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Re: The Shed 'O Pain
Mobility Work
5 Wall-balls 5 Pull-Ups 5 Burpees 3 rounds 5 40# Dumbbell Thrusters EMOM for 10 minutes Metcon 3 Deadlifts @ 205# 3 Muscle Ups 3 Clean & Jerks @ 115# 2 Rope Ascents 15' 1 34# Box Jump 5 rounds 14:25 "Exit Ticket" 5 sets of 5 ab roller roll outs. |
Re: The Shed 'O Pain
Sunday November 3rd, 2013
Some mobility work. Some light TGUs. Some easy GHDs. 100 straight arm head back pop the hip KB movements (some ended up as snatches, some as cleans, some as swinging no-name experiments). Trying to figure out how to do the snatch without bending my arms. Some 45# and 65# snatches where I kept my arms as straight as possible. Got a GREAT cue from my SoP training partner. |
Re: The Shed 'O Pain
Monday November 4, 2013
Group warmup 2me strict pullups followed immediately by 1 minute me dubs (4,23) (5, 44 in a row, then I puked) 6 minutes, EMOM 2 hang squat cleans (75# really focussed on hurling it up with my whole body, not with my arms), 4 pushups on the bar 21-15-9 back squats to an 18" box, 75# kbs, 30# 8:15 This was well below RX, but all I had in the tank today.... |
Re: The Shed 'O Pain
1 problem
10 burpees 10 pronators each arm 5 rounds 45 minute hangboard workout Worked in 5 sets of roll ups and two 1 minute handstand holds. |
Re: The Shed 'O Pain
Tuesday November 5, 2013
Long travel day to the west coast. |
Re: The Shed 'O Pain
Mobility Work
10 wallballs 5 pull-ups 5 burpees 3 rounds 3 front squats 45, 65, 95, 115, 135 3 Front squats @ 155# EMOM for 10 minutes. Tough! Outlaw Metcon 5 rounds for reps of: 30 sec. ME Burpees 10, 9, 9, 9, 10 30 sec. Rest 30 sec. ME KBS 24kg 15, 15, 15, 15, 15 30 sec. Rest 30 sec. ME Ab-Mat Situps 16, 16, 16, 17, 18 30 sec. Rest A fun wod! "Exit Ticket" 1 bar muscle up every 30 seconds for 5 minutes. Next workout will be Friday. Two days of conferences for me. |
Re: The Shed 'O Pain
Tuesday 11-5-2013
It's been a long time since I've posted anything on the Shed O' Pain, so I thought I'd give you guys an update. I've been bouldering pretty regularly at CRG two or three times a week, usually Tuesday, Thursday and Saturday. They just finished the fall bouldering series which I did not compete in but contributed by setting problems. I set the week 1 700, the week 2 500 and the week 3 700. I've sent all of the comp problems except for the week 1 900, that Lena set. It's really scrunchy and awkward and I really haven't worked it. Chris Allen the owner of CRG asked me to start setting regularly in exchange for free climbing. I need to set three top ropes or six boulder problems per month. I haven't been doing anything for strength training. I'll do push-ups and hand-stand push-ups while I'm climbing (usually doing 5 problems, 10 push-ups, 5 HSPU). I have been working on transitioning from crow pose (Bakasana) to a handstand and can now do it pretty consistently and I've also been working on a split leg press to handstand which I can do but not consistently. The shoulder is still in pretty bad shape. By the end of the day I get shooting pains up into my neck and a throbbing head ache. I really need to go to a physical therapist for a check-up. In addition to that, my left elbow is feeling the affects of over use. I've started doing my therapy (power ball, reverse wrist curls and pronators) and in hopes of getting some relief. I'm still climbing pretty well, but I have to warm up very slowly. |
Re: The Shed 'O Pain
@Jeff, thanks for the update, yes, please go see someone for that shoulder, there may be a simple fix, or there may be something serious going on...
