CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 12-01-2015 04:19 PM

Re: The Shed 'O Pain
 
2 problems
10 reverse wrist curls
10 hip extensions
5 rounds

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest.
Half Crimp 35# (40# next time)
10, 10, 10, 10, 10 sec.
2 finger 0#
6, 8, 8, 7, 8 sec.
Pinch 0#
10, 10, 10, 10, 10 sec. (5# next time)

Worked in 5 sets of 30 seconds goblet squat hold, couch stretch each leg, and 5 kb presses at 20#.

JT Kalnay 12-01-2015 04:48 PM

Re: The Shed 'O Pain
 
Tuesday December 1, 2015

Walked 1 mile as fast as I could, including all out up the big hill. This got me winded, and that's a good thing.

Rowed 1k in 8:05 to warm up.
Rested 1 minute
Rowed 1k in 4:26, this also got me winded.

Stretched and mobilized

OHS
3x45
3x95
3x105
3x115 (missed the third one)
3x135 (missed all three)
4x145 (missed all four)

Front Squats
3x145
3x175
3x195
2x205
1x215
1x225
1x235
1x245
1x255 (then I stopped, b/c my thighs were alternating between jello and concrete. they had subsequently settled on concrete. tomorrow ought to be "fun")

JT Kalnay 12-02-2015 04:41 PM

Re: The Shed 'O Pain
 
Wednesday December 2, 2015

AM
Went for a 1 mile walk, alternating walking forwards, backwards, shuffling left, shuffling right, karaoke left, karaoke right. This was a challenge after yesterday's squat-mageddon.

PM
Drove to Ctown
Stretched, a lot...

Presses from the blocks
3x45
3x65
3x85
3x105
3x125
3x145
1x165

Jerks from the blocks
2x165
3x185
2x195
2x205
2x215
1x225
1x235 (miss)
1x245
1x255 (miss)
1x265 (miss, but man o man was it close)

Walked home in the rain
When I got home I realized I'd driven to CTown.
Stomped back to CTown in the rain.
Drove home.

One of the serious challenges of being a master's athlete is remembering where you left the car...

Tim Babcock 12-02-2015 04:50 PM

Re: The Shed 'O Pain
 
JT-That's too funny.

10 goblet squats
5 pull ups
5 burpees
shoulder band stretches
3 rounds

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8 reps 135, 145, 155, 165, 175#
Station 2 – Ring Dips x 10 reps
B.
Every four minutes complete:
20 Russian Kettlebell Swings
Air-Dyne 0.5 miles
Four rounds-2:17, 2:17, 2:12, 2:07
C.
Three sets of:
Supine Ring Row x 10 reps
Rest 30 seconds
Hollow Holds x 60 seconds (had to take short breaks to continue)
Rest 30 seconds

5 kipping bar muscle ups

JT Kalnay 12-03-2015 10:36 AM

Re: The Shed 'O Pain
 
Thursday December 3, 2015

Rest day, just some random walking around on a cold, grey, December day in Cleveland.

Tim Babcock 12-03-2015 07:03 PM

Re: The Shed 'O Pain
 
2 problems
TGUs 5-4-3-2-1/35, 45, 53, 62, 71#
5 rounds

1 additional TGU @ 81# each arm.
[URL="https://www.youtube.com/watch?v=mPTaPbL1edw"]https://www.youtube.com/watch?v=mPTaPbL1edw[/URL]
WFS

5 additional problems

Good session tonight.

JT Kalnay 12-04-2015 06:43 PM

Re: The Shed 'O Pain
 
@Tim, I wondered how you got the extra pounds, thought there might be duct tape involved...

Friday December 4, 2015
Three weeks until Christmas
Three months until the Arnold, where I intend to break the Ohio snatch record.

Stretching, mobility, new ankle and hip stretches (ouch)
Squat snatches
3 for 15 at 40kg (really didn't have it)
1 for 3 at 50kg

Split snatches
2 for 2 at 50kg
2 for 2 at 60kg
1 for 1 at 65kg
1 for 1 at 70kg
1 for 1 at 75kg
0 for 1 at 79kg (which is the Ohio record)

Squat clean and jerks
3 for 3 at 60kg
2 for 2 at 70kg
1 for 1 at 80kg

Power clean and jerk
1 for 1 at 90kg
1 for 1 at 100kg

Not too bad for first heavy day since the meet

JT Kalnay 12-04-2015 06:56 PM

Re: The Shed 'O Pain
 
@Tim, I wondered how you got the extra pounds, thought there might be duct tape involved...

