Re: The Shed 'O Pain
 

Saturday January 5, 2012

Walked up a long steep hill for a couple hours.
Looked around.
Walked back down.

Here's the view from the bottom (if you look hard and squint just so you can see the hill).

Re: The Shed 'O Pain
 

Climbed at CRG with Jeff and Kent. I climbed ok but definitely not up to snuff. I need to climb at least twice a week and bump that up to three times a week as spring approaches.

Later a the Shed.
Mobility Work
Press
5-80#
5-85#
5-95#
3-100#
3-105#
3-110#
1-115#
1-120#
1-125# PR (at least in the last 20 years)
I tried one at 135# and wasn't even close.

I worked in 5 sets of 10 pronators and 5 sets of 10 reverse wrist curls.

JT-You need to get a better picture so I can figure out where you were.:shrug: Kind of looks like Rainier?

Re: The Shed 'O Pain
 

Eric, Justin, Jared, and Daniel visited the Shed today.
Mobility Work
100 Air Squats
90 Double Unders
80 Abmat sit-ups
70 jumping lunges
60 Push ups
50 Kb Swings (I almost puked halfway through these)
40 Wall Balls
30 Box Jumps
20 Pull Ups
10 burpees
27:52

Afterwards we did some skill work; rope climbs and bar and ring muscle ups. Eric busted out his first strict muscle up. Good job buddy! We also stood around and did what crossfitters do best, talk about Crossfit.;)
It was a good time.

Re: The Shed 'O Pain
 

Monday January 7, 2013

40 minutes, AMRAP
5 squat cleans, 95#
5 burpees over the bar
5 strict pullups
5 HSPU
25 double unders

Got 6 complete rounds, then hurled...

Re: The Shed 'O Pain
 

Short warm up

Deadlift
5 185#
5 205#
5 225#
3 245#
3 265#
3 260# (I got distracted and screwed up the progression)
1 275#
1 300#
1 310# miss
1 310# miss

Re: The Shed 'O Pain
 

Monday 1-7-2013
Run:
4x 1.5mi interval, about a 9min/mi pace. Just trying to get some mileage in.

Re: The Shed 'O Pain
 

Tuesday January 8, 2012

Warmup: inchworms, kbs, air squats

EMOM for 8 minutes:
2 power snatches, 5 burpees

21-15-9
OHS (35#) (to an 18" box)
KBS (35#)
3:54

Am very proud of doing the OHS, even with 35#.
This has been a very very challenging movement for me.
Afterwards, in the glow of actually doing some OHS, I went for a record, and got 65# down past parallel and then back up again. There's hope!

Re: The Shed 'O Pain
 

Mobility Work
A few burpees, GHD sit-ups, hips extensions, pull-ups, push-ups, and air squats.

Split Jerk (from the front rack position)
1-135#
1-145#
1-155#
1-165# (miss)
1-165#
1-170#
1-185# (behind the neck)

Met Con

10 toes to bar
10 75# power snatches
10 Wall ball
5 rounds
12:22

Finally got my Rogue Bar today. Of course I used it. Sweet.

JT-Good job on the overhead squats. I think there is a lot to gain by pursuing the movement.

Re: The Shed 'O Pain
 

Tuesday 1-8-2013
Climbed at CRG:
Bouldered for 2 hours with Kevin. Sent that gold problem on the green wall.
Top roped with Lena for 30 minutes.

Re: The Shed 'O Pain
 

1 Problem
3 TGU's 35-45-53-61-72
5 rounds

1 Problem
10 hip extensions w/25#
10 pronators each arm
5 rounds

1 Problem
8 GHD sit-ups
10 reverse wrist curls
5 rounds

1 Problem
3 Bar muscle ups
5 rounds

Pleasant evening in the Shed.