Wednesday November 6, 2013 52 hotel burpees in 7:00 50 "KB" swings (with a dumbbell) front, side, side plank. No Hagen Daz. So, this road trip is off to a good start, no globo incidents and no Hagen Daz! |
Re: The Shed 'O Pain
Thursday November 7, 2013
Hotel dumb bell swings Hotel dumb bell cleans (straight arm until triple extension achieved) Hotel dumb bell swings Hotel dumb bell snatches (straight arm until triple extension achieved) No globo experience. No Hagen Daz. Road trip still on track! |
Re: The Shed 'O Pain
Friday November 8, 2013
Held a goblet squat for two minutes. Caught a few "what is he doing" looks from the chatty forty somethings "strolling" on the hotel treadmill. 21-15-9 Dumbell thrusters, 20# in each hand Holding front, side, side, plank for that number of seconds. Chatty-stroller1: "doesn't that hurt your knees?" Chatty-stroller2: "you're really breathing hard." JT: (who can't speak b/c he can't breath) shakes head "no" to CS1, nods head "yes" to CS2, exits to shower. No Hagen Daz No globo experience (just some looks and comments from strollers) Road trip still on track. |
Re: The Shed 'O Pain
2 problems
3 TGUs 35, 45, 53, 61, 72# 10 Pronators 5 rounds 2 Problems 10 ab roll outs 10 roll ups 5 rounds It was good to see you post on the log, Jeff. I hope your shoulder starts feeling better. I'm heading to Crossfit Tiffin tomorrow. We are going to do "Murph." I am hoping to get under 40 minutes. |
Re: The Shed 'O Pain
Saturday November 9, 2013
Walked a couple of miles, sprinted about 800 yards dragging 50 pounds of luggage... My note to United Airlines: Dear United Airlines, Six out of seven of your employees did the best they could today, one had an epic fail. The mechanic in Seattle fixed the plane so it flew just fine to Denver. Yes it took three hours, but he fixed it right. The pilot kept us informed of what was happening and why, which didn't make the delay any shorter, but at least kept me in the loop. Beatrice the stewardess smiled and offered condolences and fed and watered us the best she could, she didn't break the plane and most of us knew that. The steward and the man I assumed was a sky Marshall were paragons of polite but certain advice to the woman who didn't realize the stewardess didn't break the plane. The customer service rep at the united club did her best to find a seat on a much later flight, but still a flight home. So good job to those five. However, to the man at the gate who "released" my seat on the earlier flight, the one that I RAN through Denver airport to get after united made me late, the man who first pretended I was invisible (which was difficult b/c I was dripping sweat on his shoes) while he continued to board the connecting flight for which I had a boarding pass, and who then sought to embarrass me by talking down to me about the rules and procedures and how "old guys like you who are flying for the first time should get to the airport earlier b/c it can be confusing". See that word that says "platinum" on the boarding pass? That means I fly on your airline, a lot. See that connecting flight info on the boarding pass? That means its united's fault, not mine, which everyone but you seems to understand. Please consider another line of work, this one does not suit you. |
Re: The Shed 'O Pain
What a great day!
Worked out at Crossfit Tiffin. Mobility Work A few muscle ups, pull-ups, and air squats. "Murph" Run 1 mile 100 pull ups 200 push ups 300 air squats Run 1 mile 39:37 I partitioned the pull ups, push ups, and air squats into 25 sets of 4-8-12. I was able to keep a pretty good pace. I ran the first mile in 7:30 and the second mile in 8:00. Stood around and talked for about 30 minutes afterwards. Worked in about 20 bar muscle ups. The Speal bar is perfect for these. It was good to throw down with Eric and about 10 others. Their box is really taking off. They have a nice facility with good people. |
Re: The Shed 'O Pain
1 Attachment(s)
Mobility Work
10 KBS 35# 5 pull ups 5 burpees 3 rounds Overhead Squat 45# 3 65# 3 95# 3 115# 3 135# 3 155# 1 165# 1 175# miss 175# 1 185# 1 100 burpees for time 9:25 Felt hard. Slow. |
Re: The Shed 'O Pain
@Tim, that's a HUGE OHS!!!! Rock on brother!!!