Friday December 4, 2015
Three weeks until Christmas
Three months until the Arnold, where I intend to break the Ohio snatch record.

Stretching, mobility, new ankle and hip stretches (ouch)
Squat snatches
3 for 15 at 40kg (really didn't have it)
1 for 3 at 50kg

Split snatches
2 for 2 at 50kg
2 for 2 at 60kg
1 for 1 at 65kg
1 for 1 at 70kg
1 for 1 at 75kg
0 for 1 at 79kg (which is the Ohio record)

Squat clean and jerks
3 for 3 at 60kg
2 for 2 at 70kg
1 for 1 at 80kg

Power clean and jerk
1 for 1 at 90kg
1 for 1 at 100kg

Not too bad for first heavy day since the meet

Tim Babcock 12-05-2015 10:03 AM

Re: The Shed 'O Pain
 
1 problem
10 push ups
1 problem
10 kettlebell swings 35, 45, 53, 62, 71#
5 rounds

2 problems
5 HSPUs
5 rounds

2 additional problems

I was able to send each of my established problems twice. First time.

JT Kalnay 12-05-2015 10:21 AM

Re: The Shed 'O Pain
 
Saturday December 5, 2015

Stretching, mobility, holding goblet and OHS

TGUs
2x20 each side
2x35 each side
1x45 each side
1x53 each side (Tim's 83 pounders yesterday got me fired up)

Death by Kettlebell
20 rounds, 20#
Congratulations! You have won the right to insert the 35# KB into your routine!

Tim Babcock 12-06-2015 09:37 AM

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

A.
Three sets of:
Front Squat x 5 reps 115, 135, 155 (3)
Rest 60 seconds
Single-Arm Trap 3 Raise x 10 reps each arm 5, 10, 10#
Rest 60 seconds
Double-Under Practice x 25 reps
Rest 60 seconds

B.
15 Swings 35#
5 Goblet Squats 35#
5 Push-Ups
10 rounds
10:56

5 kipping bar muscle ups + 5 for 5 strict bar muscle ups (first one was a struggle)

JT Kalnay 12-06-2015 10:22 AM

Re: The Shed 'O Pain
 
Sunday December 6, 2015

Squat Day

stretching and mobility, then...

OHS to 135# (went 1 for 3 at 135#

FS to 255# (went 1 for 1 at 255#)

BS to 300# (went 1 for 1 at 300#)

My legs are tired...

JT Kalnay 12-07-2015 12:04 PM

Re: The Shed 'O Pain
 
Monday December 7, 2015

Walked over to CTown (which is about a mile) on a very nice late fall day.
Stretched, mobilized.

Squat Snatches
5 for 5 at 45
5 for 5 at 75
3 for 3 at 95
2 for 3 at 115
0 for 2 at 135

Split Snatches
2 for 2 at 135
1 for 1 at 145
1 for 1 at 155
missed 165 and 176 (176 is the Ohio record for my age/weight) (I want to break the record at the Arnold in March, 2016)

Tim Babcock 12-07-2015 04:19 PM

Re: The Shed 'O Pain
 
1 problem
10 push ups
11 rounds

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest.
Half Crimp 40#
10, 8, 5, 8, 9 sec.
2 finger 0#
7, 10, 10, 10, 10 sec.
Pinch 5#
9, 9, 9, 8, 10 sec.

Worked in:
10 sets of 30 second goblet squat hold
5 sets of 5 kb presses 20, 25, 30, 35, 35

Tim Babcock 12-08-2015 04:50 PM

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

A.
Four sets of:
Romanian Deadlift x 6 reps 135, 155, 175, 195#
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm 45, 53, 62, 71#
Rest 60 seconds
Strict Pull-Ups x 5 reps w/20#
Rest 60 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings 62#
Burpees
5:45

5 strict ring muscle ups + 3 strict bar muscle ups

JT Kalnay 12-09-2015 07:26 AM

Re: The Shed 'O Pain
 
Tuesday December 8, 2015

Back was feeling a little stiff/tweaked, so...

Walked a mile, including the big hill near my place.
Stretched for half an hour.
Threw a ball against a wall, kicked a ball against a wall, juggled, worked on eye hand co-ordination.

