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

Tim Babcock 04-20-2015 03:22 PM

Re: The Shed 'O Pain
 
4 pounds is a lot of snot!

3 problems
TGUs 5-4-3-2-1/35-45-53-61-72#
5 rounds

5 ring muscle ups and 2 kipping bar muscle ups

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds - 5#-Complete
2 sets

A few HSPUs between sets.

JT Kalnay 04-21-2015 04:06 PM

Re: The Shed 'O Pain
 
Tuesday April 21, 2015

Still not feeling 100%.
Still expectorating Biblical amounts of nastiness.

Went to CTown and did some light C&J-like movements.

JT Kalnay 04-22-2015 12:29 PM

Re: The Shed 'O Pain
 
Wednesday April 22, 2015

Walked 2 miles on the dreadmill.
Yacked up a lung.

Climbed the 100 stairs from the gym back up to my unit.

Tim Babcock 04-22-2015 05:19 PM

Re: The Shed 'O Pain
 
2 problems
5 pull ups
10 push ups
15 air squats
5 rounds

A few additional problems.

6 ring muscle ups

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds - 10#-Incomplete 2nd set.
2 sets

On May 25th Crossfit Tiffin is hosting "Memorial Day Murph." I plan on participating. Mary is going to do it too. Anyone who wants to join us is welcome.

Tim Babcock 04-23-2015 03:26 PM

Re: The Shed 'O Pain
 
A few double unders, kettlebell swings, and burpees.
Shoulder Activation Exercises

Every minute, on the minute, for 30 minutes:
Minute 1 20 Double-Unders
Minute 2 10 Burpees
Minute 3 15 Kettlebell Swings 35#
Somewhat Hard

5 minute-Every 30 seconds
1 ring muscle up

JT Kalnay 04-23-2015 03:42 PM

Re: The Shed 'O Pain
 
Thursday April 23, 2015

Still not feeling 100%, but feeling much better.
Still have head congestion and get dizzy occasionally...

Drove to CTown CrossFit
Warmed up
Went 34 for 35 on snatches, including 3 for 3 at 70kg, 1 for 1 at 72kg, and 1 for 2 at 75kg (my PR is 81kg).

Collected myself for 15 minutes.
Drove home.

Round of 200 workouts come out soon. Am nervous for my friends!

JT Kalnay 04-24-2015 05:24 PM

Re: The Shed 'O Pain
 
Friday April 24, 2015

Drove to CrossFit 1513
Warmed up
Went 20 for 20 on C&Js including 2 for 2 at 90kg and 1 for 1 at 100kg.
Still don't feel 100%, but am much closer to being healthy.

Then coached some basketball.

Faith (6) and Emma (10) make their Oly comp debut tomorrow.
And I make my Oly ref debut tomorrow.

Hoping to visit the SoP on Sunday!

Tim Babcock 04-25-2015 03:27 PM

Re: The Shed 'O Pain
 
Bouldered at CRG for 2 hours with Kent.

I am currently fighting a sinus infection. It's really kicking my butt.

SoP is waiting for your visit JT.

JT Kalnay 04-25-2015 05:02 PM

Re: The Shed 'O Pain
 
Saturday April 25, 2015

Faith (6) and Emma (10) competed in their first Oly meet today.
Faith won first prize in her age group with an 11 pound snatch and a 12 pound clean and jerk. Emma won first prize in her age group with a 32 pound snatch and a 35 pound clean and jerk. Both girls made all of their lifts. I spent the rest of the day judging and announcing at the meet. Saw Jarred and Carl from CrossFit Tiffin lift some SERIOUS weight. Headed to the SoP tomorrow.

JT Kalnay 04-26-2015 08:54 AM

Re: The Shed 'O Pain
 
Sunday April 26, 2015 @ the Shed 'o Pain

Mobility Work
OHS to 95#
FS to 135#
BS to 225#

TGUS to 35# (35 is way heavier than 20...)

