Re: The Shed 'O Pain
 

Thursday August 8, 2013

Tigers complete 4 game sweep of Indians tonight effectively ending Indians' season. Browns play home opener ($115 for a pre-season ticket? Really?).

Skills work
Held a 35# goblet squat for 2:30
front plank, l side plank, r side plank, 30 second hang, 30 second handstand against wall, 35# tgus, 35# one arm OHS, pistol progressions

Strength
Strict press
10x45, 5x65, 5x95, 3x115, 1x135, 1x145, 1x155, failed at 165.

Metcon (who am I kidding, I just didn't have anything in the tank today...)
10 burpees
10 35# kb snatches right arm
10 35# kb snatches left arm
then sat and watched sweat run off my nose onto my belly....

Re: The Shed 'O Pain
 

1 Problem
10 pronators
5 rounds

Hangboard Workout
Worked in 14 sets of 10 push ups focusing on perfect form.

Re: The Shed 'O Pain
 

Thursday 8-8-2013
NASA 100 Year Relay

Warm-up:
.75mi. @ 8:36mi/mi. pace

Race:
1.25mi. in 9:13 min. (7:22min/mi. pace)
.25mi. splits as follows:
split 1 in 1:47
split 2 in 1:51 (should have been the slowest because it was up hill)
split 3 in 1:55
split 4 in 1:53
split 5 in 1:45

Cool-down:
1mi. @ about 9:00min/mi. pace

Re: The Shed 'O Pain
 

Mobility Work
10 wallballs
5 pull-ups
5 burpees
3 rounds

3 HBBS @ 95#, 115#, & 135#.

HBBS
8 155#
8 165#
8 175#
6 190# Was trying for 8 but felt form was starting to break down.

METCON
12-9-6-3
Thrusters with 40# dumbbells
C2B pull-ups
Box jumps 24"
9:53

Afterwards
1 bar muscle up every 30 seconds for 5 minutes. 10 altogether. I had no misses but my timing felt off. I guess I hadn't done them for awhile.

Jeff-Nice job on your run! 7:22 is a really fast pace. :highfive:

Re: The Shed 'O Pain
 

@Jeff, nice run!

Friday August 9, 2013

"Warmup"
1000m row 4:43
30 wallballs, 20# to 10' target (did sets of 10!)

Strength
15 minutes to find 1RM front squat
235#

Metcon
50 thrusters (45#)
100 double unders (did 270 singles and ten dubs)
600m carrying 45#
20:34

Re: The Shed 'O Pain
 

Mobility Work
"Cindy"
5 pull ups
10 push ups
15 air squats
AMRAP 20 minutes
18 rounds

Watched JT deadlift some heavy weight!

Re: The Shed 'O Pain
 

Saturday August 10, 2013

Deadlifts to 435#
[url]http://youtu.be/Ok4D-DltPyU[/url]
"If the bar ain't bendin' you're just pretendin' "

Metcon
10 burpee buy-in
21-15-9
24" box ups
pullups
21 push press 65# cash-out
11:34

Re: The Shed 'O Pain
 

Saturday 810-2013
Bouldered at CRG
25 problems (mostly easy to moderate) sent
with 8-10 additional attempts

Ran 4.65mi. in 39:39 (8:32mi/mi)

JT-Nice lift! Light weight baby.

Re: The Shed 'O Pain
 

Saturday August 10, 2013 (pm session)

Walked 2 miles stopping occasionally to swing a weighted club.

6 over par.

Re: The Shed 'O Pain
 

Sunday 8-11-2013
Climbed at Hinckley with Tim.
9 routes (2 were down-climbs)

Wanted to do more but the mosquitoes were ravenous. Tim took pity on me and quit early. Thanks man.

Re: The Shed 'O Pain
 

Climbed at Hinckley with Jeff. Did 10 laps. Had a good time despite being stung by a yellowjacket and losing a few quarts of blood from the mosquitoes.

Re: The Shed 'O Pain
 

Sunday August 11, 2013

Worked 3 hours.

