Re: The Shed 'O Pain
 

Monday April 30, 2012

Snatch Practice:
light weight, concentrate on form, get under the bar

Snatch Pull Practice:
heavy weight, concentrate on popping it once its past the knees

Squat Practice:
half of max squat, go down, hold for 5, come up, repeat

WOD: For time...

"run" 400
5 DL 135#
5 hang cleans 135#
5 push jerk 135#
5 DL 135#
5 hang cleans 135#
5 push jerk 135#
5 DL 135#
5 hang cleans 135#
5 push jerk 135#

"run" 400
5 DL 135#
5 hang cleans 135#
5 push jerk 135#
5 DL 135#
5 hang cleans 135#
5 push jerk 135#

"run" 400
5 DL 135#
5 hang cleans 135#
5 push jerk 135#

17:40

Will be traversing and doing system work at CRG tomorrow at 7pm.

Re: The Shed 'O Pain
 

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

Hangboard workout

Re: The Shed 'O Pain
 

Monday 4-20-2012
Run:
3.66mi in 34:24 (9:23min/mi)
Climb:
Easy boulder problems to warm-up
Campus board workout

Re: The Shed 'O Pain
 

2012 CrossFit Games Regional: Individual Event 1

"Diane"

21-15-9 reps of:
155 pound Deadlift (Women's weight)
Handstand push-ups
6:42

Re: The Shed 'O Pain
 

Tuesday May 1st, 2012

Walked 1 mile to work, walked 1 mile home.

Drove to CRG (11 minutes)
bouldering, traversing, foot work, system work, talked to Jeff, talked to Kel.
A good session all round!

Re: The Shed 'O Pain
 

Boulder problem
3 TGU's 20-35-45-53-72
10 Pronators
5 rounds

Hangboard workout

Warm in the Shed tonight.

Re: The Shed 'O Pain
 

Mobility Work

"The Chief"

Max rounds in 3 minutes of:
95 pound Power cleans, 3 reps (135# is Rx)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
4 rounds for all 5 rounds.

Re: The Shed 'O Pain
 

Wednesday May 2, 2012

Walked 1 mile to work, walked 1 mile home.
Rode bike to Xfit gym.
Clean and Jerk Practice
Got 225. Failed on 235.
Metcon
15 minutes of burpees, jumping rope, weighted situps.
Rode bike home.

Thursday May 3, 2012
Rode bike to XFit gym.
Warmup
5 rounds of:
5 pullups
7 burpee bottoms (don't stand up, just do the push up and leg thrust)
9 KBS (55#)

Metcon
17 minutes of burpees
weighted walking lunges

Rode bike home.

Re: The Shed 'O Pain
 

Friday May 4, 2012

Walked 1.5 miles, stopping occasionally to swing a weighted stick. 1 over par.

Climbed 10 easy laps at KC with Dick and Betsy. They're fun.

Re: The Shed 'O Pain
 

Mobility Work

12 Burpees
12 Pull-ups
10 rounds
27:48

Mentally tough.