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

Tim Babcock 12-26-2015 06:30 PM

Re: The Shed 'O Pain
 
Made a road trip to Rogue Fitness and then to Kinetic's Bouldering Gym with Jeff and JT. Super good time.
[URL="https://www.youtube.com/watch?v=-4Qf6dz-ZA8"]https://www.youtube.com/watch?v=-4Qf6dz-ZA8[/URL]
WFS

JT Kalnay 12-27-2015 05:40 AM

Re: The Shed 'O Pain
 
Saturday December 26, 2015

Drove down to Columbus with Tim & Jeff & Lisa & Mary.
Stopped at Rogue fitness for some shopping.
Drove to Kinetics rock climbing and fitness center.
Stretching, mobility.
Bouldering.
Snatch practice up to 155#.
Shot some hoops.
Drove back, stopping for a nice Mexican dinner.
Long fun day.

Sunday will be a "rest" day spent coaching basketball.

Tim Babcock 12-27-2015 09:00 AM

Re: The Shed 'O Pain
 
5 X 3 TGUs each arm 35, 45, 53, 62, 71#
Worked in 3 rounds of shoulder mobilization routine

KBS 53#
Goblet Squats 53#
Push ups
10-9-8-7-6-5-4-3-2-1
7:52

A few kb presses to finish up.

Tim Babcock 12-28-2015 10:30 AM

Re: The Shed 'O Pain
 
2 problems
10 push ups
5 second 2 finger hang
10 reverse wrist curls
5 rounds

Fingerboard Pyramid Training
open crimp 25# (30# next time)
3 finger 5# (10# next time)
Small Edge/Full Crimp -45# (-55#)
2 finger pocket -30# (-25# next time)
Sloper 25# (30# next time)
2 sets each grip

Worked in 10 sets of 10 push ups

Heavy Finger Rolls
4 sets X 5 reps
45, 115, 135, 135#

JT Kalnay 12-29-2015 07:44 AM

Re: The Shed 'O Pain
 
Monday December 28, 2015

Drove down to Akron to work with coach Dan Bell at Rubber City Weightlifting.

Stretching & Mobility

C&J Practice
empty bar drills
2x40kg
2x50kg
2x60kg
2x70kg
1x80kg
1x90kg
1x100kg
1x108kg (miss)
1x108kg (hit!) (post injury PR)

Back Squats
3x20kg
3x40kg
3x70kg
3x90kg
3x110kg
3x120kg
3x130kg

Was really moving well yesterday. Probably could have gone higher in both movements, but both were post injury PRs so that's when I stop.

Tim Babcock 12-29-2015 10:06 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

5 back squats at 45 and 95#

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Back Squats x 8 reps 115, 135, 155 (only did 7 w/155, tweaked my back a little on the 7th rep)
Station 2 – Strict Supinated-Grip Pull-Ups x 8 reps
Station 3 - Swinging GHR X 8 reps
Station 4 – Strict Handstand Push-Ups x 8 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots (20 lbs)
5 rounds + 5 reps

5 strict ring muscle ups

3 minutes on the treadmill @ 6.0 mph. (Did the same yesterday too.)

JT Kalnay 12-29-2015 04:31 PM

Re: The Shed 'O Pain
 
Tuesday December 29, 2015

Walked over to CTown as briskly as possible. Ran out of gas with about 100m to go.

Rowed 1k in 5:38.
Rested 3 minutes.
Rowed 1k in 4:13. That's really cooking for me.
Stretched.
Mobilized.
Wobbled home on legs of jello.

The 4:13 got me thinking, so I looked up the world record for 1k for my age/weight.
It's 2:54. That's inconceivable!

500m is 1:18. That's really moving. Might have to try for the 500m record after lifting is over. I'll have all this muscle left over and will be trying to lose 50 pounds, so maybe rowing will be just the ticket!

