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

JT Kalnay 06-22-2014 06:51 AM

Re: The Shed 'O Pain
 
Friday June 20, 2014

Drove to Toronto, got in some stretching and a few light lifts.

Saturday June 21, 2014

Won gold medal in Master's Pan Am Weigthlifting, age group 50-54, weight class 105kg+.

Snatch; 67, 72, 77k
C&J: 100, 106, missed at 113kg (one white light, two red lights)
New PR of 183kg total

Tim Babcock 06-22-2014 08:47 AM

Re: The Shed 'O Pain
 
Congrats JT! That's awesome!

Mobility Work
Scapular Mobilization Routine
10 Wall balls
5 pull ups
5 burpees
3 rounds
3 Front Squats @ 45, 65, 95, 115, & 135

Front Squat (5,3,1)

5@ 75% 145#
3@ 85% 165#
1@ 95% 185#
New set every 3:00

Metcon
7 minute AMRAP
10 thrusters @ 75#
10 C2B pull ups
3 rounds + 15 reps

Practiced dubs for a few minutes. Was able to do single-double-single-double... I'll keep working on these until I get them back.

10 minute EMOM
1 strict bar muscle up - They got easier as I went.

Afterwards I was able to string 2 together.
[URL="https://www.youtube.com/watch?v=nVN-oBl5FBs"]https://www.youtube.com/watch?v=nVN-oBl5FBs[/URL]
WFS

JT Kalnay 06-24-2014 02:35 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
@Tim, nice job on connecting the strict bar muscle ups!

Monday June 23, 2014

Went fishing, vegetated.

Tuesday June 24, 2014

Drove from Belleville, Ontario, Canada to Cleveland, Ohio.

Will be back in the box tomorrow.

Here's a photo of the gold medal winning c&j.

Tim Babcock 06-24-2014 03:53 PM

Re: The Shed 'O Pain
 
Shoulder Mobilization Routine
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

METCON (AMRAP ROUNDS AND REPS)
As many rounds as possible in 15 minutes
3 Muscle-ups
5 Power cleans 115
7 Bar facing burpees
7 rounds even - Suckfest!

CLEAN COMPLEX (15 X 1) 115#
Power Clean
Hang Power Clean
Squat Clean
Hang Squat Clean
15 Rounds
New complex every :90
[URL="https://www.youtube.com/watch?v=5i6Tzvc1W8c&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=5i6Tzvc1W8c&feature=youtube_gdata_player[/URL]
WFS

A little double under practice and 5 strict bar muscle ups to finish up.

Tim Babcock 06-25-2014 09:03 AM

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

1 problem
5 Strict HSPUs
5 rounds

Finished up with a few strict bar muscle ups, skin the cats, and knees to elbows.

JT Kalnay 06-25-2014 02:10 PM

Re: The Shed 'O Pain
 
Wednesday June 25, 2014

Icarus flew too close to the sun and the wax in his wings melted and he fell into to earth and died. For me, like Icarus, the return to earth was sudden and painful.

In the middle of 2013 I decided to go to Peru and hike the high Andes and I decided to focus on Olympic weight lifting. These decisions controlled my training for the past 6-8 months. The mountain hiking training consisted of lots of long slow walking up and down hills and stairs and lots of walking lunges and box step ups. The Olympic lifting training included lots of deadlifts, front squats, back squats, overhead squats, presses, push presses, jerks, snatches, and clean and jerks. Occasionally I would do 10 burpees or 15 wall ball shots or sets of 5 pullups or twenty double unders.

Today I went "back to the box", where, quite fittingly, Karen was the WOD. We did a "warmup" that consisted of 3 rounds of 200m run (I fast walked or shuffled), 10 medicine ball cleans (these were trivially easy) and 30 second handstand hold against the wall (very easy).

Then we did Karen. (Actually, the WOD was Karen, 5 minutes rest, Annie).

I started Karen. I did 40 wall balls in 3:38 and then my thighs seized up and I couldn't move my legs for about ten minutes. My heart and lungs were fine and every other muscle was fine but my legs simply would not move. I guess long slow walking and heavy singles are great for mountain hiking and winning Olympic lifting competitions but they don't do much for Karen.

After twenty minutes I was able to move, so I did 50 single unders and 50 double unders and then thought I'd do 50 situps (b/c everyone else was on to doing Annie 50-40-30-20-10 double unders situps). I alternated 50 singles and doubles then started the situps. After 28 situps my stomach cramped so hard I couldn't get out of the fetal position for about 5 minutes. Once again, apparently heavy lifting and Oly lifting and walking up and down hills are great for Peru and Pan Ams, but not so great for doing 50 situps!

