Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
pull-ups 4-7-10 (last 10 were C2B)
5 burpees
3 rounds

30/20/30

1 Front Squat
45, 65, 95, 115, 135, 155, 175, 185, (tried 205 twice)

150 wallball shots for time: 10:03

Tried to do some dubs afterwards. Managed to get only 40 by the 12 minute mark. Need to work on my dubs.

Finished up with 2 bar muscle ups on the 30 seconds for 2:30 and 1 for an additional 2:30. 15 total.

Re: The Shed 'O Pain
 

@Tim, nice combination of strength work and Open-relevant metcon.
You're going to crush it this year.

Tuesday January 14, 2014

goblet squat and KBS warmup

squat clean practice to 95#

snatch practice to 95#

squat clean and jerk practice to 115#

did about 1/3 of a "normal" lifting workout, trying to be smart

very promising, one step at a time.

Re: The Shed 'O Pain
 

Wednesday January 15, 2014

Successfully completed the online judge's course for the 2014 Open. So, while I won't be able to compete, I'll be able to participate as a judge.

Today's training for Peru. Four laps of Hogsback Lane up to the memorial in Rocky River Reservation (2.33 miles, 700' elevation gain, 700' elevation loss). When I can do this 20 times in a row I'll be ready! Right now my legs are like jello. Am thinking that tomorrow will be a rest day... [url]http://www.mapmyrun.com/view_workout?w=463545559[/url]

Re: The Shed 'O Pain
 

10 KBS 35#
pull-ups 4-7-10 C2B
5 burpees
3 rounds

30/20/30

HBBS
5 @ 45, 65, 95, 115, 135, 155, 175, 185, & 4 @ 205#.

30 KBS 53#
15 Wallballs
7 power snatches @ 95#
3 rounds
Rest 1:1
3:27, 3:12, 3:10

Finished up with 100 Dubs.
39-28-33

Re: The Shed 'O Pain
 

Thursday January 16, 2014

Rest Day (calves and back are a bit dodgy after yesterday's hill-walking. The uphill is fine, coming downhill is tough on my joints...)

@Tim, @Jeff,
I guess we were lucky to get the Meadow when we did.
(Copied From FB) [url]https://www.facebook.com/notes/nrac/meadow-river-southside-crag-access/795165373834380[/url]

In late October, 2013, large boulders blocking the road appeared on Propp’s Ridge Rd and the old railroad grade that parallels the Meadow River on its south/west side. These boulders have effectively blocked vehicular access to the Meadow’s Southside Crags including Area 51, The Other Place, Orange Wall, Mud Hueco, Brilliant Pebble, Rehab Crag and the crags along Glade Creek, which parallels Propp’s Ridge Rd.

For NRAC, and locals, this came as no surprise. Land ownership along the Meadow and Glade Creek has been in a state of flux since long before climbers began to explore the Meadow River cliff line, which they did on foot, hiking in from Highway 19 along the railroad tracks which were still in place. It wasn’t until 1999 that the tracks were pulled up and climbers began to drive in and park along the Meadow River to access the climbing areas. For those around at the time, the easy access had a too-good-to-be-true feel to it, and losing it wasn’t an issue of if, but when.

Immediately after the roads were blocked, representatives from NRAC began discussions with land owners, the National Park Service, the County Commission, and others to explore options that would allow for continued access to the climbing resources along the Meadow River’s Southside crags.

What We Know:

Land ownership along the South side of the Meadow is a complex mish-mash of different stake holders that has been in a constant state of change. Simply determining who placed the boulders and who owned the different parcels of land was a challenge in its own right. After some research, Fayetteville climber and GIS specialist, Levi Rose, compiled a map (below) that offers some insight into the land ownership, as well as the location of the road blocks and the affected cliff line. The road blocks are indicated as red dots. There are three: one at the entrance to the railroad grade near Nallen, one along the railroad grade just downstream of the intersection with Propp’s Ridge Rd, and one that blocks both the trestle and the road over the top of the waterfall along Propp’s Ridge Rd.

The road blocks were placed by The Forestland Group, a timber investment management organization. They continue to manage the property, but have sold the mineral rights of nearly 11,000 acres, including the Propp’s Ridge access road, to a coal company called Xinergy Corp. Talks with the Forestland Group revealed that restricting vehicular access and recreational use was done at the request of their insurance company due to liability concerns. This closure is not directed specifically at climbers, but at all recreational user groups. Forestland Group has been continuously open and receptive to working with NRAC and has indicated that the potential for future recreational use on their land is a possibility. Currently, hiking, biking, and climbing on their property is considered trespassing and signs are clearly posted.

