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

JT Kalnay 03-01-2015 09:44 AM

Re: The Shed 'O Pain
 
Sunday March 1st, 2015

Warmed up with about 5 minutes of light snow shoveling then did an hour or so of body work (e.g., TGUs, holding positions, back extensions, rolling, lacrosse ball). Back felt really good after all that.

Tim Babcock 03-02-2015 04:46 PM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

5 thrusters @ 45 & 65#

10 minute EMOM
4 thrusters @ 95# (next week will be 5)

10 minute EMOM
3 ring muscle ups
Felt good

DU/Burpee Test
50-40-30-20-10
10-10-10-10-10
6:47

Another good workout!:)

JT Kalnay 03-02-2015 05:30 PM

Re: The Shed 'O Pain
 
@Tim, I threw up a little just reading the du/burpee test...

Monday March 2, 2015

Lots of stretching and mobility
about 10 easy snatches, nothing heavy
about 10 easy C&J, nothing heavy

(not really feeling it on the C&J right now, maybe two-three weeks off has something to do with that...)

Tim Babcock 03-03-2015 04:09 PM

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

Set your timer for 1 minute intervals and do the sets below at the start of each minute...
Choose a suitable hold for the dead hangs and use a jug for the pull ups...
L campus rung-full crimp/plus 10#
1. 20 second hang / 1 pull up
2. 16 second hang / 2 pull ups
3. 12 second hang / 3 pull ups
4. 8 second hang / 4 pull ups
5. 4 second hang / 5 pull ups
6. 4 second hang / 5 pull ups
7. 8 second hang / 4 pull ups
8. 12 second hang / 3 pull ups
9. 16 second hang / 2 pull ups (8 sec)
10. 20 second hang / 1 pull up (10 sec)
Did C2B pull ups on pull up bar.

JT Kalnay 03-04-2015 06:16 AM

Re: The Shed 'O Pain
 
Tuesday March 3, 2015

Walked a mile on the treadmill. Right leg fell asleep.
Held some positions and did some stretching.

Tim Babcock 03-05-2015 04:58 PM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

Clean Complex
power clean + squat clean + front squat
65, 95, 115, 135, 155, & 165#
[URL="https://www.youtube.com/watch?v=J2sV5QFQBwg&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=J2sV5QFQBwg&feature=youtube_gdata_player[/URL]
WFS

10 minute EMOM
odd 5 C2B pull ups + 30 double unders
even 10 wall balls

10 minute EMOM
10 box jumps + 1 ring muscle up
I tried different variations of the box jump. The step up and hop down seems to be the fastest and least taxing.

JT Kalnay 03-06-2015 08:20 PM

Re: The Shed 'O Pain
 
Wednesday March 4th, 2015

Drove to Columbus


Thursday March 5th, 2015

Competed at Arnold Championship. 70/75/80kg snatches. 100/107/114kg c&j. The 114 got locked out overhead but had 2 out of 3 red lights. At least one judge thought it was good enough. Can't wait to see it on HookGrip at 300 frames/second.


Friday March 6th, 2015
Trained with Tatiana Kashirina and her coach Vladimir.
Helped a couple of RCW lifters.

A very interesting/encouraging/inspirational/educational few days in Columbus.

Tim Babcock 03-07-2015 10:49 AM

Re: The Shed 'O Pain
 
Completed Crossfit Open WOD 15.2 at Crossfit Tiffin.

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.
85 reps. I beat last year's score by 1 rep. I'll take it.
Shoulder felt a little worked afterwards. Feels fine now.

Sounds like JT had a few great days in Columbus.

JT Kalnay 03-07-2015 12:04 PM

Re: The Shed 'O Pain
 
Saturday March 7th, 2015

@Tim, nice job on 15.2
that's great to get one more rep a year later!

Drove back from Columbus.
Walked one mile around the farm on frozen/slippery paths.
Did some token easy movements in the barn with the 11# aluminum bar.

Tim Babcock 03-08-2015 08:38 AM

Re: The Shed 'O Pain
 
1 problem
10 back extensions
5 rounds

1 problem
10 ab rollouts
5 rounds

1 problem
5 HSPUs (some strict, some kipping)
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. Made it to 3 minutes.


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