Re: The Shed 'O Pain
 

Friday May 24, 2013

An hour of basketball with my nephew, whose new favorite trick is to goal tend my jump shots. Note to self, 6'3" kids who can jump up and touch 10''6" like to goal tend their uncle's jump shots.

Also did a little jump rope, some hang cleans, some push presses, and some 6# partner wall balls (toss to a partner who catches and tosses back instead of tossing to wall).

Re: The Shed 'O Pain
 

Mary and I threw down in the Shed today.
Mobility Work
Warm up
10 KBS 35-45-53
5 Pull-ups
5 Burpees
3 Rounds
Some light OHS.

Strength
Overhead Squats
5 95
5 115
5 135
3 145
3 155
3 165
1 175
1 185 miss
1 185

Met-Con
50 air squats
7 bar muscle ups
10 KBS 72#
14:20
The bar muscle ups slowed me down. I think if I would have done ring muscle ups I would have done sub 10 minutes.

A little stretching afterwards with Mary.

Re: The Shed 'O Pain
 

3 rounds on the met-con.

Re: The Shed 'O Pain
 

5-26-2013
Climbed at Hinckley with Tim, Rick, Norm and Kerry.

Burnout
Crack (down climb)
Buzzard
Crack (down climb)
Burnout
Crack (down climb)
Buzzard
Crack (down climb)
Snoopy left
Snoopy right
Dunes (4 laps)
When You Dance
Burnout
Crack (down climb)
Buzzard
Crack (down climb)
Snoopy right

What a great day! I haven't been on Dunes in years. By the fourth lap, it was starting to feel pretty good.

Re: The Shed 'O Pain
 

5-25-2013

Drove to Columbus.
Got in a fender bender (not my fault).
Helped my brother move from a three story house (that sits one story above street level) to an apartment. This involved moving books, tools, furniture, and other heavy stuff up and down lots of stairs. Also involved some clean and jerks to move things over fences. Probably did about 1,000 stairs total and moved about 10,000 pounds total.
Got in another fender bender (not my fault).
Drove home (arrived very late and sore).


5-26-2013
Woke up sore (see 5-25-13)
Went for two short walks, kinda dinged up from yesterday...

Re: The Shed 'O Pain
 

Climbed at Hinckley with Jeff, Rick, Norm, and Kerry. Beautiful day! Rock was perfect. Did lots of different routes. 20 altogether. Fun.

Later...
Close grip bench press
5 105
5 115
5 125
3 135
3 145
3 155
1 165
1 175
1 185 miss

Worked in 5 sets of 10 pronators and reverse wrist curls.

Re: The Shed 'O Pain
 

Mary and JT joined me today in the Shed.
Mobility Work
Some various exercises as a warm up.
A few Squat Cleans at 135#.

Met-Con
2 rope ascents
100' run
4 Squat cleans at 135#
100' run
4 rounds
14:44

Re: The Shed 'O Pain
 

Monday May 27, 2013 (Memorial Day)

Murph, 2:45:07, did the 100-200-300 first at the Shed 'o Pain, then did the two miles on the back acres with my rifle moving cover to cover, shooting a magazine every 800 yards. Got a few in the ten ring, but did not have good groupings. Sorry WO Doucette. I'll control my breathing and trigger pull better next time.

Got to coach up a high-schooler on push press.
Very rewarding.
Her new "shed name" is "spawn of cross fitter."

Re: The Shed 'O Pain
 

Tuesday May 28, 2013

Walked up and down the big hill near my house three times, then jogged up it three times. Wow.

Strict Press
5-5-5-5-5-5-5
45, 50, 55, 65, 85, 95, 105

Push Press
5-5-5-5-5
115, 125, 130, 135, 140

Re: The Shed 'O Pain
 

1 Problem
10 GHD Sit-ups
10 Pronators each arm
5 rounds

Spent about 5 minutes practicing the bar muscle up.

Metolius Hangboard Workout

EMOM
5 barbell finger rolls @ 135#
12 Push-ups
10 minutes

JT-We'll have to hit the res hill this summer. Hills are brutal but effective.

Re: The Shed 'O Pain
 

Wednesday May 29, 2013

1/2 hour mtn bike with hills.