Rode my mountain bike (with road tires) 11 miles on nearly deserted roads in perfect conditions.

Worked 3 more hours.

Played nine holes of golf (6 over)

Climbed 5 routes at KC, hardest was 5.7 (which felt like 5.11)

Re: The Shed 'O Pain
 

Monday 8-12-2013
Bouldered at CRG.

Warmed up with some double-unders

Then:
3 rounds of
5 problems
10 push-ups

Re: The Shed 'O Pain
 

Monday 8-12-2013

Strength
20 minutes to find 3RM power clean
225#

Metcon
CrossFit Disco
10-9-8-7-6-5-4-3-2-1
power clean 135# Rx, pullups
did 10-4 @ 75#
did 3-2-1 @ 135#
14:20

Re: The Shed 'O Pain
 

Worked out at Crossfit Tiffin. It's not open yet, but it will be soon.

500 meter row ( I gotta get me a rower.)
3 back squats @ 45, 65, 85, 135, 155, & 175#.

3 back squats @ 175#
6 box jumps 20"
9 abmat sit-ups
AMRAP 15 minutes
9 rounds + 9 reps

2 sets of 10 reps on the reverse hyper with 90#.

It was good to work out with the guys again.

Re: The Shed 'O Pain
 

1 problem
10 ring dips
10 pronators each arm
5 rounds

1 problem
10 back extensions 0, 5, 10, 15, 20#
10 reverse wrist curls
5 rounds

1 problem
20 push ups
5 rounds

1 problem
10 GHD sit-ups
5 rounds

53:40 My goal was to complete this in under an hour. One problem I couldn't finish. I moved on after 3 attempts.

Re: The Shed 'O Pain
 

Wednesday August 14th (My sister's 50th birthday)

Warmup
10 empty bar snatches
10 pushups
10 situps
50 mountain climbers

Metcon
2 rounds in 25 minutes of:
10 hang power snatches (65#)
15 T2B (got them all)
20 burpees
600m ambulation (my new word for the combination of strolling, walking, shuffling, and jogging that I employ)

Re: The Shed 'O Pain
 

Tuesday August 13, 2013

Walked 3.3 miles unbroken at a pace that didn't make my hips hurt.
Held a 45# goblet squat for 3 minutes.
Did some triceps work.

Re: The Shed 'O Pain
 

Mobility Work
10 wallballs
15 dubs
10 pull-ups
3 rounds

Strength
Overhead Squat
10-45#
8-65#
6-95#
5-140#
4-160#
3-170#
3-180# Hard!

Conditioning
3 rounds for time:
50 dubs
20 alternating lunges w/60# overhead (I used Mary's birthday present from JT.)
25 burpees
17:06

1 mile on the Air-Dyne for a cooldown.

Re: The Shed 'O Pain
 

Thursday August 15, 2013

@Tim, that's a big OHS!

Walked about 3 miles doing various errands around downtown Cleveland.

Then, 1 hour class with USAW @ Coca CrossFit in North Ridgeville. Spent the first half hour working on the power clean, then the second half hour building up to a 1RM on C&J (237#). Got some excellent personal instruction, will likely go back for more of these small group classes.

Re: The Shed 'O Pain
 

Friday August 16, 2013

REST DAY! (see yesterday's 1 hour C&J session for the rationale...)

Shed? Saturday? Sunday?

Re: The Shed 'O Pain
 

Mobility Work (a lot)

With a 45 pound barbell, 21-15- and 9 reps
Turkish Get-ups, alternating arms
Sots press (I used 11#, 16#, & 21#)
The Sots press will expose any mobility issues. Noticed I used a much lighter weight on these than rx'd. I tried this movement a few years ago and could only do the pvc.
I didn't time this wod. TGU's shouldn't be rushed.
I used the 5kg bar on the Sots press. It's coming in handy.

JT - Sounds like the weightlifting class was very informative. 237# is a big lift. Is that a PR?

