Re: The Shed 'O Pain
 

2 Rounds of Cindy
Mobility Work
2 sets of 10 "Kettlebell Taters" with 35# and 45# (a good warmup for squat cleans)

Strength:
Clean 3-3-3-3-3-3-3 reps
First 5 sets were squat cleans 95-105-115-125-135
Last 2 were power cleans 145-155
Finished with 1 at 165.

Met Con
Death by;
KB swings (full overhead) 1.5 pood
1- KB swing on minute 1
2- minute 2
3- minute 3
4
5

20 minute CAP
If you fail before 20 minutes, start over with 1 and finish 20 minutes total
I made it all 20 minutes. First 15 minutes were easy. The last two not so much. Especially the last 2 minutes.
I think my traps are going to be sore tomorrow.

Re: The Shed 'O Pain
 

Sunday 12-9-2012
Met Con
Death by;
KB swings (not quite full overhead) 35#
1- KB swing on minute 1
2- minute 2
3- minute 3...
up to 20 minutes
I did all twenty rounds but anything more than 35# would have killed me.

Cardio:
5k row in 23:36
(That's a long row.)

Re: The Shed 'O Pain
 

Monday December 10, 2012

Jogged to gym.
Worked on dubs.
25 minutes of:
walking lunges with PVC held overhead, toes to bar, burpee box jumps, pullups.

Got 15 burpee box jumps unbroken!
Got 10 kipping pullups unbroken!

Jogged/walked/crawled home...

Re: The Shed 'O Pain
 

Worked out at the Field House with Eric.
Warm Up
10 Burpees
Mobility Work
A few deadlifts slowly building up in weight.

Strength
EMOM 2 deadlifts for 10 minutes.
225-235-245-255-265-275-265-255-245-235
These felt pretty good. I should be up around 300# real soon. 330# is goal of mine (double body weight).

Met Con
7 deadlifts at 225#
30 air squats
7 HSPU
5 rounds
9:43
Pretty happy with that time. Fun workout.

Re: The Shed 'O Pain
 

Tuesday December 11, 2012

Walked to gym
Lots of metconning including goblet squats, burpees, kettlebell thrusters, kettlebell swings, pullups, pushups, wall ball shots, and wall ball situps.
Walked home.

Karen Hawley is teaching a gymnastics seminar at CTown CrossFit on Saturday from 11:30 to 1:30. I am going to attend. It's the "intro" course where she will work on kipping, hspu, pistols, and mu transitions.

Weather looks good at the RRG for sunday/monday....

Re: The Shed 'O Pain
 

Worked out at the Field House with Eric. A light workout.
Warm up:
-a few burpees
-a round of Cindy
-15 hip extensions
-mobility work

Strength
Dips
10 0#
9 5#
8 10#
7 15#
6 20#
5 25#
4 30#
3 35#
2 45#
1 55#

Afterwards
A few pull ups and bar muscle ups.

Re: The Shed 'O Pain
 

I talked to Kim and NFT is going to be having Oly Lifting on thursday evenings at 7, with rare exceptions. Won't be going this thursday, but will certainly be going on a thursday during the holidays.

Re: The Shed 'O Pain
 

Worked in the Shed with Eric
Warm Up
Mobility Work
1 round of Cindy
Light Zercher Squats

Strength:
Zercher squat 2-2-2-2-2-2-2-2 reps
95-115-135-145-155-165-175-185
These felt a little awkward, especially as the weight increased. Eric's form looked impeccable. He is a squatting machine.

MetCon
"Death by Kettlebell" w/1.5 pood
I repeated this workout from Sunday. It felt a little easier today (but still a butt kicker). Eric busted it out with 2 pood. It was fun doing this metcon with a partner.

Afterwards I attempted a few muscle ups with a 20# wallball between my feet. I saw a video of Rich Froning doing this and wanted to try it. I wasn't able to do it but I will keep trying. Fun day at the Shed.

JT-Keep me posted about going to Norwalk for olympic lifting. If I can I would like to go.

Re: The Shed 'O Pain
 

Worked at the Field House.

Warm up
A few burpees
A round of Cindy
Mobility Work
A few Clean and Jerks at 95#

WOD
"Grace"
30 Clean and Jerks @ 135#
9:35 PR
Previous PR was 12:45 on 11/20/11.

Re: The Shed 'O Pain
 

Thursday December 13, 2012

@Tim, awesome job on Grace. That's an astounding PR. You've gotten so strong in the past months with all that heavy lifting, but don't seem to have lost any metcon. There's a route at the NRG that has your name on it that you are going to go and CRUSH...