Tim Babcock 12-09-2015 04:42 PM

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

12 campus laps (1 every 2 minutes)
Worked in 5 sets of 5 HSPUs and 5 sets of 30 second goblet squat holds.

Finished up with 5 additional problems. One every minute for 5 minutes.

JT Kalnay 12-10-2015 04:48 PM

Re: The Shed 'O Pain
 
Wednesday December 9th, 2015
Two short walks. Babying my hip/back/butt.

Thursday December 10th, 2015
Walked, did an hour of body work, got worked over in PT, walked a little more. Am going to try to move a light bar tomorrow.

Tim Babcock 12-10-2015 05:06 PM

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

A.
Four sets of:
Step-Ups x 5 reps each leg w/2 25# dumbbells
Rest 60 seconds
Ring Push Up X 10 reps
Rest 60 seconds
15' rope ascent X 2
Rest 60 seconds

B.
15 minute AMRAP
20 Kettlebell Swings 53#
10 Burpees
0.5 mile Air-Dyne
4 rounds + 30 reps

5 kipping bar muscle ups + 2 strict bar muscle ups

JT Kalnay 12-11-2015 06:47 AM

Re: The Shed 'O Pain
 
Friday December11, 2015

Video From The 2015 American Master's Championships
My snatches are at 3:13, 4:13, and 4:43.
[url]https://www.youtube.com/watch?v=RdU02M43kCs&list=PLcqvzaS020MabqJWJeFmCfxLx150CIrx4&index=20[/url]

My C&J are at 2:36, 4:21, and 6:11
[url]https://www.youtube.com/watch?v=UBUWGAdG048&list=PLcqvzaS020MabqJWJeFmCfxLx150CIrx4&index=19[/url]

JT Kalnay 12-11-2015 06:13 PM

Re: The Shed 'O Pain
 
Friday December 11, 2015

Went to 1513 and worked with Kim Williams and Mike Walker.
Took it easy,

Snatches
5x20kg
5x40kg
5x50kg

C&J
5x50
5x60
1x70

Back felt pretty good.
Was this wisdom in action?

Tim Babcock 12-12-2015 10:15 AM

Re: The Shed 'O Pain
 
3 problems
10 push ups
11 rounds
Tried to climb all my problems 3 times. I gave it 33 attempts and had 8 misses. Most of the misses were during the last part of the workout.

Meanwhile...

Mary's Workout
10 goblet squats 3, 5, 10#
5 ring rows
5 burpees

20 reverse lunges
60 seconds
5 push ups
60 seconds
5 band assisted pull ups
60 seconds
4 rounds

10 KBS 20#
10 burpees
0.25 mile on Air-Dyne
3 rounds
10:44

5 minutes of stretching

Planning a partner workout for tomorrow...

Tim Babcock 12-13-2015 10:04 AM

Re: The Shed 'O Pain
 
Mary joined me for a bit of a grinder.

10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine

A.
Four Sets of:
Sumo Deadlift X 5 135, 155, 185, 205
60’
10 Ring Dips
60’
10 Bat Wings 25# dumbbells
60’

B.
In teams of two, with only one person working at a time, complete:
50 Burpees
100 Kettlebell Swings 53#
150 Squats
400 Meter Run*
150 Squats
100 Kettlebell Swings 53#
50 Burpees
Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.
24:12
I did exactly half of what is posted. I cut down Mary's reps. I don't want her getting too sore. I want her coming back for more.

5 kipping bar muscle ups to finish up.

Tim Babcock 12-14-2015 05:35 PM

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

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest.
Half Crimp 40#
10, 10, 8, 8, 9 sec.
2 finger 0#
5, 7, 10, 10, 10 sec.
Pinch 5#
9, 8, 8, 9, 10 sec.

Worked in:
5 sets of 30 second goblet squat hold
5 sets of 5 candlesticks
5 sets of 30 second handstand holds

Meanwhile...
Mary's Workout
10 goblet squats 3, 5, 10#
5 band assisted pull ups
10 thoracic bridges
3 rounds

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 10 reps 10#
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B.
2 mile Airdyne
8:15

5 minutes of stretching.

JT Kalnay 12-15-2015 06:09 AM

Re: The Shed 'O Pain
 
Saturday/Sunday
Trail work with shovels, loppers, and chain saws.