Re: The Shed 'O Pain
 

Sorry JT, I didn't notice the Shed question. I plan on climbing Saturday at the Shed and doing a workout Sunday at the Shed. You are welcome to come both or any of the days. I will text Jeff to see if he's interested too.

Re: The Shed 'O Pain
 

2 Problems
10 pronators each arm
5 rounds

2 Problems
10 reverse wrist curls 31#
5 rounds

Then I did endurance circuits (at least that's what I call them). I linked my 3 warm ups problems. I attempted 3 sets. Didn't quite complete the last set.

Also got to see JT squat some heavy weight.

Re: The Shed 'O Pain
 

Saturday August 17, 2013

Infinite amount of time to work up to back squat 1RM
10xPVC
10x45
5X95
5x135
5x185
3x235
2x275
1x305
1x325 (shed record) (so far the plan was going pretty g)

Then 20x135 (this is where my plan for the day started to dissolve, like my thighs and calves)

Had planned to do 13.2, 10 Minute AMRAP
5x115# sto
10x115# dead
15x24" box up (did 169 reps in the Open)

But... halfway through the second round, both my timer and motivation quit at the same time. So, I slogged through five rounds, decidedly NOT for time, and then bagged it.

Tomorrow will be a metcon day.

Re: The Shed 'O Pain
 

10 KBS 35#
5 pull-ups
5 burpees
3 rounds

AMRAP for 20 minutes:
5 muscle ups
10 KBS 72#
8 rounds + 2 reps

Afterwards JT and I did 10 laps around the Shed pinching 2 25# plates. We alternated trips.

Re: The Shed 'O Pain
 

Sunday August 18, 2013

There was a real funk in the Shed this morning. After a few overhead movements and a few HSPU practices, I realized where the funk was coming from. Ask not for whom the funk tolls, it funks from thee....

Did some HSPU practice, got several three abmat HSPU.
One step at a time.

Then, completely butchered what was supposed to be:
50 double under buy-in
ten rounds of:
10x95# presses
10x45# KBS
50 double under buy-out.

I got to 49 dubs in about 2:30, but then simply could not get the 50th dub. I tried until 6:00 but couldn't get it, so I moved on to the ten rounds.

The ten rounds turned into 6 rounds, and I was spent and bent, so I bagged the 50 double under cash out b/c I wasn't able to get the 50th dub on the buy in. Why flog a dead horse?

So, then Tim and I alternated farmer's carry with 25# plates around the Shed. I had no idea you could actually go around the shed. I've been to the shed maybe a thousand times over the past decade and until today had no idea that the back wall of the shed was not on the property line, that there was a farmer's carry course that wound around the shed.

Anyway, after the farmer's carry (which are making typing a real challenge) I went back in the shed to try to get the elusive 50th dub. After about ten failed attempts Tim pointed out that the rope had actually gone under my feet twice and the dub was complete once the rope passed under the second time. Duh. This is how I'd "failed" on the 50 dub buy in about 50 times. So, the metcon was actually about 200 single unders, 49 double unders, and about 50 failed double unders that actually were double unders, followed by the six rounds of 10. Strange things happen when they turn off the oxygen...

Re: The Shed 'O Pain
 

Sunday 8-18-2013
Bouldered at CRG for two hours.

5 rounds of:
5 problems (mostly easy to moderate)
50 dubs (the first set was actually 100 singles)
10 push-ups

Re: The Shed 'O Pain
 

I took about a 3.5 mile walk. I ran 10 50-60 yard strides during. Feeling pretty sore from the heavy kettlebell swings yesterday.

Re: The Shed 'O Pain
 

Monday 8-19-2013
No real work out tonight. Moved a s***ton of stone and rubber chips. By the end of the week, the front bouldering area at CRG will have the same gymnastics pad and foam as the bouldering cave. Lena and I are planning to move the system tiles to the new training wall upstairs on Wednesday night.

