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

JT Kalnay 08-14-2014 05:47 AM

Re: The Shed 'O Pain
 
Wednesday August 13, 2014

pm session

[url]http://www.mapmyrun.com/view_workout?w=688747561[/url]

Trying to combine walking :run: with the transition to paleo/atkins to get down to the 105kg weight class (instead of current 105kg+ Oly lifting weight class).

Tim Babcock 08-14-2014 08:35 AM

Re: The Shed 'O Pain
 
Shoulder Mobilization Routine
10 air squats
5 GHDSU
3 rounds

10 KBS 35#
1 HSPU
15 KBS
2 HSPUs
25 KBS
3 HSPUs
50 KBS
5 rounds
33:10
Forearms were barely hanging on towards the end. Most of the HSPUs were strict, some were kipping.

1 ring muscle up on the :30 for 5 minutes. 10 total.

JT Kalnay 08-14-2014 11:50 AM

Re: The Shed 'O Pain
 
@Tim, so that's 1500 of the 10,000 done?

Thursday August 14, 2014

goblet squat, overhead squat, pass through, ankle mobility warmup

5 circuits of
pull downs
bench presses
curls
strict presses
sit ups
back raises

Finished with 1 mile on the treadmill, trying to lengthen my stride. My stride has gotten so short that people are asking why I'm "shuffling" when I should be walking. I shortened my stride a lot after the July 8 injury and then the july 26th re-injury. Gotta get it lengthened back out again.

Oly practice tomorrow at CTown then Saturday at Rubber City Weightlifting.

JT Kalnay 08-14-2014 02:16 PM

Re: The Shed 'O Pain
 
Thursday August 14, 2014

Congratulations to my friend Rhonda who got her first muscle up today!

Tim Babcock 08-15-2014 07:11 AM

Re: The Shed 'O Pain
 
5 pull ups
10 push ups
15 air squats
3 rounds

10 KBS 35#
1 muscle up
15 KBS
2 muscle ups
25 KBS
3 muscle ups
50 KBS
5 rounds
39:49
Bumping the weight up on Sunday. 45#.

JT Kalnay 08-15-2014 04:08 PM

Re: The Shed 'O Pain
 
@Tim, so that's 2,000 done?

I am a definite no for the trip to Tiffin on Sunday, but am interested in the SoP on Sunday morning.

Friday August 15, 2014

5 snatches at 65# focusing on rebending knees, keeping it close, and getting into a full squat.

5 snatches at 95# focusing on same things

5 c&j at 95# focusing on rebending knees, keeping it close, and getting into a full squat, then jerking it straight up

5 c&j at 115#, same things

60 double unders

Am going to try to get to training weight on the lifts tomorrow.

Tim Babcock 08-16-2014 09:31 AM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 35, 45, 53, 61, 72# (These went well. It had been awhile.)
10 Pronators
5 rounds

Spent 20 minutes setting a new problem. A work in progress.

JT Kalnay 08-16-2014 12:12 PM

Re: The Shed 'O Pain
 
Saturday August 16, 2014

Oly Practice With Coach

snatches to 72kg
c&j to 105kg
cleaned 110, couldn't do anything with it.

Then........
3,3,3,3,3,3 back squats 20kg, 50kg, 70kg, 80kg, 100kg, 120kg

Then....
3,3,1 OHS, 20kg, 40kg, 50kg

It's inhumane to ask a 53 year old with arthritis and a replacement hip to do squats after Oly practice!!!!

JT Kalnay 08-17-2014 08:52 AM

Re: The Shed 'O Pain
 
Sunday August 17, 2014

Some stretching

21 minutes of continuous activity with light kettlebells and a roller wheel (which really gave my back a good stretch)

some HSPU skill practice, some false grip ring pullup practice, some dip practice.

Overall an easy day.

Watched Tim complete swings 2001-2500 of the 10k kb swing challenge. The kettlebell looked a little heavier today...

Tim Babcock 08-17-2014 09:32 AM

Re: The Shed 'O Pain
 
Mobility Work
Shoulder Mobilization Routine
3 rounds

10 KBS 45#
1 Press 95#
15 KBS
2 Presses
25 KBS
3 Presses
50 KBS
5 rounds
37:58
First day with 45#. Really torched the grip. Had to split the set of 50s into 25 and 25. Pleased with the time. One-fourth of the way through the challenge.
"Simple, but not easy."

Tim Babcock 08-18-2014 08:48 AM

Re: The Shed 'O Pain
 
Mobility Work
10 Wallballs
5 pull ups
2 rounds

3 Front Squats at 45#, 65#, and 95#.

10 KBS 45#
1 Front Squat @ 120#
15 KBS
2 Front Squat @ 120#
25 KBS
3 Front Squat @ 120#
50 KBS
5 rounds
39:46
I am wearing holes in my hands. May have to start wearing gloves. Front squats felt much better today.

