Re: The Shed 'O Pain
 

Friday September 28, 2012

Back in Ohio, with a cold.

Snatch technique practice.

Double under practice.

WOD:
AMRAP 1 minute, 95# thrusters (11)
AMRAP 6 minutes, 5 pullups, 10 power cleans 95#, 15 double unders
2 rounds plus 5 pullups

Double under practice.

Olympic Lifting Seminar and practice tomorrow.

Shed on Sunday?

Re: The Shed 'O Pain
 

JT and Jeff visited the Shed this morning.

Lots of mobility work.


Skill Ladder (100 points possible for winning, possible 30 bonus competition points for completion of at least one point at all 13 stations (for 50+ 50 bonus competition points for completion of all 18)
13 Stations,
1 Minute stations – as many attempts as possible in the 1 minute.
1 point per completion of task in the minute, Additional points may be awarded 2 Stations may be pre‐determined to skip
Fail a station and you are OUT of the ladder!
1) 30 Second handstand hold against a wall

2) 30 Double Unders

3) Kettlebell Turkish Get‐Up (53lbs/35lbs for 35‐50, 44#/26# for 50+) I did 2, 1 on each side.

4) 3 Dead Hang Pull Ups

5) 2 Ring Dips (may Kip) I did 10 strict.

6) 5 One‐Arm KB OHS (44/26# for all ages) These were easier than I thought

7) 2 Skin the Cats

8) 5 Pistols-May cross legs (I crossed my legs)

9) 1 20/15ft Rope Climb

10) 3 Strict Handstand Push Ups

11) 5 Yard Handstand Walk (Failed at this one. But made progress. With some practice I might be able to become proficient at these.)

12) 10 Second L‐Sit

13) 1 Muscle Up (I did 10)

Tie‐Breaker – Highest (most difficult) skill completed, for the most amount of points. – Completion of every station earns 30 overall competition Bonus points.

Afterwards Jeff and I quickly went through my 11 problems.
Fun day.

Here is quick video of Jeff doing a pistol on a kettlebell.
[URL="http://www.youtube.com/watch?v=I4NllQuli1I&feature=youtu.be"]http://www.youtube.com/watch?v=I4NllQuli1I&feature=youtu.be[/URL]

Re: The Shed 'O Pain
 

Sunday September 30, 2012

Skills Ladder Practice

Fran: Rx, 13:28

Re: The Shed 'O Pain
 

Monday October 1st, 2012

Warmup

15 minutes to find 1RM clean
195# squat clean
205# power clean (PR is 240#)
I felt weak from Friday's WOD, saturday's oly lifting seminar, and sunday's skill ladder + FRAN.

15 minutes to find 1RM low bar squat
145# (didn't feel like pushing it at all...)

METCON
5 rounds, for time,
5 deadlifts 235#
10 burpees
8:38

Re: The Shed 'O Pain
 

Tim, it has been a while but I am back! Awesome job on Karen the other day, can't wait to smash it tonight!

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.

Mobility Work

Overhead Squats-2 reps on the minute for 10 minutes.
95-105-110-115-120-125-130-135-140-145
Then a couple of 1 rep attempts with plenty of rest between.
1 155#
1 175# PR
[URL="http://www.youtube.com/watch?v=x4L1EXg6IzM&feature=youtu.be"]http://www.youtube.com/watch?v=x4L1EXg6IzM&feature=youtu.be[/URL]

Super short fun Met Con.
Do a burpee and a push up at the same time, then do a burpee and 2 push ups, then do a burpee and 3 push ups.... Work up to 10 push ups. You end up doing 55 push ups and 10 burpees altogether. The last 2 sets were tough.
1:25

Next we did some pull ups. I did a set 30 pull ups and then worked the butterfly kip a little. Eric has a really smooth butterfly pull up now.

Finally we went outside and practiced handstand walks for a few minutes. I got a legit 2 yard walk.

A really fun workout. We really got after it this afternoon.

Re: The Shed 'O Pain
 

Tuesday October 2, 2012

Awesome OHS Tim! That's well over your body weight!

Here's my report on today's WOD at Ctown CrossFit...

[url]http://jtkalnaynovels.wordpress.com/2012/10/02/this-is-either-nasty-or-beautiful/[/url]

Re: The Shed 'O Pain
 

Worked out in the Shed with Eric and Bob.

Mobility Work

Worked with Bob on TGU's and Kettlebell Swings while Eric busted out a 19 round "Nate.":notworth:

My turn...
"Nate"
2 Muscle Ups
4 HSPU
8 KBS 2 pood
AMRAP in 20 minutes
13 Rounds PR :kicking0:

Afterwards Eric and I did 3 ME L-Sits on the parallettes. 32, 32, & 20 seconds
I'm going to feel this effort tomorrow.

