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

JT Kalnay 12-07-2014 06:16 AM

Re: The Shed 'O Pain
 
@Jeff, that programming has a lot of heavy lifting in it, no wonder you can do OHS with the kidlings...

Saturday December 6, 2014

Had to skip the Oly meet in Grafton.
Got in a 1.2 mile walk.

Tim Babcock 12-07-2014 09:17 AM

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

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 10#
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

Finished up with...
5 GHDSU
30 second goblet hold
30 second seiza hold (for ankle mobility, I've noticed my right ankle is much less flexible than my left)

JT Kalnay 12-07-2014 10:45 AM

Re: The Shed 'O Pain
 
Sunday December 7th, 2014

Ten different stretching and mobility movements to loosen up my sore back.

Death By Kettlebell
(started with 20# overhead, went to 15# and then 10# to eye level for rounds 11-19, then back to 20# for the final round of 20)
Was very happy to finish this and to keep moving for the 20 minutes.
This is going to be my go-to Sunday workout until I can finish it at 35# for all twenty rounds. KB swings rule.

Tim Babcock 12-08-2014 04:26 PM

Re: The Shed 'O Pain
 
Mobility Work
Wall Balls 10, 15, 20 reps
5 pull ups
5 burpees
Shoulder Mobilization Routine (all done while kneeling in the seiza pose)
3 rounds

4 front squats @ 45, 65, 95, 115, and 135#

6 sets of 4 front squats @ 155#
Week 2, day 1

5 sets of 30 KBS @ 35# with a minute rest between sets. Hardest part was the grip.

10 minute EMOM
odd minutes - 30 dubs
even minutes - 6 pull ups

JT Kalnay 12-09-2014 06:39 AM

Re: The Shed 'O Pain
 
@Tim, that's a good way to double dip by doing the shoulder mobilization and ankle stretching at the same time. Very efficient.

Monday December 8, 2014

Snatch Practice (while wearing sneakers instead of lifting shoes)
10x40kg
10x50kg
5x60kg
1 @ 62, 64, 66, 68, 70. Felt good to get 70kg again.
I think I'm going to retire the lifting shoes and stick with the sneakers.
It seems like my thighs, hip, butt and back hurt much more after lifting and squatting with the lifting shoes. Also, I've hit my two best totals wearing sneakers, so, I think that's that....

Stopped at the rock climbing gym on the way home from RCW and climbed four easy routes. My forearms got severely pumped.

JT Kalnay 12-09-2014 03:58 PM

Re: The Shed 'O Pain
 
Tuesday December 9, 2014

Walked a mile on the treadmill.
Held a goblet squat.

A nice little circuit of:

dumbbell presses (10 with each arm)
lat pulldowns, 10
ghd situps, 3
ghd back extensions, 3

made it through dumbells weighing 10, 20, 25, 30, 35, and 40.
need to get back to where I can go through the 55# dumbells...

Tim Babcock 12-09-2014 04:35 PM

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

1 problem
5 strict HSPUs on an abmat
5 rounds

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-small 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 12-10-2014 03:58 PM

Re: The Shed 'O Pain
 
Wednesday December 10, 2014

Rowed 1k

Mobility

C&J Practice (I stank)
3-3-3-3-3-3-1-1
45-75-105-135-165-195-215(missed the j)-220(missed the j)

I've been so focused on learning to snatch better that I haven't been going overhead enough with the jerk and it is showing...

Tim Babcock 12-10-2014 05:08 PM

Re: The Shed 'O Pain
 
Mobility Work
Wall balls 15, 20, 20
5 pull ups
5 burpees
Shoulder Mobilization Routine (all done while kneeling in the seiza pose)
3 rounds

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

6 sets of 2 front squats @ 155#
Week 2, day 2

Clean & Jerk 135#
Ring Muscle Ups
9-7-5
40 dubs after each round
17:38

JT Kalnay 12-11-2014 04:36 PM

Re: The Shed 'O Pain
 
Thursday December 11, 2014

I dug the hole pretty deep today...

Rowed 2k in 8:57

Twenty overhead walking lunges with 11# bar

E2MO2M, jerks from the boxes
3-3-3-3-1
75-95-135-185-215

Followed immediately by
E2MO2M, deadlifts
3-3-3-3-3-3-3
185 snatch grip
215 snatch grip
215 clean grip
265 clean grip
285 clean grip
395 clean grip
445 clean grip (the world was spinning on this one)

Followed immediately by
500m row, 1:37
1 minute rest
500m row, 1:59

Then I laid on the floor for about 10 minutes...

JT Kalnay 12-12-2014 11:46 AM

Re: The Shed 'O Pain
 
Friday December 12, 2014

Was moving surprisingly well today after yesterday's slog...

Rowed 1k to warmup
Did mobility work on shoulders, hips, and back

Snatch Practice up to 160#.
Was really happy to hit 160 (73kg) today.

Tim Babcock 12-13-2014 10:05 AM

Re: The Shed 'O Pain
 
Agile 8

20 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

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

6 set of 5 front squats @ 155#
Week 2, Day 3
JT joined me for the front squats today. Nice to have company doing them.

3 sets 80% 90% 100% effort:
0.5 mile Air-Dyne
15 burpees
15 CTB chin ups
15 PC and jerk 95#
50 DU
Rest 4 min between sets
10:19, 9:22, 8:19
I enjoyed this met con. Much easier mentally breaking them up into three sets. Also allows you to maintain some intensity. Also got some good coaching from JT.

JT Kalnay 12-13-2014 10:10 AM

Re: The Shed 'O Pain
 
Saturday December 13, 2014

Tim made me do front squats today. I hate him.

Warmup and then 6 sets of 5 reps at 155#.

Did I mention I hate him?

Then I did 20 minutes of step ups onto a 12" box holding a 5# kettlebell in one hand, alternating every minute. This was really hard b/c someone made me do 6x5@155# front squats today.

JT Kalnay 12-14-2014 10:05 AM

Re: The Shed 'O Pain
 
Sunday December 14, 2014

Heading for the sun tomorrow, but this morning was spent toiling in the Shed 'o Pain.

Mobility work (goblet squat, pass throughs, hips)

TGUs up to 45# (TGUs make BTUs) (was really happy to hit the 45# TGU!)
This is a money movement for me and I feel better every time I get down on the ground and roll around like that.

OHS up to 95# (could have gone heavier but that wasn't today's agenda)

A simulated C&J competition
lots of empty bar movements, trying to groove the path and feel the path
3x95
2x135
1x185
1x205
1x225
1x235
I was pretty happy to hit 235, it's my new Shed PR (and only 10 pounds short of my all time PR).

Tim Babcock 12-14-2014 10:37 AM

Re: The Shed 'O Pain
 
2 problems
TGUs 5-35#/4-45#/3-53#/2-61#/1-72#
10 pronators
5 rounds

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-small 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

HSPUs
ring dips
push ups
1-2-3-4-5-6-7
Didn't time it, just wanted to do some gymnastic pushing.

Watched JT clean and jerk 235#. Impressive.

JT Kalnay 12-16-2014 05:39 AM

Re: The Shed 'O Pain
 
Monday December 16, 2014

Walked through CLE airport

Walked through Tampa airport

Walked on Sand Key for an hour

JT Kalnay 12-16-2014 02:48 PM

Re: The Shed 'O Pain
 
Tuesday December 17, 2014

rounds of presses and pull downs:

Strict single arm dumbbell presses, alternating arms
10-10-...10-5
5, 10, 15, 20, 15, 20, 25, 30, 35, 40, 45, 50

10 Pull downs, adding 1 plate per round

Afterwards
KB swings
10x15
10x20
10x25

Then went for a short walk on the boardwalk on the bay.

