Re: The Shed 'O Pain
 

Wednesday January 9, 2013

Nice long walk by the lake and stadium.

Here's a photo of shame from monday...

(my ribs have finally recovered)

Re: The Shed 'O Pain
 

Wednesday 1-9-2013
C-Town CrossFit
Group Warm-up:
3 rounds of:
30 sec/leg Samson Stretch
10 OHS PVC
10 Sit-ups (No Ab-Mat)
10 Supermans
10 Burpees
(I only did 2 rounds because Larry was checking out my over head squat form)

Strength 1: Push-ups (5xME)
Chest to deck. Full lock out.
(Didn't count the push-ups)
Rest no more than 60 seconds between sets.
Strength 2: Pull-ups (5xME)
Strict pull-ups only.
(Five sets of five)
Rest no more than 60 seconds between sets.

Metcon: No Benchmark (Time)
5 rounds for time.
10 Front Squats 65/35 (75#)
15 KBS 35/20 (20#)
20 Double-unders
(Only did four rounds. Got some good pointers on improving my double-unders)

Re: The Shed 'O Pain
 

Thursday January 10, 2013

Walked one mile nice and slow on the treadmill at 15% incline.
This is the first "official" training WOD for mountain walking in New Mexico and Colorado this year, and then Kilimanjaro next January.

Then, did some deadlifts:
5x135
5x225
5x275
3x315
3x355
1x395

Then did a few bench presses:
5x135
5x185

Nice easy day.

Re: The Shed 'O Pain
 

Mobility Work

Front Squat @ 135# 10-9-8-7-6-5-4-3-2-1
Push-ups 20-18-16-14-12-10-8-6-4-2
Done as couplet.
15:35
The front squats were horrible. My legs are rubber.

Re: The Shed 'O Pain
 

Thursday 1-10-2013
Run:
2mi @ 9:15 min/mi pace

Climb:
Bouldered at CRG for 1-1/2 hrs
(Not a lot of zip today.)

Re: The Shed 'O Pain
 

Friday January 11, 2013

12 minutes to find 3rm of push press.
Got 205
Got 2x215 then failed on the third

Metcon:
3 rounds, for time, of:
20 burpee pullups
20 front squats
20 box jumps

23:53

Re: The Shed 'O Pain
 

Friday 1-11-2013
C-Town CrossFit
Warm-Up/Skill:
Mobilize High Hip + Shoulders

Met-con:
For time.
200 Single-unders (Rx 100 Double-unders)
90 Sit-ups
180 Single-unders (Rx 90 Double-unders)
70 Knees-to-elbows
120 Single-unders (Rx 60 Double-unders)
50 Slam Balls 20# (RX 30#)
80 Single-unders (Rx 40 Double-unders)
30 Wall Balls 20# (RX 30#)
40 Single-unders (Rx 20 Double-unders)
10 Burpee Slam Balls 20# (RX 30#)

Post time.
(Use slam ball for wall balls.)

29:12

Re: The Shed 'O Pain
 

JT visited the Shed today.
Started by running through all 12 of my problems. Last one unsent. Worked in pronators and reverse wrist curls.

Then completed 10 sets of campus board attempts on the 2 minutes.

Then "J.T."
Handstand Push-ups
Ring dips
Push ups
21-15-9
9:53
I think this is a PR as Rx'd.

Afterwards while watching JT practice snatches I practiced a few bar muscle ups.
JT-Thanks for the magazine.

Re: The Shed 'O Pain
 

Saturday January 12, 2012

Worked on skills in the Shed 'o Pain.
Pistol progressions, kipping, false grip for muscle up, snatches.

Re: The Shed 'O Pain
 

Saturday 1-12-2013
Climbed at CRG for 2-1/2 hrs. 24 boulder problems sent (didn't count the ones I didn't finish) and one top rope.

Ran outside:pepper:
About 3 miles in 27:18