CrossFit Discussion Board

CrossFit Discussion Board (
-   Workout Logs (
-   -   The Shed 'O Pain (

JT Kalnay 05-14-2014 01:39 PM

Re: The Shed 'O Pain
Wednesday May 14, 2014

2 hours of Oly Practice.
I stank, couldn't keep my arms straight.

But, when I got home, I spotted the Lake Erie Monster.
So, overall, not a bad day...

Tim Babcock 05-14-2014 03:33 PM

Re: The Shed 'O Pain
Warm up
5 pull ups
5 burpees
3 rounds

1 campus board lap
10 push ups
5 rounds

1 campus board lap
5 ring dips
5 rounds

1 campus board lap
5 rounds

EMOM 6 minutes
2 ring muscle ups
2 bar muscle ups
(alternating minutes)

JT Kalnay 05-15-2014 11:56 AM

Re: The Shed 'O Pain
Thursday May 15, 2014

Feeling really worked from yesterday's Oly practice...

Air squats
Goblet squats
Empty bar Oly drills with straight arms.
5 rounds, moving continuously
5 C2B pullups, 5 dips (with bands).
Repeat empty bar Oly drills with straight arms.

From yesterday's practice:
Coach: "JT, you have to learn to lift the bar with your legs. You trust your arms more than you trust your legs."
JT: nods head in agreement, sweat drips off nose and forehead.
Coach: "JT, you have big arms, but I can see from way over here that your thighs are at least three times as big as your arms."
JT: nods his head, more sweat drips off.
Coach: "And I can guarantee there's going to be some busted-up old Russian dude with thighs ten times as big as your arms, and he's going to lift a lot of weigh with those thighs."
JT: imagines a Russian lifter with hands sprouting from his thighs.
Coach: "Okay, get on that bar, and don't bend your arms. Lift it and jump."
JT: walks to bar, leaving a trail of sweat and chalk. Lifts bar with straight arms.
Coach: "Good. Now do it 100 more times, and every time you bend your arms we start counting back at zero."
JT: looks at bar loaded with 185#, thinks back wistfully to doing 100 burpees for time...

JT Kalnay 05-16-2014 04:16 PM

Re: The Shed 'O Pain
Thursday May 15, 2014


walked a few miles


JT Kalnay 05-16-2014 04:20 PM

Re: The Shed 'O Pain
Friday May 16, 2014

Had body composition testing done in the "bod pod" at LCCC.
246.2 pounds
27.2% body fat

this means I ought to be able to get down under 231 without losing any muscle. I know, that fact was obvious to everyone on the planet :icon_spee except me...

Oly practice
snatch to 79kg (failed at 80)
c&j to 105k (failed at 110)
squat cleaned 90kg, want to start squat cleaning everything, power cleaned the 100k and 105k.

5 weeks and 1 day to Pan Ams.
I am sweating the opening weights...

JT Kalnay 05-17-2014 09:49 AM

Re: The Shed 'O Pain
Saturday May 17, 2014

Five weeks until the Pan Am Games.

goblet squat, pass throughs, 11# OHS, 45# OHS

squat cleans

snatch grip deadlifts

c&j grip deadlifts
1x425 (this felt heavy)
20x255 (one every thirty seconds)

15 wall ball shots (20# to 10' target)
3x31# squat snatches :yikes:(that's right SQUAT snatches!!!)

Tim Babcock 05-17-2014 10:09 AM

Re: The Shed 'O Pain
2 Attachment(s)
Shed is back in business.

10 KBS 34, 45, 53#
5 pull ups
5 burpees
3 rounds

5 clean and jerks at 95# and 115# 2 @ 135#

30 clean and jerks @ 135#

EMOM 10 minutes
20 double unders (200 altogether)

Every 30 seconds on the 30 seconds for 10 minutes.
1 ring muscle up (20 altogether)

The family and I visited the Rogue retail shop and gym yesterday. Crossfitters paradise.

JT Kalnay 05-17-2014 02:09 PM

Re: The Shed 'O Pain
The Physics of Dumping Weights

Consider a 495 pound deadlift dropped from 4' versus a 135 pound C&J dropped from 8'.

PE495 = mgh = 495xgx4 = 1980g
PE135 = mgh = 135xgx8 = 1080g

So, the 495 dead has 1980g units of energy to transfer
and, the 135 C&J has 1080g units of energy to transfer

Assuming that the 135 is produced by 2x45 on a 45 bar, establish area135 as 1 unit. Assuming that the 495 is produced by 10x45 on a 45 bar, establish area 495 as 5 units. The ten 45s have five times as much surface area as the two 45s.

1080g of energy is transferred through 1 area of space.
1980g of energy is transferred through 5 areas of space.
Therefore, 1980g of energy produces 1980/5 energy per unit of area (396).
1080 of energy produced 1080 of energy per unit of area.

Therefore, dropping the 135 from 8' transfers 2.7 times more energy per unit of floor area than does dropping 495 from 4'.

This is the classic bullet and bowling ball problem, or why a small person in stiletto heels does so much damage to a hardwood floor, or why I can easily push a needle through a substance (e.g., your skin) but can't push a can of coke through your skin. It's about force per unit area.

JT Kalnay 05-18-2014 09:17 AM

Re: The Shed 'O Pain
Sunday May 18, 2014

Feeling very conflicted about Sam Briggs not making it to the Games b/c of failing at hand stand walks. She did extremely well on all the other events and is last year's champion. On one hand, all the competitors knew that hand stand walks were in the Regionals and had some time to prepare for that movement. On the other hand, not seeing last year's champion b/c of one failed movement seems Draconian. I am delighted that Annie Thorisdottor is back and moving well, and am excited to see the other competitors coming out of the Europe Regional, but still don't have my arms around Sam Briggs not being at the Games. I think I'd feel much better if you had five minutes to establish your longest continuous handstand walk, rather than having one attempt to establish your longest walk. Still, everyone knew the WOD and had the same amount of time to prepare. Some competitors (not Sam) have chosen to ignore their goats (e.g., handstand walks, handstand pushups) while other competitors have embraced their goats (e.g., Rich and rope climbs, Julie and hand stand movements).

Today's work

goblet squat hold, pass throughs, OHS hold, 10x11# OHS

first real Oly session in the newly refurbished Shed 'o Pain
(new concrete floor)
squat snatches to 85# (failed at 95#)
split snatches to 145# (failed at 150#)
clean and jerks to 205# (failed at 215, need to open at 220 for Pan Ams)

10 burpees

Tim Babcock 05-18-2014 11:36 AM

Re: The Shed 'O Pain
2 problems
3 TGU's 35, 45, 53, 61, 72#
10 pronators
5 rounds

5 bar muscle ups

Watched JT practice his olympic weightlifting.

All times are GMT -7. The time now is 04:34 AM.

CrossFit is a registered trademark of CrossFit Inc.