3 minutes, max effort deadlifts @ 135#, 26
3 minutes rest
3 minutes, max effort hang power clean @ 65#, 30
(thought I was going to puke)

yes to the res, though we put our souls in peril....

Re: The Shed 'O Pain
 

Worked out with Eric after school on the playground.

Tabata 20 sec on 10 sec off

2 minutes of pull-ups
2 minutes of dips
1 minute break
2 minutes of lunges
2 minutes of push-ups
2-3 minute break
2 minutes of dips
2 minutes of pull-ups
1 minute break
2 minutes of lunges
2 minutes of push-ups

Tough workout in the sun. Good to get after it with Eric though.

Re: The Shed 'O Pain
 

Wednesday 5-29-2013
C-Town CrossFit

8min AMRAP
ground to over head touch and go reps
43x 75#

2min rest

8min to find
Back Squat (1X 20 AHAP)
95# (had to work from the ground due to lack of racks)

2min rest

8 min AMRAP
10 BJ over the 24"/18" box
10 burpee over the bar
10 deadlifts 135# (Rx 185/135)

2min rest

800m Run for Time
3:43

Re: The Shed 'O Pain
 

Wednesday May 29, 2013 (pm)

Nice hour long stroll with Sue along the Lake.

Stepped in dog poop (not sure why/how that's relevant).

Re: The Shed 'O Pain
 

Thursday May 30, 2013

Hour long walk.

easy 500m row warmup
500m row for time
easy 250 row cool down

And some reporting on research...
[url]http://jtkalnaynovels.wordpress.com/2013/05/30/crossfit-open-2014-bracketing/[/url]

Re: The Shed 'O Pain
 

Very short warm up-Too hot.

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold-These were brutal after the tgu's. I did them on parallettes and averaged about 20 seconds during each 30 second effort.
18:45
This workout had an old school feel. I liked it.

Re: The Shed 'O Pain
 

[QUOTE=JT Kalnay;1168576]Thursday May 30, 2013

This morning's plan was
Hour long walk.

easy 500m row warmup
500m row for time
easy 250 row cool down

And some reporting on research...
[url]http://jtkalnaynovels.wordpress.com/2013/05/30/crossfit-open-2014-bracketing/[/url][/QUOTE]


The actual workout turned out to be:
1:10 walk (10 over par for 9 holes...)
easy 1000m row (6:45)
1000m row for time (4:25)

Re: The Shed 'O Pain
 

5-31-2013
C-Town CrossFit

Metcon
5 rounds for time.
10 Strict Chin-ups
15 Push Presses 75# (Rx 75/45)
20 Ab-Mat Sit-ups
25 Squats

Finished 4 rounds plus 9 push presses into the fifth. The chin-ups really slowed me down.

Metcon (Time)
200-meter Sprint
40 TTB
60 Hand-release Push-ups
40 KTE
200-meter Sprint

I only made it through 15 KTE before I quit. Yes, I said I QUIT. One flapper on the right hand from the TTB and two flappers on the left hand from the KTE. I've never quit half way through a WOD before but I was just so mad and frustrated.

Re: The Shed 'O Pain
 

Friday May 31, 2013

@Jeff, sorry to hear about the tears. Have you tried golf gloves? They really help prevent tears.

3 minutes, AMRAP, 24" box ups, 43
3 minutes rest
3 minutes, AMRAP, PVC OHS to a 20" box, 52
3 minutes rest
65# Grace, 2:39

An hour of basketball, including....
[url]http://youtu.be/-GHXACE_gjE[/url]

Anybody got any questions about whether high intensity interval training after hip replacement is a good idea?

Re: The Shed 'O Pain
 

1 Problem
10 Pronators
5 Rounds

1 Problem
10 Reverse Wrist Curls
5 Rounds

10 additional problems

3 Barbell Finger Rolls
135-155-175-185-185-185

The Shed had a nasty sweat stench this morning. I really need to air it out.

Re: The Shed 'O Pain
 

Saturday June 1st, 2013 (Is it really June already??)

Sleeping With Sirens
21-15-9
Burpee pullups, 135# deadlifts
25:47

ATG squats
5-5-5-5-5-5-5
45-45-135-135-185-185-185

Handstand Holds
3x1 minute

Walked 3 miles around the farm.

