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

JT Kalnay 08-31-2014 04:05 PM

Re: The Shed 'O Pain
 
Sunday August 31, 2014

PM Session

Walked one mile around the farm. For the first time in weeks (months?) my leg did not fall asleep and my back only complained without actually hurting. Things are looking up.

Tim Babcock 09-01-2014 08:35 AM

Re: The Shed 'O Pain
 
Mobility Work
Double Under Practice
Shoulder Mobilization Routine
3 rounds

35 KBS 53#
15 Push Ups
15 KBS
15 AbMat Sit ups
10 rounds
54:02
500 more in the books.

Finished with 30 mechanically sound double unders.

Bonus day with JT. Good to have him.
"The only easy day was yesterday."

JT Kalnay 09-01-2014 09:03 AM

Re: The Shed 'O Pain
 
Monday September 1, 2014

Watched Tim "Labor" through a tough training day and get KB reps 6001-6500. Only 3500 to go.

Regular Warmup
(pass throughs, goblet squats, walking lunges)

snatch practice
15x65
15x95
1x115
1x145

snatch grip deadlifts
10x145
10x175

A good day greasing the groove with lighter weights after Saturday's mega comp.

JT Kalnay 09-02-2014 12:01 PM

Re: The Shed 'O Pain
 
Tuesday September 2, 2014

While remaining in constant motion:

25 bench press at 45#
25 back squats at 95#
25 lat pull downs at 45#
25 situps
10 back extensions
25 bench press at 95#
15 back squats at 185#
15 lat pull downs at 75#
25 situps
10 back extensions
10 bench press at 145#
10 back squats at 245#
10 lat pull downs at 115#
10 situps
10 back extensions

a nice little circuit in between snatch day (Monday) and C&J day (Wednesday)

JT Kalnay 09-03-2014 10:45 AM

Re: The Shed 'O Pain
 
Wednesday September 3, 2014

Warmup
Lots of squats, walking lunges, and ankle work.

C&J
10x65
10x95
5x115

Just trying to move perfectly today. My back was a little tender so I didn't want to go heavy so I focused on feeling every part of the movement.

Rest day on tap for tomorrow.

Tim Babcock 09-03-2014 03:15 PM

Re: The Shed 'O Pain
 
5 pull ups
10 push ups
15 air squats
Shoulder Mobilization Routine
2 rounds

10 KBS 53#
1 HSPU
15 KBS
2 HSPUs
25 KBS
3 HSPUs
50 KBS
5 rounds
35:59

Felt a little easier mentally tonight.

JT Kalnay 09-04-2014 03:19 PM

Re: The Shed 'O Pain
 
@Tim, that's pretty fast for 500 KB swings!
Have you been practicing them lately or something?

Thursday September 4, 2014

Was supposed to be a rest day but I felt good so I went to the gym and did deadlifts.

10x135
5x225
3x295
1x345
1x395
1x425
1x445
10x295 unbroken

Tim Babcock 09-04-2014 03:24 PM

Re: The Shed 'O Pain
 
Double Under Practice (not too good tonight)
Shoulder Mobilization Routine
3 rounds

10 KBS 53#
1 pull up
15 KBS
2 pull ups
25 KBS
3 pull ups
50 KBS
5 rounds
38:50

@JT, a little.

Very hot this afternoon in the Shed. Got through it though. 2500 left.

JT Kalnay 09-05-2014 10:39 AM

Re: The Shed 'O Pain
 
Friday September 5, 2014

Warmup

Snatch Practice

5 for 5 at 75
5 for 5 at 105
5 for 5 at 135
4 for 5 at 155
1 for 1 at 165

Mental state (hot, sweaty, not very angry) and yesterday's deadlifts really affected today's lifts. C&J practice on tap tomorrow at RCW. Will be squatting on sunday at the SoP.

JT Kalnay 09-06-2014 12:15 PM

Re: The Shed 'O Pain
 
Saturday September 6, 2014

C&J practice at Rubber City Weightlifting
I stank

Then did back squats up to 130kg.

My 10 year old niece Emma came to the weightlifting club today and had a good time. She said she wants to go back next time. It's amazing how fast she picked up the movements.
[url]http://youtu.be/BJe5ZgUG-mU[/url]

She also did 20 pullups....


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