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

JT Kalnay 11-25-2013 11:56 AM

Re: The Shed 'O Pain
 
Monday November 25, 2013

Warmup:
bear complex, dislocates, pullups, other stretches

Metcon:
DT (95#)
16+ minutes (do the seconds matter after 15 minutes...)

Coached up some rowing

500m rowing buy-out
1:48

Tim Babcock 11-25-2013 04:22 PM

Re: The Shed 'O Pain
 
10 KBS
5 pull ups
5 burpees
3 rounds

Hi-hang Snatch
Slowly worked up to 135#. I think the hi-hang position teaches when to begin the second pull. Felt pretty good.
[URL="https://www.youtube.com/watch?v=-NK8f2cD7WA"]https://www.youtube.com/watch?v=-NK8f2cD7WA[/URL]

JT Kalnay 11-26-2013 11:52 AM

Re: The Shed 'O Pain
 
Tuesday November 26, 2013

@Tim, nice job on the high hang snatches.

Warmup:
kettlebell swings, inch worms, dislocates, kettlebell taters, OHS with PVC

Skill:
snatch pulls, worked on loading the hamstrings and getting the shoulders in front of the bar, both of which freed up the hip to snap forward to meet the bar

Strength:
Snatches (did a lot at 65, 85, 105, 125, and 145)
Didn't try for a heavy one.

Metcon:
13.1
AMRAP ten minutes
30 double unders
15 x snatch (75#)

Got two full rounds and three dubs.

Coaching:
Spent 15 minutes with a frustrated rower. The athlete was able to lower her 500 time from 1:58 yesterday to 1:46 today (and there's at least another ten seconds of power being leaked...) Major correction was "finshing the pull". The athlete was getting to the back and then rocking forward while the hands were still coming back. This reduced the stroke length and bled a lot of power in the last 8" of the stroke. This one fix allowed a full pull against braced legs that allowed the athlete to use her lift strength to pull really hard on the handle. From 118 seconds to 106 seconds in one 15 minute lesson! Life and coaching are good sometimes!!!

Tim Babcock 11-26-2013 04:58 PM

Re: The Shed 'O Pain
 
3 TGU's 35, 45, 53, 61, 72#

5 pull ups
10 push ups
15 air squats
3 rounds

Bar Muscles
1-2-3-4-3-2-1

Spent about an hour in the Shed tonight. Lots of mobility work mixed in throughout.

JT Kalnay 11-27-2013 02:23 PM

Re: The Shed 'O Pain
 
Wednesday November 27, 2013

Coaching:
Did 5 minutes of coaching rowing for the whole class (15 people)
Focussing on slowing down, keeping the back in good positions, and pulling hard to make each stroke count (instead of weak jackrabbiting)

Warmup:
row 750m easy, 2 easy rounds of Cindy

Metcon:
20 minute partner AMRAP
While one partner rows 500m, other partner does Cindy
Switch every 500m, rower picks up where non-rower left off.

We got 19 rounds!!! (b/c my partner kicked *** while lolly-gagged on the rower)

Tim Babcock 11-27-2013 02:57 PM

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

Mobility Work
Left elbow is still hurting. Pull ups seem ok but climbing makes it bark.

Tim Babcock 11-28-2013 09:35 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Participated in Crossfit Tiffin's "Turkey Day Throwdown."
Mobility Work
Several reps of each exercise in today's wod.

"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
KB Swings 53 (Reps)
Box Jump 20″ box (Reps)
Push-press 75(Reps)
Row (Calories)

1 minute on each movement. 1 minute rest between rounds.
301 reps Tough!

JT Kalnay 11-28-2013 01:22 PM

Re: The Shed 'O Pain
 
Thursday November 28, 2013

Thanksgiving.

Rest day, walked one lap around the farm in the bitterly cold wind.