Today, I ran. Actual running. For those of you who know me, you know what that means.

[url]http://jtkalnaynovels.wordpress.com/2012/12/13/dear-crossfit-i-passed-someone-today/[/url]

Re: The Shed 'O Pain
 

Friday December 14, 2012

Rest day, getting ready for Gymnastics Seminar tomorrow.

[url]https://ctown.zenplanner.com/zenplanner/portal/event.cfm?eventId=3B111083-70B6-472F-BD68-E13F5AFCEA47[/url]

I think there are some spots open!

Re: The Shed 'O Pain
 

1 Problem
3 TGUs each arm 20-35-45-53-72 (72# felt heavy today)
10 Pronators
5 Rounds

1 Problem
10 Hip Extensions 20-35-45-0-0 (These were killing my thighs, that's why I backed off on the weight)
10 Reverse Wrist Curls
5 rounds

1 Problem
2 strict ring muscle ups w/weight 5-10-15-20-25 (Failed the second 25# muscle up)
5 rounds

1 Problem
2 GHD sit-ups (These felt pretty good, I'm happy that I was able to do even 2 per round
5 rounds

No misses on the boulder problems. I hope to do a little more bouldering over the holidays. Hopefully I will get to go to CRG.

JT-The gymnastics seminar sounds like fun. I wish I could have done it. You'll have to let me know how it went.

Re: The Shed 'O Pain
 

Saturday December 15, 2012

Introduction To Gymnastics
This was way too much fun...

[url]http://jtkalnaynovels.wordpress.com/2012/12/15/dear-crossfit-who-knew-you-could-be-fun-getting-horizontal-and-upside-down-with-karen/[/url]

Re: The Shed 'O Pain
 

Sunday December 16, 2012

Ouch...
[url]http://www.mapmyride.com/routes/view/160103900[/url]

Re: The Shed 'O Pain
 

Worked out at Seneca East with Eric, the Ruffing Brothers, and a few high school boys.

Mobility Work
Front Squat
5 95#
5 115#
5 135#
3 155#
3 165#
Tried 175#, didn't happen.

"Tabata Something Else"
Pull-ups 8 8 8 8 8 8 8 6
Push-ups 10 10 10 10 10 10 15 14
Sit-ups 13 13 11 10 10 10 10 10
Air squats 15-13-12-12-12-12-12 16
Total 342

Afterwards-Farmer's Walks-2 70# kettlebells.

I always get a good workout and have a good time when I visit Seneca East. No exception today!

Re: The Shed 'O Pain
 

Monday December 17, 2012

Thank goodness there's only four days until the days start getting longer. I need to spend some time in Arizona, where the sun is shining!

[url]http://jtkalnaynovels.wordpress.com/2012/12/17/dear-crossfit-i-peaked-at-the-red-line/[/url]

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.
Warm up
2 rounds of Cindy
Mobility Work
A few sets of light overhead squats

Strength
Overhead Squats
5 95#
5 115#
5 125#
3 135#
3 145#
3 155#
1 165#
1 175#
1 180# PR
It's perplexes me why I can overhead squat more than I can front squat.

Eric - Thanks for the coaching and the encouragement tonight.

Re: The Shed 'O Pain
 

Tuesday December 18, 2012

Walked to Box.
Metconned hard.
Walked home.

@Tim, it's your wrists, ankles, and lower back.
I'll show you in the shed.

NFT is having the Oly lifting at 7pm on Thursday December 27th.
I'm going. Want me to pick you up on the way?

Re: The Shed 'O Pain
 

Tuesday December 18, 2012

Tim and Jeff,
Here's another chance at some gynmastics training.
Karen Hawley will be giving seminars at NFT on Saturday 12/29.
I'm going to attend the beginners class (again).
The beginners class might be too easy for you guys, but the advanced might be perfect for improving muscle ups, pistols, and other advanced movements.

[url]http://www.nftcrossfit.com/gymanstic-skills-seminar/[/url]

Re: The Shed 'O Pain
 

Mobility Work
A few deadlifts, push ups, and box jumps.

WOD
Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
4 rounds + 9 deadlifts

Finished off with 5 sets of 5 GHD Raises. The Ruffing brothers showed me this exercise. It's supposed to strengthen and injury proof your hamstrings. I like it.

JT- I would like to attend both seminars if possible. Do I need to sign up before hand?