JT Kalnay 12-30-2015 03:19 PM

Re: The Shed 'O Pain
 
Wednesday December 30 2015

Walked around at a leisurely pace.
Did some forwards, backwards, shuffling, and karaoke.
Tomorrow is scheduled to be a rough one, snatches and deadlifts...

Tim Babcock 12-30-2015 08:00 PM

Re: The Shed 'O Pain
 
Climbed at CRG with Beth and Jeff. Didn't feel real sharp but had a good time.

Tim Babcock 12-31-2015 08:48 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

15 kettlebell swings 35#
5 goblet squats 35#
5 push ups
10 rounds
9:20 (did this a couple of weeks ago in 10:56)

5 kipping bar muscle ups
3 strict bar muscle ups

JT Kalnay 01-01-2016 05:24 AM

Re: The Shed 'O Pain
 
Thursday December 31, 2015

Walked over on the new land, did some trenching in the mud, slogged home.

Drove over to 1513 in Grafton to work with coach Mike Walker
Snatches (no misses)
5x20kg
3x40
2x45
2x50
2x55
1x60
1x65
1x70
1x75
1x79 (which will break the Ohio 55-59 105kg+ record when I hit it at the Arnold in March)
3x60

Deadlifts
3x60
3x80
3x120
1x150
1x180

Slogging around in the mud and lifting heavy on New Year's Eve might not be the best idea. After having one light beer I fell asleep on the couch at my brother-in-law's house with an NYE party going on around me. Got a ride home in a golf cart.

JT Kalnay 01-01-2016 05:37 AM

Re: The Shed 'O Pain
 
Thursday December 31, 2015

Walked over on the new land, did some trenching in the mud, slogged home.

Drove over to 1513 in Grafton to work with coach Mike Walker
Snatches (no misses)
5x20kg
3x40
2x45
2x50
2x55
1x60
1x65
1x70
1x75
1x79 (which will break the Ohio 55-59 105kg+ record when I hit it at the Arnold in March)
3x60

Deadlifts
3x60
3x80
3x120
1x150
1x180

Slogging around in the mud and lifting heavy on New Year's Eve might not be the best idea. After having one light beer I fell asleep on the couch at my brother-in-law's house with an NYE party going on around me. Got a ride home in a golf cart.

Tim Babcock 01-01-2016 09:33 AM

Re: The Shed 'O Pain
 
Happy New Year!

Mary, JT, and I got after it this morning.

10 goblet squats 25, 30, 40#
5 strict pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Four sets of:
Romanian Deadlift x 6 135, 155, 165, 185#
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm 45, 53, 62, 71#
Rest 60 seconds

B.

Against a 5 minute running clock, complete:

0.5 mile Air-Dyne

50 Kettlebell Swings 35#

Burpees x Max reps
Rest 5 minutes between sets, and complete a total of two sets.
28 and 30 burpees.

Not a bad way to start the new year.

JT Kalnay 01-01-2016 09:44 AM

Re: The Shed 'O Pain
 
Friday January 1, 2016

Happy New Year

At the Shed 'o Pain, where Fallout Boy was torturing us all:ranting2:
learned some emoticons (XD and <3)didn't mean what I thought they meant...

thirty minutes of step ups
first ten holding a 5# kb stepping up onto two plates
next ten holding a 10# kb stepping up onto three plates
last ten holding a 20# kb stepping up onto four plates
this was hard...

rested ten minutes
EMOM for 5 minutes
5 WBS, 20#wb, 10' target

JT Kalnay 01-01-2016 09:57 AM

Re: The Shed 'O Pain
 
Friday January 1, 2016

Happy New Year

At the Shed 'o Pain, where Fallout Boy was torturing us all:ranting2:
learned some emoticons (XD and <3)didn't mean what I thought they meant...

thirty minutes of step ups
first ten holding a 5# kb stepping up onto two plates
next ten holding a 10# kb stepping up onto three plates
last ten holding a 20# kb stepping up onto four plates
this was hard...

rested ten minutes
EMOM for 5 minutes
5 WBS, 20#wb, 10' target

Tim Babcock 01-02-2016 03:12 PM

Re: The Shed 'O Pain
 
Jeff and JT joined me today in the Shed. JT worked up to some very heavy squats and Jeff and I climbed.