Monday
Walked over to CrossFit Soul in Miami.
Mobility and stretching.
Snatches to 70kg
Front squats to 90kg
Kibbitzed with some impressive athletes and coaches
Walked home

JT Kalnay 12-15-2015 01:22 PM

Re: The Shed 'O Pain
 
Tuesday December 15, 2015

Rowed 1k in 5:47, rested 2 minutes, rowed 1k in 4:41. That's pretty quick for me.

Stretched, mobilized, did TGUs.
2x10# on each side
2x20# on each side
2x35# on each side
1x44# on each side

It was 85F and blazing sun. I got half baked (or more than half)

JT Kalnay 12-16-2015 12:05 PM

Re: The Shed 'O Pain
 
Wednesday December 16, 2015

Walked over to CrossFit Soul in Miami.
My heart and lungs were/are still tired from yesterdays max effort 1k row.

stretched

C&J Session
empty bar drills
3x40kg
3x50kg
3x60kg
2x70kg
2x80kg
1x85kg
1x90kg
1x95kg
1x101kg

Stretched and mobilized.
PT has me doing 1/2 my stretching and mobility after lifting.

Walked back.

Tim Babcock 12-16-2015 05:02 PM

Re: The Shed 'O Pain
 
10 goblet squats
5 pull ups
10 thoracic bridges
shoulder band stretches

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Double Kettlebell Front Squat x 6 reps 45 and 53# (alternated each round) These were very difficult.
Station 2 – Ring Rows x 10 reps
B.
Three sets for max reps of:
60 seconds of Wall Ball Shots 25, 20, 20 reps
Rest 60 seconds
60 seconds of Push-Ups 40, 35, 32 reps
Rest 60 seconds
60 seconds of Box Jump-Overs 18, 16, 21 reps
Rest 60 seconds

5 kipping bar muscle ups.

This was a bit of a suckfest. During the second round of box jumps I had a somewhat spectacular wipe out. I tripped over the box and landed face first on the other side. Much to Mary's amazement I got up and continued on. Very reminiscent of JT wiping out over the bar once. Luckily my wipe out is not on video anywhere.
Mary joined me for the workout. She did yoga session for the first part and joined me for the second part. Nice to share the suffering with my daughter.

Tim Babcock 12-17-2015 04:55 PM

Re: The Shed 'O Pain
 
2 problems
3 TGUs each arm 35, 45, 53, 62, 71#
10 reverse wrist curls
3 seconds-2 finger pocket
5 rounds

1 addition problem. Completed all established problems. 1 miss.

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest.
Half Crimp 40# (45# next time)
10, 10, 10, 10, 10 sec.
2 finger 0# (2.5# next time)
10, 10, 10, 10, 10 sec.
Pinch 5#
10, 10, 9, 7, 8 sec.

Worked in 10 sets of 30 second goblet squat holds.

JT Kalnay 12-18-2015 03:34 PM

Re: The Shed 'O Pain
 
Thursday December 17th, 2015
Walked 2.1 miles, did a little fishing

Friday December 18th, 2015
A couple hours of trail work (this means cutting brush, moving rocks, moving logs, cutting branches, cutting trees, etc.)

Saturday December 19th, 2015
Travel and rest day

Tim Babcock 12-20-2015 09:50 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Shed was hopping this morning. JT and Mary joined me for a workout.
A.
Four sets of:
Double KB Front Squat x 10 reps/2 35# Kettlebells
Rest 60 seconds
Strict Pull-Ups x 3 reps 10, 20, 30, 40#
Rest 60 seconds
15 ab wheel roll outs
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings 35#
30 Push ups
20 Box Step-Ups 20"
2 rounds + 17 reps
C.
For time:
0.5 mile run
1:55

5 kipping bar muscle ups (felt hard)

JT got me a cool t-shirt with a logo for the Shed.

JT Kalnay 12-21-2015 07:25 AM

Re: The Shed 'O Pain
 
Sunday December 20, 2015

A little stretching and mobility, not too much.
A few light squats, trying to keep the bar over the middle of my foot.
A few light snatches, trying to keep the bar over the middle of my foot.
A few presses (up to 125#), trying to keep the bar over the middle of my foot.

In the afternoon, walked about 1.5 miles with my chain stop, stopping occasionally to cut limbs off trees.

