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

JT Kalnay 11-25-2013 11:56 AM

Re: The Shed 'O Pain
 
Monday November 25, 2013

Warmup:
bear complex, dislocates, pullups, other stretches

Metcon:
DT (95#)
16+ minutes (do the seconds matter after 15 minutes...)

Coached up some rowing

500m rowing buy-out
1:48

Tim Babcock 11-25-2013 04:22 PM

Re: The Shed 'O Pain
 
10 KBS
5 pull ups
5 burpees
3 rounds

Hi-hang Snatch
Slowly worked up to 135#. I think the hi-hang position teaches when to begin the second pull. Felt pretty good.
[URL="https://www.youtube.com/watch?v=-NK8f2cD7WA"]https://www.youtube.com/watch?v=-NK8f2cD7WA[/URL]

JT Kalnay 11-26-2013 11:52 AM

Re: The Shed 'O Pain
 
Tuesday November 26, 2013

@Tim, nice job on the high hang snatches.

Warmup:
kettlebell swings, inch worms, dislocates, kettlebell taters, OHS with PVC

Skill:
snatch pulls, worked on loading the hamstrings and getting the shoulders in front of the bar, both of which freed up the hip to snap forward to meet the bar

Strength:
Snatches (did a lot at 65, 85, 105, 125, and 145)
Didn't try for a heavy one.

Metcon:
13.1
AMRAP ten minutes
30 double unders
15 x snatch (75#)

Got two full rounds and three dubs.

Coaching:
Spent 15 minutes with a frustrated rower. The athlete was able to lower her 500 time from 1:58 yesterday to 1:46 today (and there's at least another ten seconds of power being leaked...) Major correction was "finshing the pull". The athlete was getting to the back and then rocking forward while the hands were still coming back. This reduced the stroke length and bled a lot of power in the last 8" of the stroke. This one fix allowed a full pull against braced legs that allowed the athlete to use her lift strength to pull really hard on the handle. From 118 seconds to 106 seconds in one 15 minute lesson! Life and coaching are good sometimes!!!

Tim Babcock 11-26-2013 04:58 PM

Re: The Shed 'O Pain
 
3 TGU's 35, 45, 53, 61, 72#

5 pull ups
10 push ups
15 air squats
3 rounds

Bar Muscles
1-2-3-4-3-2-1

Spent about an hour in the Shed tonight. Lots of mobility work mixed in throughout.

JT Kalnay 11-27-2013 02:23 PM

Re: The Shed 'O Pain
 
Wednesday November 27, 2013

Coaching:
Did 5 minutes of coaching rowing for the whole class (15 people)
Focussing on slowing down, keeping the back in good positions, and pulling hard to make each stroke count (instead of weak jackrabbiting)

Warmup:
row 750m easy, 2 easy rounds of Cindy

Metcon:
20 minute partner AMRAP
While one partner rows 500m, other partner does Cindy
Switch every 500m, rower picks up where non-rower left off.

We got 19 rounds!!! (b/c my partner kicked *** while lolly-gagged on the rower)

Tim Babcock 11-27-2013 02:57 PM

Re: The Shed 'O Pain
 
1 problem
10 Burpees
10 pronators
5 rounds

Mobility Work
Left elbow is still hurting. Pull ups seem ok but climbing makes it bark.

Tim Babcock 11-28-2013 09:35 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Participated in Crossfit Tiffin's "Turkey Day Throwdown."
Mobility Work
Several reps of each exercise in today's wod.

"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
KB Swings 53 (Reps)
Box Jump 20″ box (Reps)
Push-press 75(Reps)
Row (Calories)

1 minute on each movement. 1 minute rest between rounds.
301 reps Tough!

JT Kalnay 11-28-2013 01:22 PM

Re: The Shed 'O Pain
 
Thursday November 28, 2013

Thanksgiving.

Rest day, walked one lap around the farm in the bitterly cold wind.

JT Kalnay 11-29-2013 10:09 AM

Re: The Shed 'O Pain
 
Friday November 29, 2013

Back squats up to 355 (new shed 'o pain record, new PR)

Death by Kettlebell
Made it to 14 rounds with 35# kb all the way overhead,
felt something tweak in my serratus
Finished to 20 rounds with 20# kb going only eye high

Am still riding the psych of the back squat PR.

Tim Babcock 11-29-2013 10:29 AM

Re: The Shed 'O Pain
 
Worked out in the Shed with JT.
Mobility Work
10 KBS 35, 45, 53# (Those kbs were cold!)
5 pull ups
5 burpees
3 rounds

5 Goblet Squats with 10, 20, 35, & 45#

Back Squat
3 45#
3 65#
3 95#
3 115#
1 135#
1 155#
1 185# (Tweaked my back a little, decided to stop)

Muscle ups
1 0#
1 0#
1 5#
1 5#
1 10#
1 10#
1 15#
1 15#
1 20#
1 20#
Tried a couple at 25#. Didn't happen.

Watched JT bust out a really heavy back squat. :yikes:


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