Not only was there a real funk in the shed this morning, but my ears started to bleed from this horrible screeching sound that was blaring and filling every molecule with painful razor-like shrieks. At one point I had to scream in pain. The sound ended when the Spawn 'o CrossFitter left the shed (coincidence?)

Re: The Shed 'O Pain
 

Great workout today with JT in the Shed.

Mobility Work
3 sets 3 front squats as a warm up. 95-115-135

EMOM for 10 minutes
3 front squats @ 155#
Did this with JT. Fun.

Met Con
5 rounds for time.
10 Strict Chin-ups
15 Push Presses 75# (Rx 75/45)
20 Ab-Mat Sit-ups
25 Squats
16:55
Really fun met-con. Was able to keep a steady pace.

Finished up with a bar muscle up every 30 seconds for 5 minutes. Focused on form. Felt good.

The stench was gone from yesterday and the Shed was the perfect place to be working out with a good friend.

Re: The Shed 'O Pain
 

Sunday June 2, 2013

Some mobility work and stretching.
The funky smell was gone from the Shed this morning, but the funk was on with the front squats! Also, the adults regained control of the sound system (just in time...)

EMOM for 10 minutes:
3 Front Squats at 155#

Then, tried some heavier front squats
175
185
205
225
235
245 (FAIL!!!!!) (the weight started forward on the way up and I had to bail)

Then worked on T2B and actually got several legitimate sets of 3 in a row.
Now to string together 5, then 7, then 10! Keys are to keep my arms straight, to hold the bar in my fingers, and to take my shoes off so I can bend my toes. Every little key adds another inch or half an inch of room so that I get my toes to the bar instead of my shins to the bar.

Later, walked 3.1 miles and then shot hoops for an hour.
Thee deer flies were HORRIBLE on the walk.

Re: The Shed 'O Pain
 

2 problems
10 Pronators each arm
5 rounds

2 problems
10 reverse wrist curls
5 rounds

5 additional problems
25 total

Pleasant in the Shed tonight.

Re: The Shed 'O Pain
 

Monday June 4, 2013

Rest day (except for some vacuuming at the new place)

Re: The Shed 'O Pain
 

Tuesday June 4, 2013

3 mile walk at a brisk pace.

3 minutes AMRAP, 3 minutes rest:
TGUS, 3 each side
burpees, 29
presses 45#, 56
kbs 20#, 60
bench presses 45#, 110

It comes as no surprise that the biggest movements (tgus, burpees) had the lowest reps and the smallest movement (bench press) had the highest reps. Big movements through a long range take a lot more force and energy. Small movements through a small range take less force and energy. That's why I like to program the big movements (e.g, burpee muscle up, burpee pullup, burpee snatch).

Re: The Shed 'O Pain
 

Warm Up
10 KBS 35#
5 Pull Ups
5 Burpees
3 rounds
Worked in Mobility Work

Strength
Overhead Squats
3 45#
3 65#
3 95#
3 115
3 135
3 155
2 175#
3 175# (3 rep PR)

Met Con
"GI Jane"
100 Burpee-Pull Ups
15:55

Re: The Shed 'O Pain
 

First day of summer break. It will go fast...

2 Problems
3 TGU's each arm 35-45-53-61-72
10 Pronators each arm
5 rounds

Chris Webb Parsons Hangboard Workout
Takes about 30 minutes. Worked in 9 sets of 15 push-ups. 135 total.
[URL="http://vimeo.com/61430224"]http://vimeo.com/61430224[/URL]
wfs

Re: The Shed 'O Pain
 

Wednesday June 5, 2013

Carried a lot of heavy things up and down stairs.


Thursday June 6, 2013

Carried more heavy things up and down stairs.

Based on the amount of sweat, the heart rate, and how my calves and back feel today, I think both of those count as WODs. Sometimes we use the fitness we have!

Re: The Shed 'O Pain
 

Friday 6-7-2013
C-Town CrossFit

Metcon for time (30 min cap).
100 Wall Balls 14# WB
100 Pull-ups
100 Pistols (alternating)
100 1-arm DB Snatches, 25# DB

I only got 4 DB snatches before I ran out of time. The pull-ups totally destroyed my hands. I think I set a new record. I now have 3 flappers and a blood blister on my left hand and 2 flappers on my right.

