Re: The Shed 'O Pain
 

Mobility Work
10 wall balls
5 pull ups
5 burpees
10 band pull aparts
3 rounds

2 Front Squats
45, 65, 95, 115, 135, 155, 170, & 185#

75 clean and jerks @ 95#
11:55

AMRAP 6 minutes
3 muscle ups
Completed 8 rounds + 2 reps = 26 total reps

Workout from "CompetitorsWOD." Good workout!

Re: The Shed 'O Pain
 

1 problem
5 pull ups
10 push ups
15 air squats
15 rounds
Worked 5 sets of 10 pronators and reverse wrist curls.

Headed to the New with the family. I hope to get a little climbing and a lot of hiking in.

Re: The Shed 'O Pain
 

Friday April 18, 2014

Back safe and sound.
Hiked 52 miles, climbed more than 20,000 feet.
Descended more than 23,000 feet.
Did a high altitude burpee challenge at 15, 200'.
[url]https://www.youtube.com/watch?v=8wmMvzYHcmw[/url]

Here's the profiles for some of the hikes. Be sure to click on the "climbs" tab...
[url]http://www.mapmyrun.com/view_workout?w=534225938[/url]
[url]http://www.mapmyrun.com/view_workout?w=532230678[/url]
[url]http://www.mapmyrun.com/view_workout?w=537261768[/url]

Got in some impromptu L-sit weighted dips at Machu Picchu.

Happy to be back in the US of A.

Re: The Shed 'O Pain
 

Saturday April 19, 2014

First full day back in the US of A.

Welcome Home Sampler

10 pass throughs
10 foam rolls on the back
10 foam rolls on the thighs
10 leg swings each side
10 goblet squats with 20#
10 kbs with 20#
10 jumping pullups
10 box overs (20")
10 OHS with training bar (11#)
10 wbs 20#
10 trips across the balance beam
10 trips through the agility ladder
10 burpees
10 deadlifts with 135#

Re: The Shed 'O Pain
 

New River Trip with family.
Friday-Took a long walk along Endless Wall. Mary went with me. We had a good time.
Today-Climbed at Meadow with Mark Stevenson and Damon. Climbed decently. All new climbs to me. Did a 9, 10a, 11a, 11c, 12a, 9, and a 10. One hung the 11c and got to the anchors on the 12a on my third try. Great to climb at the New again.

Re: The Shed 'O Pain
 

Easter Sunday, April 20, 2014

Two laps around the farm (only recorded one of them)
[url]http://www.mapmyrun.com/workout/542629144[/url]

Re-introduction to CrossFit Sampler
10 jumping pullups
two minute goblet squat
10 deadlifts at 135#
ten pass throughs
ten times back and forth on the balance beam
ten double unders (which required about 45 single unders)
ten toe tap and side to side shimmy footwork slides
ten wall balls (6# to 9' target)
ten ring dips (with black band)
ten push presses with 35#
ten push ups on my knees
ten burpees

Training for Peru was all about walking uphill and doing box ups.
It got me in shape for Peru and got me over the 15,200 pass, but it is a completely different motor than required for CrossFit, or for anything "high intensity". Training for Oly lifting got me ridiculously fast and strong for a single lift, but doing ten of anything is a challenge. Have decided that competing in Oly lifting is not the right path for me b/c it produces a fitness and a body that I don't want. I want a 185# lean yoga climber runner biker swimmer crossfit play kickball with the kids body that is functional.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 61#
5 pull ups
5 burpees
3 rounds

Power Clean
Slowly worked up to 190#. I think that ties a PR. Tried 195# several times. Very close. One time I had it on my chest and just couldn't get my elbow under it fast enough. Next time.

100 pull ups
100 wall balls
17:14
I couldn't mentally stomp the gas pedal on the wall balls. Sub 15 minutes would be a good time for me.

EMOM for 10 minutes
20 double unders
By the end I was hitting all 20 pretty consistently.

Re: The Shed 'O Pain
 

@Tim, nice work experimenting with the Master's Wods! Did you hear about the forest fire burning at Endless?

