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

Tim Babcock 01-07-2015 04:00 PM

Re: The Shed 'O Pain
 
1 problem
20 abmat situps
5 rounds

1 problem
20 push ups
5 rounds

1 problem
15 KBS 53#
5 rounds

@JT- I will definitely try to reduce the warm ups sets. Thanks.

JT Kalnay 01-07-2015 07:09 PM

Re: The Shed 'O Pain
 
Wednesday January 7, 2015

The sun didn't shine today, and the wind howled in off Lake Erie. The wind chill was -20F and the waves were breaking all the way over the top of the 80' tall lighthouse at the mouth of the Cuyahoga River. I went to Ctown to practice C&J. Did a 1k warmup row and then started lifting. I stank. The entire time I stank. Didn't have it. Couldn't buy it. Did 5x95, 5x125, 5x155, 5x185, then missed 5x215. I felt slow and sloppy and fat and weak. I felt like quitting. I felt like a loser. Like I'd wasted the last 18 months. I sat on the chair as sweat ran off my nose and chin and forehead and looked at the bar and thought about the last 18 months of Oly practice and the ten more months needed to try to qualify for the World Championships. I thought that maybe being American and Pan American champion was enough. That I could figure out something else to do. I sat there a long time and looked at the bar. It's so tempting to quit, to move on, to find a new focus. I think I'll lift tomorrow, but I'm still not sure. Staring at the bar provided no answers. The bar doesn't care. Nobody cares. After a long long time I realized I care. I think I'll lift tomorrow. I'll let you know....

Tim Babcock 01-08-2015 09:14 AM

Re: The Shed 'O Pain
 
Mobility Work
20 wall balls
5 pull ups
5 burpees
10 back extensions
shoulder mobilization routine
3 rounds

2 front squats @ 45, 65, 95, 115, @ 135#.
6 sets of 2 front squats @ 155# (EMOM)

5 clean and jerks @ 95#
5 clean and jerks @ 115#
5 clean and jerks @ 135#
5 clean and 3 jerks @ 155# (I missed the first two jerks)

25 dubs
6 pull ups
6 rounds
6:43

@JT-Good description of the inner dialogue that occurs in all of us from time to time.

JT Kalnay 01-08-2015 02:19 PM

Re: The Shed 'O Pain
 
@Tim, nice job on the C&J.

Thursday December 8, 2015

Went down to the gym and walked on the treadmill for 1.2 miles, increasing the incline every .1 mile. Then alternated light squats (focusing on form) and light dumbbell presses (focusing on punching fast) for a while. Am still dealing with the black dog today...

JT Kalnay 01-09-2015 12:18 PM

Re: The Shed 'O Pain
 
@Tim, good luck tomorrow in Tiffin!

Friday January 9, 2015

23-25 in snatch practice at weights up to 175#.
Pretty good session.
Was in a better mental place today.

Making my coaching debut tomorrow in Pittsburgh!

Tim Babcock 01-10-2015 12:23 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Participated in the World Wide WOD Gym Resolutions 2015 competition at Crossfit Tiffin.

WOD 1 "Helena"
21 KBS 53#
12 Pull ups
100 Double Unders
3 rounds
11:56-Very happy I got under the time limit (12 minutes).

WOD 2
"Karena"
5:00
60 abmat sit up buy in
As many wall balls as you can do with the time remaining.
57 wall balls completed
1140-Score is determined by multiplying the weight of the ball by the number of wall balls completed.

WOD 2
"Grace"
30 clean and jerks @ 135#
5:52

Fun day at Crossfit Tiffin. Lisa came and cheered and it was good to reconnect with the guys and especially Eric. Very satisfied with my performance. I trained specially for this event and had a solid performance.

JT Kalnay 01-11-2015 06:30 AM

Re: The Shed 'O Pain
 
@Tim, excellent work getting under the 12 minute time cap. I'll bet the last minute was a sprint to the finish! And great job getting under six minutes on Grace after the other two WODs. It's got to feel rewarding to get the results after the training.

Saturday Jan 10, 2015

Helped out Rubber City Weightlifting teammates at the Pittsburgh Open.
Witnessed teammates hit lots of PRs, an Olympian, one person qualifying for the Pan Am Games, and one person qualifying for the World Championships. Didn't get home until after midnight, after being at the front door of the gym in Pittsburgh at 6:45 am. So, today will be a rest and watch football kind of day, maybe some stretching.

Tim Babcock 01-12-2015 08:46 AM

Re: The Shed 'O Pain
 
Thanks JT.

E2MOM
1 problem
10 pronators
5 rounds

1 problem
20 push ups
5 rounds

1 problem
reverse wrist curls
5 rounds

1 problem
5 HSPUs
5 rounds

20 problems in 40 minutes.

10 ring muscle ups (1 every :30)

JT Kalnay 01-12-2015 11:42 AM

Re: The Shed 'O Pain
 
Monday January 12, 2015

C&J Practice at CTown, a volume day

mobility

5@50%
5@60%
5@70%
5@80%
5@90% (went four for five)

This type of volume day messes with your mind b/c you start missing at 90% of your 1RM, which is a weight you easily hit during warmups at a meet. But at a meet you go 2@50%, 2@60%, 1@70%, 1@80%, 1@90% then go out and lift 1@94%, 1@98%, 1@101%. So I have to keep reminding myself that a miss at 205# during practice today doesn't mean I'm going to miss 205# in a meet. It just means the 5x185 took a lot out of me...

JT Kalnay 01-13-2015 02:04 PM

Re: The Shed 'O Pain
 
Tuesday January 13, 2015

I haven't been walking or squatting enough. The walking is good for, well, being able to walk around do things. The squatting is probably the #1 exercise for overall strength, and I've felt my overall strength waning lately. A look at the training logs showed not enough squatting, and not nearly enough heavy squatting. So....

Walked 1.3 miles on the treadmill at 2mph raising the incline every .1 mile.

Then, while staying in constant motion, alternated back squats and one arm dumbbell presses.

5x95# bs
10 on each side db press at 10#
5x95# bs
10 on each side db press at 15#
5x95# bs
10 on each side db press at 20#
5x95# bs
10 on each side db press at 25#
5x95# bs
10 on each side db press at 30#
5x95# bs
10 on each side db press at 35#
5x95# bs
10 on each side db press at 40#
5x95# bs
5 on each side db press at 45#
5x95# bs
5 on each side db press at 50#

After about 5 sets the back squats finally started to feel okay. Yep, it's time to get back on the back squat horse!


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