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

Tim Babcock 09-06-2014 01:29 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff and Kent. Very fun.

Later at the Shed...
Mobility Work
A few TGU's, muscle ups, double unders, and inverted rows.

Tim Babcock 09-07-2014 08:38 AM

Re: The Shed 'O Pain
 
Mobility Work
5 pull ups
10 push ups
15 air squats
Shoulder Mobilization Routine
3 rounds

3 Front Squats 45, 65, 95, 115#

10 KBS 53#
1 front squat 135#
15 KBS
2 front squats
25 KBS
3 front squats
50 KBS
5 rounds
44:12

Very pleasant in the Shed this morning. I used cotton gloves this morning. I wish I would have started with them. Worked like a charm.

JT Kalnay 09-07-2014 09:32 AM

Re: The Shed 'O Pain
 
Sunday September 7, 2014

Some stretching and mobility warmup

40 minutes synchronized with Tim's 10k challenge WOD doing
walking lunges, then overhead walking lunges
jumping cleans
jumping squat cleans
jumping snatches
and doing one front squat every time Tim did front squats.

Then finished up with a few heavier front squats up to 205.

Having the swing thought of "jump" in my mind when doing the cleans and snatches tended to keep my arms straight longer, rather than having them bend earlier into a reverse curl like they usually do. Might have to do more experimentation at the light weights with the "jump" concept and then try some heavy ones on Friday.

JT Kalnay 09-08-2014 11:10 AM

Re: The Shed 'O Pain
 
Monday September 8, 2014

Warmup

Snatch Practice
5x75
5x105
5x135
5 @ 165 (went oh for five)
1x155 (wanted to end on a hit)

Presses
10x155 (had to push press the last 7)
10x145 (had to push press the last 5)
10x115 (had to push press the last 2)
10x75

Need to lose 25 pounds of bodyweight and increase my lift total by 6kg to qualify for 2015 worlds. Or, need to maintain bodyweight and maintain lift total to qualify for 2016 worlds.

Tim Babcock 09-08-2014 03:52 PM

Re: The Shed 'O Pain
 
5 burpees
Shoulder Mobilization Routine
3 rounds

10 KBS 53#
2 ring dips
15 KBS
3 ring dips
25 KBS
5 ring dips
50 KBS
5 rounds
38:11

JT Kalnay 09-09-2014 05:16 AM

Re: The Shed 'O Pain
 
Monday September 8, 2014

pm session

walked a mile with Sue, then coached the 5:30pm class at CTown.
I'd grade myself out at a B- for the class. Did okay with the clock managements and helping the athletes, but gave too much information when people were in the pain cave.
There were 18 athletes!

10 minutes of warmup with rowing instruction
10 minutes to warmup to a heavy front squat
5 x E3MOTM, 2 FS as heavy as possible (power cleaned)
5 minutes to clean it up and put it away

Helen
3 rounds of
400m run
21kbs
12 pullups

JT Kalnay 09-09-2014 03:26 PM

Re: The Shed 'O Pain
 
Tuesday September 9, 2014

Rest day

Walked a half a mile at a very slow pace.

I may have to switch over to swimming to accommodate my right hip and lower back...

JT Kalnay 09-10-2014 01:04 PM

Re: The Shed 'O Pain
 
Wednesday September 10, 2014

Another rest day, my back thanked me.

Coached rowing for about an hour. Worked with two excellent athletes who are heading to a comp. Each had a significant power leak that was easy to fix.

Tim Babcock 09-10-2014 03:22 PM

Re: The Shed 'O Pain
 
5 burpees
Shoulder Mobilization Routine
3 rounds

10 KBS 53#
1 pull up
15 KBS
2 pull ups
25 KBS
3 pull ups
50 KBS
5 rounds
35:29

Forearms were very pumped by the end (still are). Happy with the time though.

Tim Babcock 09-11-2014 03:59 PM

Re: The Shed 'O Pain
 
5 pull ups
10 push ups
15 air squats
3 rounds

10 KBS 53#
1 goblet squat 53#
15 KBS
2 goblet squats
25 KBS
3 goblet squats
50 KBS
5 rounds
35:20

500 more.


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