Three rounds of:
five burpees (burpees! Yay!)
five WBS (20# to 10')

Then, held an empty bar OHS for as long as possible three times. Once in Nanos, once in bare feet, once in Oly shoes.

Today was the first time that I haven't felt sick in two weeks. Still don't feel 100%, but don't feel sick.

Tim Babcock 04-26-2015 09:21 AM

Re: The Shed 'O Pain
 
10 wallballs
5 pull ups 0, 5, 10#
5 burpees
Shoulder Activation Exercises
3 rounds

5 front squats @ 45, 65, and 95#
Felt a twinge in my back so I stopped there.

5 pull ups
10 push ups
15 air squats
5 pull ups
10 push ups
15 air squats
200 meter run
5 rounds
24:15

A few ring muscle ups and 3 attempts at a strict bar muscle up. None successful.

JT Kalnay 04-27-2015 10:29 AM

Re: The Shed 'O Pain
 
Monday April 27, 2015

A good day lifting at CTown.

Drove down in the dark mist. Did mobility work. Went 24 for 25 snatches.
5 for 5 at 45#
5 for 5 at 95#
5 for 5 at 125#
1 for 1 at 135, 145, 155, 165.
Missed at 170
5 for 5 at lighter weights

Then did 10 walking lunges on each side with the empty bar overhead.
Drove home in the cold rain.

A nice little interview on Coach's Eye.
[url]https://youtu.be/XmXViL0lqPE[/url]

Tim Babcock 04-27-2015 03:34 PM

Re: The Shed 'O Pain
 
3 problems
3 TGUs 35, 45, 53, 61, 72#
5 rounds

5 ring muscle ups. Two with 8#.

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds
2 sets complete.

I enjoyed JT's interview. You're a natural.

Tim Babcock 04-28-2015 03:35 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 pull ups 0, 10, 20# (did 3 and 2 on 20#)
5 burpees
Mobility Work
Shoulder Activation Exercises
3 rounds

Deadlift
2 @ 135, 155, 185, 205, & 225
1 @ 255 & 275

3 rounds for time
5 muscle ups
10 power cleans
7:27-80%

Half mile run
3:45

JT Kalnay 04-29-2015 05:40 AM

Re: The Shed 'O Pain
 
@Tim, nice deads.

Walked 2.25 miles on pavement at a 4mph pace.
This made my hips and back hurt.
Need to remember to (a) walk on softer surfaces (e.g., grass on golf course) and (b) walk at 3mph or less.

JT Kalnay 04-29-2015 11:11 AM

Re: The Shed 'O Pain
 
Wednesday April 29, 2015

Walked 3 miles in just under an hour.
This was a much better pace for me.
Still, too much of it was on pavement and concrete....
[url]http://www.mapmyrun.com/view_workout?w=963719029[/url]

Tim Babcock 04-29-2015 04:03 PM

Re: The Shed 'O Pain
 
2 problems
5 pull ups
10 push ups
15 air squats
5 rounds

5 ring muscle ups (2 with 8#)

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds 15#
1 set-complete.

JT Kalnay 04-30-2015 03:40 PM

Re: The Shed 'O Pain
 
Thursday April 30, 2015

C&J Practice, I stank... (could it in any possible way be related to the fact that I had a chocolate bar for breakfast and two pop tarts for lunch?)

Mobility, stank
empty bar drills, stank
5x95, hit, but I stank
3x135, hit, but I stank
Hits at 145, 155, 165, 175, 185, 195, 205, and 215, but they all stank
missed the jerk at 225
missed the clean at 230
Went down to 185 and did one last hit before storming out of the gym disgusted.

JT Kalnay 05-02-2015 06:55 AM

Re: The Shed 'O Pain
 
Friday May 1st, 2015

Did some easy rock climbing at the gym.