JT Kalnay 08-19-2014 04:50 AM

Re: The Shed 'O Pain
 
Monday August 18, 2014

Mobility

Snatch Practice
went 10 for 12, up to 155 with the two misses at 160

C&J Practice
went 12 for 12, up to 215

Walked 3.8 miles (this was extremely painful for the last mile)

Tim Babcock 08-20-2014 07:56 AM

Re: The Shed 'O Pain
 
Mobilization Routine
5 pull ups
10 push ups
15 air squats
2 rounds

3 bench presses at 45#, 95#, and 115#.

10 KBS 45#
1 Bench Press @ 135#
15 KBS
2 Bench Presses @ 135#
25 KBS
3 Bench Presses @ 135#
50 KBS
5 rounds
34:43

I bought a pair of baseball gloves to wear during these workouts. They worked even better than I thought they would. Only one hot spot on one of my fingers.

Tim Babcock 08-21-2014 03:12 PM

Re: The Shed 'O Pain
 
Shoulder Mobilization Routine
5 burpee pull overs
2 rounds

10 KBS 45#
1 pull up
15 KBS
2 pull ups
25 KBS
3 pull ups
50 KBS
5 rounds
36:23

Hands are tender, even with the gloves. Pull ups were a lot harder than I thought they would be. Pull ups are hard when you don't have much grip left. Kind of a suckfest today.

JT Kalnay 08-22-2014 04:37 AM

Re: The Shed 'O Pain
 
Tuesday August 20, 2014

Travel day

Wednesday August 21, 2014

Rest day while working in Minnesota

Thursday August 22, 2014

Rest day

So, no exercise on tues/wed/th. I thought it would make my back/hip/leg feel much better, but it didn't. Think I might need one final trip to the chiroquack to get this back looked after.

Tim Babcock 08-23-2014 11:31 AM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff. Had a great time. Lots of easy and moderate problems. Always good to climb with Jeff. Did some dips to finish up.

JT Kalnay 08-23-2014 03:41 PM

Re: The Shed 'O Pain
 
Friday August 22, 2014

Walked 2 miles


Saturday August 23, 2014

CrossFit Mobility Cert (didn't meet my expectations)

Tim Babcock 08-24-2014 08:43 AM

Re: The Shed 'O Pain
 
5 pull ups
10 push ups
15 air squats
shoulder mobilization routine
3 rounds

3 front squats @ 45#, 65#, and 95#.

10 KBS 53#
1 front squat 125#
15 KBS
2 front squats
25 KBS
3 front squats
50 KBS
5 rounds
49:17
First day using 53# kettlebell. Took my time and focused on front squat and swing form. Very grinding workout. Looking to improve on my time today. Nice to have JT there to keep me company.

JT Kalnay 08-24-2014 09:59 AM

Re: The Shed 'O Pain
 
Sunday August 24, 2014

Watched KB swings 4001-4500.
The KB seems to be getting larger...


Did 20 minutes of constant motion under light tension.
5x65# deadlifts, 10x10#kb curls, 10x10#kb presses, 10x10#kb snatches, 10x10#kb swings, 3 pullups, 5 rounds.

GHD stretching.

10 TGUs with 10# kb

The 10 pounder was perfect for rehab. Enough to get me sweaty and to pay attention, not enough to re-injure.

So I think I've decided to go back to my split style of movements.
The Oly shoes and squats are just too much on my hips and pelvis.
I went looking for instructional videos and found these three amazing videos.

[url]https://www.youtube.com/watch?v=h32BVGSIhSs[/url]
[url]https://www.youtube.com/watch?v=jXZ3LtRVdig[/url]
[url]https://www.youtube.com/watch?v=t3KkZfRCuPs[/url]

The third lift is amazing! Watch his left hand. It starts out in reverse deadlift and he has to flip it to catch it at the top!!!

JT Kalnay 08-25-2014 10:33 AM

Re: The Shed 'O Pain
 
Monday August 25, 2014

Warmup
Goblet squat hold, pass throughs, hip flexors, ankles, walking lunges, overhead walking lunges.

Snatch Practice
10xPVC
10x31#
10x65#
5x95#
5x135#
1x140#

Did all these split style wearing sneakers, instead of squat style wearing Oly shoes. This was MUCH easier on my hips and back.

Snatch Deadlifts
3-3-3-3-3
135-185-185-185-185

Am going to go back to single lifts on single days during the week with an accessory and then try for training weight on Saturdays with my coach.