Monday April 21, 2014

a.m., walked a mile on the treadmill
10 T2B
10 pistol attempts
10 dumbbell presses each arm

p.m., walked a mile outside, who knew that four laps of my boardwalk was a mile? [url]http://www.mapmyrun.com/workout/543982844[/url]

front plank, child's pose, left plank, cobra, right plank, goblet squat hold
10 OHS 45#
10 jumping dips
10 jumping C2B

Am going to try getting up from my desk twice a day or three times a day like this.

Re: The Shed 'O Pain
 

Tuesday April 22, 2014

AM
Walked a mile, did 40 bench presses each arm with 20# dumbells.
Held Warrior One on both sides as long as I could (which was about a minute each b/c it's really hard to hold my arms parallel to the horizon).

PM
walked a mile, 2 minute goblet squat, 5 snatches with 45#, 10 OHS with 45#, 15 wall balls with 11# ball to 10' target, held a hand stand and did 1" hspu for a minute.

Tomorrow I might try to move something heavier than 45# or 135#.

Re: The Shed 'O Pain
 

3 problems
3 TGU's 35, 45, 53, 61, and 72#
10 pronators
5 rounds

1 problem
20 push-ups
5 rounds

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

A few muscle ups and power cleans.

EMOM for 20 minutes
3 power cleans on odd minutes @ 135#
3 muscle ups on even minutes
Not too hard but good to get the work in.

4 sets of 10 front squats
95# 115#, 135#, and 155#(only got 7 reps on the last set)

100 double unders
1:24 (My goal is to get 100 unbroken)

Re: The Shed 'O Pain
 

Wednesday April 23, 2014

A.M.
Goblet squat, pass throughs, 10 OHS 45#, 10 deadlifts 135#, 10 snatches 45#, 10 C&J 95#, 1 snatch @ 95#

P.M.
Walked from the studio to the condo. 3.7 miles
[url]http://www.mapmyrun.com/workout/546594320[/url]
It was a little cold and breezy here on the north coast.

Re: The Shed 'O Pain
 

Tim, great job at the New! How was the access to the Meadow? What area at the Meadow did you climb in?

Re: The Shed 'O Pain
 

Thursday April 24, 2014
243.9 pounds, 22% body fat

A.M.
Goblet squat, pass throughs

For Time
10 OHS 45#
20 burpees
30 wbs (11# ball to 11' target)
40 single unders
10 double unders (got them unbroken)
10 T2B (one at a time)
8:16

Re: The Shed 'O Pain
 

P.M.

walked 1 mile

10 deadlifts at 135# (this felt light, thank goodness)
10 deadlifts at 225# (this felt heavy, crap)
10 C&J at 135# (this felt okay, thank goodness)
10 snatch at 95# (this also felt okay, thank goodness)

I was really worried what the weights would feel like after three weeks with no Oly lifting and just 2 months until the Pan Am Games...

Shed? Saturday? Sunday?

Re: The Shed 'O Pain
 

1 problem
5 strict HSPUs
10 pronators
5 rounds

1 problem
5 strict ring dips
10 reverse wrist curls
5 rounds

1 problem
10 push ups
5 rounds

Finished up doing a partner wod with Mary. 150 abmat sit-ups for time. I did set of 20 and Mary did sets of 10.
5:00

Re: The Shed 'O Pain
 

[QUOTE=Norm Swann;1228994]Tim, great job at the New! How was the access to the Meadow? What area at the Meadow did you climb in?[/QUOTE]

Thanks Norm. I was definitely didn't have my usual spring climbing fitness, but it wasn't as bad as I thought it would be.
We went to the Upper Meadow. We climbed at all three buttresses. There are a lot of new climbs. All of them were new to me. Access to the Upper Meadow is unchanged. I would go back. There are several routes I would like to finish.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

Snatch
3 45#
3 65#
3 95#
3 115#
3 125# (missed the first 2 attempts)
Haven't done snatch for awhile and it shows.

AMRAP 12 minutes
12 burpees
12 knees to elbow
40 double unders
4 rounds + 12 reps

Re: The Shed 'O Pain
 

Friday April 25, 2014

After three weeks off Oly lifting (two weeks in Peru), it was fun/scary to get back on the platform today. Felt weak and slow, and really felt the loss of flexibility in the wrists, but managed 80% of my qualifying weights, which is a good start. Just two months until the Pan Am Games in Toronto!!

