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

JT Kalnay 11-08-2015 05:49 AM

Re: The Shed 'O Pain
 
Saturday November 7, 2015
6 days until the championship

Walked a mile around the farm, with the big loppers, pruning tree branches that stuck too far out into the trails.

You want a WOD some time? Do a mile of lopping!

JT Kalnay 11-08-2015 02:20 PM

Re: The Shed 'O Pain
 
Sunday November 8, 2015
5 days until the Championships
Walked 1.5 miles on rough terrain in the morning.
Walked 1.0 miles with the loppers in the afternoon.
Tiring!

Tim Babcock 11-08-2015 02:22 PM

Re: The Shed 'O Pain
 
Back from Athens after a nice visit with Mary. Time to workout.

1 problem
10 push ups
5 rounds

1 problem
5 strict HSPUs
5 rounds

1 problem
1 bar muscle up
5 rounds

5 additional problems

3 rounds of hanging for 1 minute on the pull up bar with 1 minute rest in between.

JT Kalnay 11-09-2015 11:46 AM

Re: The Shed 'O Pain
 
Monday November 9, 2015
100 hours until the championship

Walked over to CTown on a lovely November day.
Stretched.
Snatches (no misses)
3x45#
7x95#
1x115#
1x135#
1x155#
Walked home on a still lovely November day.
In another life (after Oly lifting is over, before Oly lifting began) I would take off the afternoon and go play golf.

Tim Babcock 11-09-2015 05:17 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:
Romanian Deadlift x 6 reps 155, 170, 185, 205#
Rest 60 seconds
25 Double-Unders Practice
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds
*Hold your most vertical position for 5 seconds before making your descent back to the floor.
B.
Complete as many rounds and reps as possible in 15 minutes of:
0.25 mile AirDyne
10 Push-ups
20 Air Squats
8 rounds + 0.25 mile on AirDyne

5 strict ring muscle ups 0, 0, 8, 8, 25# (It's been awhile since I've been able to do one with 25#)
[URL="https://www.youtube.com/watch?v=vDBrA5VU3mw"]https://www.youtube.com/watch?v=vDBrA5VU3mw[/URL]
WFS
3 strict bar muscle ups.

Tim Babcock 11-10-2015 04:15 PM

Re: The Shed 'O Pain
 
15 problems

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
30, 30, 30, 30, 30# (I was able to hold on but finger opened a bit.) 30# next time.
2 finger
0#-6 sec, 7 sec, 5 sec, 8 sec, 8 sec (0# next time)
Pinch
10# (10# next time)

Worked in 100 push ups, some goblet squat holds, and candlesticks.

JT Kalnay 11-11-2015 05:40 AM

Re: The Shed 'O Pain
 
Tuesday November 10, 2015
3 days until American Championships

Walked a half a mile in a light mist.

At CTown
stretching and mobility
clean and jerk tuneup
7x135#
1x155#
1x175#
1x195#
no misses

Going to do some walking and stretching but no lifting on wed/th then compete on Friday.

JT Kalnay 11-11-2015 02:50 PM

Re: The Shed 'O Pain
 
Wednesday November 11, 2015
49 hours from lifting...

A few short walks, a little stretching and PT.

Tim Babcock 11-11-2015 05:00 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:
Turkish Get-Up x 2 reps each arm 45, 53, 62, 71#
Rest 60 seconds
Strict Pull-Ups x 5 reps 20#
Rest 60 seconds
Kettlebell Swing x 15 reps 45, 53, 62, 71#
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 10 Ring Dips
Minute 2 3 ring muscle ups
Minute 3 15 Kettlebell Swings

3 strict bar muscle ups

Tim Babcock 11-12-2015 04:37 PM

Re: The Shed 'O Pain
 
15 problems. All problems first go, except one.

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
30, 30, 30, 30, 30# - 35# next time.
2 finger
0#-6 sec, 7 sec, 9 sec, 10 sec, 10 sec =42 sec (0# next time)
Pinch
10# 8, 5, 10, 6, 5 sec (10# next time)

Worked in 5 sets of 10 push ups. Some handstand holds, candlesticks, goblet squat holds, and gymnastic rolls.

Good luck to JT! I'll be thinking of you tomorrow night. Keep me posted.

JT Kalnay 11-14-2015 11:37 AM

Re: The Shed 'O Pain
 
Thursday November 12, 2015
Flew to Savannah, walked a couple miles through various airports.

Friday November 13, 2015
Snatched 70, 75, 78
C&J 95, 104, 107
Total = 185kg = American Champion and 2016 World Championship Qualifier

It's nice to win, even though I feel like I was in a couple of car wrecks.

