Re: The Shed 'O Pain
 

Sunday November 4, 2012

Got some excellent coaching in the Shed o' Pain from Tim.
Got pointers on improving form on TGUs, setting up for Olympic lifting, and the split snatch. Did some light split snatches (95#, 105#) to work on form.

Went climbing in the late afternoon.

@Jeff, that sounds like a killer WOD. I like rowing to warm up, it has so little impact on the joints. Those fifteens sound brutal.

If Tim's leg heals up, maybe we can convince him to head to the NRG on 11/17 and 11/18. I'd be up for "camping" in a cabin or hotel...

Re: The Shed 'O Pain
 

Monday November 5, 2012

Tried Oly lifting shoes today. I think they are going to make a big difference for my hips and lower back. They made it easier to get out of the full squat position.

WOD
Strength
Work up to 3x5 back squats
Work up to 3x5 front squats
3x5 RDLs

AMRAP
2x5minutes with 1 minute rest in between
4 hang squat cleans (75#)
8 pullups
10 double unders.
3 rounds plus 4 reps in the first 5 minutes
2 rounds plus 4 reps in the second 5 minutes

Re: The Shed 'O Pain
 

Strict Press
10 45#
9 55#
8 65#
7 75#
6 85#
5 95#
4 105#
3 115#
2 120# (1)
1 125# (Fail)
I am weak on the overhead press. I would like to work up to 135#.

Kettlebell Swings
50-35#
40-45#
30-53#
20-53#
10-53#

I felt a few twinges in my lower abdomen while working out today. Manageable. I tried to do push ups too but my lower abs weren't liking that idea. I'll try again in a couple of days.

Re: The Shed 'O Pain
 

Monday 11-5-2012
Interesting day today. I had originally signed up for the 7:00 CWOD tonight at Ctown CrossFit, but then I remembered at 4:00am last night that I was supposed to pick up Alisa from gymnastics at 8:00. Can't do both, so I e-mailed Larry that I couldn't make it tonight. Bummer.

Well, it was a bummer until I realized around noon that I had a cold. The aches that I thought were from Sunday's workout, were at least partially from being sick. By the time I left work, the throat was already really sore. I guess it was a good thing that I cancelled tonight's workout.

Planning to stay home tomorrow to log some rack time (haven't used that term in 25 years) and hopefully kick this cold before it gets bad. As soon as I drop off Alisa, my butt is under the covers.

I would love to do a trip to The New the weekend of the 17th. It'll be tough, since I'm going to The Red the next Tuesday, but I'd really like another crack at that 5.12A at Area 51.

Re: The Shed 'O Pain
 

Tuesday November 6, 2012
Election Day

Walked half a mile to the polling place, voted, walked home.

At the box:
Rowing and walking lunges to warm up.
Then...
Rowed 1500 in 6:09
Did weighted situps and toes to bar.
Then...

Rowed 250, 10x225# deads, 5 3 mat HSPU
Rowed 200, 8x225# deads, 4 3 mat HSPU
Rowed 150, 6x225# deads, 3 3 mat hspu
Rowed 100, 4x225# deads, 2 3 mat hspu
Rowed 100, 2x225# deads, 1 3 mat hspu

Then, since I was feeling saucy, I kicked off my shoes and got a 2 ab mat HSPU! Won't be long now until it's a zero mat HSPU!!!!

Re: The Shed 'O Pain
 

Helped Lisa and Mary with their workouts. Did a little bouldering on big holds. A little fingerboarding. And a few push ups and air squats (limited depth). I won't workout until Friday. I hope I feel a little better.

Re: The Shed 'O Pain
 

@Tim: Work those fingers

This is cool to watch frame by frame...
[url]http://games.crossfit.com/video/spencer-hendels-8-rep-snatch[/url]

Re: The Shed 'O Pain
 

wednesday November 7, 2012

Some walking...
[url]http://www.mapmyride.com/routes/view/151977229[/url]

Re: The Shed 'O Pain
 

Thursday November 8, 2012

Some more walking.
[url]http://www.mapmyride.com/routes/view/152199025[/url]

Re: The Shed 'O Pain
 

Thursday 11-8-2012
Warmup:
half tabata
sit-ups,
push-ups (why did it have to be push-ups?)
squats
WOD:
Tabata
push press (45lb.),
kettlebell swings (35lb.)
over-the-bar burpees
kettlebell squats (35lb.)

