Re: The Shed 'O Pain
 

@Tim, nice job visiting new boxes. Visiting different boxes really provides opportunities for cross pollination of ideas, both inbound and outbound.

Wednesday July 2, 2014

Rest day (okay, I worked all day then had pizza with a friend)

Thursday July 3, 2014

Oly class at CrossFit Sanitas
Worked on ankle mobility and squat clean and jerk.

Now, heading to the airport to fly back to Ohio for the Rochester 4th of July festival.

Re: The Shed 'O Pain
 

2 problems
3 TGU's 35, 45, 53, 61, 72#
10 pronators
10 dislocates 0, 2.5, 2.5, 5, 11#

Afterwards I did a several skin the cats and other shoulder work.

Re: The Shed 'O Pain
 

Climbed at Hinckley with Rick. 15 laps. Good conditions. Good time.

Later at the shed...
Mobility Work
Shoulder Mobilization Routine

Shoulder to Overhead
10 45#
5 65#
5 75#
5 95#
5 115#
5 125#
5 135#
3 145#
3 155#
[URL="https://www.youtube.com/watch?v=rr8xRxLlgOo"]https://www.youtube.com/watch?v=rr8xRxLlgOo[/URL]
wfs

Re: The Shed 'O Pain
 

Friday July 4, 2014

Volunteered at food tent

judged parade

worked

Exercised in the Barf Barn
mobility
OHS
5-5-5-5-5-5
11, 45, 65, 85, 95, 105 (yes, that's 5x105!!!)

Deadlifts
5-5-5-5-5-5
105s, 135s, 185s, 235c, 275c, 325c (s snatch grip, c c&j grip)
[url]http://youtu.be/SrhHyQAjdOU[/url]


Now heading up to volunteer at the food tent until 10.
A good day.

Re: The Shed 'O Pain
 

Saturday July 5, 2014

mobility work

snatches to 155#
3-3-3-2-2-1-1-
45-65-75-95-115-135-155

back squats to 360# (an new PR)
3-3-3-3-3-1-1-1-1-1-1
45-95-135-185-235-275-305-315-335-355-360
[url]http://youtu.be/UoIayVDjAas[/url]

my thighs are sore....

Re: The Shed 'O Pain
 

Mobility Work
10 wall balls
5 pull ups
5 burpees
3 rounds
Clean Complex 45, 65, 95, & 115#

CLEAN COMPLEX (15 X 1) 135# (last time I used 115#)
Power Clean
Hang Power Clean
Squat Clean
Hang Squat Clean
15 Rounds
New complex every :90
Tough!
[URL="http://www.coachseye.com/v/HDLq"]http://www.coachseye.com/v/HDLq[/URL]
wfs

Metcon:
5 pull ups
10 push ups
15 air squats
200m run
10 rounds
23:37

Watched JT bust out a heavy back squat!

Re: The Shed 'O Pain
 

Sunday July 6, 2014

Good to see Jeff back at the Shed 'o Pain this morning. It was fun watching his yoga-ninja burpee pullups.

Mobility Work

squat clean and jerks to 195.
[url]http://youtu.be/rMoDawWZyLM[/url]

power clean and jerks to 225.

missed a power clean at 245 so stopped.

Then did a metcon, after which I saw pukie:pukie:
9-6-3 (Tim and Jeff did 21-15-9)
front squat at 95#
burpee pullups
6:58

Re: The Shed 'O Pain
 

Worked out with JT and Jeff at the Shed. Fun!
Mobility Work
Shoulder Mobilization Routine
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

3 Deadlifts
65, 75, 95, 115, 135, 155, 185, 205#

DEADLIFT (5,3,1)
5@ 75% 235#
3@ 85% 265#
1@ 95% 295#
All singles no touch and go

Metcon
21-15-9
Front Squat 95#
Burpee Pull up
11:29

5 strict bar muscle up (all singles)

Finished up with Tabata handstand holds.
20 sec work + 10 sec rest X 8
Tough!

Re: The Shed 'O Pain
 

2 problems
3 arm bars 35, 35, 45, 45, 53#
10 pronators
5 rounds

Set a new problem and worked it for about 30 minutes. Sent it. Not too hard.

A good finisher...
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
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
10. 20 second hang / 1 pull up

Re: The Shed 'O Pain
 

Monday July 7, 2014

Mobility (it brought tears to my eyes)

Standing front racks with 1/2" squat to 345.
It was harder to do the 1/2" squat on the front rack than it was to do the 260# back squat.

Split recoveries to 295#.
255 was okay, 275 was tough, 295 was perilous...

Rowed 2k in 9:57