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

Tim Babcock 11-16-2014 10:00 AM

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

Power Cleans
5 @ 45, 65, 75, & 95#
3 @ 115, 135, 155, & 165#
Tried 1 @ 185#. Didn't happen.
Worked on form.

Metcon
25 KBS 1.5 pood
25 burpees
3 rounds
11:51
Feel good about my time.

Completed 3 out of 5 strict bar muscle up attempts.
[URL="https://www.youtube.com/watch?v=KNbD_nCeSLE"]https://www.youtube.com/watch?v=KNbD_nCeSLE[/URL]

Tim Babcock 11-17-2014 04:12 PM

Re: The Shed 'O Pain
 
2 problems
20 push ups
10 pronators
5 rounds

Pyramid Hangboard Workout
5 sets

JT Kalnay 11-17-2014 06:24 PM

Re: The Shed 'O Pain
 
Monday November 17, 2014

Snatch Practice at RCW with Coach Dan Bell

1.5 hours of drills, focused on punching out the arms when the weight flies overhead and, getting the bar from the top of the knee caps to the power position and then using the legs/butt to make the bar fly overhead, so then you can punch it.

Practice weight of 45kg now feels like practice weight of 40kg used to.
That's a good thing.

I feel like I'm a better lifter after today's practice session than when I started, and I feel like I have two of the drills dialed in to where hundreds of reps on each per week will make me an even better lifter. Only 49.8 weeks until the window opens for qualifying for 2016 Worlds....

JT Kalnay 11-18-2014 02:10 PM

Re: The Shed 'O Pain
 
Tuesday November 18, 2014

Rest Day

Walked 1.3 miles on treadmill increasing the incline every .1

Held a goblet squat for a while

Did 50 knee rebends with an empty bar.

Today's walk is the best my back has felt since I injured it on July 8, 2014.
Neither leg tingled or fell asleep during the walk.
This is very encouraging.

Tim Babcock 11-18-2014 05:03 PM

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

Deadlift 5,5,5,3,3,3,1,1,1/135, 155, 185, 205, 225, 255, 265, 275, 305
Got greedy on the last one and didn't complete the rep.

21 Front Squats, 95
21 KBS, 53
50 dubs
15 Front Squats, 95
15 KBS, 53
50 dubs
9 Front Squats, 95
9 KBS, 53
50 dubs
12:35

Very cold in the Shed tonight. Ran out of propane and paid for it. I think I'll get some propane on the way home tomorrow night.

Tim Babcock 11-19-2014 04:20 PM

Re: The Shed 'O Pain
 
2 problems
3 TGU's 35, 45, 53, 61, & 72#
That 72 pounder never gets any lighter. :no000000:
5 rounds

Pyramid Hangboard Workout
6 sets with 5#

Much nicer in the Shed this evening. Had the propane heater cranking.

JT Kalnay 11-19-2014 04:50 PM

Re: The Shed 'O Pain
 
Wednesday November 19, 2014

Propane is a good thing when it's this cold...

Rowed 1k
some mobility work

Snatch Practice (the new way, not splitting)
10x45# power position drills
10x45# knee rebending drills
10x75# muscle snatch with a 1/4 OHS
10x105# ms with 1/4 OHS
5x135# ms with 1/4 OHS
1x140
1x145
1x150
1x155 (missed, got it to where it needed to be but didn't get under it)

I've been "forced" into the muscle snatch b/c Dan Bell has corrected my bar path and power position so much that the bar is travelling too fast to split snatch at the lighter weights. At the heavier weights the bar is moving slow enough I might have to split at that weight. Will stick with the experiment for another couple months b/c there's still 49 weeks and 4 days until the first qualifier for the 2016 worlds.

Presses and Push Presses
10x45
10x75
10x105
5x135
5x155
3x165
3x175
5x155

Did some coaching on the snatch for one of the trainers.

JT Kalnay 11-20-2014 04:38 PM

Re: The Shed 'O Pain
 
Thursday November 20, 2014

Rowed 1k
some mobility work
C&J practice
20 knee rebends and punches
7x95#
6x135#
5x165#
1x185
1x195
1x205
1x215
1x225
1x230
1x235 (miss)

Squats
OHS 3-3-3
45, 95, 125

Front Squat 3-3-3
155-185-205

That's a pretty deep hole I dug today. Tomorrow is deadlifts and little squats off the jerk blocks and maybe some jerks from the blocks. Saturday is swimming. Might need to get mentally irregular and try a 135# OHS at the SoP on sunday!