Saturday November 14, 2015
Flew home, walked a couple miles through various airports.

Tim Babcock 11-14-2015 02:48 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff. A good time. Good to see Jeff.

Nice to see JT achieve his goals. Good job Brother!

Tim Babcock 11-15-2015 09:55 AM

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

A.
Five sets of:
Dumbbell Shoulder Press x 6 reps 25#
Rest 60 seconds
Double KB Front Squat 35# (hard)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Pull-Ups
5 HSPUs
3 rounds + 6 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (28kg)
15 Push-Ups
3 rounds + 27 reps

5 kipping bar muscle ups + 2 strict bar muscle ups.

JT Kalnay 11-15-2015 10:04 AM

Re: The Shed 'O Pain
 
Sunday November 15, 2015

Stretching, mobility

10 minutes of Cindy, 4 rounds
(scaled pullups to jumping pullups)
(scaled push ups to alternating regular and on knees)
(scaled air squats to squats to a box)

10 minutes of death by kettlebell
20# kbs

5 squat snatches with 31#, trying to learn the new movement to take the pressure off my left thigh, hip, butt, back.

JT Kalnay 11-16-2015 11:35 AM

Re: The Shed 'O Pain
 
Monday November 16, 2015

Walked over to CTown on a lovely fall day.
Rowed 1k.
Stretched, mobilized.
PT walking (backwards, shuffling sideways, karaokes)

Metcon
1-1-1-2-2-2-3-3-3-4-4-4-5-5-5 FT
burpees, knees to elbows,dumbell presses (15#)
5:01

6 squat snatches (31#)
6 squat cleans (31#)

Walked home on a spectacular fall day.

Tim Babcock 11-16-2015 04:31 PM

Re: The Shed 'O Pain
 
2 problems
10 reverse wrist curls
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 35#
10, 10, 10, 10, 10 sec.
2 finger 0#
6, 10, 10, 10, 10 sec.
Pinch 10#
6, 7, 4, 5, 5 sec.

Worked in:
1. 5 sets of 5 ring dips
2. 5 sets of 15 hip extensions
3. 5 sets of 10 ab roll outs

JT Kalnay 11-17-2015 04:33 PM

Re: The Shed 'O Pain
 
Tuesday November 17, 2015

Walked over to CTown on another lovely fall day.
Rowed 1k
Stretched, mobilized
PT walking (backwards, shuffling sideways, karaokes)

Metcon
5 minute AMRAP
5 wall ball shots (12# ball to 10' target)
5 box jumps (12" box, jump up, step down)
6 rounds in 5:01

6 squat snatches (31#)
6 squat cleans (31#)

Did some coaching
Walked home

JT Kalnay 11-18-2015 04:29 PM

Re: The Shed 'O Pain
 
Wednesday November 18, 2015

Drove over to CTown with my brand new Eleiko competition bar.
Stretched, mobilized
rowed 1k in 4:44
did 10 squat snatches at 20kg with the new bar
did 10 squat cleans and jerks at 20kg with the new bar
another few weeks of moving minimum weights while learning the new movements then they'll be some weight on the bar

Tim Babcock 11-18-2015 04:55 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 strict pull ups
10 thoracic bridges
Shoulder Band Stretches
3 rounds

3 Deadlifts @ 135, 155, 185#

Workout of the Day
A.
Three sets of:
Deadlift x 6 reps 205, 225, 245#
Rest 60 seconds
Wall Climbs x 3 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
WallBalls
10-9-8-7-6-5-4-3-2-1
Ring Muscle Ups
1-1-2-2-3-3-4-4-5-5
Went for 15 minutes and got through 8 rounds. I ended up doing 52 wallballs and 20 muscle ups. The top of my right shoulder was starting to hurt so I cut it short. Feels better now.

JT Kalnay 11-19-2015 03:08 PM

Re: The Shed 'O Pain
 
Thursday November 19, 2015

"Rest" day, in that I didn't do any exercise or lifting...

Tim Babcock 11-19-2015 04:04 PM

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

5 additional problems
Worked on a new problem.

The more TGUs I did the better my shoulder felt. Strong Medicine.

JT Kalnay 11-20-2015 11:50 AM

Re: The Shed 'O Pain
 
@Tim, yes TGUs are what's for Sunday Brunch!