JT Kalnay 11-29-2013 10:09 AM

Re: The Shed 'O Pain
 
Friday November 29, 2013

Back squats up to 355 (new shed 'o pain record, new PR)

Death by Kettlebell
Made it to 14 rounds with 35# kb all the way overhead,
felt something tweak in my serratus
Finished to 20 rounds with 20# kb going only eye high

Am still riding the psych of the back squat PR.

Tim Babcock 11-29-2013 10:29 AM

Re: The Shed 'O Pain
 
Worked out in the Shed with JT.
Mobility Work
10 KBS 35, 45, 53# (Those kbs were cold!)
5 pull ups
5 burpees
3 rounds

5 Goblet Squats with 10, 20, 35, & 45#

Back Squat
3 45#
3 65#
3 95#
3 115#
1 135#
1 155#
1 185# (Tweaked my back a little, decided to stop)

Muscle ups
1 0#
1 0#
1 5#
1 5#
1 10#
1 10#
1 15#
1 15#
1 20#
1 20#
Tried a couple at 25#. Didn't happen.

Watched JT bust out a really heavy back squat. :yikes:

Tim Babcock 11-30-2013 10:16 AM

Re: The Shed 'O Pain
 
Mobility Work
10 kbs 35#
5 pull-ups
5 burpees
3 rounds

Thrusters
5 45#
5 65#
2 95#
2 105#
2 115#
2 125#
2 135#
Tried 145# 2 misses

Metcon:
75 wallballs
50 alternating one armed dumbbell snatches 40#
25 burpees
11:30

Exit Ticket
1 15' rope climb EMOM for 10 minutes. Worked on technique.

Tim Babcock 12-01-2013 10:09 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35#
Pull-ups 1-2-3-4-5
5 Burpees
5 rounds

Jerk
3 45#
3 65#
3 95#
3 115#
1 135#
1 155#
1 175#
1 185# PR
No misses.
[URL="http://www.youtube.com/watch?v=BEttQcP5yGY&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=BEttQcP5yGY&feature=youtube_gdata_player[/URL]

Metcon:
"JT"
21-15-9
HSPU
Ring Dips
Push Ups
10:25

JT Kalnay 12-02-2013 09:06 AM

Re: The Shed 'O Pain
 
Saturday November 30, 2013

AM: snatch practice with coach.
good workout

PM: KB snatches in the barn.
Held on to a heavy one instead of dumping it from overhead.
It got out in front and to the side and I tried to swing it in instead of letting it go. Stupid, stupid, stupid. Tore my oblique muscle at the iliac crest.
Lost use of my left leg.

Sunday: spent at hospital
Monday: have regained use of left leg but can't stand.
Doctor says I'll be walking in 3-4 more days.

Tim Babcock 12-02-2013 04:12 PM

Re: The Shed 'O Pain
 
2 TGU's 35#
5 pull ups
5 burpees
3 rounds

TURKISH GET UP (10 X 2) 53#
10 Minutes
every minute on the minute
1 Turkish get-up right/ 1 Turkish get-up left

SWINGING ANNIE (TIME)
50-40-30-20-10
Kettlebell swing 35#
Double Under
Ab mat sit up
16:55

Exit Ticket
1 bar muscle up every 30 seconds for 10 minutes. 20 total.

JT-I hope you're feeling better soon. Keep me posted.

JT Kalnay 12-03-2013 10:32 AM

Re: The Shed 'O Pain
 
Tuesday December 3, 2013

Managed to get out of bed and move 20' with the walker.

Tim Babcock 12-04-2013 04:33 PM

Re: The Shed 'O Pain
 
10 KB Taters 15, 20, & 35#
5 pull ups
5 burpees
3 rounds

Hang Squat Cleans
3 45#
3 65#
3 95#
3 115#
1 135#
1 145#
1 155# miss
1 155#
Tried a few at 165#. Misses. Too tentative.

Wallballs
pull-ups
21-15-9
4:42

Not feeling it tonight.