JT Kalnay 08-26-2014 12:16 PM

Re: The Shed 'O Pain
 
Tuesday August 26, 2014

Rowed 2.5k in 13:45

Without stopping, except to move from station to station
Bench press 25x45#
10 walking lunges holding 10# in each hand
Bench press 25x65#
10 walking lunges holding 10# in each hand overhead
Bench Press 25x95#
Leg press 25x100#
Bench press 25x115#

Then I walked up the 5 stories from the gym in my building to my condo.

Tomorrow am going to practice split cleans, split jerks, and clean grip deadlifts. (did split grip deads yesterday)

Tim Babcock 08-26-2014 04:19 PM

Re: The Shed 'O Pain
 
Double Under Practice (I managed to do 30 in a row)
Shoulder Mobilization Routine
3 rounds

10 KBS 53#
1 HSPU
15 KBS
2 HSPUs
25 KBS
3 HSPUs
50 KBS
5 rounds
39:40

Very hot in the Shed this afternoon. The heat contributed to some nasty blisters on my hands. I grossed out my family. There's no way I'll be able to workout tomorrow with a kettlebell. Hopefully Thursday. On a positive note I'm half way through the Kettlebell Challenge.

JT Kalnay 08-27-2014 11:03 AM

Re: The Shed 'O Pain
 
@Tim, nice job getting the mojo back on dubs!
30 this time, 40 next time, and then it'll be 107.

Wednesday August 27, 2014

Goblet squat, pass throughs, walking lunges, walking overhead lunges

split clean and split jerk practice.

Got some decent weight overhead.

Need to drill using the heavy weight as a ceiling that I push against to get myself low, rather than trying to push the bar up, I need to push myself down then just stand up!

Julie Foucher was training by herself at the same time I was training by myself, she's a very interesting person to talk to.

JT Kalnay 08-28-2014 01:44 PM

Re: The Shed 'O Pain
 
Thursday August 28, 2014

Rest Day

The Thursday and Friday before Labor Day are two of my favorite days to live in downtown Cleveland. The Air show is sat/sun/mon over the labor day weekend, but on Thursday and Friday the Blue Angles and other jets practice over downtown. They buzz between the buildings and do all kinds of crazy things. It's very exciting.

Tim Babcock 08-28-2014 03:31 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Double Under Practice
Shoulder Mobilization Routine
3 rounds

10 KBS 53#
1 muscle up
15 KBS
2 muscle ups
25 KBS
3 muscle ups
50 KBS
5 rounds
42:55

I made some tape gloves for today's workout. Not perfect, but much better. It was hard to do the muscle ups with so much tape but I got through it.

JT Kalnay 08-29-2014 11:50 AM

Re: The Shed 'O Pain
 
Friday August 29, 2014

That blister is pretty gross. I can see why your family was disgusted!

Simulated Oly Comp

Snatch warmups
One attempt at 135, 145, 155. made all three attempts

C&J warmups
One attempt at 205, 215, 225, made all three attempts

Given this result, I think I am going to compete tomorrow at the Speed Shop Open. I don't know if I can get the 182kg total needed to qualify for the 2015 Pan Ams, but will give it a shot. May take a more aggressive approach to opening weights as an experiment.

Tim Babcock 08-30-2014 08:29 AM

Re: The Shed 'O Pain
 
2 Problems
3 TGU's 35, 45, 53 ,61, 72# (The 72 pounder felt heavy today.)
10 Pronators
5 rounds

JT Kalnay 08-30-2014 02:03 PM

Re: The Shed 'O Pain
 
Saturday August 30, 2014

A good day lifting at the Reaction Krav Maga + CrossFit Speed Shop Open today. Thanks to the Speed Shop and all its volunteers for putting on a top notch meet. Thanks also to Coach Daniel Bell and Coach Mike Walker and Coach Kat Lee for such excellent game day management and help learning to lift. Thanks also to Coach Carl Dei for keeping an eye on me during the week at CTown CrossFit. Had a career day going 70-74-78(Pr) on the snatch and 104-107-113(PR) on the C&J for a PR total of 191. This meets the qualifying standard for the 2015 Pan Am Games in Puerto Rico next June and is a big step towards my goal of qualifying for the 2016 World Championships. There's still a long way to go, but every step forward is a step in the right direction. Congratulations to all the Rubber City Weightlifting crew who lifted some serious weight. See you next Saturday.

JT Kalnay 08-31-2014 08:49 AM

Re: The Shed 'O Pain
 
Sunday August 31, 2014

Some warmup, then 30 minutes of:
20 box ups
T2b, pullups, pushups

Ankle mobility (ouch)
Psoas mobility (double ouch)

Watched Tim grind through another 500 fKB swings in the 10k KB swing challenge. He's rounded the far pole and is headed for home, one grinder at a time.

