CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

JT Kalnay 12-18-2014 02:33 PM

Re: The Shed 'O Pain
 
Thursday December 18, 2014

Looking forward to heading home tomorrow.
The sun in Florida warms my skin but my family in Ohio warms my soul.

Nice hour long walk on the beach, sunny and warm.
[url]http://www.mapmyrun.com/view_workout?w=820657865[/url]

Held various squats and plank positions in the sand.

Back at the hotel gym...
Did rounds of single arm dumbbell presses and pull downs

Ran the rack on the dumbells at ten reps each side from 5# to 50# increasing by 5#

Added one plate to the pulldown machine each time. By the end it felt like about 1/2 my body weight.

Tim Babcock 12-18-2014 04:23 PM

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

2 front squats @ 45, 65, 95, 115, & 135#

6 sets of 6 front squats @ 155#. Tough!
Week 3, Day 2

Attempted several strict bar muscle ups. Many close attempts but no successful one.

JT Kalnay 12-19-2014 06:01 PM

Re: The Shed 'O Pain
 
Oh I'm sad that I missed that 6x6 front squat session, said no-one ever...

Got in some snatch practice, went 5 for 10 at 70kg or above.

Happy to be back home in Ohio.

Tim Babcock 12-20-2014 01:52 PM

Re: The Shed 'O Pain
 
Bouldered at the new Vertical Adventures climbing gym in Columbus with Norm. The bouldering is not as good as CRG. The main attraction would be the lead walls. They are as long as Planet Rock's walls with interesting contours. It was worth checking out. Finger tips are very tender.

JT Kalnay 12-20-2014 02:35 PM

Re: The Shed 'O Pain
 
Saturday December 20, 2014

Got up at 6:30, waited until 7:40 for the sun to "rise" (the overcast sky got a little lighter...)

Didn't feel 100% today, so I took it easy. Did some mobility work and then did C&J practice in the barn going up to 185#. Nothing too tough.

Tim Babcock 12-21-2014 09:33 AM

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

2 Front Squats @ 45, 65, 95, 115, & 135#.

6 sets of 2 front squats @ 155#.
Week 3, Day 3

10 minute EMOM
4 clean and jerks odd minutes (tough)
8 pull ups even minutes

10 minute EMOM
30 dubs
I did 30 dubs for the first 5 minutes and bumped it down to 20 for the next 4. Finished with 30. 260 total.

JT Kalnay 12-21-2014 05:41 PM

Re: The Shed 'O Pain
 
Sunday December 21, 2014
The days start getting longer from here

Mobility
TGUs to 45#
Front Squats to 155#
Snatch Grip Deadlifts 10x135#
Clean Grip Deadlifts 10x185#
KB swings 10-10-10-10-10, 10,15,20,35,45

A good day's work in the Shed.

Tim Babcock 12-22-2014 04:44 PM

Re: The Shed 'O Pain
 
2 problems
10 pronators
Shoulder Mobilization Routine
5 rounds

6 laps-Campus board

Some bar and ring muscle ups.

JT Kalnay 12-22-2014 06:27 PM

Re: The Shed 'O Pain
 
Monday December 22, 2014

Snatch Practice At Rubber City Weightlifting
Mobility
3x40kg
3x45kg
3x50kg
2x55kg
2x60kg
1x65kg
1x70kg
1x75kg
1x81kg (PR!!!!!)
1x82kg miss
1x70kg

Clean Support Practice
1 minute and 10 3" front squats under 45#, 135#, 225#, 265#
265# felt like having a refrigerator on top of me...

Tim Babcock 12-23-2014 02:18 PM

Re: The Shed 'O Pain
 
Nice PR JT!

Mobility Work
10 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

2 front squats @ 45, 65, 95, 115, & 135#

Front Squat
5 Sets of 5 @ 165# Tough!
Week 4, Day 1

Clean and Jerk 135#
5-4-3-2-1
Dubs
50-40-30-20-10 (I was crappy at these today)
9:34

10 minute EMOM
15 KBS 53# Odd minutes
5 pull ups Even minutes


All times are GMT -7. The time now is 04:27 PM.


CrossFit is a registered trademark of CrossFit Inc.