JT Kalnay 11-21-2014 12:20 PM

Re: The Shed 'O Pain
 
Friday November 21, 2014

Rowed 1k very leisurely.

Deadlifts
10x45
3x135
2x225
1x315
1x405
1x500 (PR)
1x405
10x315
[url]https://www.coachseye.com/v/0IxG?utm_source=ios&utm_medium=app&utm_content=watch_copy&utm_campaign=shared_email4-1[/url]

Farmers Carries with progressively heavier bumper plates then kettlebells up to 72#.

Rowed 1k very leisurely.

Tim Babcock 11-21-2014 04:12 PM

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

Pyramid Hangboard Workout
7 sets @ 10#

Worked in 7 sets of 5 HSPUs.

Congratulations to JT on deadlifting 500#. That bar was bending! :highfive:

JT Kalnay 11-22-2014 01:11 PM

Re: The Shed 'O Pain
 
Saturday November 22, 2014

Swam 900 yards in 23:27.
That pace would get me under the time cap of 2 hours for an Ironman.
I'm happy with that.
We'll see how my arms feel tomorrow....

Might go out in the barn later and do some knee rebending drills and punch drills with both snatch grip and C&J grip.

Tim Babcock 11-23-2014 02:53 PM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

1 Squat clean + 4 front squats @ 45, 65, 95, 115, and 135#
1 burpee muscle up between sets

10 Front Squats (from the floor)@ 155# (Did last 9 reps @ 135#)
10 burpee muscle ups
2 rounds
17:50

100 Dubs 1:55

Everything felt hard today! I wasn't able to workout in the morning which is my weekend habit.

JT Kalnay 11-24-2014 06:29 AM

Re: The Shed 'O Pain
 
Sunday November 23, 2014

Walked for 40 minutes on the sometimes muddy trails at the farm.
Technique Practice (all done with 31#, tens on the 11# training bar)
50 knee rebends with snatch grip
50 knee rebends with clean grip
25 muscle snatches from the power position
25 jerks from the rack

Coached the kids for a few hours during "Sunday Ninja Camp".
The video is on FB.

Tim Babcock 11-24-2014 04:40 PM

Re: The Shed 'O Pain
 
1 problem
HSPUs 1-10 (55 total)
10 pronators 5 sets
10 reverse wrist curls 5 sets
10 rounds

Pyramid Hangboard Workout
8 sets @ 10#

JT Kalnay 11-25-2014 06:30 AM

Re: The Shed 'O Pain
 
Monday November 24, 2014

Snatch Practice
I stank. Maybe the 500# deadlift, the swimming, and the walking took more out of me than I realized.

Back Squat Technique Instruction
Worked on perfecting back squat technique, with an empty bar.
Doing one perfectly with the empty bar was about as hard as doing one "my way" at 300#... We are certainly in the "two steps back" phase right now. But that's okay, because there's still 48+ weeks until the first qualifier for the 2016 World Championships.

JT Kalnay 11-25-2014 02:24 PM

Re: The Shed 'O Pain
 
Tuesday November 25, 2014

Rest Day, I feel like crap.

Tim Babcock 11-26-2014 08:55 AM

Re: The Shed 'O Pain
 
Mobility Work
10 goblet squats 20, 35, 45#
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

Front Squat
5 @ 45, 65, 75, 95, 115, & 135#
3 @ 145, 155, & 165#
1 @ 175#
2 misses @ 185#

Metcon
5 pull ups
10 push ups
15 air squats
5 rounds
30 power cleans @ 115#
5 pull ups
10 push ups
15 air squats
5 rounds
15:58

JT Kalnay 11-26-2014 06:36 PM

Re: The Shed 'O Pain
 
Wednesday November 26, 2014

Mobility Work

Snatch Practice

trying to learn to squat snatch

[url]https://www.coachseye.com/v/tBv2?utm_source=ios&utm_medium=app&utm_content=thumbnail_image&utm_campaign=shared_email4-1[/url]

Tim Babcock 11-27-2014 09:00 AM

Re: The Shed 'O Pain
 
2 problem
3 TGU's 35, 45, 53# (back was a little touchy so for the last two set I did the "Turducken Get Up" with 10, 15, & 20# in each hand. Thoracic and shoulder mobility will have to improve to go much heavier.
[URL="https://www.youtube.com/watch?v=aibBOKUv5sk"]https://www.youtube.com/watch?v=aibBOKUv5sk[/URL]
5 rounds

Pyramid Hangboard Workout 7 sets 12.5#

JT Kalnay 11-27-2014 09:26 AM

Re: The Shed 'O Pain
 
Thursday November 27, 2014

Some mobility and TGUs to warm up, then....