There's something wrong with my left hip/butt/leg/lower back (that's the side with the prosthetic)

Tim Babcock 05-03-2015 04:37 PM

Re: The Shed 'O Pain
 
5/1-5/3
Red River Climbing trip with Rick and Norm. Did a few 9's, 10s, and a bunch of easy 11s (they weren't easy to me). I had a great time. Definitely a bit rusty. Had a few flashes, but both onsight attempts were unsuccessful. Second go on each. We climbed at Miller's Fork and The Zoo.

JT-I hope you're feeling better.

JT Kalnay 05-04-2015 06:26 AM

Re: The Shed 'O Pain
 
Saturday May 2nd
Walked four miles on the paths at the farm.
Coached some basketball.

Sunday May 3rd
Walked three miles by the river.
Coached some basketball.

Lower back, left hip, left butt isn't quite right.
Might need a visit to the quiroquack.

Tim Babcock 05-04-2015 03:48 PM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups 0, 10, 20#
5 burpees
Shoulder Health Routine (half way through)
[URL="https://www.youtube.com/watch?v=PMQDuFu-P3s"]https://www.youtube.com/watch?v=PMQDuFu-P3s[/URL]
WFS

A.
Three sets of:
Romanian Deadlift x 8 reps 135, 155, 185#
Rest 60 seconds
Single-Leg Hip Bridge x 12 reps each side
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps 40#
Rest 60 seconds
B.
Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings 53#
12 Hand-Release Push-Ups
C.
Two sets of:
Supine Ring Rows x 10 reps
Rest 60 seconds
Hollow Rock and hold for second set x 60 seconds
Rest 60 seconds

5 ring muscle ups (2 w/8#)

JT Kalnay 05-05-2015 05:17 AM

Re: The Shed 'O Pain
 
Monday May 4th, 2015

Walked a total of four miles in two different stints.
Rowed 3k.
Did 15 minutes of stretching.

Left hip and lower back still need to snap into place to feel 100%....

JT Kalnay 05-05-2015 03:57 PM

Re: The Shed 'O Pain
 
Tuesday May 5th, 2015

Walked 3.2 miles with Rhonda.
Left hip/back/butt still sore.
Diagnosis is a small tear in the psoas, so walking doesn't hurt, but lifting the leg does. The hardest thing is getting into the car. I sit down, then have to use my hand to grab my pants to lift my leg to get it into the car. Weird.

Tim Babcock 05-05-2015 04:21 PM

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

5 ring muscle ups (2 w/8#)
Tried a couple of strict bar muscle ups. Didn't happen.

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds 15#-1 set-complete.
5 minute rest - 10 HSPUs
10 seconds work + 10 sec rest. One hand in 2 finger pocket and other full crimp. Alternating - 15 rounds 0#-1 set-incomplete.

Tim Babcock 05-06-2015 04:01 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 pull ups 0, 10, 20#
5 burpees
Shoulder Health Routine
3 rounds

A.
Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps (20# each hand)
Mixed-Grip Strict Pull-Ups x 8 reps
B.
Five rounds for time of:
15 Wall Ball Shots
10 Knees to Elbows
5 Burpees
13:22
C.
Accumulate one minute in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

JT Kalnay 05-07-2015 04:40 AM

Re: The Shed 'O Pain
 
Wednesday May 6, 2015

Coached basketball pretty much while standing still.
Threw a lot of passes.

JT Kalnay 05-07-2015 03:23 PM

Re: The Shed 'O Pain
 
Thursday May 7, 2015

Walked down the hill to Ctown.
Did some bench presses (it was really hard getting down onto the bench and then back up from the bench).
Did some ring rows and air squats to a 24" bench.
Walked back up the hill home.

Am having some cramping in that left back/butt/hip area, might have overdone it...

Tim Babcock 05-07-2015 03:42 PM

Re: The Shed 'O Pain
 
1 problem
5 pull ups
10 push ups
15 air squats
5 rounds

Hangboard Workout
5 reps X (8 seconds work + 5 seconds rest)
5 sets w/2 minutes rest between
Medium Edge
Small Edge
3 finger pocket
45# plate pinch
2 finger pocket

15 push ups between sets.