[url]http://www.coachseye.com/v/1qVv?utm_source=ios&utm_medium=app&utm_content=watch_copy&utm_campaign=shared_email4-0[/url]

[url]http://www.coachseye.com/v/mJTg?utm_source=ios&utm_medium=app&utm_content=watch_copy&utm_campaign=shared_email4-0[/url]

Re: The Shed 'O Pain
 

Saturday April 26, 2014

A.M.
Walked a mile.

Noonish
3 hour session with Dr. Don Bisesi. He found a power leak in my setup during Oly coaching today, and also came up with a fix, rather than just pointing out the flaw. I was so focused on the stripper butt that I couldn't identify what was causing it. Looks like slack in the shoulders created the condition that allowed the power generation to be disconnected from the bar which in turn caused the stripper butt. Hit a few nice snatches after the lesson. He had a nice quote too: "Olympic lifting doesn't make you strong. Olympic lifting is a manifestation of the strength you create through deadlifts, squats, and presses." Interesting.

P.M.
Walked a mile.

Shed tomorrow for heavy deadlifts and some metabolic conditioning.

Re: The Shed 'O Pain
 

3 KB Arm Bars 20, 35, 45, 53, 53#
1 problem
10 Band Rows each arm
5 rounds

15 additional problems
Bouldered decently today.

Shed was hopping today. Mary and JT worked out with me today.

Re: The Shed 'O Pain
 

Sunday April 27, 2014

A.M.

Pass throughs, goblet squats, OHS, pistol practice, holding a handstand warmup (anyone recognize any goats in there?)

Deadlifts
5x135
5x205
3x275
1x325
1x375
1x395
1x405
1x415 (might have gone higher, but didn't want to push it)
10x235 (lifting to triple extension)
10x135 (lifting to triple extension)

10 clean and holds at 135#

Metcon
"Francine"
15-9-6
jumping pullups, 45# thrusters
5:18

P.M.
2 laps around the farm.

Re: The Shed 'O Pain
 

Monday April 28, 2014

Walked 1 mile.
Pass throughs, goblet squat hold, 10 ohs 45#
front, left, right plank
warrior both sides
cobra
down dog
hip flexor

front squats
5x45#
5x135#
5x185#

back squats
5x225#

10 pistol attempts on each side to a box, went 19 for 20.
When I can go 20 for 20 with ease I will lower the box.

It's been a while since I did any heavy squats (e.g., 6 weeks?) since they weren't part of training for Peru...

Re: The Shed 'O Pain
 

Tuesday April 29, A.M.

Walked 1 mile.
goblet squat, pass throughs, 10 OHS 45#

10 snatches at 95#, focusing on straight bar path

10 C&J at 135#, focusing on straight bar path

Re: The Shed 'O Pain
 

Tuesday April 29, P.M.

walked 1 mile

With continuous motion (but not racing by any means)
20 strict presses (10 each arm) with 20#
3 T2B
20 sp, 25#
3 T2B
20 sp, 30#
3 T2B
20 sp, 35#
3 T2B
20 sp, 40#
4 T2B
12 sp, 45#
4 T2B
10 sp, 50#
4 T2B

10 banded dips
10 burpees

Re: The Shed 'O Pain
 

Wednesday April 30, 2014

"Rest Day"
walked 1 mile, flew 4,000

Re: The Shed 'O Pain
 

Warm Up
5 pull ups
10 push ups
15 air squats
2 rounds

"Angie"
100 pull ups
100 push ups
100 sit ups
100 air squats
22:27

I have been working out my butt off since Sunday ripping out floorboards and floor joists. Haven't had time to workout this week until tonight. Right now the Shed sits bare all the way down to the ground. Stone and then cement go in next week. Seven days later and I will move back in. I hope all goes well.

Re: The Shed 'O Pain
 

[url]http://www.mapmyrun.com/workout/555040386[/url]
Walked a couple miles on tough terrain.

Then did five rounds of:
10 Pull downs
10 presses
10 bench pressed

Uncertain of the weights because it was in the hotel mini gym.
Lifted to failure in all three movements.
Those machines put some odd stresses on your joints.

