Re: The Shed 'O Pain
 

Yesterday-Rest Day;)

Today
3 TGU's each arm 35-45-53-61-72
1 problem
5 rounds

5 deadlifts 205, 225, 245, 260, 275 (the first rep of each set was the hardest) no misses
2 problems
5 rounds

10 hip extensions
10 GHD sit-ups
1 problem
5 rounds

Re: The Shed 'O Pain
 

Wednesday 1-16-2012
C-Town CrossFit

Warm-Up / Skill:
Group Warm-up:
15 Push-ups
10 Shoulder Dislocates
7 T2B
Plank Hold - 20 count.
(3 rounds)

Strength: Overhead Squat (5,5,3,3,3,1)
10 minutes to complete sets.
Weight increases each round.
Get low or no go.
(5x 65, 5x 75, 3x 75 ran out of time)

Metcon:
30-20-10-5 for time.
Box jumps 24
Pull-ups
Overhead squats 45# (Rx 75/35)
20:03

It was a nice surprise to see JT at C-Town. Luckily, he didn't stay long enough to see me get my but whooped by a stupid wooden box.

Re: The Shed 'O Pain
 

Thursday January 17, 2013

My thighs and shoulders still aren't right from KALSU-2-65 on Tuesday.
Still, pushed ahead with 2nd official Kili workout:

1.1 miles on the treadmill at 15% (previous was 1.0)
1 round of stairs top to bottom (previous was 0.0)

Then did 1 round of:
10x55# Sumo Deadlifts
15x12" step ups
20x8# WBS
(1:46)

The 10-15-20 is prepping for a one-year test.
On my first day at Ctown CrossFit I did 4 rounds of that in 13:53, and nearly died. The 1:46 for one round today, after my mountain climbing prep, was very encouraging. It will be interesting to compare the 13:53 to whatever I get one year later.

Re: The Shed 'O Pain
 

Worked out at the Field House with Eric.

Mobility Work
A couple rounds of Cindy.

Snatch
Slowly worked up to 125#. Tried a couple at 135#. Not feeling it. Worked in a couple of snatch balance reps. I will work these in to the rotation.

Met Con
30 HSPU
40 Pull Ups
50 Kettlebell Swings-Had to use a 50# dumbbell. This definitely slowed me down.
60 Sit-ups
70 Burpees
16:35-I really wanted to get it under 15:00. I may try this again at the Shed this weekend.

Re: The Shed 'O Pain
 

Thursday 1-17-2013
First night of the CRG winter boulder league.
100-Flash
200-Flash
300-Flash
400-Flash
500-Flash
600-Flash
700-Flash
800-Second go (720 points)
900 DNF (but I did much better on it than I thought I would. I'll have to work it next week.)
When I left the gym, I was tied in first place with Jeremy Gursky. He did the 900 but it was only worth 720 by the time he sent it, but he hadn't sent the 800. He was working it when I left. I'm sure he'll get it. But Judd showed up late and I have no doubt that he'll flash everything except the 900 and he may get that second go.

Tim-I wouldn't mind doing that WOD with you on Monday or I saw one on the Gymnastics WOD site that I would like to try:
For QUALITY
PERFORM in any order:
50 Ring Rows
50 Strict Toes to Bars
100 Push Ups
Lena would like to come on Monday if it's ok with you. Maybe we can get her to set some new problems for you. :)

Re: The Shed 'O Pain
 

Friday January 18, 2013

Strength
2-2-2-2-2-2 Hang Snatch (got up to 135#)
10-10-10 RDL (135, 145, 155)

Metcon
21-15-9
OHS with a dumbell in each hand
3x dubs
9:30

My thighs and shoulders still aren't right from Tuesday...

Re: The Shed 'O Pain
 

Friday 1-18-2013
C-Town CrossFit
Warm-Up / Skill:
Skill:
The Press & Push Press

Metcon:
5 rounds for time of:
30 Squats
10 Toes To Bar
10 Push Presses 75# (Rx115/85)

16:20

Re: The Shed 'O Pain
 

Saturday January 19, 2013

Two hour kettlebell seminar.
'nuff said...

Re: The Shed 'O Pain
 

Saturday 1-19-2013
Bouldered at CRG with Tim for about an hour. Ran through the week one comp problems 100 through 800.

Re: The Shed 'O Pain
 

Bouldered at CRG with Jeff. Did a little better than two weeks ago.

Later at the Shed...
Mobility Work

Snatch Balance

3 65
3 80
3 95
3 115
3 125
2 135 - missed 3rd attempt
Tried several attempts at 155. Came very close a couple of times. The margin for error is very small when the weight starts getting heavy.
Also tried a few attempts at the jerk behind the neck at 205#. Again very close but no success.