I will slowly ramp this up to 10 sets.

Tim Babcock 05-08-2015 03:59 PM

Re: The Shed 'O Pain
 
0.5 mile run
10 round of:
5 pull ups, 10 push ups, 15 air squats
0.5 mile run
22:37
[URL="https://www.youtube.com/watch?v=OSxsaghVjVs&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=OSxsaghVjVs&feature=youtube_gdata_player[/URL]
Practiced band assisted strict bar muscle ups. Kind of fun. Sometimes you have to go backwards to go forward.

WFS

JT Kalnay 05-08-2015 07:28 PM

Re: The Shed 'O Pain
 
Friday May 8, 2015

Coached basketball, made several bad food choices, medicated psoas.

Tomorrow will be better.

JT Kalnay 05-09-2015 08:37 AM

Re: The Shed 'O Pain
 
Saturday May 9, 2015

Visited the shed 'o pain on a warm Ohio morning.

Did some stretching, then did ten rounds of:

hang from the pullup bar for 15 seconds
5 pushups from the knee
5 ring rows (2 sets with false grip, which is much harder)
10 strict presses with 11# bar

Then did 5 rounds of
10 squats to a mobility ball
10 seated snatches with right arm with 10# kb
10 seated snatches with left arm with 10# kb

Got plenty sweaty and didn't appear to aggravate Psoas...

Tim Babcock 05-09-2015 08:51 AM

Re: The Shed 'O Pain
 
1 problem
2-3 band assisted bar muscle ups
10 rounds

5 ring muscle ups

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds 15#
3 sets w/5 minutes between. 3rd set was incomplete.

JT Kalnay 05-09-2015 02:10 PM

Re: The Shed 'O Pain
 
Saturday May 9, 2015

PM Session

Nice walk on a hot (but breezy) spring day.
[url]http://www.mapmyrun.com/view_workout?w=978219257[/url]

JT Kalnay 05-10-2015 08:00 AM

Re: The Shed 'O Pain
 
Sunday May 10, 2015

Another visit to the Shed 'o Pain.

Some stretching and position work.
10 sets of 10 kb swings with a 10# weight.

Some light half squats.

Worked out a huge plot issue in EMOM Murder!

Tim Babcock 05-10-2015 08:25 AM

Re: The Shed 'O Pain
 
Foam Rolling

10 wall balls
5 pull ups 0, 10, 20#
5 burpees
3 rounds

5 back squats @ 45, 65, 95, 115, 135, 155 and 3 @ 185#

1.25 mile run

Happy Mother's Day.

JT Kalnay 05-11-2015 03:56 PM

Re: The Shed 'O Pain
 
Monday May 11, 2015

Sat at my desk and worked 11 hours.

Walked 1.2 miles.

Not sure which is the culprit but my left back/butt/hip/leg are SCREAMING :ranting2: at me right now.

Tim Babcock 05-12-2015 06:16 PM

Re: The Shed 'O Pain
 
2 problems
3 TGU's 35, 45, 53, 61 & 72#
5 rounds

2 problems
2-3 muscle ups (some ring and some band assisted bar muscle ups)
5 rounds

JT Kalnay 05-13-2015 04:56 AM

Re: The Shed 'O Pain
 
Tuesday May 12, 2015

Walked two slow miles in the brisk wind coming off Lake Erie.

Tim Babcock 05-13-2015 04:11 PM

Re: The Shed 'O Pain
 
10 KBS
5 pull ups
20 double unders
3 rounds

5 deadlifts @ 135, 155, 185, 205, 205, 205

"Jason"
100 air squats
5 muscle ups
75 air squats
10 muscle ups
50 air squats
15 muscle ups
25 air squats
20 muscle ups
29:50

0.5 mile run


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