So, the return to the box was sweet b/c people were very happy for my win in Toronto, and really bitter b/c my body was completely unprepared for CrossFit!

It was good to be back in the box with my friends, especially Peach.

I wonder what tomorrow's WOD will be...

Tim Babcock 06-25-2014 06:14 PM

Re: The Shed 'O Pain
 
P.M.
Bike ride out to the res. 5 hill sprints. Ride home.
I need to get after the hill sprints. Summer will go by quickly.

Shed is waiting for you JT.

JT Kalnay 06-26-2014 02:00 PM

Re: The Shed 'O Pain
 
Thursday June 26, 2014

Sanity prevailed...

rowed 1000m at a good pace, but not crazy fast and not pedestrian slow.

did some mobility work

did 3 rounds of:
5 burpees, 30 second bar hang

did some different mobility work

did 3 rounds of:
5 American KB swings, 25#, 3 T2B

did some more mobility work

worked on squat snatches and squat c&J
5x45 of each
10x65 of each
5x85 of each

finished up with 1x100' growler push with 90# on it.

Tim Babcock 06-27-2014 08:01 AM

Re: The Shed 'O Pain
 
Mobility Work
Scapular Mobilization Routine
10 Wall Balls
5 pull ups
5 burpees
3 rounds

A few OHS at 45 & 95#

3 RFT:
15 OHS 95#
30 Abmat Sit up
45 KBS 35#
19:00
Grip was gone by the end.

A few clean and jerks at 95 and 135#.

1 power clean & jerk
EMOM 10 minutes 165#

5 strict bar muscle ups to finish up.

JT Kalnay 06-27-2014 04:09 PM

Re: The Shed 'O Pain
 
Friday June 27, 2014

Mobility work

Rowed 600m in 2:20

2 rounds, not for time, but moving continuously, of:
3 bear complexes (clean, front squat, push press, back squat, push press)(1st round at 85#, 2nd round at 115#)
5 burpees
25 double unders

3 rounds of, on the 4 minute of:
3 cleans at 165#
6 pushups
9 air squats (everyone else was doing AMRAP 3 minutes with 1 minute rest)

Finished up with 10 c&j at 165#
During the 10 c&j I got back to doing 1 rep and sitting down for three minutes. You don't get to sit down for three minutes in between every rep in CrossFit. Thus, CrossFit is really really really hard...

JT Kalnay 06-28-2014 09:54 AM

Re: The Shed 'O Pain
 
Saturday June 28, 2014

Slammin' in the Shed (working hard in the Shed o' Pain)

Good to see Tim and Jeff getting after it in the Shed this morning.
Jeff can do T2B like I can eat ice cream.

Mobility work (including ankles)
squat snatches to 95#
split snatches to 165# (PR is 173.8, thought I was doing 155 so I didn't try for the PR..., might have had it today)
strict presses to 145#

metcon:
5 rounds, for time, of:
3 pullups
6 kb swings to eye level (35#)
9 box ups (12" box)
4:45

Really have to work on getting the heart and lungs back in shape for being able to do 3,5, 7, 10 minutes at high heart rate...

Tim Babcock 06-28-2014 11:12 AM

Re: The Shed 'O Pain
 
Worked out with JT and Jeff at the Shed. Fun!
Mobility Work
Shoulder Mobilization Routine
Front Squat
5 45#
5 65#
5 75#
5 95#
3 115#
5 145#
3 165#
1 180#

21-15-9 of
Wall Balls
Burpees
7:28 Nice burner!

6 strict bar muscle ups

Finished up with Tabata handstand holds.
20 sec work + 10 sec rest X 8
Tough but doable.

Tim Babcock 06-29-2014 08:48 AM

Re: The Shed 'O Pain
 
1 problem
20 push ups
10 pronators
5 rounds

1 problem
5 GHDSU
5 rounds

1 problem
15 hip extensions
5 rounds

1 problem
2 strict ring muscle ups (done as singles) 0, 5, 10, 15, 20#
5 rounds
[URL="https://www.youtube.com/watch?v=Mkxeovaf0ZA"]https://www.youtube.com/watch?v=Mkxeovaf0ZA[/URL]

2 strict bar muscle ups

JT Kalnay 06-29-2014 09:05 AM

Re: The Shed 'O Pain
 
Sunday June 29, 2014

Another full on suffer fest in the Shed.