Sunday November 10, 2013 after a week on the road, and 8 days after the USAW comp, it was time to touch a bar again warmup jumped rope, agility work, goblet squats, ... snatch practice felt like i'd never snatched before (was trying not to bend arms on 1st or 2nd pull) clean practice felt like i'd never cleaned before (was trying to get triple extension) jerk practice well, I'm a jerk most of the time, so this comes naturally.... |
Re: The Shed 'O Pain
Sunday 11-10-2013
Spent 4-1/2 hours at CRG to set three problems. Two hard and one moderate. Nothing I particularly cared for. Still, I only need to set two more problems for November. |
Re: The Shed 'O Pain
1 problem
10 ring rows 10 pronators each arm 5 rounds 1 problem 10 hip extensions roll ups 5 rounds 1 problem 20 ab mat sit ups 5 rounds 1 problem 10 push ups 5 rounds |
Re: The Shed 'O Pain
@Jeff, you'll get much faster in a hurry. The first dozen are tough, then you get a feel for your style and they just go up!
Monday November 11, 2013, Remembrance Day (Veteran's Day) 5 rounds, not for time, increasing weight each time 5 KB snatches each side (20, 30, 40, 45, 50) 5 OHS (45, 55, 65, 75, 95) (dropped 1x@65 and 2x@95) (@ Tim, that 185# OHS is FREAKING AMAZING!!! :super:) 5 walking lunges (empty, 5, 10, 15, 20) 5 bench presses (45, 95, 115, 165, 205) 5 T2B (did 10 unbroken on lest set) AMTAYW: 1RM Bench Press 225, 245, 255, 265, 275 (was near the 1RM and the stick figure models in the room didn't look like they'd be any help if I got stuck under the bar so I stopped at 275). Speaking of the stick figure models. (1) they were extremely attractive (2) they were working their non-existant butts off (3) they were concentrating on perfect form on all movements with a very skilled (and lucky?) stick figure trainer (4) they were a little put off by my bulk, grunting, and sweating... (5) one pair of them asked the trainer to show them how to do overhead squats b/c "that looks harder than what we're doing". She didn't know how to teach the movement, and much to her credit she politely asked me if I would coach up her clients on the OHS. After a millisecond of consideraing the pros and cons, I agreed to help her, b/c she asked so politely and seemed genuinely interested. :evilsmile |
Re: The Shed 'O Pain
10 KBS 35#
5 Wallballs 5 pull ups 5 Burpees 3 rounds Deadlift 3 135# 3 155# 3 185# 3 205# 3 225# 1 245# 1 255# 1 265# 1 275# 1 285# Outlaw Metcon: 9 Bar Muscle ups 50 Split Jumps 30 Wallballs 7 Bar Muscle ups 40 Split Jumps 20 Wallballs 5 Bar Muscle ups 30 Split Jumps 10 Wallballs 16:39 |
Re: The Shed 'O Pain
Tuesday November 12, 2013
5 rounds, increasing weight each time: 5x jumping deadlifts (deadlift to triple extension and airborne) 95, 135, 185, 205, 225 5x dumbell hang cleans (to speed up hands) 15, 20, 25, 30, 40 5x dumbell split jerks (to speed up hands and practice getting lower in split) 20, 30, 40, 45, 50 Finished with some heavier deadlifts. Long day flying tomorrow... |
Re: The Shed 'O Pain
2 Problems
3 TGU's each arm 35, 45, 53, 61, 72# 10 Pronators each arm 5 rounds That's it for tonight. Not much time. |
Re: The Shed 'O Pain
Wednesday November 13, 2013
Workout: Walk Date: Nov 13, 2013 Distance: 1.68 mi Duration: 35:03 To view 'Walked 1.68 mi on 11/13/13', follow the link below: [url]http://www.mapmyrun.com/view_workout?w=429996623[/url] And a little bouldering... |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 5 pull ups 5 burpees 3 rounds Back Squat 5 115# 5 135# 5 155# 3 185# 3 205# 1 215# 1 225# miss "Death by Muscle Up" 6 minutes + 4 25 total muscle ups 5 minute break... "Death by HSPU" 11 minutes +6 72 total HSPU's |
Re: The Shed 'O Pain
Death by muscle up and death by HSPU? Dude...