2 problems
10 push ups
10 reverse wrist curls
5 rounds

Did several additional problems. Jeff and I set a pretty sweet new problem. Which we both sent with some work. Jeff even taped it.

We finished up with...
1 campus lap on new campus rungs
5 HSPUs
5 rounds done on the 2 minutes.

Fun day in the Shed.

JT Kalnay 01-02-2016 04:10 PM

Re: The Shed 'O Pain
 
Saturday January 2, 2016

Drover over to the S'oPain.
Mobility, stretching.
Back Squats
3x45
3x75
3x95
3x135
3x185
3x205
2x255
1x285
1x305
1x325
1x345
1x360

Sat still for a long time while the room spun.
Drove over to New London High School to watch Allison's game.
Cats win!
Drove home and listened to John's game.
Eagles win! (10-1)

Did a lopper mile to work off the basketball adrenalin.

Tim Babcock 01-03-2016 09:27 AM

Re: The Shed 'O Pain
 
Mary and I ground out a workout this morning.
10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Front Squat x 6 reps 95, 115, 115# (squats are really weak now)
Rest 60 seconds
Single Arm Press x 6 reps each arm 20, 25, 35#
Rest 60 seconds
Double-Unders x 25
Rest 60 seconds

B.
Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups
13:25

C.
Three sets of:
Supine Ring Rows x 5 rep (pause and squeeze at top)
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds

JT Kalnay 01-04-2016 03:26 PM

Re: The Shed 'O Pain
 
@Tim & Mary, yes that sounds like a grinder.

Sunday January 3, 2016
an hour with the chain saw and moving the wood I cut up.

Monday January 4, 2016
Two months until the Arnold.
Three months until the World Cup in Tokyo.

Easy C&J day
5x45#
5x95#
5x145#
5x175#

Deadlifts
20x265 (in two sets of 10 unbroken)

Walked on the new dreadmill.
1 minute at 2mph at each elevation of:
0%, 1%, 2%, 3%, 4%, 5%, 10%, 15%, 20%, 25%, 30%, 0%

It seems counterproductive to go over 20% b/c your steps get so short that you feel like you're barely moving. 20% seems more challenging than 30% b/c you're still "walking".

Tim Babcock 01-04-2016 05:13 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups w/10, 20, 30, 40, 45" plate(s) on back
10 reverse wrist curls
5 seconds on 2 finger hold
5 rounds

Fingerboard Pyramid Training
open crimp 30# (35# next time)
3 finger 10# (15# next time)
Small Edge/Full Crimp -45# (-40# next time)
2 finger pocket -25# (-20# next time)
Sloper 30# (30# next time)
2 sets each grip

Worked in 5 sets of 10 hip extensions (0, 10, 20, 35, 45#) and ab roll outs.

JT Kalnay 01-05-2016 02:18 PM

Re: The Shed 'O Pain
 
Tuesday January 5, 2016

Walked a mile on the boardwalk on a glorious sunny 20F day on the North Coast.
[url]http://www.mapmyrun.com/view_workout?w=1298604929[/url]

Tim Babcock 01-05-2016 04:12 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 35, 2-35# KBs
5 strict pull ups
10 Thoracic Bridges
Shoulder Band Stretches
3 rounds

A.
Three sets of:
Kneeling Halos x 5 reps to each direction 20, 35, 35
Rest 60 seconds
Double KB Front Squat x 5 reps 2-53# KBs
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Kettlebell Swings 53#
6 Strict Pull-Ups
6 rounds

C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Push-Ups
5 rounds (no rushing this one, muscle fatigue comes quick)

JT Kalnay 01-06-2016 04:35 PM

Re: The Shed 'O Pain
 
Wednesday January 6, 2016

My legs, hip, and butt were all barking from yesterday's 200yd dog trot...