Squat Day
OHS 3-3-3 increasing weight to failure
Front Squat 3-3-3 increasing weight to failure
Back squat, 20x135, OMG...

"Is that turkey I smell cooking?"
"No, it's my posterior chain frying!"

Tim Babcock 11-28-2014 08:40 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

Strength
Overhead Squats
3 45
3 65
3 75
3 95
3 115
1 135
1 145
1 155
1 165
1 175
1 185 miss
1 185

Met Con
KBS 53# 25-20-15-10-5
Dubs 50-40-30-20-10
Push-ups 50-40-30-20-10
Done as a triplet.
15:35
Same exact time for this workout when I did it on 4/25/13. Freaky!

Watched JT press some heavy weight! PRs are fun.

JT Kalnay 11-28-2014 09:18 AM

Re: The Shed 'O Pain
 
Friday November 18, 2014

Some mobility work. Got stuck in a goblet squat.

Strict Presses up to 175# (PR)
Push Presses, 3x185, 20x115

Swung the kettlebell 130 times in 8 minutes.
Various weights, 15#, 20#, 35# (the 35 was heavy).

JT Kalnay 11-29-2014 11:01 AM

Re: The Shed 'O Pain
 
Saturday November 29, 2014

Good to have Jeff visit the SoP this morning. Thanks for the Chair Yoga idea!

Good warmup and mobility work.
Snatch Practice (all squat or power/muscle snatches, no splits, trying to learn to do it right and really pull myself under the bar)

5x11#
5x31#
5x45#
5x75#
5x95# (went 4 for 5 squat snatching, 95# was a squat snatch PR)
5x115# (went 2 for 5 squat snatching, 115# is a new squat snatch PR)
5x135 (went 4 for 5 muscle/power snatching into a 4" squat, no split)
2x145 (1 for 2)
3x155 (2 for 3, one was a press out)
3x115 (these felt easy)

Tim Babcock 11-29-2014 12:27 PM

Re: The Shed 'O Pain
 
Jeff joined us at the Shed today. Mostly we climbed but also put in some muscle up practice. Jeff is very close to getting a bar muscle up. He's definitely strong enough, he just has to work the timing and then they will be easy for him.

Tim Babcock 11-30-2014 08:27 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, & 53#
5 pull ups (did 10 reps on the second round just to see if I could, not too bad)
5 burpees
5 push presses 45, 65, 75#
Shoulder Mobilization Routine
3 rounds

Some Shoulder to overheads with 95 & 115#.

Open Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box (I did step ups)
5 rounds + 11 reps
In the 2013 open I did 7 rounds. I have some work to do.

10 minute EMOM
odd minutes
5 C2B pull ups
even minutes
25 dubs
This went smoothly.

JT Kalnay 11-30-2014 12:57 PM

Re: The Shed 'O Pain
 
Sunday November 30th, 2014

60F at noon.

Split and stacked several tons of wood.

Ouch-man.

JT Kalnay 12-01-2014 03:35 PM

Re: The Shed 'O Pain
 
Monday December 1st, 2014

Snatch Practice

Many reps at 45kg.

Back squats

Many reps at 20, 40, and 60kg. Trying to learn to do it right.

Tim Babcock 12-01-2014 04:18 PM

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

Pyramid Hangboard Workout
9 sets @ 12.5#

Jeffrey Fortuna 12-01-2014 06:51 PM

Re: The Shed 'O Pain
 
MONDAY CROSSFIT CLASS
Weightlifting
Overhead Squat (15 minutes to find a 1 RM OHS)
Metcon
Metcon (AMRAP - Reps)
With a Running Clock:

0-15 minutes: Find a 1 Rep Max Overhead Squat

at 18 minutes:
6 minute AMRAP
3, 6, 9, 12…..18, 21
Wall Balls 20/14lbs
Pull-Ups
Metcon (AMRAP - Rounds and Reps)
At 30 Minutes:
10 Minute AMRAP
10 Box Jumps 24/20"
10 TTB
10 Thrusters 115/75lbs

OHS:
1x 140

6 min AMRAP:
3, 6, 6, 12 + 15 WB (14 lb WB)

10 min AMRAP:
3 rounds (24 in box, 65 lb thrusters)

Tim Babcock 12-02-2014 04:05 PM

Re: The Shed 'O Pain
 
Wall Balls 10-15-15
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

2 Front Squats @ 45, 65, 95, 115, & 135#

Squat Program
Week 1, Day1
6 sets of 2 reps @ 155#
This is the beginning of a six week squatting program. The goal is to front squat 205# by the end. It involves squatting 3 times a week. As long as I stay healthy I will try to finish it.