Re: The Shed 'O Pain
 

JT

I would be interested in both seminars also. Is there a course outline available?

Re: The Shed 'O Pain
 

Wedensday December 12, 2012

Reading about nutrition:
Cereal with milk is so easy to eat for breakfast. But, it's all grains and high fructose corn syrup and other things that leave me hungry before lunch. Recent reading on nutrition suggests that a "healthy" (e.g., Food Pyramid) breakfast of grains and dairy might not be the best idea. So, I am open to suggestions concerning breakfasts that are just as easy to prepare (e.g., pour in a bowl from a box) but that are Paleo or Zone. I have the weekend covered with bacon and eggs, but would like ideas about monday to friday "easy as cereal" breakfasts. Help!!!

@Tim, Jeff, Norm:
I think all you have to do is contact Paula or Kim at NFT and let them know you want to attend.

@Norm:
She doesn't really use an outline. She sees who is there, asks what they want to work on, does a warmup, and then addresses the basic skills people want/need. For the beginner, it has been "hollow body", basic handstand position, basic kipping, on ramp to pistol drills, and things like that. For the advanced, it has included walking on your hands, muscle up technique and efficiency, butterfly pullups, and other high end skills. She's on Facebook and would likely answer questions ahead of time for you.

Re: The Shed 'O Pain
 

Thanks JT; seminar sounds good.

My usual breakfast: (not as fast as cereal, but about 10 mins.)
Coat non stick skillet with olive oil
1 al fresco sausage(all natural, gluten free)-cut up and brown both sides
1/2 green pepper
1/4 onion
2 mushrooms
Add veggies once flip sausage (save rest of pepper and onion for next breakfast)
Cook to your liking and add 2 eggs (from cage free chickens)
Mix eggs with sausage and veggies; eat when cooked.
You can substitute or add as wanted: example- bacon, sweet potatoes, salsa, etc.

Re: The Shed 'O Pain
 

Thursday December 20, 2012

Paleo Vs. Pop-Tarts, Day Two...

[url]http://jtkalnaynovels.wordpress.com/2012/12/20/dear-crossfit-its-paleo-vs-pop-tarts-day-two/[/url]

Thanks for the ideas Norm. Part of the problem is breaking the convenience habit. That box of cereal, that frozen pizza, that tub of ice cream... they're all just one bad decision and ten seconds away. There have to be other habits that are just as easy to make and hard to break that are going to be more optimal for health, weight, and performance.

Re: The Shed 'O Pain
 

1 Problem
10 Burpees
5 rounds

1 Problem
3 bar muscle ups
5 rounds

Did lots of mobility work and a few GHD sit-ups and ab wheels.

Right hip flexor is very sore.

Re: The Shed 'O Pain
 

Wednesday 12-20-2012
Bouldered at CRG for 1.5 hours. After doing nothing for a couple of weeks, I am really weak. I really need to hit it hard over the next two weeks.

Norm, I am also interested in doing both of the gymnastics seminars. Would it be advantageous for us to car pool?

Jt, I think I read somewhere that if you do anything consistently it becomes habit after I think ten days. Find ways to make Norms breakfast easier. Prep all of the ingredients ahead of time. On Sunday night, chop enough veggies for five meals and put them in ziplock bags or containers. Even cut up the sausage ahead of time. Then it's just a mater of pouring the ingredients into the pan.

Re: The Shed 'O Pain
 

Worked out in the Shed.

Lots of mobility work.
A few muscle ups, pull ups, push-ups, air squats, and kettlebell swings.

"Nate"
2 muscle ups
4 HSPU
8 KBS 2 pood
AMRAP in 20 minutes
12 rounds

That 2 pood kettlebell never gets any lighter.:no000000:

Re: The Shed 'O Pain
 

Friday December 21, 2012

[url]http://jtkalnaynovels.wordpress.com/2012/12/21/dear-crossfit-a-long-day-in-the-box-on-the-shortest-day-of-the-year/[/url]

@Jeff: thanks for the idea about pre-packaging. Finding ways that make eating "right" just as easy as eating twinkies and pop tarts and hagen daz is going to be key in establishing new habits to replace old habits.

Re: The Shed 'O Pain
 

Warm Up
A round of Cindy and a few burpees.
Mobility Work

Weighted Pull-ups & Dips
5 10
5 20
5 30
3 40
3 45
3 50
1 55
1 60
1 65
I missed the last rep on the 3rd set of 3.