Mobility

Skill
10 clean and jerks with easy weight, focusing on keeping my chest up and then jerking straight up and then bringing my front foot back first.

Strength
deadlifts to 445#

Metcon
5 rounds, for time, of:
3 T2B (these are getting easy)
5 burpees (these never get easy)
10 second L sit
9:01

The last two l sits didn't make it all the way to ten seconds...

Jeffrey Fortuna 06-29-2014 06:19 PM

Re: The Shed 'O Pain
 
Saturday 6/28/2014
Hit it today with Tim and JT at the Shed.
Front Squat
5@45#
5@65#
5@75#
5@115#
3@135#
1@145#

21-15-9
Wall balls
Burpees
8:50 (better than I expected)
Buyout tabata handstand holds
Of the burn!

Sunday 6/29/2014
Ashtanga yoga @ Harmony Yoga in downtown Willoughby with Mark and Sarah Geraux.

Jeffrey Fortuna 06-30-2014 03:18 PM

Re: The Shed 'O Pain
 
Monday 6/30/2014

Did an easy 20 miles on the bike.

It was so slow that my bike computer went into sleep mode.

JT Kalnay 06-30-2014 04:54 PM

Re: The Shed 'O Pain
 
@Jeff, awesome job on the bike!

Monday June 30, 2014

Active Rest and Travel Day

Flew to Colorado, did mobility and easy snatches at CrossFit Sanitas in Boulder.

Oly class there tomorrow morning at 10:30am. I hope someone turns the oxygen on by then...

Tim Babcock 06-30-2014 05:50 PM

Re: The Shed 'O Pain
 
Worked out at Crossfit Tiffin with Eric and small class.

Mobility Work (a little)
Burgener Warm up drills

20 minutes to establish a 1 rep max on squat clean.
180 PR (old PR was 175)
Used their Rogue Olympic WL Bar. Smooth!

Metcon:
12 minute AMRAP
10 burpees
15 Wall Ball Shots
5 rounds
I don't think I have ever sweated as much as I did today.

Did a few strict bar muscle ups to finish up.

Jeff-Keep up the good work and keep posting.

JT Kalnay 07-01-2014 11:40 AM

Re: The Shed 'O Pain
 
2 Attachment(s)
Tuesday July 1, 2014

Excellent morning at CrossFit Sanitas.

Hit an 82kg snatch (a 3kg PR!!)
[url]http://www.coachseye.com/v/dqOz?utm_source=ios&utm_medium=app&utm_content=thumbnail_image&utm_campaign=shared_email4-1[/url]

Tim Babcock 07-01-2014 05:51 PM

Re: The Shed 'O Pain
 
Nice lift JT!

Worked out at Grandview Crossfit in Columbus. I am in Columbus for a 2-day graduate class.

Warm Up
200m run
10 pull ups
2 rounds

Medicine ball drills with a partner.

SKILL
Rope Climb
- foothold
- Knees to elbows
- Jump and lean back
- Open hold and come down
METCON (AMRAP REPS)
As many rope climbs as possible 2 minutes
7 rope climbs (very happy with that!)

METCON (NO MEASURE)

21 Minutes
Min #1 Row 12 calories
Min #2 12 Box Jumps (started with 24" and ended with 20")
Min #3 12 Ball slams 30lbs
Started with 12 of each and had to scale it back to 10 about half way through.
(7 rounds through) Another suckfest! Again the sweat was pouring off of me.

EXTRA CREDIT

10 Minutes
Every minute on the minute
1 strict bar muscle up

JT Kalnay 07-03-2014 07:50 AM

Re: The Shed 'O Pain
 
@Tim, nice job visiting new boxes. Visiting different boxes really provides opportunities for cross pollination of ideas, both inbound and outbound.

Wednesday July 2, 2014

Rest day (okay, I worked all day then had pizza with a friend)

Thursday July 3, 2014

Oly class at CrossFit Sanitas
Worked on ankle mobility and squat clean and jerk.

Now, heading to the airport to fly back to Ohio for the Rochester 4th of July festival.

Tim Babcock 07-03-2014 09:04 AM

Re: The Shed 'O Pain
 
2 problems
3 TGU's 35, 45, 53, 61, 72#
10 pronators
10 dislocates 0, 2.5, 2.5, 5, 11#

Afterwards I did a several skin the cats and other shoulder work.

Tim Babcock 07-04-2014 11:45 AM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Rick. 15 laps. Good conditions. Good time.