JT-Thanks for the kudos. You and I have been having a good fall. I think the sweat angel you had at the Shed on Sunday beats the one in the picture.

Re: The Shed 'O Pain
 

Bob stopped by for workout.

1 Problem
15 Hip Extensions
10 Pronators
5 Rounds

1 Problem
10 Reverse Wrist Curls
6 rounds

30 Minutes of campusing and fingerboarding.

Re: The Shed 'O Pain
 

Tuesday 10-2-2012
Run:
First week of the CVNP fall trail running series.
3mi in 25:00

Wednesday 10-3-2012 (8:20 min/mi)

TGUs with 35lb kettlebell, 10 each side

Five rounds for time of:
Row 500 meters
[B]95[/B] pound Bench press, 15 reps.
26:48

30 double-unders

Re: The Shed 'O Pain
 

Thursday 10-4-2012
Run:
5.0 mi in 25:00 (8:35 min/mi)

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.
Mobility Work

Weighted Strict Pull ups
3 15#
3 20#
3 25#
2 30#
2 35#
2 40#
1 45#
1 50#
1 60#
1 70#

Met Con
5 Power Cleans 135#
5 Box Jumps 24#
10 Knees to Elbows
6 Rounds
11:40
Felt a little flat tonight. The power cleans seemed easier toward the end of the wod. At first they seemed very heavy.

Re: The Shed 'O Pain
 

Friday October 5th

Fourth day of Pacific Northwest trip. Happy to be heading home tomorrow.

Re: The Shed 'O Pain
 

Worked out with Eric and his brother Carl at Mohawk High School. Nice Facility.

Mobility Work

1 Deadlift on the minute for 10 minutes
225, 235, 245, 255, 265, 275, 285, 295, 305, 315-Failed at 315. Tied previous PR at 305.

Then...
100 Burpee Pull-ups
13:54 PR-My old PR was 18 something. The bar was lower than my bar at home.

Then...
We did some handstand walking practice (I got a legit a 3 yards) and some levers.

Great workout with the Daniel brothers.

Re: The Shed 'O Pain
 

Saturday 10-6-2012
TGUs, with 35lb KB, 10 each side

Deadlift 5-5-5-5-5 reps
205, 215, 225, 235, 245

245 felt really heavy.:confused:

Re: The Shed 'O Pain
 

JT visited the Shed today.

Ran through all my problems as a warm up.
Worked in Pronators and Reverse Wrist Curls

Left shoulder is bothering me today so I worked on mobility.

Finished up with 15 sets of campusing and some box jumps. I worked up to 37" with no run up and a little over 40" with a few steps into it.

Re: The Shed 'O Pain
 

Sunday October 7, 2012
Tried to shake off some of the rust at the shed.
Some easy TGUs, easy KBS, easy air squats, and lots of groaning.
It was interesting and disgusting that I hurt worse from five days of inactivity and travel than I would have if I'd been CrossFitting. Apparently Neil Young is correct, that it's better to burn out, than it is to rust....

Monday October 8, 2012
Today's report can be found on my blog....
[url]http://jtkalnaynovels.wordpress.com/2012/10/08/crossfit-dont-poke-bears-with-sticks/[/url]

And some social commentary....
[url]http://jtkalnaynovels.wordpress.com/2012/10/08/federal-reserve-direction/[/url]

Re: The Shed 'O Pain
 

Eric and I did a quick workout at the Shed today.

After a short warm up...

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups (I did pull ups with my knees tucked up towards my chest)
50 Sit-ups
19:23

Re: The Shed 'O Pain
 

Monday 10-8-2012 (Columbus Day)
Run:
4.65 mi in 39:41 (8:32 min/mi)
Rather chilly today. I guess Summer is over. :(

Re: The Shed 'O Pain
 

Bob worked at the Shed today.

1 Problem
20 Hip Extensions
10 Pronators
5 Rounds

1 Problem
10 GHD Sit-ups
10 Reverse Wrist Curls
5 Rounds

1 additional problem

I worked a new problem for 15 minutes. No send.

I finished by practicing the glide kip for a few minutes. I'm trying to be able to do it without letting my elbows flare and as straight as possible. Hard.

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.

Mobility Work

1 Power Clean on the minute for 10 minutes.
135, 145, 155, 165-Fail, 165-Fail, 160-Fail 160, 165, 175-not even close, 175-again, not even close.
I got really frustrated with these. The first 3 felt easy, then I hit a brick wall. I took off some weight and did a few with Eric watching my form. I have a lot of work to do on these. At the end I did I practiced some squat cleans. I worked up to 135#. These were better than I thought they might be.