Thursday/Friday Lots of walking, some sublime climbing, some scrambling, lots of fresh air and sunshine. I love the Mojave. @Jeff, check out The Roof Romp Boulder, and the Iron Door Boulder area. Both very accessible, nice landings, lots of problems, a couple steep crimp fests that you might really enjoy. @Tim, saw your line on the John Bachar Toprope Wall. Overhanging 12a technical nightmare. |
Re: The Shed 'O Pain
Mobility Work
5 wall balls 5 pull ups 5 burpees 3 rounds 3 Front squats @ 45, 65, 95, 115, & 135# 3 Front Squats EMOM for 10 minutes @ 155#. Always tough. Metcon 5 glute-ham raises Farmer's walk with 61# and 72# kettlebell. I alternated hands and directions. (around the building and fire ring) 15 push ups 10 rounds 19:45 Right shoulder is a little sore. Probably due to Thursday's workout. |
Re: The Shed 'O Pain
Saturday November 16, 2013
A career climbing day! To understand today's WOD, you need to understand the contour lines on the topo map. Where they are closely packed together is a cliff... Workout: Grade III climb Date: Nov 16, 2013 Distance: 4.75 mi Duration: 4:38:18 [url]http://www.mapmyrun.com/view_workout?w=431840659[/url] The formation is described here: [url]http://www.mountainproject.com/v/south-astro-dome-/105720741[/url] We did not approach up the Uncle Willie's Wonderland Trail, but instead approached through the Barker Dam area to access the West Faces. |
Re: The Shed 'O Pain
2 Problems
20 band pull-aparts 10 Pronators 5 rounds 45 minutes Hangboard workout Worked in 5 sets of roll ups. JT is livin the life. I'm glad you are using your hard fought fitness to enjoy life. |
Re: The Shed 'O Pain
Sunday November 17, 2913
A nice hike up a moderate trail. No bushwhacking, scrambling, or climbing today, just hiking UPHILL in the lovely lovely sun. For those of you who've been to Seneca, imagine if the Stairmaster went up 1,500 feet in 1.5 miles instead of 300 feet in six hundred yards. For CrossFitters, imagine 2,000 box ups on constantly varied boxes ranging from 3 inches to 18 inches, with many of them not horizontal. Going up was hard on the heart and lungs and hip flexors, coming down was brutal on the quads... Workout: Mountain Walk Date: Nov 17, 2013 Distance: 3.32 mi Duration: 1:51:57 [url]http://www.mapmyrun.com/view_workout?w=432413501[/url] Happy to be heading home tomorrow. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 10 Air Squats 5 Pull ups 5 Burpees 3 rounds 1 HBBS @ 45, 65, 95, 115, 135, 155, & 185# 1 HBBS EMOM for 10 minutes @ 205# Last rep: [URL="https://www.youtube.com/watch?v=OXPBqt7jI5M"]https://www.youtube.com/watch?v=OXPBqt7jI5M[/URL] Metcon 5 C2B pull ups 10 Wallballs 10 rounds 12:12 Worked in 100 reps of Band pull-aparts. |
Re: The Shed 'O Pain
Tuesday November 19, 2013
Back in Ohio, and back in the box for the first time in a few weeks. Suffered through some snatch work, box ups, pullups, and burpees. Hope to see you guys this weekend! |
Re: The Shed 'O Pain
Wednesday November 20, 2013
Another good/rough day in the box. Warmup: 3 rounds of: 5 deadlifts (95, 145, 195) 5 kettlebell taters (a swing, flip the kb in your hands, do a squat) (35#) instep stretch hold plank for 30 seconds Metcon1 8 minutes AMRAP 8 deadlifts, 255# 12 WBS, 10', 20# (made three rounds) Metcon2 12 minutes, AMRAP 10 TTB 10 dumbell clean and presses, 35# 25 dubs (made 2 rounds plus 20 reps) ( I have less than zero high intensity metaboliconditioning, but am able to walk up hill for hours on end, just can't breath under heavy load). |
