Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
Kettlebell Swings x 20 reps 35, 45, 53, 62, 71#
Rest 60 seconds
Kettlebell Front Squats x 10 reps w/2 35# KBs
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds
B.
Two sets for times of:
Burpees x 15 reps
300 Meter Run
Rest 2 minutes
2:35
2:32

5 kipping bar muscle ups + 5 for 6 strict bar muscle ups.

Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 62, 71#
KB Snatches 35, 45, 53, 62#/5-4-3-2

1 Campus Lap
30 seconds goblet squat hold
10 rounds

Practiced a few double dyno campus laps. Worked up to 3 rungs.

Couch Stretch and Kneeling ankle stretch to finish.

Watched JT move around a lot weight today. Nice to hear the sound of weights hitting the floor.

Happy Thanksgiving!

Re: The Shed 'O Pain
 

Wednesday November 25, 2015

Walked one mile, with a couple of hills in it.


Thursday November 26, 2015

Stretched
TGUs, 2x20# on each side, 2x35# on each side
Squat Snatches, 5x75, 4x95, 1x105, no misses
Squat C&J, 5x95, 3x135, 1x155, 1x165, no misses
Strict presses, worked up to 165 single by doing sets of 3 at increasing weights

Later, did an hour with the chain saw and the loppers on the new land.
I can barely lift my arms...

Re: The Shed 'O Pain
 

Wednesday November 25, 2015

Walked one mile, with a couple of hills in it.


Thursday November 26, 2015

Stretched
TGUs, 2x20# on each side, 2x35# on each side
Squat Snatches, 5x75, 4x95, 1x105, no misses
Squat C&J, 5x95, 3x135, 1x155, 1x165, no misses
Strict presses, worked up to 165 single by doing sets of 3 at increasing weights

Later, did an hour with the chain saw and the loppers on the new land.
I can barely lift my arms...

Re: The Shed 'O Pain
 

Got up at 8:50 for a 9:00 workout. Not recommended.

10 goblet squats 25, 30#
5 pull ups
10 thoracic bridges
2 rounds

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps w/2 10# dumbbells
Rest 60 seconds
Single Arm Dumbbell Row x 10 reps each arm 53#
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings 53#
15 Wall Ball Shots
JT and I pounded this out in 15:21. Nice to have a partner on this one. Suckfest.

Re: The Shed 'O Pain
 

Friday November 27, 2015

Stretching
Deadlifts
2x3x135#
2x3x205#
2x3x255#
1x2x305#
1x355
1x405
1x425 (I was really happy to be north of 400, guess I haven't lost that much strength anyway)

Then, in what can only be described as a sado-masochistic session of horribleness...

In teams of two, alternating after full rounds,
complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings 20#
15 Wall Ball Shots, 8#
Tim and I grounded this out in 15:21.
Partner WODs are that awkward time in CrossFit where you hope your partner moves a little slower, maybe throws up a little, and generally stalls for time so you can get more rest. Not this partner. He insisted on going unbroken on everything. And he was doing the KB swings with 53# and the WBS with 20#.
I won't get suckered into another partner WOD anytime soon...

Re: The Shed 'O Pain
 

There's nothing like shared misery to solidify a friendship.;)

Bouldered at CRG with Jeff and Norm. Good session. Afterwards we did 5 sets of 10 goblet squats and 10 push ups. Also worked in a few bar muscle ups.

Re: The Shed 'O Pain
 

Friday November 27, 2015
After the bro-fest in the Shed o' Pain,
Drove to Erie, PA to watch Ashland U play Alderson Broadus.
Ashland won, going to 4-0.

Saturday November 28, 2015
Stayed in Erie, PA to watch Ashland U play Gannon.
Ashland won, going to 5-0.
Otherwise a rest day.

Sunday November 29, 2015
Drove back to Cleveland.
Otherwise a rest day.

Re: The Shed 'O Pain
 

Monday November 30, 2015

Walked as quickly as possible over to CTown CrossFit on a clear, brisk, late autumn day.

Stretched.

Squat Snatches
9 for 10 at 95#
1 for 5 at 105# (started to get a little frustrated)

Split Snatches
5 for 5 at 115# (all 5 were no doubters)
Didn't want to miss 5 more snatches, and didn't want to go back down to 95#, so I practiced some split snatches.

Metcon
5 minutes of
1-1-2-2-3-3...
burpees (yay burpees!) and pullups

Made 5 complete rounds, 6 burpees, and 2 pullups.

Dragged my sorry *ss back home on a cold fall afternoon, wondering about the difficulty of training, and how records are broken and championships won on tough training days like today.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Bench Press x 6 reps 100#
Rest 60 seconds
Ab Roller X 15 rep
Rest 60 seconds
Hanging Hip Touches X 10 (5 each arm)
Rest 60 seconds

B.
5 Rounds
20 Kettlebell Swings 53#
20 Push-Ups
60 seconds between each round
0:58, 1:17, 1:12, 1:09, 1:05

5 strict ring muscle ups (last two with 8# and 20#)
1 for 5 strict bar muscle ups :confused: