed 'O Pain
 

1 problem
bar muscle ups 1-2-3-4-5
10 pronators each arm
5 rounds

1 problem
bar muscle ups 5-4-3-2-1
10 reverse wrist curls
5 rounds

Finished up with 3 sets of 10 GHD sit-ups and back extensions.

Re: The Shed 'O Pain
 

Sunday February 23, 2014

Goblet squat and pass through warmup.
Wrist and tricep mobility, need to be able to hold the bar on the rack, not just have it in my fingertips.

Jerk practice
5x45
5x45
5x65
5x95
3x115
3x115
3x125
3x125

25 wall balls in 49 seconds

25 minutes of step ups carrying 20#

100 single unders

25 double unders

Camille Leblanc Bazinet is really good at bar muscleups!

Re: The Shed 'O Pain
 

Monday February 24, 2014

A nice swim in the warm Atlantic reminded me of training for ironman.
[url]http://www.mapmyrun.com/view_workout?w=492050875[/url]

Re: The Shed 'O Pain
 

Worked out the high school weight room.
Warm up
5 pull ups
10 push ups
15 air squats
3 rounds
A little mobility work. Some clean and jerks at 65, 95, 115, and 135#.

"Grace"
30 Clean and Jerks @ 135#
5:07 PR

Re: The Shed 'O Pain
 

Tuesday February 25, 2014

A nice 2 mile walk on the beach, then wall balls and med ball cleans in the mango grove.

[url]http://youtu.be/MMtrA2LLPwg[/url]

[url]http://www.mapmyrun.com/workout/492926411[/url]

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
5 pull-ups
5 burpees
3 rounds

Front Squat
3 45#
3 65#
3 95#
3 115#
3 135#
3 155#
1 185#
Threw in a few dubs and muscle ups between sets.

Metcon
50 wall balls
30 double unders
10 muscle ups
4:25 - I was hoping to break 4 minutes.

5 minute break

15 snatches @ 75#
30 double unders
2 rounds
Only timed the second round. 1:30.

Re: The Shed 'O Pain
 

Wednesday February 26, 2014

@Tim, tomorrow is a taper day and Thursday is a rest day right?

Went fishing all day, it's hard work to stand up on that platform and cast all day and reel in big fish!

Re: The Shed 'O Pain
 

Thursday February 27, 2014

Oly practice at Dominick's caution Crossfit in Miami. He came 9th in the open last year.
[url]http://www.coachseye.com/OkuV[/url]

Re: The Shed 'O Pain
 

With Dominick Maurici at Caution CrossFit.

He came 9th in the Open last year.

Re: The Shed 'O Pain
 

2 problems
3 TGU's each arm 35, 45, 53, 61, 72#
10 pronators each arm
5 rounds

50 Burpees for time:
2:59
I had to push hard to finish under 3 minutes.

Looks like JT is having a good time in Florida.