Friday November 20, 2015

Walked over to CTown on a very brisk and windy fall day.
Rowed 1k in 4:57 (had to sprint at the end to get under 5)
Stretched, mobilized, PT walking (this takes 20 minutes)

Squat snatches
8x45#, 2x65#

Squat C&J
8x45#, 2x65# (working on keeping the bar more in my hands)

OHS
3x45#, 3x65#

FS
3x65#, 3x85#

BS
6x85#

Walked home in a fall day made even more brisk b/c I was sweaty.

"IF you sweat, you die," Warrant Officer Doucette during cold weather training, 1980.

Tim Babcock 11-21-2015 09:40 AM

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

1 campus board lap
15 second L-sit (I thought an earthquake was occurring but realized it was just me shaking.)
30 second goblet squat hold
10 rounds

5 additional problems

Good session today. Felt strong.

JT Kalnay 11-21-2015 07:07 PM

Re: The Shed 'O Pain
 
Saturday November 21, 2015

JV Girls basketball.

Several hours with the chain saw, backhoe, and dozer clearing a lane to the tillable acres in the back. I can't lift my arms...

Tim Babcock 11-22-2015 09:30 AM

Re: The Shed 'O Pain
 
10 goblet squats
5 strict pull ups
5 burpees
10 glute bridges
shoulder mobilization routine
3 rounds

4 sets
Front Squats X 6 reps @ 115#
60 seconds
25 Double Unders
60 seconds
5 strict pulls w/20#
60 seconds

3 rounds for time:
0.5 mile airdyne
10 clean & jerks w/2 35# kettlebells
8:52
A bit of a gasser.

5 kipping bar muscle ups + 5 strict bar muscle ups

JT Kalnay 11-23-2015 06:07 AM

Re: The Shed 'O Pain
 
Sunday November 22, 2015

stretching, mobility, TGUs

4 sets
Front Squats X 6 reps @ 115#
60 seconds
25 Single Unders
60 seconds
5 jumping pullups
60 seconds

death by kettlebell, 20#, 12 rounds


PM Session
2 hours clearing brush for new walking trails on the new land

JT Kalnay 11-23-2015 03:29 PM

Re: The Shed 'O Pain
 
Monday November 23, 2015

Walked over to CTown on a very brisk late fall day.
There is snow on the ground here on the north coast.

Stretched

Squat Snatches
9x65#
1x85#

Squat C&J
10x85#

Walked home, and it was colder b/c I was sweaty.

Tim Babcock 11-23-2015 05:26 PM

Re: The Shed 'O Pain
 
2 problems
10 reverse wrist curls
15 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 35#
10, 10, 10, 10, 8 sec.
2 finger 0#
10, 10, 7, 8, 10 sec.
Pinch 0#
5, 7, 8, 5, 8 sec.

Worked in:
5 sets of 15 hip extensions
5 sets of 30 seconds goblet squat holds
5 sets of 30 seconds couch stretch each leg
5 sets of roll out bottom of feet and 30 seconds kneeling pose hold.

JT Kalnay 11-24-2015 12:39 PM

Re: The Shed 'O Pain
 
Tuesday November 24, 2015

Drove down to Rubber City Weightlifting to train with Coach Dan Bell and Mike Walker on a spectacular sunny late fall day.

Stretched

Work on squat snatches up to 40kg.

Worked on squat cleans up to 80kg.

Drove home.

Tim Babcock 11-24-2015 05:55 PM

Re: The Shed 'O Pain
 
2 problems
10 face pulls
10 reverse wrist curls
Kettlebell Double Turkish Get Up X 2 10, 15, 20, 25#
5 rounds

Worked on a new problem for 20 minutes. Hard.

Tim Babcock 11-25-2015 11:22 AM

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

A.
Five sets of:
Kettlebell Swings x 20 reps 35, 45, 53, 62, 71#
Rest 60 seconds
Kettlebell Front Squats x 10 reps w/2 35# KBs
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
B.
Two sets for times of:
Burpees x 15 reps
300 Meter Run
Rest 2 minutes
2:35
2:32

5 kipping bar muscle ups + 5 for 6 strict bar muscle ups.

Tim Babcock 11-26-2015 09:18 AM

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

1 Campus Lap
30 seconds goblet squat hold
10 rounds

Practiced a few double dyno campus laps. Worked up to 3 rungs.

Couch Stretch and Kneeling ankle stretch to finish.

Watched JT move around a lot weight today. Nice to hear the sound of weights hitting the floor.

Happy Thanksgiving!

JT Kalnay 11-26-2015 06:41 PM

Re: The Shed 'O Pain
 
Wednesday November 25, 2015

Walked one mile, with a couple of hills in it.