By the way, 100 pistols is A LOT OF PISTOLS. Just sayin. Still, it was nice to get back at it after a week and a half.

Re: The Shed 'O Pain
 

Friday June 7, 2013

Swam 700 yards.

Played kickball for about an hour with the kids.

Kickball was MUCH harder than swimming...

Re: The Shed 'O Pain
 

Jeff visited the Shed today.
Mobility Work with VooDoo floss. Legit.

Warm Up
10 KBS 35#
5 Pull-ups
5 Burpees
3 rounds

"Diane"
Deadlifts @ 225
HSPU
21-15-9
7:24 Felt very tough today.

2 bar muscle ups on the minute for 10 minutes. 20 total.

Chris Webb Parsons Hangboard Workout
Worked in 4 sets of 8 GHD sit-ups and 4 sets of 10 hip extensions.

Re: The Shed 'O Pain
 

Saturday 6-8-2013
The Shed O' Pain

Warm-up:
3 rounds of
10 KB swings, 35# KB
5 burpees
some singles and double-unders

Diane:
21-15-9 reps for time
Deadlift, 225#
Handstand Push-ups
13:10

Watched Tim do 20 bar muscle-ups in ten minutes while I recovered.

Attempted to do the Chris Webb Parsons Hangboard Workout
Worked in some sets of 5 GHD sit-ups and some sets of 5 back extensions.

Re: The Shed 'O Pain
 

Later...

JT, Mary, and I did the res hill 10 times. I'm spent!
FYI-JT is a lot faster than I thought he was.:yikes: I'm pretty sure he would beat me in one all out sprint up the hill.

Re: The Shed 'O Pain
 

Saturday June 8, 2013

Climbed 5 routes at Hinckley with Dick and Betsy and Jill.

Then did 10 hill repeats at the Reservoir. I got schooled by an 11th grade cheerleader. Life is good sometimes.

Re: The Shed 'O Pain
 

Worked out with JT and Mary in the Shed.
Mobility Work

Back Squats
5 45#
5 65#
5 95#
5 115#
5 135#
5 155#
5 170#
5 185#
5 205#
Attempted 245#

Bench Press
5 115#
5 125#
5 135#
3 145#
3 155#
3 165#
1 175#
1 185#
1 190# PR in recent years (like 20 years)

Re: The Shed 'O Pain
 

Sunday June 9, 2013

Death By Thruster (kinda sorta...)
First ten rounds were EMOM with 45# bar
11-14 were on the two minute with 10# bar
15-17 were on the two minute with PVC
legs cramped on the round of 17 so I figured that was enough.

Then did bench presses.
Sets of 5 then 3, worked up to 245# then said enough.

Then walked three laps around the farm. I had deer fly patches so it was bearable. There were 17 dead dear flies on my hat at the end.
[url]http://www.mapmyrun.com/workout/298646087?utm_campaign=share&utm_source=facebook&utm_content=223854067[/url]

Re: The Shed 'O Pain
 

Sunday 6-9-2013

Ok, so doing
100 wall balls,
100 pull-ups,
100 pistols,
and a handful of dumb bell snatches

followed the next day by,
21-15-9
225# deadlift,
hand-stand push-ups
plus various other things for good measure,

probably wasn't the best idea in the world.

Re: The Shed 'O Pain
 

Monday June 10, 2013

Rest Day (but for moving a few heavy pieces of furniture, and a few boxes, and assembling a few things)

Did a little coaching.

Re: The Shed 'O Pain
 

Monday 6-10-2013
C-Town CrossFit

So what are the chances of having more dead lifts, handstand push-ups and pull-ups after the last two WODs two days?

PRETTY GOOD!

Bradshaw
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 185# (Rx 225)
12 Pull-ups
24 Double-unders

309 total reps. That's 6 full rounds and 9 pull-ups into the seventh. I was taking it slow today trying not to make my hands any worse. Worked on staying more on the fingers than on the palm. Big difference, I didn't get any more flappers on my palms; only on two more on the fingers.