Re: The Shed 'O Pain
 

Monday August 19, 2013

Held a goblet squat.
Practiced burpees (got 11 in one minute).
Practiced wall ball shots (got 15 unbroken).
Helped another athlete finish a burpee/ambulation WOD.

Did squat clinic with Danny Urcyo and Julie Foucher.
Did 15 minutes of shoulder mobility, then got a PR OHS (the # is still so low it doesnt' deserve posting, let's just say there was actually a plate on the bar (old PR was a 45# bar)).

The shoulder mobility helped get the bar back over my head and keep it there as I descended. The squat clinic helped me feel the weight on my heels throughout the movement and helped me feel keeping my knees out when they wanted to collapse in and helped me feel my shoulders and chest starting to roll forward.

Re: The Shed 'O Pain
 

2 problems
5 deficit HSPU (45# plates)
10 Pronators each arm
5 rounds

2 Problems
10 Hip extensions
10 reverse wrist curls 36#
5 rounds

1 problem
10 squats with weight held overhead. I used a 10# plate, a 25# plate, a 35# plate, a 20# kettlebell, and a 35# kettlebell. This worked the lower back pretty hard.
5 rounds

Completed all my problems on my regular circuit. Starting to feel really solid. I'm saving the orange problem for fall and when Jeff can come over. We can work it together.

Re: The Shed 'O Pain
 

Tuesday August 20, 2013

Press Clinic, then three rounds, for time, of 15 STO 95#, 12 pullups.
6:24

[url]http://jtkalnaynovels.wordpress.com/2013/08/21/dear-crossfit-thanks-for-sharing/[/url]

Re: The Shed 'O Pain
 

Mobility Work
10 wallballs
5 pull ups
5 burpees
3 rounds

Front Squat
5 65#
5 95#
5 115#
5 135#
5 155#
5 165#
3 175#
1 190# PR
[URL="http://www.youtube.com/watch?v=FH6q1IejK5Q&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=FH6q1IejK5Q&feature=youtube_gdata_player[/URL]
I thought I did a good job keeping my upper body upright.:)

METCON
Double Unders
Push-ups
50-40-30-20-10
9:43

Finished up with 2 bar muscle ups EMOM for 5 minutes.

Re: The Shed 'O Pain
 

@Tim, Nice Front Squat!

Wednesday August 21, 2013

Walked 100 minutes at Mentor Headlands with Dr. Brady.
Life is good some times!

Re: The Shed 'O Pain
 

6 Problems
5 sets of 10 pronators each arm.
5 sets of 10 reverse wrist curls

50 minute hangboard workout.

Re: The Shed 'O Pain
 

Thursday August 23, 2013

Why can't every day be like 8/23/13?

Did one hour of mobility, stretching, and warming up.
Then got one hour of USAW coaching on the snatch in a 1:4 setting.
For the first time ever I felt the "flip" from the power position to overhead.
When that bar gets weightless and flips and you jump under it feels like cheating and magic and power and like being young and strong and useful all at once.

Then had a 1:3 deadlift clinic with Julie Foucher.
Revelations and records were involved!
[url]http://jtkalnaynovels.wordpress.com/2013/08/23/dear-crossfit-the-deadlift-is-not-a-squat/[/url]

Coaching and technique, get some!

Re: The Shed 'O Pain
 

Friday August 24, 2013

Long work day.
Rest from exercise.


Saturday August 25, 2013
86F, 62% humidity (yeah it's hot & humid)

50 burpee buy-in
10 rounds of:
15 wbs, 10 double unders.

37:42 (7:21 to finish the burpees).

I have an LSD session scheduled for this evening, 5 laps around the farm.
Then deadlift and snatch practice.

Re: The Shed 'O Pain
 

Climbed at Hinckley with Rick, Norm, and several other climbers. Completed 16 laps altogether. Very nice day.

Later...
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
9:43 I think this is a PR.

Re: The Shed 'O Pain
 

Saturday August 24, 2013

p.m. session

Twice around the farm in 28:12 in perfect twilight conditions.