Later at the shed...
Mobility Work
Shoulder Mobilization Routine

Shoulder to Overhead
10 45#
5 65#
5 75#
5 95#
5 115#
5 125#
5 135#
3 145#
3 155#
[URL="https://www.youtube.com/watch?v=rr8xRxLlgOo"]https://www.youtube.com/watch?v=rr8xRxLlgOo[/URL]
wfs

JT Kalnay 07-04-2014 01:01 PM

Re: The Shed 'O Pain
 
Friday July 4, 2014

Volunteered at food tent

judged parade

worked

Exercised in the Barf Barn
mobility
OHS
5-5-5-5-5-5
11, 45, 65, 85, 95, 105 (yes, that's 5x105!!!)

Deadlifts
5-5-5-5-5-5
105s, 135s, 185s, 235c, 275c, 325c (s snatch grip, c c&j grip)
[url]http://youtu.be/SrhHyQAjdOU[/url]


Now heading up to volunteer at the food tent until 10.
A good day.

JT Kalnay 07-05-2014 10:02 AM

Re: The Shed 'O Pain
 
Saturday July 5, 2014

mobility work

snatches to 155#
3-3-3-2-2-1-1-
45-65-75-95-115-135-155

back squats to 360# (an new PR)
3-3-3-3-3-1-1-1-1-1-1
45-95-135-185-235-275-305-315-335-355-360
[url]http://youtu.be/UoIayVDjAas[/url]

my thighs are sore....

Tim Babcock 07-05-2014 10:08 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
3 rounds
Clean Complex 45, 65, 95, & 115#

CLEAN COMPLEX (15 X 1) 135# (last time I used 115#)
Power Clean
Hang Power Clean
Squat Clean
Hang Squat Clean
15 Rounds
New complex every :90
Tough!
[URL="http://www.coachseye.com/v/HDLq"]http://www.coachseye.com/v/HDLq[/URL]
wfs

Metcon:
5 pull ups
10 push ups
15 air squats
200m run
10 rounds
23:37

Watched JT bust out a heavy back squat!

JT Kalnay 07-06-2014 10:14 AM

Re: The Shed 'O Pain
 
Sunday July 6, 2014

Good to see Jeff back at the Shed 'o Pain this morning. It was fun watching his yoga-ninja burpee pullups.

Mobility Work

squat clean and jerks to 195.
[url]http://youtu.be/rMoDawWZyLM[/url]

power clean and jerks to 225.

missed a power clean at 245 so stopped.

Then did a metcon, after which I saw pukie:pukie:
9-6-3 (Tim and Jeff did 21-15-9)
front squat at 95#
burpee pullups
6:58

Tim Babcock 07-06-2014 10:43 AM

Re: The Shed 'O Pain
 
Worked out with JT and Jeff at the Shed. Fun!
Mobility Work
Shoulder Mobilization Routine
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

3 Deadlifts
65, 75, 95, 115, 135, 155, 185, 205#

DEADLIFT (5,3,1)
5@ 75% 235#
3@ 85% 265#
1@ 95% 295#
All singles no touch and go

Metcon
21-15-9
Front Squat 95#
Burpee Pull up
11:29

5 strict bar muscle up (all singles)

Finished up with Tabata handstand holds.
20 sec work + 10 sec rest X 8
Tough!

Tim Babcock 07-07-2014 09:07 AM

Re: The Shed 'O Pain
 
2 problems
3 arm bars 35, 35, 45, 45, 53#
10 pronators
5 rounds

Set a new problem and worked it for about 30 minutes. Sent it. Not too hard.

A good finisher...
Set your timer for 1 minute intervals and do the sets below at the start of each minute...
Choose a suitable hold for the dead hangs and use a jug for the pull ups...
Metolius board-medium edge
1. 20 second hang / 1 pull up
2. 16 second hang / 2 pull ups
3. 12 second hang / 3 pull ups
4. 8 second hang / 4 pull ups
5. 4 second hang / 5 pull ups
6. 4 second hang / 5 pull ups
7. 8 second hang / 4 pull ups
8. 12 second hang / 3 pull ups
9. 16 second hang / 2 pull ups
10. 20 second hang / 1 pull up

JT Kalnay 07-07-2014 02:41 PM

Re: The Shed 'O Pain
 
Monday July 7, 2014

Mobility (it brought tears to my eyes)

Standing front racks with 1/2" squat to 345.
It was harder to do the 1/2" squat on the front rack than it was to do the 260# back squat.