Later discussion with the County Commission revealed that the railroad grade along the Meadow River is part of a “Rails to Trails” land easement held by Greenbrier and Fayette Counties. This 2012 purchase was made possible with over $435,000 of grants secured for the project by the West Virginia Department of Highways and the National Park Service.

What It Means For Climbers:

Vehicular access to the Southside crags is quite likely gone for good. Hiking in from the road block at the waterfall on Propp’s Ridge Rd cuts directly through Forestland property and would be considered trespassing. The railroad grade that parallels the river, on the other hand, is completely open to hiking and biking along its entire length. However, stepping off the side of the road to hike, fish, or climb, throughout the portion upstream of the intersection with Propp’s Ridge Rd, would be considered trespassing. The land neighboring the railroad grade downstream of the road block near the intersection with Propp’s Ridge Rd. is not on Forestland property.

The cliffs located on Forestland property are: Rehab Crag (not included in any guidebook), High Density Feed Lot and Congo (2nd edition guidebook only), and Mud Hueco.


The Brilliant Pebble, Area 51, The Other Place, Hedrick’s Creek, and Orange Wall are not located on Forestland Property.

What To Do:

Working with the Forestland Group and other land managers to find a legitimate and user-friendly access alternative will not be a quick and easy process. That said, we have faith that solutions to these challenges can be worked out. In the interim, we know that climbers are a resourceful bunch. If the climbing is good enough, climbers will find a way to get there. For now, the most legitimate way to access the crags along the South side of the river that are not on Forestland property is to park off of Dietz or Underwood Road as you would for the Lower and Upper Meadow. Hike down to the river, take your shoes off and get wet! Once on the other side of the river, Area 51 and the Other Place are about 2.5 miles upstream and Orange Wall is about 2 miles downstream. These areas are still within an easy and flat one hour hike of the car. It should go without saying that the Meadow River can be quite dangerous, or impossible, to cross at high water. Use your judgment!

Remember that YOU are the New River Alliance of Climbers. Our motto is “Get Involved, Be Informed, Stay Connected.” We’ll do our best to keep you updated on the evolving changes and we encourage everyone to stay informed and share the info with others. Please use your best judgment when accessing these areas and remember that your actions could affect our large community of climbers. Have fun out there!

Re: The Shed 'O Pain
 

2 problems
10 burpees-each with an extra push up at the bottom.
10 pronators each arm
5 rounds

1 campus lap
15 hip extensions
8 GHD sit-ups
10 reverse wrist curls
10 rounds
I alternated hip extensions and GHD sit-ups so I did 5 sets of each. I only did 5 sets of reverse wrist curls too.

I had heard something was up at the Meadow. Now I know the scuttlebutt. I hope things get straightened out some day soon. Thanks for the info JT. BTW are you out of town this weekend? I know we talked about it but I forget.:confused: I may go to Tiffin on Sunday for their snatch class.

Re: The Shed 'O Pain
 

Friday January 17, 2014

15 minutes easy rowing warmup.
500m for time, 1:40, very encouraging

Squat clean and jerk practice to 70kg.
Snatch practice to 60kg.

Very very very encouraging.

Then, watched New London come from 15 down with 2:40 to go to beat Conference leaders Plymouth with a buzzer beater three pointer. Very exciting.

Re: The Shed 'O Pain
 

10 KBS 35#
pull-ups 4-7-10 (last 10 were C2B)
5 burpees
3 rounds

5 Overhead Squats
45, 64, 95, 115, 135, 155, & 2 @ 175

Metcon
10 minute AMRAP
10 thrusters 95#
10 C2B pull-ups
3 rounds + 15 reps

Double Unders
64+44=108
I think 64 might be a PR.

Re: The Shed 'O Pain
 

Saturday January 18, 2014

It was a little brisk in the Shed 'o Pain this morning (yes, that's frost/ice on the oly bar...)

Some kb swings, lunges, and pass throughs to warmup.

5 front squats at
45, 65, 95, 135, 155

Then watched the Lady Wildcats lose their 44th in a row...

Re: The Shed 'O Pain
 

Worked out at Crossfit Tiffin.

"Marguerita"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
19:57
A fun wod.

Did a few ring and bar muscle ups. Worked on a Backward Roll to Support with Jared. I got one with Jared pushing down on the back of my knees and pushing up on my chest. I will keep working on this.

Participated in the Olympic Lifting Seminar led by Jared. We went through several progressions with a pvc. Continued with 45# bar and slowly worked up to 135#. Got it from the floor 2nd go. I was too worked to try anything heavier. Jared did a great job leading the seminar and I got a lot from it.

