Re: The Shed 'O Pain
 

2 Rounds of Cindy
Mobility Work
2 sets of 10 "Kettlebell Taters" with 35# and 45# (a good warmup for squat cleans)

Strength:
Clean 3-3-3-3-3-3-3 reps
First 5 sets were squat cleans 95-105-115-125-135
Last 2 were power cleans 145-155
Finished with 1 at 165.

Met Con
Death by;
KB swings (full overhead) 1.5 pood
1- KB swing on minute 1
2- minute 2
3- minute 3
4
5

20 minute CAP
If you fail before 20 minutes, start over with 1 and finish 20 minutes total
I made it all 20 minutes. First 15 minutes were easy. The last two not so much. Especially the last 2 minutes.
I think my traps are going to be sore tomorrow.

Re: The Shed 'O Pain
 

Sunday 12-9-2012
Met Con
Death by;
KB swings (not quite full overhead) 35#
1- KB swing on minute 1
2- minute 2
3- minute 3...
up to 20 minutes
I did all twenty rounds but anything more than 35# would have killed me.

Cardio:
5k row in 23:36
(That's a long row.)

Re: The Shed 'O Pain
 

Monday December 10, 2012

Jogged to gym.
Worked on dubs.
25 minutes of:
walking lunges with PVC held overhead, toes to bar, burpee box jumps, pullups.

Got 15 burpee box jumps unbroken!
Got 10 kipping pullups unbroken!

Jogged/walked/crawled home...

Re: The Shed 'O Pain
 

Worked out at the Field House with Eric.
Warm Up
10 Burpees
Mobility Work
A few deadlifts slowly building up in weight.

Strength
EMOM 2 deadlifts for 10 minutes.
225-235-245-255-265-275-265-255-245-235
These felt pretty good. I should be up around 300# real soon. 330# is goal of mine (double body weight).

Met Con
7 deadlifts at 225#
30 air squats
7 HSPU
5 rounds
9:43
Pretty happy with that time. Fun workout.

Re: The Shed 'O Pain
 

Tuesday December 11, 2012

Walked to gym
Lots of metconning including goblet squats, burpees, kettlebell thrusters, kettlebell swings, pullups, pushups, wall ball shots, and wall ball situps.
Walked home.

Karen Hawley is teaching a gymnastics seminar at CTown CrossFit on Saturday from 11:30 to 1:30. I am going to attend. It's the "intro" course where she will work on kipping, hspu, pistols, and mu transitions.

Weather looks good at the RRG for sunday/monday....

Re: The Shed 'O Pain
 

Worked out at the Field House with Eric. A light workout.
Warm up:
-a few burpees
-a round of Cindy
-15 hip extensions
-mobility work

Strength
Dips
10 0#
9 5#
8 10#
7 15#
6 20#
5 25#
4 30#
3 35#
2 45#
1 55#

Afterwards
A few pull ups and bar muscle ups.

Re: The Shed 'O Pain
 

I talked to Kim and NFT is going to be having Oly Lifting on thursday evenings at 7, with rare exceptions. Won't be going this thursday, but will certainly be going on a thursday during the holidays.

Re: The Shed 'O Pain
 

Worked in the Shed with Eric
Warm Up
Mobility Work
1 round of Cindy
Light Zercher Squats

Strength:
Zercher squat 2-2-2-2-2-2-2-2 reps
95-115-135-145-155-165-175-185
These felt a little awkward, especially as the weight increased. Eric's form looked impeccable. He is a squatting machine.

MetCon
"Death by Kettlebell" w/1.5 pood
I repeated this workout from Sunday. It felt a little easier today (but still a butt kicker). Eric busted it out with 2 pood. It was fun doing this metcon with a partner.

Afterwards I attempted a few muscle ups with a 20# wallball between my feet. I saw a video of Rich Froning doing this and wanted to try it. I wasn't able to do it but I will keep trying. Fun day at the Shed.

JT-Keep me posted about going to Norwalk for olympic lifting. If I can I would like to go.

Re: The Shed 'O Pain
 

Worked at the Field House.

Warm up
A few burpees
A round of Cindy
Mobility Work
A few Clean and Jerks at 95#

WOD
"Grace"
30 Clean and Jerks @ 135#
9:35 PR
Previous PR was 12:45 on 11/20/11.

Re: The Shed 'O Pain
 

Thursday December 13, 2012

@Tim, awesome job on Grace. That's an astounding PR. You've gotten so strong in the past months with all that heavy lifting, but don't seem to have lost any metcon. There's a route at the NRG that has your name on it that you are going to go and CRUSH...

Today, I ran. Actual running. For those of you who know me, you know what that means.

[url]http://jtkalnaynovels.wordpress.com/2012/12/13/dear-crossfit-i-passed-someone-today/[/url]