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

JT Kalnay 10-09-2014 06:27 PM

Re: The Shed 'O Pain
 
Thursday October 9, 2014

Rest and reflection and medical examinations.

No breaks, no dislocations, but a good deep bruise.

JT Kalnay 10-10-2014 10:36 AM

Re: The Shed 'O Pain
 
Friday October 10, 2014

I guess my elbow works okay...

Mobility
Deadlifts
10x45#
5x135#
3x225#
2x315#
1x365#
1x415#
1x465#
drumroll please...........
1x480 (PR!) (with Caitlin and Lexie both watching!!!)

10x315 clean grip
10x225 snatch grip

walking lunges
20 empty handed
10x11# overhead
10x45# overhead

Yeah I guess my elbow works after all.

Tim Babcock 10-10-2014 12:17 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Kent, Rick, and a good crew of guys. Felt a bit rusty at first but shook it off and climbed pretty well. Even got up "When You Dance" clean. Also did all the Banana routes including "And Now for Something Completely Different."
A nice Autumn day.

Jeffrey Fortuna 10-10-2014 05:40 PM

Re: The Shed 'O Pain
 
Strength:
Deadlift 80% 1RM (245lbs.)
7x 2 reps
1x 3 reps

Met on:
5 deadlifts (155lbs.)
15 lateral burpees
5 deadlifts
30 wall apps (14lb. Ball)
5 deadlifts
15 lateral burpees
5 deadlifts

5:36 min.

Tim Babcock 10-11-2014 08:58 AM

Re: The Shed 'O Pain
 
10 kbs 35, 45, 53#
5 burpees
5 pull ups
shoulder mobilization routine
3 rounds

Front Squat
5 45#
5 65#
5 95#
5 115#
5 135#
5 155#
1 185#

Metcon:
1 mile on AirDyne
100 jumping lunges
100 push ups
100 kbs 1 pood
100 dubs
1 mile on AirDyne
28:12

A little mobility work to finish up.

JT Kalnay 10-11-2014 09:16 AM

Re: The Shed 'O Pain
 
Saturday October 11, 2014 (Sue's Birthday)

Some mobility, including TGUs, which are a great warmup exercise

40 minutes of:
Air Dyne
walking lunges
push ups from the knees
kettle bell swings (20#)
jumping rope (a couple dubs, mostly singles)
Air Dyne

(There was no Oly lifting done today)

JT Kalnay 10-11-2014 05:57 PM

Re: The Shed 'O Pain
 
Saturday October 11, 2014

Afternoon session:

walked 3.64 miles stopping every hundred yards or so to swing a weighted club. 45 swings...

JT Kalnay 10-12-2014 08:34 AM

Re: The Shed 'O Pain
 
Sunday October 12, 2014

29F when I woke up, a hard frost outside.

Snatches
5x11#
5x45#
10x95#, focusing on speed and technique, and seeing how my elbow felt.

C&J
10x95#, focusing on speed and technique and not aggravating my elbow.

6 false grip ring pullpus
6 T2B

A good sunday morning in the Shed 'o Pain.

Tim Babcock 10-12-2014 08:44 AM

Re: The Shed 'O Pain
 
1 mile on the AirDyne

5 pull ups
10 push ups
15 air squats
shoulder mobilization routine
3 rounds

3 pull ups
3 ring dips
0, 5, 10, 15, 20, & 25#

3 muscle ups
5 shoulder to overhead 95#
7 overhead squats 95#
3 rounds
11:47
Took my time with this. A lot of shoulders.

Finished up with 4 attempts on the strict bar muscle up. Last one successful. :)

Tim Babcock 10-19-2014 07:17 AM

Re: The Shed 'O Pain
 
Mobility Work
5 strict pull ups
10 push ups
15 air squats
shoulder mobilization routine
3 rounds

Front Squat
3 @ 45, 75, 95, 115, 135#
1@ 155, 165, 175, 185#

Good Mornings
2 @ 45, 65, 75, 85, 95#

20 squat cleans @ 135#
7:45

10 minute EMOM
odd minutes 25 dubs
even minutes 3 muscle ups

We seem to be missing last week's workouts??


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