Tim Babcock 12-05-2013 04:37 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35#
5 pull-ups
5 burpees
3 rounds

Overhead Squat
3 45#
3 65#
3 95#
3 115#
3 135#
3 145#
3 155#
[URL="http://www.youtube.com/watch?v=ayjmMY4HcAc&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=ayjmMY4HcAc&feature=youtube_gdata_player[/URL]

Metcon:
5 pull ups
10 push ups
15 air squats
5 rounds
Then...
15 hang power snatches @ 95#
Then...
5 pull ups
10 push ups
15 air squats
5 rounds
11:48

Exit Ticket
5 GHD sit-ups
10 hip extensions
10 pronators each arm
3 rounds

Jeffrey Fortuna 12-05-2013 05:08 PM

Re: The Shed 'O Pain
 
Thursday 12-5-2013
3x sets of:
500m row,
25 push-ups,
10 knees to armpits,
10 reverse wrist curls,
10 pronators

JT Kalnay 12-06-2013 05:57 AM

Re: The Shed 'O Pain
 
Friday December 6, 2013

@Tim:
"Wallballs, pull-ups, 21-15-9, 4:42, Not feeling it tonight."
That's 45 wall balls in 4:42, and 45 pullups. That's really moving.

@Jeff:
Nice work on the rowing, and mixing in the other stuff.
How's your shoulder?

I am able to stand without the walker today, and to walk 10-20 steps without the walker. Each step is about 8" long though, and if I reach for anything outside a 1' radius it rotates my trunk and I feel like I got stabbed with an orkish sword. Still, am recovering slowly.

Tim Babcock 12-07-2013 12:52 PM

Re: The Shed 'O Pain
 
Worked out at Crossfit Tiffin with Eric a good crew of crossfitters.

Mobility Work
10 KBS 35#
5 pull ups
5 burpees
3 rounds

High Hang Snatch
3 45#
3 65#
3 95#
3 115#
2 135# (had a couple misses too)
1 145# PR:) (Took several very close attempts)

A: Metcon (AMRAP - Rounds and Reps)
10 minute AMRAP
5 eye level KB swings 2 pood
5 lateral box over burpees 24"
1 rope climb
8 rounds +5 reps

10 minute rest...

B: Metcon (AMRAP - Reps)
3 rounds
1 minute calorie row
20 second transition
1 minute thrusters 45#
20 second transition
1 minute abmat sit-ups
20 second transition
Row 18, 17, 17 calories
Thrusters 15, 17, 14
abmat sit-ups 32, 32, 35
197 reps total

Afterwards we monkeyed around with muscle ups. Probably ended up doing 20 altogether including a strict bar muscle up and a ring muscle up with a 20# wallball held by my feet.

I had a great time today. It was good to throwdown with Eric and the others.

@JT-Continue to heal. I am looking forward to hitting it with you again.
@Jeff-Good to see you post. I hope you are feeling better. Miss you buddy.

Tim Babcock 12-08-2013 09:25 AM

Re: The Shed 'O Pain
 
3 TGU's 35, 45, 53, 61, 72#
1 Problem
10 Pronators
5 rounds

1 Problem
Various mobility exercises
5 rounds

Only did 10 problems but I felt pretty strong. I even did a harder problem on the steep wall. Elbow pain was manageable. I wore a brace on my elbow for the last problem. It helped.

JT Kalnay 12-08-2013 10:47 AM

Re: The Shed 'O Pain
 
Sunday December 8, 2013

8 days since I hurt my back. First day I've been able to walk regularly. And I have only taken Advil today, didn't need any of the THREE strong prescriptions I'd used for the past week. Might try to get in the pool this week for some easy easy easy walking, swimming, and stretching.

Tim Babcock 12-09-2013 10:55 AM

Re: The Shed 'O Pain
 
10 KBS 35#
pull-ups 1-2-3-4-5
5 burpees
5 rounds

Deadlift
5 135#
5 155#
5 185#
5 205#
5 225#
5 245#
5 265# Felt heavy

Metcon
Buy in:
1 mile on air-dyne
then...
10 deadlifts @ 155#
10 bar facing burpees
5 rounds
13:45

Afterwards I practiced some gymnastic stuff.

