Re: The Shed 'O Pain
 

Sunday September 8, 2013

Jump rope practice
Presses to 165# (Shed PR for me)
OHS to 45#

Death by Burpee (made it through round of 9)
Death by KBS (made it through round of 17)

Practiced kicking up to the HSPU and doing 1" HSPU.

Re: The Shed 'O Pain
 

Monday September 9, 2013

Warmup
2x
200m, 10 squats holding at bottom for 5 seconds, calf smashing, thigh smashing, pseudo-pigeon.

15 minutes to find 10 (Ten) RM of back squat
145#

3x8 good mornings (45, 55, 65)

Metcon
21-15-9
thrusters (85#, did 15, 12, 9)
calorie row (did 21, 15, 9)

I had to bite my tongue while watching people row, the coach doesn't know about rowing...

Re: The Shed 'O Pain
 

Mobility Work
5 pull ups
10 push ups
15 air squats
3 rounds

21-15-9 reps of
Hang squat clean, 40 pound dumbbells
Handstand push-ups
9:30

1 mile cooldown on the Air-Dyne.

Re: The Shed 'O Pain
 

Tuesday September 10, 2013

Warmup
pushups, inchworms, dislocates, holding a handstand against the wall

15 Minutes to Find 10RM of Strict Press
10x45
10x75
10x95
10x115 (just eked out the last one)

EMOM, 10 minutes
3 hang power cleans, 75#
ten double unders
(I had to sit out the 6th round)
(on the final round I got 42 dubs in a row)

5 rounds, for time, of:
7 KB push presses, right arm, 35#
5 burpees
7 KB push presses, left arm, 35#
10 eye level KBS, 35#
(Rx was 10@45, 20, 10@45, 20@45)
(There's no way I was doing Rx in 93 heat...)

Re: The Shed 'O Pain
 

30 minute hangboard workout. Too hot to do much else.

Re: The Shed 'O Pain
 

5 pull ups
10 push ups
15 air squats
3 rounds
Squat: 3 reps of 45#, 65#, 95#, 115, 135#, 155#.

10 X 3 HBBS 185# with 2 minutes rest between. Started with 205 and quickly switched to 185#.

Conditioning
30 Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.
9:55
Harder than I thought it would be. You never get a chance to catch your breath. I was thinking sub 8. Barely got sub 10.

Re: The Shed 'O Pain
 

Oh those EMOM where you have to do a burpee buy-in every minute are brutal. Kalsu was the hardest thing I ever attempted in CrossFit. It was a double puke DNF.

Yesterday was a rest day, if you count walking 1.5 miles to the stadium to watch the Indians sleep walk for 3 hours through a loss to the royals in 95F heat and then walking 1.5 miles home as "rest".

Today will include some rowing and something heavy, haven't decided yet.

Friday will be Oly lessons at the new CrossFit in Grafton.
Saturday will be StrongMan Cert in Akron.

Shed on sunday?

Re: The Shed 'O Pain
 

Thursday September 12, 2013

I'd been having trouble breathing on monday/tuesday/wednesday, but assumed it was due to over-eating associated with 9/11 PTSD and to getting over-heated and dehydrated Monday and then again tuesday.

So, after yesterday's "rest day" (more overheating), I decided that today's WOD should be:

3 minute AMRAP burpees
1 minute rest
3 minute AMRAP thrusters (95#)
1 minute rest
3 minute AMRAP T2B
1 minute rest
3 minute AMRAP walking lunges holding 20# in each hand.

This was a :censored: bad idea.
After getting 25, 16, 28, 33 I experienced the rare double-ended :Flush000:pukie.:icon_spee
Life is really annoying sometimes.

Re: The Shed 'O Pain
 

1 problem
10 pronators each arm
5 rounds

1 problem
10 reverse wrist curls
5 rounds

Worked the orange problem for about 30 minutes.

Re: The Shed 'O Pain
 

Friday September 13, 2013

Oly lifting class with USAW coach.
Worked on footwork and opening the hip with the knee bent.
Didn't go very heavy (only 100kg C&J) b/c I have the strongman cert with Rob Orlando tomorrow.

Flipping tires, lifting Atlas stones, lifting beer kegs, carrying the farmer handles, and carrying the yoke, ought to be a painful/fun day!