Split recoveries to 295#.
255 was okay, 275 was tough, 295 was perilous...

Rowed 2k in 9:57

Tim Babcock 07-08-2014 08:12 AM

Re: The Shed 'O Pain
 
Mobility Work
10 Wall Balls
5 pull ups
5 burpees
3 rounds

3 HBBS
45, 65, 95, 115, 135, 155#

Back Squat (5,3,1)
5 @ 75% 170#
3 @ 85% 190#
1 @ 95% 215#

SNATCH COMPLEX (101)
Snatch Grip Deadlift, Squat Snatch, Overhead Squat 95#
new set every 90 seconds

Metcon:
For Time
Rope climb
5-4-3-2-1
Hang power clean 135#
10-8-6-4-2
Box Jump 24"
15-12-9-6-3
15:42

A little double under practice to finish up.

JT Kalnay 07-08-2014 02:52 PM

Re: The Shed 'O Pain
 
@Tim, there was some hard work being done in the SoP today!

July 8, 2014

got my new oly shoes, the heel are really high.

did mobility work

snatch practice to 165# (got 155, missed at 165)
really wasn't feeling it today on the snatch

front squats to 260 (a new PR)

need to get the front squat to 300+ if I ever want to C&J 300...

JT Kalnay 07-09-2014 02:54 PM

Re: The Shed 'O Pain
 
Wednesday July 9, 2014

"Rest" Day
(excrutiating back pain followed by even more excrutiating visit to ChiroQuack, but my back is back in alignment, will rest tomorrow and try some light swimming on Friday. I slipped in the shower Tuesday after lifting).

Tim Babcock 07-10-2014 05:53 AM

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

Hangboard Workout
Hang 10 seconds on, 5 seconds off, for 6 repetitions (total time of 60 seconds hanging).
6 sets with 2 minutes rest in between.
Sloper, Large edge-half crimp, 2 finger pocket, Full crimp, Pinch, 3 finger pocket

Worked in 5 sets of 15 push ups and 5 ab wheels.

JT Kalnay 07-10-2014 02:01 PM

Re: The Shed 'O Pain
 
Thursday July 10, 2014

Complete rest.

Alternated a half hour at my desk with ten minutes lying down stretching.
My back is getting better, but needs a few more days off...

Tim Babcock 07-11-2014 08:49 AM

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

3 OHS 45, 65, 95#

Overhead Squats
5 115#
5 125#
5 135#
5 145#
2 155#
At the bottom of the third rep at 155# I had to dump it forward and as I fell backwards I hit my head on one of my kettlebells. Not my finest moment.

Metcon:
9-7-5 of
Deficit HSPU (started with an 8" deficit and switched to 6" after the first round.)
Power Cleans 155#
13:45

C2B Progression
7 sets of 7, :60 rest between sets
Used different grips.

5 ring muscle ups and 1 strict bar muscle up.

JT Kalnay 07-11-2014 04:13 PM

Re: The Shed 'O Pain
 
Friday July 11, 2014

Another complete rest day for my healing but still cramping back.

@Tim, hope the noggin's okay.
"Don't try to share space with the kettlebell." (Pavel)

Tim Babcock 07-12-2014 07:37 AM

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

Hangboard Workout
Hang 10 seconds on, 5 seconds off, for 6 repetitions (total time of 60 seconds hanging).
8 sets with 2 minutes rest in between.
Sloper, Large edge-half crimp, 2 finger pocket, Full crimp, Pinch, 3 finger pocket, Sloper, Large edge-half crimp

Worked in 5 sets of 20 push ups and 10 ab wheels.

JT Kalnay 07-12-2014 02:34 PM

Re: The Shed 'O Pain
 
Saturday July 12, 2014

a.m., 1 hour of stretching and mobility

p.m., another hour of stretching and mobility

back is coming around, but still far from 100%

Tim Babcock 07-13-2014 09:44 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53#
10 air squats
5 pull ups
5 burpees
15 double unders (single, double, single, double...)
3 rounds

3 Front Squats 45, 65, 95, 115, 135#

Front Squat (5,3,1)
5 @ 75% 150#
3 @ 85% 170#
1 @ 95% 190#

EMOM for 10 minutes
Odd Minutes
1 power clean + 1 hang squat clean + 3 front squats @ 135# (last time I did 115#)
Even Minutes
3 muscle ups
Tough!

7 X 0.5 mile on Airdyne w/2 minute rest in between efforts.
1:24, 1:24, 1:24, 1:23, 1:24, 1:24, 1:21


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