Thursday November 26, 2015

Stretched
TGUs, 2x20# on each side, 2x35# on each side
Squat Snatches, 5x75, 4x95, 1x105, no misses
Squat C&J, 5x95, 3x135, 1x155, 1x165, no misses
Strict presses, worked up to 165 single by doing sets of 3 at increasing weights

Later, did an hour with the chain saw and the loppers on the new land.
I can barely lift my arms...

JT Kalnay 11-26-2015 06:53 PM

Re: The Shed 'O Pain
 
Wednesday November 25, 2015

Walked one mile, with a couple of hills in it.


Thursday November 26, 2015

Stretched
TGUs, 2x20# on each side, 2x35# on each side
Squat Snatches, 5x75, 4x95, 1x105, no misses
Squat C&J, 5x95, 3x135, 1x155, 1x165, no misses
Strict presses, worked up to 165 single by doing sets of 3 at increasing weights

Later, did an hour with the chain saw and the loppers on the new land.
I can barely lift my arms...

Tim Babcock 11-27-2015 08:41 AM

Re: The Shed 'O Pain
 
Got up at 8:50 for a 9:00 workout. Not recommended.

10 goblet squats 25, 30#
5 pull ups
10 thoracic bridges
2 rounds

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps w/2 10# dumbbells
Rest 60 seconds
Single Arm Dumbbell Row x 10 reps each arm 53#
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings 53#
15 Wall Ball Shots
JT and I pounded this out in 15:21. Nice to have a partner on this one. Suckfest.

JT Kalnay 11-27-2015 02:29 PM

Re: The Shed 'O Pain
 
Friday November 27, 2015

Stretching
Deadlifts
2x3x135#
2x3x205#
2x3x255#
1x2x305#
1x355
1x405
1x425 (I was really happy to be north of 400, guess I haven't lost that much strength anyway)

Then, in what can only be described as a sado-masochistic session of horribleness...

In teams of two, alternating after full rounds,
complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings 20#
15 Wall Ball Shots, 8#
Tim and I grounded this out in 15:21.
Partner WODs are that awkward time in CrossFit where you hope your partner moves a little slower, maybe throws up a little, and generally stalls for time so you can get more rest. Not this partner. He insisted on going unbroken on everything. And he was doing the KB swings with 53# and the WBS with 20#.
I won't get suckered into another partner WOD anytime soon...

Tim Babcock 11-28-2015 05:11 PM

Re: The Shed 'O Pain
 
There's nothing like shared misery to solidify a friendship.;)

Bouldered at CRG with Jeff and Norm. Good session. Afterwards we did 5 sets of 10 goblet squats and 10 push ups. Also worked in a few bar muscle ups.

JT Kalnay 11-29-2015 02:46 PM

Re: The Shed 'O Pain
 
Friday November 27, 2015
After the bro-fest in the Shed o' Pain,
Drove to Erie, PA to watch Ashland U play Alderson Broadus.
Ashland won, going to 4-0.

Saturday November 28, 2015
Stayed in Erie, PA to watch Ashland U play Gannon.
Ashland won, going to 5-0.
Otherwise a rest day.

Sunday November 29, 2015
Drove back to Cleveland.
Otherwise a rest day.

JT Kalnay 11-30-2015 12:59 PM

Re: The Shed 'O Pain
 
Monday November 30, 2015

Walked as quickly as possible over to CTown CrossFit on a clear, brisk, late autumn day.

Stretched.

Squat Snatches
9 for 10 at 95#
1 for 5 at 105# (started to get a little frustrated)

Split Snatches
5 for 5 at 115# (all 5 were no doubters)
Didn't want to miss 5 more snatches, and didn't want to go back down to 95#, so I practiced some split snatches.

Metcon
5 minutes of
1-1-2-2-3-3...
burpees (yay burpees!) and pullups

Made 5 complete rounds, 6 burpees, and 2 pullups.

Dragged my sorry *ss back home on a cold fall afternoon, wondering about the difficulty of training, and how records are broken and championships won on tough training days like today.

Tim Babcock 11-30-2015 04:31 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:
Bench Press x 6 reps 100#
Rest 60 seconds
Ab Roller X 15 rep
Rest 60 seconds
Hanging Hip Touches X 10 (5 each arm)
Rest 60 seconds

B.
5 Rounds
20 Kettlebell Swings 53#
20 Push-Ups
60 seconds between each round
0:58, 1:17, 1:12, 1:09, 1:05

5 strict ring muscle ups (last two with 8# and 20#)
1 for 5 strict bar muscle ups :confused:


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