Walked over to CTown.
Stretching and Mobility
Snatches
5x45#, 5x75#, 5x105#, 5x135#, 1x145#, 1x155#

Front Squats
3x45, 3x75, 3x105, 3x135, 3x165

Walked back from CTown.
Tomorrow will be a rest day...

Tim Babcock 01-06-2016 04:46 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 reverse wrist curls
5 second hang on 2 finger pocket
5 rounds

Fingerboard Pyramid Training
open crimp 35# (40# next time)
3 finger 15# (20# next time)
Small Edge/Full Crimp -40# (-35# next time)
2 finger pocket -20# (-20# next time)
Sloper 30# (30# next time)
2 sets each grip

Worked on goblet squat holds between sets.

JT Kalnay 01-07-2016 01:43 PM

Re: The Shed 'O Pain
 
Thursday January 7, 2016

Rest Day (and by this I mean being pretty much catatonic...)

Tim Babcock 01-08-2016 05:25 PM

Re: The Shed 'O Pain
 
10 Kettlebell Wall-Ball Shots 35#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Double KB Front Squat x 6 reps 35, 53, 53, 53#
Rest 60 seconds
Kettlebell Swings x 20 reps 35, 45, 53, 62#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 45, 53, 62#
Rest 60 seconds

B.
AMRAP in 10 minutes
5 pull ups (kipping-first time in a long time)
10 push ups
15 air squats
10 rounds + 4 reps (Felt pretty good about this.)

JT Kalnay 01-08-2016 06:45 PM

Re: The Shed 'O Pain
 
Friday January 8, 2016

An hour of stretching and mobility.
.
A slow warmup including some drills, then...

C&J Practice
3x40kg
3x50kg
2x60kg
1x70kg
1x80kg
1x90kg
1x100kg
1x105kg
1x110kg

NO MISSES!!!!

Was really moving well.

Tim Babcock 01-10-2016 11:22 AM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 reverse wrist curls
5 rounds

2 problems
2 ring muscle ups
5 rounds

4 additional problems
Shoulder Band exercises

Did all 12 established problems twice.

JT Kalnay 01-11-2016 06:37 AM

Re: The Shed 'O Pain
 
Saturday January 9, 2016

Deadlifts in the barn.
Nothing heavy, not a lot of reps, wasn't feeling 100%


Sunday January 10, 2016

Scratchy throat, runny nose, stayed on the couch.

JT Kalnay 01-11-2016 11:34 AM

Re: The Shed 'O Pain
 
Monday January 11, 2016

Still not feeling 100%

Drove over to CTown on a frigid Monday morning.
Stretching and Mobility

Snatches
5x45#
5x95#
5x125#
1x135, 140, 150, 155, 160, 165

Back Squats
3x45, 95, 145, 195, 245, 275

Drove home

Tim Babcock 01-11-2016 05:08 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder band stretches
3 rounds

A.
Three sets of:
Good Mornings x 6 reps 75, 95, 95#
Rest 60 seconds
Renegade Rows x 5 reps 25# DBs
Rest 60 seconds
Campus Lap X 3 (sloper rungs)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 KB push presses (2 35# KBs)
10 Box Jumps
15 Kettlebell Swings 53#
5 rounds

C.
100 Meter Farmer’s Carry (pinching 45# plates)
Walked back and forth in the Shed.

Tim Babcock 01-12-2016 10:21 AM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 reverse wrist curls
5 second hang on 2 finger pocket
5 rounds

Fingerboard Pyramid Training
open crimp 40# (45# next time)
3 finger 20# (25# next time)
Small Edge/Full Crimp -35# (-40# next time)
2 finger pocket -20# (-20# next time)
Sloper 30# (30# next time)
2 sets each grip

5 sets of 30 second goblet squat holds
5 sets of 10 cossack squats (5 each leg)

JT Kalnay 01-12-2016 03:43 PM

Re: The Shed 'O Pain
 
Tuesday January 12, 2016

Was feeling a little better today.
Drove over to CTown in the freezing wind and snow.
Rowed easy 1k to warmup
Did 500m 4 times with 3 minutes rest in between each interval.
2:20.3, 2:12.7, 2:11.3, 1:52.3 (that last one was all out)

Rested half an hour, did some coaching and mentoring, then...