I spent 3 hours there. Time flies when you're having fun.

Re: The Shed 'O Pain
 

Saturday 1-19-2014
Drove to Charleston WV with Lena for the third annual Snow Monkey Bouldering comp at eNeRGy Rock Gym. Just like last year, David and Julia Statler (owners of eNeRGy) put on a great event. The route setters did an amazing job of filling the facility with 72 fun and challenging boulder problems for the comp.

I didn't expect to do very well not having climbing much in the last two months in an effort to allow my elbow injury to heal. I was very surprised that I was able to send a V7 on the third go and continued to climb much better than anticipated. I was not taking the comp very seriously, so I neglected to do the two one-hundred-point bonuses that would have put me in fourth or fifth place (I think) overall. Bonus one consisted of climbing a V1 and once at the top, yelling out "This is the best f-ing route ever." Bonus two consisted of getting to the top of the Mario Mushroom and doing "your best victory dance or Jagger for five seconds." (Note: I don't even know what a Jagger is.)

Lena managed to crush her way to third place overall behind Stella who took first. We had a great time and are planning to do the Kent State University comp next weekend.

Re: The Shed 'O Pain
 

Sunday January 19, 2014

100 20" box overs
100 walking lunges
100 more 20" box overs
24:16

50 20# kbs

When I can do 1,000 20" box overs with 500 walking lunges in the middle in under 3 hours I'll know I'm ready for Peru. Not quite there yet...

Re: The Shed 'O Pain
 

2 problems
3 TGU's each arm 35, 45, 53, 61, 72#
10 pronators each arm
5 rounds

1 problem
5 strict ring dips 0, 5, 10, 15, 20#
10 reverse wrist curls
5 rounds

Finished up with 10 minutes of hangboarding.

Jeff-Sounds like you had a good time. V7 is legit. Sometimes we do our best when we have no expectations except to have fun.

JT-Hopefully we can hit the steps at the res soon (before your trip).

Re: The Shed 'O Pain
 

Monday January 20, 2014

Goblet squat mobility work.
Deadlifts (to 50% of pre-injury weight)
[url]http://www.coachseye.com/klGg[/url]

2.1 miles on the treadmill, gaining 600 vertical feet.

10 T2B (nearly every vertebrae adjusted on the first one!)

10 burpees (which were much worse than the 2.1 miles on the treadmill).

@Tim, yes to the steps at the res, as soon as we get a decent day where they aren't covered in ice and/or snow and/or mud or other slop.

@Jeff, V7? Dude... Imagine if you were my size! You'd get V17!!

Re: The Shed 'O Pain
 

Tuesday January 21, 2014

Goblet squat warmup
Bergener warmup with 2# dumbells
Bergener warmup with 45# bar

Snatch practice to 115#
Squat clean and jerk practice to 115#

Press and Pull, For Time
25 dumbbell presses each hand at 20#
25 lat pulldowns to waist 40#
20 dumbbell presses each hand at 25#
20 lat pulldowns to waist 50#
15 dumbbell presses each hand at 30#
15 lat pulldowns to waist at 60#
10 dumbbell presses each hand at 35#
10 lat pulldowns to waist at 70#

(timer manlfunctioned, but these were unbroken except for moving between exercises. There was a big puddle of sweat and my heart rate still hasn't recovered).

Re: The Shed 'O Pain
 

Wednesday January 22, 2014
8 Fahrenheit

Five laps of Hogsback Lane in an hour.
Total elevation gain 872 feet.

When I can do 15 laps on three consecutive days I'll be ready for Peru.
[url]http://www.mapmyrun.com/view_workout?w=468496099[/url]

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
pull-ups 4-7-10c2b
5 burpees
3 rounds

30/20/30

5 Front Squats
45, 65, 95, 115, 135, 155, & 4@175#

a few muscle ups & snatches @95#

"Amanda"
9-7-5
Ring Muscle Ups
Squat Snatches @ 95#
8:10

Double Unders
5 sets to get 100.

Re: The Shed 'O Pain
 

Thursday January 23, 2014

7F, -10F with wind chill, driving snow, ice everywhere.

REST DAY
(rowing and Oly lifting on tap tomorrow at 1513)

Re: The Shed 'O Pain
 

1 problem
5 pull-ups
10 push-ups
15 air squats
15 rounds

Worked in 5 sets of 10 pronators and reverse wrist curls.

