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

JT Kalnay 10-29-2014 04:59 PM

Re: The Shed 'O Pain
 
Wednesday October 29, 2014

4 days until American Championships.

Am in the taper.

snatches
3x45
3x75
3x105
1x135
1x155

C&J
3x135
3x165

Rowed 1000m in just under 4 minutes.

Then, I was stupid. I had a lot of energy so I did 10 unbroken kipping pullups after doing 5 unbroken strict pullups. Now my biceps hurt. Stupid stupid stupid. Tomorrow will be a complete rest day, Friday a travel day, and then competing from 3-5pm on Saturday.

JT Kalnay 10-30-2014 11:01 AM

Re: The Shed 'O Pain
 
Thursday October 30, 2014

Walked one mile. My stride felt longer and looser than it has in quite a while, actually since I hurt my back on July 8th. Had so much energy I felt like running. But, then I quickly flashed back to yesterday's pullup debacle and recalled that I do in fact have a competition on Saturday and all this energy is the result of tapering after 6 brutal weeks of focused training, so I didn't run. I came back inside and sat down. Am actually twitching right now. Need to do some meditation and visualize some good lifts and anticipate the happiness (relief) I'll feel after the competition.

Travel day tomorrow and I'm not taking my computer so my next post will likely be sunday night or Monday morning.

Tim Babcock 10-30-2014 03:13 PM

Re: The Shed 'O Pain
 
1 problem
10 burpees
5 rounds

1 problem
5 good mornings 45, 65, 75, 95, 100#
5 rounds

1 problem
5 HSPU
5 rounds

Finished up with 5 kipping muscle ups.

JT, have a safe and fruitful trip. Good luck!

Tim Babcock 11-01-2014 01:45 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff and Norm. Good time.

Tim Babcock 11-02-2014 08:03 AM

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

OHS
5 @ 45, 65, & 95#

OVERHEAD SQUATS AND ROPE CLIMBS (TIME)
10 Overhead squats 95#
1 Rope climb
9 Overhead squats
1 Rope climb
8 Overhead squats
1 Rope climb
7 Overhead squats
1 Rope climb
6 Overhead squats
1 Rope climb
5 Overhead squats
1 Rope climb
4 Overhead squats
1 Rope climb
3 Overhead squats
1 Rope climb
2 Overhead squats
1 Rope climb
1 Overhead squat
1 Rope climb
17:25

100 double unders
1:42

JT Kalnay 11-02-2014 02:59 PM

Re: The Shed 'O Pain
 
American Masters Championship Trip Report

182kg total wins gold medal in 105+ category for 50-54 age group at 2014 American Masters Championship

Got to talk to and lift with legend Tim Guarino.
He is so fast he makes a cobra look like a three-toed sloth.
He won the 105 category.

Friday October 31, 2014
I should have known better than to fly through Atlanta on a Friday....
'nuff said.

Saturday November 1, 2014
Snatch
70, 74, 78
Was ahead by 3kg after the snatch, which was a surprise.
The 78 felt so solid I think I could have gone 72, 76, 80, but I was so concerned with winning and didn't want to be too far behind after the snatch and the most serious contender has snatched more than me before. So, I wanted to be sure I didn't have to make up too much ground in the C&J.

C&J
100, 104 (winning lift), 114 (miss, PR attempt)
I had it won after the 104 so I went for a PR at 114.
I cleaned it and had a real good poke at the jerk, even locked out my right arm, but then my left arm collapsed in a pretty spectacular miss.

Sunday November 2, 2014
An uneventful trip home.
I had just read John Grisham's new book Gray Mountain, which is about mountain top strip mining in Appalachia and on the flight back I witnessed several strip mining sites from the air and they are just as appalling as they are described in the book.

Tim Babcock 11-03-2014 04:21 PM

Re: The Shed 'O Pain
 
Good trip report, JT.

2 problems
5 pull ups
10 push ups
15 air squats
5 rounds

1 problem
10 ab wheel rollouts
5 rounds

Set your timer for 1 minute intervals and do the sets below at the start of each minute...
Choose a suitable hold for the dead hangs and use a jug for the pull ups...
Metolius board-medium edge (added 10#)
1. 20 second hang / 1 pull up
2. 16 second hang / 2 pull ups
3. 12 second hang / 3 pull ups
4. 8 second hang / 4 pull ups
5. 4 second hang / 5 pull ups
6. 4 second hang / 5 pull ups
7. 8 second hang / 4 pull ups
8. 12 second hang / 3 pull ups
9. 16 second hang / 2 pull ups (only made 12 seconds)
10. 20 second hang / 1 pull up (only made 14 seconds)

JT Kalnay 11-04-2014 05:47 AM

Re: The Shed 'O Pain
 
Monday November 3, 2014

lacrosse ball rolling
pass throughs
held a goblet squat
triceps smashing and rolling

10 sets of 5 front squats
5 with just the bar
5 with 40kg
trying to learn how to front squat correctly

20 knee rebending deadlifts with 40kg
trying to learn how to stand up correctly

walked a mile at a comfortable pace

JT Kalnay 11-04-2014 04:09 PM

Re: The Shed 'O Pain
 
Tuesday November 4, 2014

20 minutes of rolling and stretching and moving slow.
rowed 1k.

10 rounds of:
20 one arm dumbbell presses with progressively heavier weights each round, started at 5# ended at 50#
5 empty bar snatch movements (e.g., floor to low hang, low hang to pockets, pockets to overhead, high hang to pockets, ...)

5 rounds of:
10 kbs, 20#
10 box jumps, 12" (this was really hard)

Finished up with:
jerk dips from the box
5 sets of 5 with 75#
focusing on moving the bar straight up and down

jerks from the box
5 sets of 5 at 75#
focusing on moving the bar straight up and down

Tim Babcock 11-04-2014 04:47 PM

Re: The Shed 'O Pain
 
Mobility Work
5 KBS + 5 Goblet Squats 35, 45, 53#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

5 front squats @ 45, 65, & 95#

A. emom – 12mins
odd – 7 K2E
even – 5 Front Squat @ 135#
B. emom – 12mins
odd – 0.20 mile on airdyne
even – 10 wall balls 20# 10′ target
C. emom – 12mins
odd – 10 KBS 53# + 20 DU
even – 12 abmat situps
D. emom – 12mins
odd – 6 HSPU
even – 6 CTB chin ups


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