Strict Presses
3x45#
3x65#
3x85#
3x105#
3x125#
3x145# (last one was a struggle)
1x155#
1x166# (PR)(video is on FB)
1x170# (PR)

Tim Babcock 01-13-2016 04:50 PM

Re: The Shed 'O Pain
 
Warm Up
10 Kettlebell Wall-Ball Shots 35#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
5 sets
3 TGUs each arm 35, 45, 53, 62, 71# (Never easy)
60 sec
10 ring rows
60 sec

B.
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups
10 rounds
13:10

5 kipping bar muscle ups

A good workout!

JT Kalnay 01-13-2016 05:39 PM

Re: The Shed 'O Pain
 
@Tim, what's a KB WBS?

Wednesday January 13, 2016

Drove down to Akron to work with Rubber City Weightlifting Coach Dan Bell.
Stretching, mobility

Clean and Jerk technique work up to 90kg.
Was really feeling the effects of yesterday's rowing and strict presses

Back Squats
3x20kg
3x60kg
3x90kg
3x120kg
3x135kg (3 rep PR)

Waited a while until the room stopped spinning.
Drove back to Cleveland.

Tim Babcock 01-14-2016 08:35 AM

Re: The Shed 'O Pain
 
@ JT [URL="https://www.youtube.com/watch?v=siwBxy4wRNs&feature=youtu.be"]https://www.youtube.com/watch?v=siwBxy4wRNs&feature=youtu.be[/URL]
WFS

2 problems
10 push ups
10 reverse wrist curls
5 rounds

10 additional problem
5 X 5 GHDSU
5 X 10 Hip Extension

Dialing in new white boulder problem in Shed.
[URL="https://www.youtube.com/watch?v=4ikyjB-TLVA"]https://www.youtube.com/watch?v=4ikyjB-TLVA[/URL]
WFS
Working 1-3-4 on new campus rungs.
[URL="https://www.youtube.com/watch?v=_hJG1CN8y14"]https://www.youtube.com/watch?v=_hJG1CN8y14[/URL]
I had to turn my lower hand into a bit a mantle in order to reach the next hold.
WFS

JT Kalnay 01-14-2016 04:31 PM

Re: The Shed 'O Pain
 
Thursday January 15, 2016

Swam 880 yards in 22:19.
That'd be a mile in 45, 2 miles in 90, and 2.4 in 115 minutes, which would leave five minutes under the time cap for Ironman. Hmmm.....
Oh yeah, there's the small matter of then cycling 112 miles and walking 26.2.

JT Kalnay 01-16-2016 07:02 AM

Re: The Shed 'O Pain
 
Friday January 16, 2016

Mostly a rest day. Did a little climbing.

Tim Babcock 01-16-2016 03:47 PM

Re: The Shed 'O Pain
 
Bouldered at Akron's new bouldering gym, Rock Mills. Bouldered for 3 hours and sent many fun problems. I will be back.
Later at the Shed I did some shoulder band exercises.

JT Kalnay 01-16-2016 07:42 PM

Re: The Shed 'O Pain
 
Saturday January 17, 2016

Snatch Practice
5x20kg
5x40kg
3x50kg
1x60kg
1x65kg
1x70kg
1x75kg
1x79kg (Ohio Master's Record if done in sanctioned meet)
1x81kg (PR, Ohio Master's Record if done in sanctioned meet)

Deadlifts
3x60kg
3x100kg
3x130kg
3x160kg
3x180kg
3x190kg
1x200kg (stopped here, didn't want to get crazy)

later, coached a few hours of basketball.


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