I didn't count my reps, just took it easy and push as much as I felt comfortable with.

Bouldered at CRG, day two of the fall bouldering league.
Flashed the 100 through 700 point problems and did the 800 third go. Probably should have flashed it.
The 900 point problem was just sick hard. Long moves to pinches on the roof. Steve hadn't even done it when I left.

Re: The Shed 'O Pain
 

Warm Up
Foam Roll & DROM
2 sets of Cindy
4 X 10 Hip Extensions

Strength
Dips
10 0#, 9 5#, 8 10#, 7 15#, 6 20#, 5 25#, 4 30#, 3 35#, 2 40#, 1 45#

Goblet Squats
10 sets of 10
5, 10, 15, 20, 25, 30, 35, 40, 45, 53 -On the last set I only did 3.

Met Con
21 KBS 1.5 pood
15 Push ups
10 Inverted Rows
6 Rounds
18:54

Felt good to get after it after 2 days of conferences. Groin/lower ab area getting better. Push ups were still a little painful. If I focused on maintaining a hollow body position it was alright. I had to be careful on the goblet squats. I didn't go very deep. Probably slightly above parallel. Kettlebell swings were totally pain free as well as the dips. I did a few pull ups during the warm up and they were doable with a very gentle kip. I am encouraged with the progress.
Jeff-Sounds like you had a great night last night. Wish I had been sending with you.

Re: The Shed 'O Pain
 

Friday November 9, 2012

@Tim, good to see you back in the saddle after taking it easy. Nice job taking it easy, it's so much better to lose 5 days than to lose a month...

@Jeff, nice job on the WOD, and then crushing the comp. Dude.

Today:
Warmup:
pushups, air squats, dislocates, pigeon stretches, 65# deads, 65# push presses, 65# back squats

Strength:
15 minutes for 7x3 high hang snatch at various weights

15 minutes on 5,5,3,3,2,2,1 deads, worked up to 405#, could have gone higher

Metcon:
21-15-9
115# shoulder to overhead
115# back squat
strict pullups
12:39

Re: The Shed 'O Pain
 

Friday 11-9-2012
Warmup:
Rowed 1500 in 5:53

WOD:
Row 250, 10x205lb. DL, 5 HSPU
Row 200, 8x205lb. DL, 4 HSPU
Row 150, 6x205lb. DL, 3 HSPU
Row 100, 4x205lb. DL, 2 HSPU
Row 50, 2x205lb. DL, 1 HSPU

Re: The Shed 'O Pain
 

Mobility Work
Foam Roll @ DROM
A little bouldering on less steep wall.
Pyramid Fingerboard Workout - Felt good to get on my fingers.


Upper mobility work
Push Presses
Warmed up with some lighter weights
3 95#
3 105#
3 115#
3 125#
Felt a little twinge on the last rep of the fourth set. Stopped. Feels fine now.

Re: The Shed 'O Pain
 

Saturday 11-10-2012
Yoga inversion workshop with Kathryn Budig
2.5 hours of headstands, arm balances and handstands.

Worked on different ways to get into the posses as well as ways to get out of them. Also threw in some transitions between poses like going from a headstand to crow and back or working the legs into half-lotus while in a headstand. I definitely made progress on my handstands today. A little more work and I'll be there.

Re: The Shed 'O Pain
 

Saturday November 10th, 2012

Easy recovery work at the shed 'o pain.
3 hours of watching basketball scrimmages.
walked one lap around the farm.
played volleyball with the girls for an hour (ouch...)

Re: The Shed 'O Pain
 

Sunday November 11, 2012

mobility warmup

some air squats

12 burpees unbroken (trying to train my mind to go unbroken and trying to find an efficient sustainable pace)

Games WOD 12.2
AMRAP 10 minutes:
30 x snatch 75#
30 x snatch 135#
got 30 + 17 (which I think is a PR but I can't find my last posting on this wod...)