Re: The Shed 'O Pain
2 Problems
10 Burpees 10 pronators each arm 5 rounds Metolius Hangboard Workout Finished up with 5 sets of roll ups and some foam rolling. |
Re: The Shed 'O Pain
Thursday November 21, 2013
Rest (sick) day... |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35# 10 Air Squats 5 Pull-ups 5 Burpees 20 Band Pull aparts 3 rounds Overhead Squats 5 45# 5 65# 5 95# 5 115# 5 135# 1 155# 2 155# Metcon: 4 Bar Muscle Ups 8 HSPU 16 KBS 53# 5 Rounds 13:27 Finished up with 2 more sets of 20 band pull aparts. I hope you feel better JT. We got work this weekend. Hopefully Jeff can make it too. |
Re: The Shed 'O Pain
1 problem
10 Burpees 20 band pull aparts 5 rounds 1 problem 10 barbell 100# hip thrusts 10 pronators each arm 5 rounds 1 problem 10 push ups 10 rounds |
Re: The Shed 'O Pain
Worked out at Crossfit Tiffin with JT, Jared, and others.
Mobility Work Worked up to 155# on the power clean, Did several wall balls and HSPU's. "Holleyman" 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 155# pound Power clean, 1 rep (225# is RX) 36:34 Fun WOD. I am pleased with that time. I was hoping for anything under 45 minutes. I kept a nice steady pace. I feeling a little beat up. My left elbow hurts and all my muscles are tight. My shoulder feels good though. |
Re: The Shed 'O Pain
Friday November 22, 2013
Warmup: rowing, pushups Metcon1: high knees, and burpees. The high knees worked my hip flexor to exhaustion. It was really odd, like working bicep curls to failure. Metcon2: Every 90 seconds on the 90 seconds hang cleans, push jerks, single unders Saturday November 23, 2013 Travelled to CrossFit Tiffin with Tim. Was good to see Jarred and Eric today. Did some rowing, coached up some rowers. Worked on Oly lifts, hit snatch PR. Worked on straight arms for cleans. Hit 225 C&J (not a PR) Hit a 125 squat clean, it felt easy, need to continue to experiment with squat clean and snatching using a squat (todays PR was a split/muscle snatch). |
Re: The Shed 'O Pain
Saturday November 23, 2013
Today's PR Snatch [url]http://www.coachseye.com/W1RX[/url] And a not quite PR C&J [url]http://www.coachseye.com/Fo85[/url] Need to start learning how to squat snatch and squat clean and do OHS and front squats. Am near the limit on power/muscle/split.... |
Re: The Shed 'O Pain
Worked out with JT at the Shed.
Mobility Work 10 KBS 35# 10 Air Squats 5 Pull-ups 5 Burpees 3 rounds Front Squat 1 rep 45, 65, 95, 115, 135, 145, 155, 165, 175, 185# -no misses Metcon 30 sec ME Box Jumps 20" 15, 14, 13, 14, 13 30 sec rest 30 sec ME Push Press 75# 16, 12, 12, 12, 12 30 sec rest 30 sec ME Air Dyne .18, .18, 18, .18, .19 30 sec rest 5 rounds This turned out to be tougher than I thought it would be. |
Re: The Shed 'O Pain
Sunday November 24, 2013
18F driving to the shed this morning.... Front Squats to 235, missed PR attempt at 255, it started going forward and I had to dump it. Worked hang squat snatches (PVC, 15# beginner bar, 45# bar) Worked hang cleans (65# max) There are a lot of moving parts that need to get into the right positions. Four months 'til Nationals.... |
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