In the evening, went to Ashland University to watch John play.
Ashland won again, now 9-1 and ranked #22 in the country.

JT Kalnay 12-21-2015 04:13 PM

Re: The Shed 'O Pain
 
Monday December 21, 2015
The winter solstice
Thank goodness the days are going to start getting longer...

Drove down to RCW in Akron
a little stretching, then snatch practice
5 for 5 at 40kg
3 for 3 at 50kg
2 for 2 at 65kg
1 for 1 at 70kg
1 for 1 at 75kg
0 for 2 at 80kg (but they were both really close, 80kg is my PR, I've made it once, at the Arnold in March of 2015)
3 for 3 at 60kg

Back Squats
3x40kg
3x70kg
3x90kg
3x115kg

Tim Babcock 12-21-2015 04:44 PM

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

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest.
Half Crimp 45#
6, 10, 8, 8, 7 sec.
2 finger 2.5# (5# next time)
10, 10, 10, 10, 10 sec.
Pinch 5#
6, 10, 7, 9, 10 sec.

Worked in:
5 sets of 5 kb presses each arm-20, 20, 25, 30, 35#
5 sets of 30 second goblet squat hold
5 sets of 3 candlesticks

2 sets of 10 finger curls 45 and 80#

JT Kalnay 12-22-2015 03:14 PM

Re: The Shed 'O Pain
 
Tuesday December 22, 2015

Took advantage of the lovely warm weather to go outside for a long walk, stopping occasionally to swing a metal club and send a white ball skyward.
5 over par.

Tim Babcock 12-22-2015 04:36 PM

Re: The Shed 'O Pain
 
Mary joined me in this workout tonight.

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps 185, 195, 205, 215, 225#
Even Sets – DB Bench Press x 6 reps 25, 30, 30, 30, 40 (these were better this time)
B.
Three rounds for time of:
5 Burpees
15 Kettlebell Swings 53#
25 double unders
4:03
Mary beat me by a few seconds on this one. It was a heated battle. You could see it on her face that she was proud that she beat the old man. I've created a monster.

5 strict ring muscle ups + 5 kipping bar muscle ups + 1 strict bar muscle up

JT-Pretty sweet to play golf in December!

JT Kalnay 12-23-2015 04:27 PM

Re: The Shed 'O Pain
 
Wednesday December 23, 2015

Walked over to CTown on a lovely winter day.
My legs felt like crap after Monday's squats.
Did 3/4 of my stretching and mobility.

C&J Day
Empty bar drills
5x95
5x115
5x135
1x155, 165, 175, 185, 195, 205, 215, 225
no misses
thought about trying 230 or 235, but I was out of gas.

Did 3/4 of my stretching and mobility.
Staggered home in the dark.

Tim Babcock 12-23-2015 05:40 PM

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

Fingerboard Pyramid Training
open crimp 20# (25# next time)
3 finger 0# (5# next time)
3 finger 20# (middle, ring, pinkie) replacing this with pinch next time, uncomfortable!)
2 finger pocket -45#, -35# (-30# next time)
Sloper 20# (25# next time)
2 sets each grip

Worked in 5 X 5 reps Strict HSPU

Tim Babcock 12-24-2015 09:56 AM

Re: The Shed 'O Pain
 
Mary joined me for some Christmas cheer.

Warm up-A few reps of each movement.

“12 Days of Christmas”
1 – 100 Meter Run
2 – Burpee Box Jump Overs 20"
3 – Push-Ups
4 – Toes to Bar
5 – Burpees
6 – Dumbbell Grounds to Overhead 40#
7 – Push-ups
8 – Jumping Lunges
9 – Kettlebell Swings 53#
10 – Shoulder to Overhead-25# dumbbells
11 – Goblet Squats 40#
12 – Pull-Ups

T-37:20
M-44:30

JT Kalnay 12-24-2015 12:59 PM

Re: The Shed 'O Pain
 
Thursday December 24, 2014
Christmas Eve

Swam 21 minutes.
Lost track of how far I went, which was actually a good thing b/c it let me focus on the feel of the water. Wonder if I could ever swim 2.4 miles in 95 minutes again like when I did Ironman.... Maybe after Oly lifting is over.


All times are GMT -7. The time now is 08:59 PM.


CrossFit is a registered trademark of CrossFit Inc.