JT Kalnay 12-10-2013 02:50 PM

Re: The Shed 'O Pain
 
Tuesday December 10, 2013

The problem with reducing your pain medication is that stuff hurts!

Still mending slowly, with today feeling like a minor setback, but that's just b/c stuff hurts b/c I didn't take as much Advil.

Tim Babcock 12-10-2013 04:10 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35#
10 air squats
5 pull-ups
5 burpees
3 rounds

5 Front Squats 45, 65, 95, & 115#

5X2/4 FS/BS (complete 2 front squats, rerack and immediately complete 4 back squats)
135, 145, 155, 165, 175#

Metcon:
"Fran"
thrusters 65#
pull-ups
21-15-9
7:30
I have no idea how anyone could do this under 3 minutes.

Hang in there JT. I'm pulling for you.

Tim Babcock 12-11-2013 04:59 PM

Re: The Shed 'O Pain
 
2 Problems
3 TGUs each side 35, 45, 53, 61, 72#
10 pronators each side
5 rounds

1 problem
20 push ups
10 reverse wrist curls
5 rounds

JT Kalnay 12-12-2013 07:05 AM

Re: The Shed 'O Pain
 
Wednesday December 11, 2013

Made it through the day with only three Advil.

"walked" 400 yards (8" steps at 1mph on treadmill holding on to railings with physical therapist watching carefully)

Am going to try for zero Advil on Thursday.

Tim Babcock 12-12-2013 04:59 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

Hang Power Clean
3 45#
3 65#
3 95#
3 115#
3 135#
3 155#
3 175#
Tried a few at 185# 3 misses.

Metcon:
50 double unders
20 toes to bar
10 power clean and jerk 115#
AMRAP 12 minutes
2 rounds + 50 reps

Very cold in the Shed this evening. Hard to get warmed up.

Tim Babcock 12-14-2013 11:56 AM

Re: The Shed 'O Pain
 
Mobility Work

1 problem
10 burpees
10 pronators
5 rounds

1 problem
10 kickstand squats ( a movement I saw on tnation)
10 reverse wrist curls
5 rounds

HSPU
Ring Dips
Push-ups
10-9-8-7-6-5-4-3-2-1
14:40

Finished up with 100 band pull aparts.

Tim Babcock 12-15-2013 10:06 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35#
Pull ups 1-2-3-4-5
5 burpees
5 rounds

5 Front Squats
45, 65, 95, 115#

Strength

5X2/4 FS/BS
140, 150, 160, 170, 180#

Conditioning

3 rounds
10 OHS 95#
50 Lateral Hurdle Jumps over the bar
10 C2B Pull-ups
Rest 1:00 after each round.
3:30, 3:25, 4:48 (On the last round I dumped the bar on the OHS 6/4)

Exit Ticket
2 minutes max muscle ups-12
Goal is to work up to 20.

JT Kalnay 12-16-2013 07:22 AM

Re: The Shed 'O Pain
 
Monday December 16, 2013

Still taking the sun in Nevada. Have had spectacular warm sunny days with no breeze. Walking slowly and sitting frequently, wearing t-shirts and shorts. Except for the sore back, life is good some day. Am looking forward to visiting the shed during christmas to start some very light mobility and very easy movements (e.g., pvc movements, 5# tgus).

Tim Babcock 12-16-2013 05:25 PM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
3 rounds

Press
5 45#
5 65#
5 95#
3 100#
3 105#
3 110#
1 115#
1 125#
1 135# PR

Metcon
25 KBS 53#
15 burpees
5 rounds
15:32
Pleased with that time.

3 bar muscle ups EMOM for 5 minutes. 15 total.