Re: The Shed 'O Pain
 

Warm Up
5 burpees
5 box jumps
10 double unders
5 wall balls
5 rounds

Mobility Work

Press 5@ 45, 65, & 95

1 Press
115, 120, 125, 130, 135

3 Push Presses
115, 125, 135, 140, 145

5 Push Jerks
115, 125, 135, 145, 155 (only got 4 @ 155)

Re: The Shed 'O Pain
 

Friday January 24, 2014

Rowing and goblet squat warmups.

Snatch practice up to 65kg. Felt like I could have gone heavier, but tried to be smart.

C&J (squat clean) practice up to 90kg.
Felt like I could have gone heavier, but tried to be smart.

Combined 155kg.

Need 180kg combined at my age/weight to qualify to represent US for pan ams...

Very encouraging.

1k row cash out.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
pull-ups 4-7-10C2B
5 burpees
3 rounds

A few muscle ups, air squats, & hang power cleans @ 95# and 135#

"Nasty Girls"
50 air squats
7 muscle ups
10 hang power cleans-I need to work on receiving the bar in a better position.
3 rounds
10:33 PR with 135# Still want to get this one under 10:00.
[url]http://www.youtube.com/watch?v=bNtdKUckrBk[/url]
WFS


100 double unders
1:22

Re: The Shed 'O Pain
 

Saturday January 25, 2014
A Level-Three Snow Day at The Farm
(only police, emergency, and department of transport vehicles allowed on the roads)

So, I dodged the snow drifts and went out to the barf barn, where there were snow drifts INSIDE the barn.

Twenty Rounds of:
10 box overs, 20# box
10 lunges,
1x225# deadlift.

Here's a short video of a deadlift in the snow INSIDE the barn! (fast forward to the 13 second mark)
[url]http://www.coachseye.com/R47O[/url]

@Tim, awesome job on NG, yes the receiving position can be improved. But the receiving position is the "symptom" that is revealed by the "cause" of the circular bar path. You have the bar in the "launch" position above your knees but never hit the "pockets" higher on your thighs. Look at how far the bar is from your hips and from your stomach. See if you can brush your pockets and belly with the bar to cure that long looping path that delivers the bar low on your chest.

Re: The Shed 'O Pain
 

Saturday 1-25-2014
Lena and I braved the snow and cold to travel to Kent State University for the first of the UBS (University Bouldering Series) Comps. It was a pretty sparse field due to the weather, but we had a great time. Lena came in first for women and fifth out of everybody. I came in second overall. Not a bad day.

I couldn't get my care in the driveway, or even see it, so I've been shoveling for the last two hours. I just came in to give my tired back a break. Still about twenty-five feet to go. I love winter. :)

Re: The Shed 'O Pain
 

2 problems
3 TGU's each arm 35, 45, 53, 61, 72#
10 pronators
5 rounds

1 problem
10 push-ups
10 reverse wrist curls
5 rounds

JT-Thanks for the feedback. I really need to clean up my cleans.;)

Jeff-A comp that isn't overcrowded. Sounds like fun. Good job. I didn't leave the house yesterday. We were on a level 3 snow emergency. You could get arrested for being out.

Re: The Shed 'O Pain
 

Sunday January 26, 2014

Just a one mile walk in the snow...
[url]http://www.coachseye.com/vXy6[/url]
[url]http://www.mapmyrun.com/view_workout?w=471004701[/url]

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
pull-ups 4-7-10C2B
5 burpees
3 rounds

Worked on power clean technique. Worked up to 155#. Still looping quite a bit but definitely receiving the bar in better (safer) position.
[URL="http://www.youtube.com/watch?v=mwwvIb0QYnk&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=mwwvIb0QYnk&feature=youtube_gdata_player[/URL]

Metcon
Power cleans 135#
4" deficit HSPU
15-12-9
14:25

100 Double Unders 1:34

1 bar muscle up every 30 seconds for 5 minutes.

Re: The Shed 'O Pain
 

Monday January 27, 2014

Rest day (except for WWE RAW tonight at the Q).

@Tim, yes it's a little cleaner, but you still missed "the pockets" on the way up. You touched your thigh a little higher than last time, but still flipped it too soon. Watch how this woman gets the bar all the way into her hip crease (the front pockets on her pants) before she flips it. Watch how her t-shirt flips up b/c the bar catches it. Try to lift your shirt with the bar, which happens when you get it into the pockets.

With the aluminum training bar, or even with the PVC, try some cleans standing as close the wall as you dare. You won't be able to loop it around, you'll have to keep it close, or else you'll skin your knuckles.