Tim Babcock 12-16-2014 04:18 PM

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 set of 2 front squats @ 155#
Week 3, Day 1

10 minute EMOM
odd minutes
3 clean and jerks @ 135#
even minutes
7 pull ups

"Annie"
50-40-30-20-10
Double Unders
Abmat Situps
7:18

JT Kalnay 12-17-2014 12:22 PM

Re: The Shed 'O Pain
 
Wednesday December 17, 2014

Paddled a sea kayak in the warm Gulf of Mexico for a little less than an hour.

Discovered several little muscles that don't get used much.

As the afternoon goes on, more and more of those muscles are revealing themselves.

Beautiful sunshine and calm water, not a bad way to spend an hour.

Tim Babcock 12-17-2014 04:31 PM

Re: The Shed 'O Pain
 
It's cold and gloomy in Ohio.:brrr:

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

A few muscle ups, HSPUs, and kettlebell swings @ 72#.

"Nate"
20 minute AMRAP
2 muscle ups
4 HSPUs
8 KBS @ 72#
11 rounds
Kept my effort at 85%.

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

JT Kalnay 12-23-2014 06:05 PM

Re: The Shed 'O Pain
 
Tuesday December 23, 2014

Mobility Work
Rowed 5k in 25:04
Mobility Work
Overhead lunges

Tim Babcock 12-24-2014 10:40 AM

Re: The Shed 'O Pain
 
18 boulder problems
Worked in 5 sets of TGUs @ 35, 45, 53, 61, & 72# and 5 sets of 10 pronators.
Worked on a new problem for 15 minutes.

JT Kalnay 12-24-2014 03:26 PM

Re: The Shed 'O Pain
 
Wednesday December 24, 2014, Christmas Eve

C&J Practice
Mobility, stretching, warmups

40kg x 3
50kg x 3
60kg x 2
70kg x 2
80kg x 2
90kg x 1
100kg x 1
105kg x 1
110kg x 1 (Yes!, my 4 heaviest lifts ever are 110, 112 (twice), and 113 (once))
114kg x 1 (miss, PR attempt)
80kg x 5

Then did jerk supports up to 120kg.
120kg overhead is really really really heavy

Tim Babcock 12-25-2014 05:00 PM

Re: The Shed 'O Pain
 
Merry Christmas friends!

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

2 Fronts Squats @ 45, 65, 95, 115, @ 135#
6 sets of 2 Front Squats @ 155#
Week 4, Day 2

10 KBS 35 & 45#
5 pull ups
25 Dubs
2 rounds

21 KBS 53#
12 pull ups
100 Dubs
1st Round: 3:59
6 minute rest
2nd Round 3:44

A few ring muscle ups.

JT Kalnay 12-25-2014 05:07 PM

Re: The Shed 'O Pain
 
Thursday December 25, 2014

Merry Christmas one and all.

Walked one mile around the farm, slowly, in my boots, b/c it was muddy.

Tim Babcock 12-26-2014 09:44 AM

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

A few power cleans @ 95#

21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions
14:39 (Happy with that time.)

10 minute EMOM
Odd 20 Dubs
Even 5 HSPUs

JT Kalnay 12-26-2014 09:59 AM

Re: The Shed 'O Pain
 
Friday December 26, 2014

TGUs to 45#
Deadlifts to 465#
10x365# deadlift

Going to go for a walk in the warm sunshine this afternoon.

JT Kalnay 12-27-2014 10:30 AM

Re: The Shed 'O Pain
 
Saturday December 27, 2014

Warmup, Mobility, Stretching

EMOM for 100 minutes
1 snatch (increasing weight from 31# up to 125#)
10 single unders

Afterwards, presses from the new rack (Thanks Tim!)

Tim Babcock 12-27-2014 02:21 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Norm. Had a good time and sent some good problems. I have some unfinished business though.

Tim Babcock 12-28-2014 09:34 AM

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, & 155#.

4 sets of 4 Front Squats @ 175# (Tough!)
Week 4, Day 3

20 dubs
10 kbs 53#
10 push ups
10 rounds
18:12


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