Meanwhile, Eric worked up to 265#. Which was a PR for him. Great job, Dude!
[URL="http://www.youtube.com/watch?v=VJ8puE6wE7c&feature=youtu.be"]http://www.youtube.com/watch?v=VJ8puE6wE7c&feature=youtu.be[/URL]

Then a Met Con...
100 push ups
100 air squats
100 pull ups
Not too bad right? But wait-On the minute you had to do 5 Burpees. You had to start with 5 burpees too.
22:59
In addition to all the push ups, air squats, and pull ups I also did 115 burpees.
Wicked!

Re: The Shed 'O Pain
 

Thanks for the post buddy!

Re: The Shed 'O Pain
 

Tuesday 10-9-2012
Second week of CVNP Fall Trail Running Series.
This week was at Station Bridge in Brecksville Reservation. Start with a 3 mile out-and-back on the towpath. At two points on the course, first one at the turnaround and the second just before the finish, was an optional hill loop. On each hill were three turnaround points. Make it to the first turnaround and get a token worth two minutes off your time, make it to the second and get another two minutes off, make it to the third and get another two minutes. Do both of the optional hill spurs and get a total of twelve minutes off you time. Also, at the end of one of the spurs, is the option to go beyond the last turnaround. It may or may not be worth it. As it turns out, it was not worth any extra points. I did both of the hill hill spurs for the maximum bonus points, and I certainly needed them because I wasn't running very fast. My finish time was just over forty minutes, but I don't know what the total distance was. I am guessing around five miles; three flat and two hills. Another fun night in the Cuyahoga Valley National Park. :)

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.

Mobility Work

"Annie"
Double Unders
Sit-ups
50-40-30-20-10
6:33 PR (Last PR was 7:24.)
Double unders went really well. I was unbroken until the 20 round. I had two misses in that round. I think doing them on a hard floor made them easier.
I rested for a few breathes on the 40, 30, and 20 rounds on the sit-ups. I think there is still a little room for improvement, maybe sub 6 minute. Sounds like a goal.

Then...
Front squats-I started with 95# pounds and slowly increased the weight up to a PR of 185#. I focused on getting really low and getting back on my heels. I elevated my heels on a couple of 5 or 10 pound plates.
Impressed with Eric's performance on the push jerks, I practiced doing jerks from the front rack position. Eric made some very helpful suggestions and soon I was doing a legit 135# push jerk from the front. I need to work on elbow and shoulder flexibility.
Eric-Thanks for the encouragement and the tips today. It helped.

Re: The Shed 'O Pain
 

Tim & Eric,
nice job on the lifting and metcons!

Jeff,
nice job on the running!

JT,
nice job rolling your left ankle three days before a comp.
what a frickin' dufus...

Re: The Shed 'O Pain
 

Tim, great job today. That 185 lb PR front squat looked great. Keep grinding, grit, grit, grit.

Re: The Shed 'O Pain
 

Friday October 12, 2012

First CrossFit Competition...
[url]http://jtkalnaynovels.wordpress.com/2012/10/12/first-crossfit-competition/[/url]

Re: The Shed 'O Pain
 

JT-Have fun and good luck! Represent the Shed properly by giving it your all (like you always do).

Re: The Shed 'O Pain
 

Good luck JT, congrats on competing again!

Re: The Shed 'O Pain
 

Climbed at Hinckley with Jeff, Rick, & Norm. Beautiful day with good friends. 20 routes at the Main Wall.

Later at home...
Shoulder mobility work
Weighted Dips
3 15#
2 25#
2 35#
2 45#
1 55#
1 65#
1 75#
1 80# miss
1 80# Got it!
I then did 10 reps with no weight.

Some additional shoulder mobility work and some slacklining. Very pleasant outside.

Re: The Shed 'O Pain
 

Saturday 10-13-2012
Climbed at Hinckley with Tim, Rick and Norm.
17 routes total. Awesome day!

Overhead Squats:
5x45, 5x55, 5x65, 5x75, 3x85
Front Squats:
5x85, 5x95, 5x105, 5x115, 5x125
Back Squats:
5x125, 5x135, 5x145, 5x155, 5x165

[I]I'm feelin' a little wobbley.[/I]

Re: The Shed 'O Pain
 

CrossFit Comp, Day One Summary

[url]http://jtkalnaynovels.wordpress.com/2012/10/14/crossfit-competition-day-one/[/url]

Re: The Shed 'O Pain
 

Lots of Mobility work...