Then did some HSPU progression work.

Re: The Shed 'O Pain
 

Air Dyne Workout-Something I can do pain free.
Warm up
1 min 3.0
1 min 3.5
1 min 4.0
1 min 4.5
1 min 5.0
5 min rest, then...
0.5 miles 1:26
0.5 miles 1:27
0.5 miles 1:26
0.5 miles 1:26
0.5 miles 1:24
90 second rest between each effort.
5 minute walk to cool down.

"J.T."
HSPU
Ring Dips
Push Ups
21-15-9
21:48
I did this 10 minutes faster last time I did this workout. My injury definitely slowed me down. I was able to kip a little bit but not like I usually do.

Re: The Shed 'O Pain
 

Okay, found the 12.2 post from last time.
I thought I had a PR this time with 30-17, but it turns out I was a long way from a PR. Back on Saturday August 18, 2012, I had a career day when I did:

12.2: 30-30-3
ten minutes rest
12.1: 62

kipping pullup practice
racking the bar practice

AND THEN a half hour of open water swimming.

But, I don't think I had the weight right on 8-18...

Re: The Shed 'O Pain
 

Hang in there Tim, hope your injury is feeling better.

Re: The Shed 'O Pain
 

November 12, 2012

Veteran's Day Hero WOD at Ctown CrossFit

Pheezy

[url]http://jtkalnaynovels.wordpress.com/2012/11/12/crossfit-pheezy-veterans-day-remberance-day/[/url]

Re: The Shed 'O Pain
 

Mobility Work

Wall Balls
Pull Ups
21-15-9
4:48

Re: The Shed 'O Pain
 

Tuesday November 13, 2012

Tommy Mac, 33:52, Rx except I used PVC for the OHS.

Re: The Shed 'O Pain
 

Mobility Work

1 Boulder Problem (Big holds, starting to feel more comfortable on the wall)
20 Hip Extensions
10 Pronators
5 Rounds

Pyramid Fingerboard Workout

Worked in 10 sets of 10 pushups with a set of 25 at the end. These were pain free for the most part. A definite improvement. :)
I also did a few sets of crunches. I haven't done crunches in years.

Re: The Shed 'O Pain
 

Tuesday 11-13-2012
Climb:
Bouldered for 2.5 hours with Kevin and Matt. Did the week 2 800 point problem first go and almost did the week 1 700 point problem first go. The week 2 700, that I flashed at the comp, went second go.

2 rounds of system tile training with Lena.
Reaches,
Cross-throughs,
Lock-offs,
Twist-locks,
Pinches,
Underclings,
Side-pulls,
Slopers,
Two-finger pockets

Re: The Shed 'O Pain
 

AirDyne Workout

Warm up
1 min 3.0
1 min 3.5
1 min 4.0
1 min 4.5
1 min 5.0
5 min rest, then...
0.5 miles 1:23
0.5 miles 1:24
0.5 miles 1:26
0.5 miles 1:29
0.5 miles 1:26
0.5 miles 1:23
90 second rest between each effort.

Muscle Ups
1-2-3-4-5-4-3-2-1 25 total
I took plenty of rest between sets. I was scared to try these but after the first one I was fine. One more thing I can do. :)

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.
Mobility Work
Did some light overhead squats and deadlifts for a strength workout. Worked up to 225 on the deadlift. I felt my groin quiver a little so I knew that was heavy enough.

Then...
"Cindy"
5 Pull ups
10 Push ups
15 air squats
AMRAP in 20 minutes
20 rounds

Felt pretty good. I could have definitely done more rounds but wanted to be careful on the air squats. I would love to bust out a 25 round Cindy in the near future. It was good to "throw down" with Eric again. It had been awhile.

Re: The Shed 'O Pain
 

Thursday 11-15-2012
Bouldered at CRG. Week three of the fall bouldering series.
Flashed the 100 through 700 point problems, got shut down on the 800 and 900 point problems.