Metcon:
HSPU's
Pull ups
21-15-9
7:50

JT Kalnay 12-02-2014 04:35 PM

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

@Jeff, that's some nice programming. The guys at your box seem to know what they're doing.

@Tim, you'll get the 205# FS, you're not that far off, and you can be focused when you want to...

Mobility

Clean and Jerk Practice
5-5-5-5-5-1-1-1-1
95, 125, 155, 185, 215, 220, 225 (missed jerk), 230 (missed jerk), 235 (missed clean)

Front Squats
3-3-3-3-3-3-1-1
95, 125, 155, 185, 215, 225, 235

JT Kalnay 12-03-2014 11:51 AM

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

REST DAY

Feeling very worked after back to back oly and squat days, which followed splitting wood on sunday, and snatch practice on Saturday, and and and

Rest is Training Too

Tim Babcock 12-03-2014 04:15 PM

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

Pyramid Hangboard Workout
10 sets @ 12.5#

Worked in 5 sets of 10 ab wheel rollouts.

Jeffrey Fortuna 12-03-2014 08:03 PM

Re: The Shed 'O Pain
 
WED DECEMBER 03, 2014 WEDNESDAY CROSSFIT CLASS
Split Jerk (1-1-1-1-1)

Metcon (AMRAP - Reps)
12 min amrap

100 Dubs
80 sit ups
60 BW lunges
40 Push press 75/45
20 Bar Muscle ups RX+
(20 C2B RX)

My results
worked up to 150 split jerk ORM

12 min AMRAP
100 dubs
80 sit ups
60 walking lunges
40 push press @45 lbs.
2 near miss bar muscle ups

JT Kalnay 12-04-2014 04:23 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Thursday December 4, 2014

1 mile walk in the late fall sun.

20 foot sled pull, for time, 12 minutes, 2 seconds (see attached photo of sled)

Full size photo available on Facebook.

Tim Babcock 12-04-2014 04:37 PM

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

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

Week 1, Day 2
Front Squat
6 sets of 3 reps @ 155#

12 minute AMRAP
100 Dubs
80 Abmat sit ups
60 BW lunges
40 Push press 75#
20 C2B Pull Ups
0 rounds + 295 reps

Thanks for the workout Jeff. It's a good one. Keep them coming.

JT - Awesome photo! Dan John would approve.

Tim Babcock 12-04-2014 05:28 PM

Re: The Shed 'O Pain
 
Hey Guys-I think I might do the "Garage Games" event at Crossfit Tiffin on January 10th. It consists of three workouts that will be hard but not injurious. The following link details the workouts. I would love to have company.
[URL="http://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2015/"]http://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2015/[/URL] wfs

JT Kalnay 12-05-2014 04:24 PM

Re: The Shed 'O Pain
 
@Tim, I will be in Pittsburgh coaching at an Oly meet that day. Good luck, they look like good WODs, especially for 50+ scaled like me!

Friday December 5, 2014

Swam 1050 yards (1/4 of an ironman) in 27:09.
This would get me under the 2 hour cutoff.
Might try to put together an Ironman relay team for some time next year.

Tim Babcock 12-06-2014 09:59 AM

Re: The Shed 'O Pain
 
Mobility Work
15 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

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

Week 1, Day 3
Front Squat
6 sets of 2 reps @ 155#

21 KBS 53#
12 pull ups
100 dubs
3:48
Dubs took the longest. Rhythm was fine. Stamina wasn't.

10 min EMOM
2 C&J @ 135#
Experimented with T&G, singles, & grip width.

100 abmat situps
3:23 (60 @ 1:35)

Additional mobility work.

Jeffrey Fortuna 12-06-2014 01:53 PM

Re: The Shed 'O Pain
 
FRI DECEMBER 05, 2014 FRIDAY CROSSFIT CLASS
Deadlift (1-1-1-1-1)
Metcon (Time)
For Time:

500m Row

then

10-1
Toes To Bar
1-10
Deadlift 225/135 (RX+= 275/155)

* Alternate movements between each set

305 lb 1rep max dead lift

METCON
finished 2 eps of the 9th set of dead lifts As Rxed
All T2B unbroken


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