Re: The Shed 'O Pain
 

Bouldered at CRG with Jeff and Kent. Sent many moderate problems. Fun.
Finished up with 5 sets of 5 dips. Added a little weight to each set.

Re: The Shed 'O Pain
 

Saturday May 3, 2014

A.M.
rowed 2.5k
Oly practice with coach Dan Bell.
Excellent snatch technique practice, made 70kg much easier, got me thinking 80k is possible.

P.M.
100 single unders
10 double unders
10 OHS
10 deadlifts 135# (as though I was going to clean them)

Re: The Shed 'O Pain
 

Worked out in the garage with JT.

Front Squat
5 45#
5 65#
5 95#
5 115#
5 135#
5 155#
2 185#

10 KBS
3 L-Pull ups (L pull ups were less than perfect but decent)
10 rounds
17:30

Farmers Walk 53# and 61# 10 trips up and down the sidewalk. Good finisher.
Nice spring day.

Re: The Shed 'O Pain
 

Sunday May 4th, 2014

In the "Garage 'o Grunts" while the Shed 'o Pain is being renovated (upgraded) with a new concrete floor.

Goblet squat, OHS (10x11#, 10x45#).
Really felt like I was cranking out the OHS.
Might be time to move up to 55#.

Front squats up to 205#.
Pistol work.
[url]http://youtu.be/_Tx7Ytj42_o[/url]

Death by Kettlebell (35#, made it to 14)

Farmer's Walk
Five rounds with heavy kettlebells.

Re: The Shed 'O Pain
 

Sunday May 4th, PM

Walked two laps around the farm (it was a little muddy...)

Re: The Shed 'O Pain
 

Monday May 5, 2014

Didn't feel 100% today, and had some sciatica in the left leg.

Walked 1 mile.
Hip mobility, shoulder mobility, OHS 10x45#.

10 clean and jerks at 95#.
10 clean and jerks at 135#.
These all felt light. Would have been interesting to go heavy, even though I feel like crap.

Re: The Shed 'O Pain
 

Monday May 5th, 2014

Got a little exposure on the main site.

[url]http://www.crossfit.com/mt-archive2/009207.html[/url]

Re: The Shed 'O Pain
 

Tuesday May 6th

rest/sick day

Re: The Shed 'O Pain
 

Workout in the Garage. Concrete gets poured on Saturday (hopefully).

10 KBS 35, 45, 53
5 pull -ups
5 burpees
3 rounds

Deadlift
5 135#
5 155#
5 185#
3 205#
3 225#
3 255#
1 275#
1 295#
1 305# (ties a PR)

Metcon
15 DB Snatches 40# (alternate L/R at each round)
30 Double Unders
6 rounds
10:04

Perfect weather today for a good workout.

I love that JT got his picture on the Mainsite.

Re: The Shed 'O Pain
 

Wednesday May 7, 2014

1.5 hours of Oly practice with Coach Dan Bell.

Pan Am meet is July 21-22 in Toronto, which is approaching quickly.

Worked on squat cleans and jerks today.

Did I mention it was 1.5 hours...:surrende:

Re: The Shed 'O Pain
 

Thursday May 8th

Still feeling less than 100%.

Walked 1 mile
2 minute goblet squat
10 OHSx45#

Three rounds of:
10 Dumbell presses with each hand
10 pull downs (simulating bar muscle up)
5 dips (with green band assistance)
5 T2B (discovered that if I bend my toes in and towards my shins they are much more likely to hit the bar, which is a big problem for a guy with T-rex arms like me)
20 single unders
2 double unders
(This whole "metcon" was made at a pedestrian pace b/c I was having a hard time breathing due to the cold/sinus infection/spring allergies and b/c my body was feeling pummeled by yesterday's Oly practice).

At the end, did 5 pistols to a box on each side.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 L-Pull ups
5 burpees
3 rounds

5 Power Cleans
95#, 115#, 135#, 155#, 185#

Strict Pull ups
Strict HSPU
Air Squats
10-9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
20-18-16-14-12-10-8-6-4-2
19:55

Hot in the Garage tonight.
3,000 entries.