Tim Babcock 08-31-2014 09:03 AM

Re: The Shed 'O Pain
 
Mobility Work
5 pull ups
10 push ups
15 air squats
Shoulder Mobilization Routine
3 rounds

3 Front Squats @ 45, 65, & 95#.

10 KBS 53#
1 Front Squat @ 130#
15 KBS
2 Front Squats
25 KBS
3 Front Squats
50 KBS
5 rounds
47:50

Felt pretty good today. Nice to have JT along for the ride. Lots of life lessons to be learned attempting challenges. Patience and determination can get you far. One step at a time.

JT Kalnay 08-31-2014 04:05 PM

Re: The Shed 'O Pain
 
Sunday August 31, 2014

PM Session

Walked one mile around the farm. For the first time in weeks (months?) my leg did not fall asleep and my back only complained without actually hurting. Things are looking up.

Tim Babcock 09-01-2014 08:35 AM

Re: The Shed 'O Pain
 
Mobility Work
Double Under Practice
Shoulder Mobilization Routine
3 rounds

35 KBS 53#
15 Push Ups
15 KBS
15 AbMat Sit ups
10 rounds
54:02
500 more in the books.

Finished with 30 mechanically sound double unders.

Bonus day with JT. Good to have him.
"The only easy day was yesterday."

JT Kalnay 09-01-2014 09:03 AM

Re: The Shed 'O Pain
 
Monday September 1, 2014

Watched Tim "Labor" through a tough training day and get KB reps 6001-6500. Only 3500 to go.

Regular Warmup
(pass throughs, goblet squats, walking lunges)

snatch practice
15x65
15x95
1x115
1x145

snatch grip deadlifts
10x145
10x175

A good day greasing the groove with lighter weights after Saturday's mega comp.

JT Kalnay 09-02-2014 12:01 PM

Re: The Shed 'O Pain
 
Tuesday September 2, 2014

While remaining in constant motion:

25 bench press at 45#
25 back squats at 95#
25 lat pull downs at 45#
25 situps
10 back extensions
25 bench press at 95#
15 back squats at 185#
15 lat pull downs at 75#
25 situps
10 back extensions
10 bench press at 145#
10 back squats at 245#
10 lat pull downs at 115#
10 situps
10 back extensions

a nice little circuit in between snatch day (Monday) and C&J day (Wednesday)

JT Kalnay 09-03-2014 10:45 AM

Re: The Shed 'O Pain
 
Wednesday September 3, 2014

Warmup
Lots of squats, walking lunges, and ankle work.

C&J
10x65
10x95
5x115

Just trying to move perfectly today. My back was a little tender so I didn't want to go heavy so I focused on feeling every part of the movement.

Rest day on tap for tomorrow.

Tim Babcock 09-03-2014 03:15 PM

Re: The Shed 'O Pain
 
5 pull ups
10 push ups
15 air squats
Shoulder Mobilization Routine
2 rounds

10 KBS 53#
1 HSPU
15 KBS
2 HSPUs
25 KBS
3 HSPUs
50 KBS
5 rounds
35:59

Felt a little easier mentally tonight.

JT Kalnay 09-04-2014 03:19 PM

Re: The Shed 'O Pain
 
@Tim, that's pretty fast for 500 KB swings!
Have you been practicing them lately or something?

Thursday September 4, 2014

Was supposed to be a rest day but I felt good so I went to the gym and did deadlifts.

10x135
5x225
3x295
1x345
1x395
1x425
1x445
10x295 unbroken

Tim Babcock 09-04-2014 03:24 PM

Re: The Shed 'O Pain
 
Double Under Practice (not too good tonight)
Shoulder Mobilization Routine
3 rounds

10 KBS 53#
1 pull up
15 KBS
2 pull ups
25 KBS
3 pull ups
50 KBS
5 rounds
38:50

@JT, a little.

Very hot this afternoon in the Shed. Got through it though. 2500 left.

JT Kalnay 09-05-2014 10:39 AM

Re: The Shed 'O Pain
 
Friday September 5, 2014

Warmup

Snatch Practice

5 for 5 at 75
5 for 5 at 105
5 for 5 at 135
4 for 5 at 155
1 for 1 at 165

Mental state (hot, sweaty, not very angry) and yesterday's deadlifts really affected today's lifts. C&J practice on tap tomorrow at RCW. Will be squatting on sunday at the SoP.

JT Kalnay 09-06-2014 12:15 PM

Re: The Shed 'O Pain
 
Saturday September 6, 2014

C&J practice at Rubber City Weightlifting
I stank

Then did back squats up to 130kg.

My 10 year old niece Emma came to the weightlifting club today and had a good time. She said she wants to go back next time. It's amazing how fast she picked up the movements.
[url]http://youtu.be/BJe5ZgUG-mU[/url]

She also did 20 pullups....


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