I'm really disappointed that I won't be working out at C-town CrossFit. They no longer offer the 10-punch pass for $120.00 that I can afford. Instead, a three month membership costs about $300.00. In that three month period, I'd be able to go about twelve times making it $25.00 per session. I just can't afford that. I'm more than a little upset that I can't do CrossFit because of money! Really?!?

Re: The Shed 'O Pain
 

Worked out with Eric and a couple of his buddies at the Seneca East Field House. Super facility. Lots of room with every piece Crossfit equipment you could ever think of. All from Rouge Fitness. Eric's buddies were very nice and inviting.
Anyways...
Strength
5 Pull ups and 5 Ring dips
6 Sets 0-20-25-30-40-40

Met Con
1 15' rope ascent
10 Wallballs
15 KBS 1.5 pood
20 Double Unders
7 rounds
19:33

The wallballs slowed me down a little. Still having trouble getting into a low squat position. Everything else felt great. I was a little worried about the rope climbs but they were fine.
A fun night.

Jeff- That's a bummer about your Crossfit dilemma. Do what you can at home and visit the Shed as much as you can.

Re: The Shed 'O Pain
 

Great working out with you today! You did awesome and I'm glad you had fun. Our crossfit friends continue to grow.

Re: The Shed 'O Pain
 

Friday 11-16-2012
Tested a new piece of exercise equipment for the astronauts aboard the International Space Station. This piece of equipment replicates a weighted bar on a rack. It can be used for dead lifts, bench press, squats, curls, calf raises and many more similar movements. It uses pneumatic cylinders coupled with drive motors to create tension on nylon straps connected to the ends of a bar.

I did a relatively short protocol consisting of consisting of squats, calf raises, bench press, curls, and dead lifts. For each movement, we did five reps with a given base weight, provided by the pneumatic cylinders, and increased the added force of the drive motors on each rep to record the effects. The drive motors provided a more realistic feel to the negative portion of the movement. During the first set of dead lifts, I commented that it felt like 180 lb. and Nathan, the primary engineer, replied that it was exactly 180 lb. as measured by the load cells attached to the drive straps. Not bad for realism.

We did an additional set of dead lifts, doing five quick reps between each increase in overpressure, to test the difference between a slow rep and and fast rep. It was interesting to note that it was more difficult to get the lock-off at the top of the movement, and there was no "bounce" at the bottom of the movement making it harder than traditional weighted barbell dead lifts.

I was surprised to find that my test session was being documented by a NASA photographer for PR uses. Once we finished the necessary test protocol, we did a few additional exercises for the photographer. I added a couple of sets of front squats just to see how it would feel. The photographer seemed to be pleased the shots she had taken, so hopefully I can get some good images from this session.

Just another day in the life of a NASA Research Athletics Test Subject (RATS).

Re: The Shed 'O Pain
 

Worked out with JT at the Shed.

1 Problem
3 TGU's each arm 20# for all rounds
5 Burpees
10 pronators
5 rounds

1 problem
5 2.25"deficit HSPU
10 Reverse Wrist Curls
5 rounds

I was able to complete 8 out of 11 of my problems.

Afterwards I practiced bar muscle ups. I was watching a European female crossfitter doing these. She made them look so easy. I studied how she did them and tried to incorporate some of her techniques. The video shows my best one. Notice my hand slips off the bar at the top.
[URL="http://www.youtube.com/watch?v=6aexlLDlFy0&feature=youtu.be"]http://www.youtube.com/watch?v=6aexlLDlFy0&feature=youtu.be[/URL]
WFS

Jeff-That's pretty cool that you got to be their test subject (RAT).

Re: The Shed 'O Pain
 

Saturday November 17, 2012

Glad to be back in Ohio.

Skill:
Worked on kipping.

Strength:
Push press and kipping pullups

Metcon:
10 rounds of:
5 GTO, 65#
5 burpees.

@Tim, here's a video on bar muscle ups.
[url]http://www.youtube.com/watch?v=astSQRh1-i0[/url]
You've probably already seen it.

@Jeff, you know from now on I'm going to refer to you as a lab rat...
Hope to see you at the Shed 'o Pain tomorrow!

Re: The Shed 'O Pain
 

Worked out in the Shed with JT

Lots of Mobility work.