"Glen"

For time:
135 pound Clean and jerk, 30 reps [B](I did 95#)[/B] 5:00
Run 1 mile 13:00
15 foot Rope climb, 10 ascents 18:00
Run 1 mile 27:45
100 Burpees [B]38:57[/B]
All times are approximate except final time.

I feel really good about this performance. I was able to keep a steady pace the whole way through.

Jeff-Your legs are going to be sore for a few days. Great job on that wod! I might have to try that this week.
JT should be plowing through the second day of his comp. Keep up the good work JT.

Re: The Shed 'O Pain
 

Sunday 10-14-2012
"Helga" (Helen's eastern European cousin)

Three rounds for time:
Run 1.1mi
45lb Kettlebell X 21 swings
12 Pull-ups (strict)

round 1, 9:07, 2:22, 1:56
round 2, 9:28, 3:12, 2:00
round 3, 9:26, 2:52, 1:53
total, 42:19

This was the first time I tried Helen (sort of). The kettlebell swings were tough and I didn't do them as Rx.

Re: The Shed 'O Pain
 

Glen and Helga seem very hard.

Monday October 15, 2012

stretching, mobility work, advil, whining, more advil, a very easy 2k row, and technique practice on split jerk.

Tomorrow is a travel day...

Re: The Shed 'O Pain
 

Worked out in the Field House with Eric.

Mobility Work

1 Front squat on the minute.
95, 105, 115, 125, 135, 145, 155, 165, 175, and then after 2 minutes 185.

Met Con
10 squat cleans 95#
20 Box Jumps about 20"
3 Rounds
9:36

Afterwards we practiced handstand walks. Fun.

Re: The Shed 'O Pain
 

Monday 10-15-2012
1 Deadlift on the minute for 10 minutes
205, 215, 225, 235, 245, 255, 265, 275, 285-Failed

Then...
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
9 complete rounds

Re: The Shed 'O Pain
 

1 problem
3 TGU's each arm 20, 35, 45, 53, 72
10 pronators
5 rounds

1 problem
3 bar muscle ups (all rounds unbroken)
10 reverse wrist curls
5 rounds
1 additional problem

Worked new problem for 15 minutes. Getting closer.
Worked in pistol progressions in between attempts.
Finished up practicing handstand walks. I tried to impress my daughter with these. Didn't work.

Re: The Shed 'O Pain
 

Tuesday 10-16-2012
Third week of CVNP Fall Trail Running Series.
This week was at Kendall Lake. The theme for tonight was "how far can you go?" You have 48 minutes to go as far as you can with a couple of options. Everyone started with a 2.7 mile loop over extremely hilly, rough terrain. At the end of the loop, you had a choice: you can do the last 0.3 miles to the finish and end with three miles, or you can continue on to do 1.0 mile laps around the lake trail or you can repeat the first loop again plus the sprint to the finish making 6 miles total. If you do the laps around the lake trail, there are markers every tenth of a mile, so when the 48 minutes are up, you go back to the last marker you passed and that's the distance you get credit for. If you choose to do the first loop a second time, you get credit for six miles unless you don't finish the second loop, in which case you get penalized one mile and only get credit for five miles. I did the first 3.0 miles in about 27 minutes, and went on to do 2.2 miles around the lake for a total of 4.9 miles in 48 minutes. I was actually doing very well at the beginning, until about 1.5 miles into the first loop when the hills finally got the best of me. My legs just didn't want to move anymore. That's what happens when you do leg workouts three days in a row before a cross-country run. I managed to get a little back on the relatively flat loop around the lake, and actually finished pretty strong. I was hoping to do five miles, but was just short by about .05 miles. My friend Kevin finished with 5.6 miles. This was totally his kind of race. He just LOVES doing hilly trail runs. You couldn't ask for more perfect weather for a fall evening trail run. Another fun night in the Cuyahoga Valley National Park.

Re: The Shed 'O Pain
 

Worked out at the Field House with Eric. Thanks for waiting for me.

Short warm up.

2 reps of overhead squat, front squat, and back squat on the minute for 15 minutes.
overhead squat
95, 95, 105, 115, 125
front squat
135, 145(F), 145, 155, 165
back squat
175, 185, 195, 205, 215
On the minute made this tough!

Then...
"J.T."
Handstand Push-ups
Dips (ring dips are RX)
Push Ups (push ups never felt so hard)
21-15-9
11:41 (The last time I did this I did it in 14:40 which was in August. I can't call it a PR because I didn't do ring dips. I did the first set of handstand push-ups unbroken. I was kipping.)