Re: The Shed 'O Pain
 

Mobility Work

10 wall balls
5 pull ups
5 burpees
3 rounds

Overhead Squat-no misses
3 45#
3 65#
3 95#
3 115#
3 135#
1 155#
1 170#
1 185#
1 195#
1 205# PR!!!!!!!!
[URL="http://www.youtube.com/watch?v=MLygPsMlKzE&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=MLygPsMlKzE&feature=youtube_gdata_player[/URL]


Metcon:
In front of a clock set for 15 minutes:
1 minute of Squats 49
2 minutes of Double-unders 100 even
3 minutes of Push-ups 60
4 minutes of Back extensions 80
5 minutes of Pull-ups 55
344 reps

Re: The Shed 'O Pain
 

Tuesday January 28, 2014

@Tim, awesome job on the 205 jerk, and on the 205 OHS.
That is really impressive.
It's excellent to see all that hard work pay off.
Next up? A 205# clean, b/c we know you can jerk that much!

Goblet squat warmup.
Deadlifts
10-5-4-3-1-1-1-...
55,95,135,185,225,275,315,355,375,400

Back Squats
5-4-3-2-1-1-...
45-95-135-185-225-255-275-295-310

2.2 miles on the treadmill, increasing the incline every .1 of a mile

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 53#
pull ups 5-10-15
5 burpees
3 rounds

30/20/30

Front Squat
1 @ 45, 65, 95, 115, 135, 155, & 185#

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
229 reps
My score last year during the open was 203. Getting closer to the muscle ups.

Re: The Shed 'O Pain
 

Wednesday January 29, 2014

@Tim, that's a big improvement over last year! Nice job.

Goblet squat warmup.

Bergener Drills.

Snatch practice to 115#.

Squat clean and jerk practice to 115#.

Press and pull down metcon.

1 mile on the treadmill at 10%.

Re: The Shed 'O Pain
 

Thursday January 30, 2014

Goblet squat, plank warmup.

Death by Burpee to failure immediately followed by 20 min Death by KB
finished round of 8 burpees
went immediately into KB swings
finished round of 13 and felt my back telling me "don't be stupid" so I stopped swinging the KB.

Took a break, did easy bench presses up to 240#

Re: The Shed 'O Pain
 

2 problems
20 burpees done at a quick pace. 51, 58, 61, 55, 58 seconds. Each round was hard.
10 pronators each arm
5 rounds

1 problem
5 strict ring dips 0, 10, 15, 20, 25#
10 reverse wrist curls
5 rounds

This took about an hour.

Re: The Shed 'O Pain
 

Friday January 31, 2014

Oly Practice with the coach

Foam rolling, goblet squat, stretching.

Snatch practice up to 67kg.

C&J (full squat) up to 100kg.

167kg total is nice, but needs to be 182 (or 175 if I can get under 105kg)

The problem is that my snatch is just not good enough.

Re: The Shed 'O Pain
 

Saturday February 1, 2014

Coaching cleans at CrossFit Tiffin.

A nice group of motivated lifters!
It was great to see improved technique and to see some people hit PRs.

Re: The Shed 'O Pain
 

Worked out at Crossfit Tiffin.
Warmed up by doing some running, dips, pull ups, sit-ups, air squats, dubs, and a few muscle ups.

Metcon:
20 calorie row
30 burpees jumping up onto a 45# plate.
40 ground to overhead with a 45# plate.
50 toes to bar
100 foot Walking lunge with 44 lb bumper held overhead
150 foot Sprint
13:12

Attended JT's clean olympic lifting seminar. Did lots of drills and instruction. I have a lot of work to do. JT did a great job and I learned some drills that will help me get into a better position. Slowly worked up to a 175# clean. Felt hard but I was pretty worked by then.
Good day!

Re: The Shed 'O Pain
 

Mobility Work
10 wallballs
pull ups 4-7-10C2B
10 double unders
3 rounds

HBBS
3 45#
3 65#
3 95#
3 115#
3 135#
3 155#
1 185#
1 205#
1 225#
1 245# PR (in the last 25 years anyways)
[URL="http://www.youtube.com/watch?v=1moHtKmBMCg&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=1moHtKmBMCg&feature=youtube_gdata_player[/URL]

Metcon
50 thrusters 45#
100 double unders (was having a little trouble so I shortened my rope a bit, much better!)
5 muscle ups
25 thrusters 65#
75 double unders (55, 20)
10 muscle ups
10 thrusters 95#
50 double unders (unbroken)
15 muscle ups
24:59

Re: The Shed 'O Pain
 

Sunday February 2, 2014 (Thank God January is over)

Walked two miles dragging 35 pounds.

@Tim
Beast mode on the PR back squat!

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. I had half an hour to get something in.