@JT-Nothing like sunshine to speed the healing process. It will be nice to have you back at the Shed again.

JT Kalnay 12-18-2013 02:36 PM

Re: The Shed 'O Pain
 
Wednesday December 18, 2013

@Tim, nice job on the press PR. You're going to have a lot of extra strength for the Open this year as compared to last year!

Walked 1 mile with an elevation gain of 50 feet in 29 minutes.
Held a 15# weight in a goblet squat for two minutes.
Did five very slow strict pullups.
Did five 10# bench presses.
Did five gto with 5# in each hand (very slowly).

Only had one twitch in the left serratus during walking, which was cured by slowly down my walk, and no clinches in the obliques.
Overall, a very promising day.

Tim Babcock 12-18-2013 03:18 PM

Re: The Shed 'O Pain
 
Worked out at the High School weightroom tonight.
Mobility Work
5 Front Squats 45, 65, 95, 115, 135
3 Front squat EMOM for 10 minutes @ 155#. Felt very doable. May try 4 next time.

Did a metcon with a couple of college kids who are getting into crossfit. They left it up to me. So we did:
10 OHS 95#
50 Lateral jumps over the bar
10 C2B pull ups
3 rounds
10:42

I did this wod a few days ago. I was pressed for time and not feeling creative.

Tim Babcock 12-19-2013 04:03 PM

Re: The Shed 'O Pain
 
3 TGU's each arm 35, 45, 53, 61, 72#
5 rounds

Strict weighted pull-ups
5 0#
5 5#
5 10#
3 15#
3 20#
3 25#
1 35#
1 45#
1 53#

Close grip bench
5 115#
5 125#
5 135#
5 145#
5 155#

Worked in 5 sets of 10 pronators and 15 band pull aparts.

Tim Babcock 12-21-2013 10:57 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53#
5 pull-ups
5 burpees

Overhead Squats
3 45#
3 65#
3 95#
3 115#
3 135#
3 155#
2 175# (missed the last one)
[URL="http://www.youtube.com/watch?v=Q4r-7oz_bQ8&list=HL1387648533&feature=mh_lolz"]http://www.youtube.com/watch?v=Q4r-7oz_bQ8&list=HL1387648533&feature=mh_lolz[/URL]

1 Hang Snatch EMOM for 20 minutes @ 115#. I missed the 7th snatch. On the last minute I did two to make up for the miss.

Finished up with a few ring and bar muscle ups.

JT Kalnay 12-22-2013 06:42 AM

Re: The Shed 'O Pain
 
@Tim
a 53# weighted pull-up?
a 175# OHS?
Dude........................!

Thursday December 19th, 2013

Walked at least a mile through two different airports carrying a small bag.

Saturday December 21st, 2013

Walked at least two miles through three different airports carrying a small bag. Now back in Ohio for the holidays. Ready to try some very very very easy movements.

Tim Babcock 12-22-2013 09:21 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wallballs
5 pull ups
5 burpees
3 rounds

For time:
100 Double-unders
Then, Five rounds of:
40 pound Dumbbell deadlift, 10 reps
40 pound Dumbbell front squat, 10 reps
10 Handstand push-ups
Then, 100 Double-unders
19:35
Had to push to get under 20 minutes. What a suckfest!

JT Kalnay 12-22-2013 07:10 PM

Re: The Shed 'O Pain
 
Sunday December 22, 2013

Walked 1 mile with my trekking poles in balmy 57F on 12/22.

Held front plank, left side plank, right side plank.

Held goblet squat.

Did 20 GTO very slowly with PVC (this was hard)

Worked with girls basketball.

Tim Babcock 12-23-2013 11:57 AM

Re: The Shed 'O Pain
 
2 Problems
10 Back Extensions 0, 10, 20, 35, 45#
5 GHD Sit-ups
10 Pronators
5 rounds

A few additional problems
5 X 10 reverse wrist curls

A little hangboarding with arms bent.
Lots of mobility work mixed in.


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