A special shout out goes to my buddy Eric. He is getting married today. All the best brother. :)

Re: The Shed 'O Pain
 

Saturday December 22, 2012

Warmed up with foam rolling and light KBS.

Did 50 tries kicking up into a handstand from a standing start.
Made it 3 times, didn't make it 45 times, really didn't make it twice.

Worked on kipping big on the rings.

WOD
5 rounds, untimed
5 65# deadlifts working on perfect form.
5 strict presses 65#
5 split jerks 65# working on perfect form.
5 pullups on the rings.

Re: The Shed 'O Pain
 

Sunday 12-23-2012
Bouldered at CRG for 2.5 hours. Still not feeling very strong.

Re: The Shed 'O Pain
 

Worked out at Seneca East with Jared, some high school kids, and some college kids home for the holidays.

Mobility Work
Overhead Squat
5 sets of 5 - 45#, 65#, 95#, 115#, 125#
A perfect warm up.

"The 12 Days of Christmas"
This is performed like the song 1, 2-1, 3-2-1,4-3-2-1 etc
1 wall climb
2 db snatches with 40#
3 box jumps
4 ball slams
5 hang cleans at 95#
6 lunges
7 bar touches (both hands touch about 1 foot above reach)
8 sit-ups on the ab mat ( I love the ab mat)
9 Sumo high pull deadlifts with 53# kettlebell
10 wall balls with 20#
11 floor to overhead with 45 pound plate
12 hand release burpees
28:00
I had a lot of fun. I hope I can continue to visit Seneca East a couple of times a month.

Re: The Shed 'O Pain
 

Monday December 24, 2012

Cindy Lou Who
20 Minutes AMRAP
5 pull ups
10 medicine ball cleans (20#)
15 push ups
20 18" step ups.

[url]http://jtkalnaynovels.wordpress.com/2012/12/24/twas-the-wod-before-christmas/[/url]

Re: The Shed 'O Pain
 

Monday 12-24-2012
Three rounds for time of:
Run 200 meters
7 Push presses, [B]20[/B] pound dumbbells
14 Ring rows

That was more of a warm-up than a WOD.

Re: The Shed 'O Pain
 

1 problem
5 pull ups
10 push ups
15 air squats
5 rounds

Pyramid Hangboard Workout

Worked in...
5 sets of 6 Glute-Ham Raises
5 sets of 5 HSPU
5 sets of 5 GHD sit-ups

Keep on plugging away Jeff.

I love your poem JT. I read it to Lisa and Mary. They got a chuckle.

Re: The Shed 'O Pain
 

12-25-2012
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

I struggled to get through the first round of 21 and couldn't do anymore. FAIL!

Re: The Shed 'O Pain
 

Christmas, 2012

Merry Christmas Everyone!

[url]http://jtkalnaynovels.wordpress.com/2012/12/25/dear-crossfit-thanks-santa-sorry-rudolph/[/url]

Re: The Shed 'O Pain
 

Merry Christmas Friends!

The morning was spent with the family and in the afternoon the extended family joined us for a Christmas feast.

This evening...
Lots of mobility work.
2 reps of front squat at 45#, 65#, 75#, and 85#.

EMOM - 2 Front Squats
95#, 105#, 115#, 125#, 135#, 145#, 155#, 165#-1, 165#-1

Then...
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups (used my new Ab-mat)
100 Air Squats
19:38 - A hard fought PR.

I also helped weigh down Santa's sleigh. I must have been a good boy because I got a 1.75 pood kettlebell, 2 35# bumper plates, an Ab-mat, and a mobility band. I also got a nice Rogue t-shirst.

I'm looking forward to the Olympic lifting seminar on Thursday.

Re: The Shed 'O Pain
 

Mobility Work
5 OHS at 45, 65, and 75#

Strength
Overhead Squats
5 95#
5 105#
5 115#
3 125#
3 135#
3 145#
1 155#
1 170#
1 185# miss
1 185# PR
[URL="http://www.youtube.com/watch?v=wQFiQZooAGs&feature=youtu.be"]http://www.youtube.com/watch?v=wQFiQZooAGs&feature=youtu.be[/URL]
Lisa's expressions are priceless. She's my biggest fan.

Afterwards...
100 burpees for time
7:19
I wanted to break 7 minutes.

Re: The Shed 'O Pain
 

Boxing Day, 2012

[url]http://jtkalnaynovels.wordpress.com/2012/12/26/dear-crossfit-see-you-at-the-cert/[/url]

Am looking forward to Oly lifting at NFT tomorrow night.

Hang in there Jeff.