Skill: Bar Muscle Ups (I'm obsessed)
My goal is to make these as effortless as possible. JT and I watched the video he posted yesterday and he gave me many suggestions. He is a much better coach than I ever gave him credit for. Sorry about that. He has a very analytical mind. He can break a movement into pieces and give good feedback. Anyways here is the latest improvement.
[URL="http://www.youtube.com/watch?v=3UJeBOp-ELU&feature=youtu.be"]http://www.youtube.com/watch?v=3UJeBOp-ELU&feature=youtu.be[/URL]

Met Con:
I repeated the WOD from Friday night. I was not satisfied with that performance.
15' rope ascent
10 Wallballs
15 KBS 1.5 pood
20 Double Unders
16:38
A big improvement. Possible variables that contributed to the increased performance.
1. I used the jump rope I am used to. I had many fewer misses.
2. I was aware of the pace I was keeping. JT helped with this.
3. All the stations were right next to each other.
4. I was fresher because I hadn't worked all day.
5. I was sipping on a creatine drink before and during the wod.
6. Lots of coaching and encouragement throughout the wod from JT.
7. I didn't do any strength work before hand. (This one should probably be at the top of the list)

A good day in the Shed.

Re: The Shed 'O Pain
 

Sunday November 18, 2012

Today was a day to practice getting UNDER the bar.

Foot quickness drills.
Hand quickness drills.
Goblet squats, moving and stationary at the bottom.
Walking lunges.

Then, once fully prepared, did about 10 split jerks, and about 5 split snatches. Getting ready to move fast really helped. In one video it looks like I was able to drop about 14" under the bar. That's 14" I don't have to push the bar up from my shoulders. I can receive it lower then just stand up (of course this means doing a 14" OHS from the split position...)

Having the real-time video for each movement is an amazing training aid.

Thanks for the kudos Tim.

Re: The Shed 'O Pain
 

Monday November 19, 2012

Strenth:
Back squats and weighted pullups.

Metcon:
21-15-9
HSPU (3 ab mats {which is down from four...})
WBS, 25#
T2B

While embracing the suck during the round of 15, this thought came to mind. It was something Tim and I discussed yesterday.
[url]http://jtkalnaynovels.wordpress.com/2012/11/19/crossfit-it-never-gets-easier/[/url]

Re: The Shed 'O Pain
 

1 Problem
3 TGU's 10-20-20-35-35 (These felt really good)
2 Bar Muscle Ups-Yes more bar muscle ups, missed the first 3 and then watched the video again. Came up with a new mental cue and could easily do the rest. The cue is to open the hips aggressively after closing the hips on the initial kip. Still a lot of work to do, but they are getting easier.
10 Pronators
5 Rounds

1 Campus Board ascent
20 Hip Extensions
5 Rounds

1 Campus Board ascent
10 Burpees
5 Rounds

I did 4 additional ascents. 14 all together.

Re: The Shed 'O Pain
 

Tuesday November 20, 2012

Warmup:
Barbell Complex

Strength:
15 minutes to find 1RM of Shanker Complex (3 hang clean pulls, 1 hang clean, 2 split jerks)
205#

Metcon:
21-15-9
115# squat clean thrusters
ring dips

Only made it through the round of 15 in the allotted 17:30...

However, I was extremely pleased with how I was receiving the squat clean on the rack and low. Would have liked to try to some heavier squat cleans, but I was completely wrecked by the WOD.

Re: The Shed 'O Pain
 

Got a light workout in at the Field House.

2 rounds of Cindy
Mobility Work
Front Squat
45 - 5
65 - 5
85 - 5
95 - 5
95 - 5
Didn't feel like I should go any heavier.

30 Clean and Jerks at 95#
6:57
Didn't push it too hard. Just kept a steady pace. These felt fine.

Re: The Shed 'O Pain
 

1 Problem
3 TGU's each side 10-20-35-45-45
10 Burpees
10 Pronators
5 Rounds

1 Problem
3 Bar Muscle Ups
10 Reverse Wrist Curls
5 Rounds

Completed 9 out of 11 problems

Squat Mobility Work