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

Tim Babcock 10-25-2014 08:26 AM

Re: The Shed 'O Pain
 
Not much zip today...

10 problems
3 rounds of shoulder mobilization routine

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

JT Kalnay 10-25-2014 09:14 AM

Re: The Shed 'O Pain
 
Saturday October 25, 2014

5 TGUs on each side
3x10, 2x15

OHS
5x11#
5x45#
10x45#
5x65#
4x95# (failed on #5)
7x75#
8x75#

Metcon
10 rounds of:
10 box ups (24" box)
5 deadlifts (135#)
my back cramped so I stopped after 5 rounds.
"Life to WOD another day..."

Going to walk around the farm a few times this afternoon in the windy autumn sunshine.

JT Kalnay 10-25-2014 12:21 PM

Re: The Shed 'O Pain
 
Saturday October 25, 2014

PM Session
A nice walk around part of the farm.
[url]http://www.mapmyrun.com/workout/776234733[/url]


Compare to the last time I was in walking shape: (in peru)
[url]http://www.mapmyrun.com/routes/view/390886800[/url]

Tim Babcock 10-25-2014 04:49 PM

Re: The Shed 'O Pain
 
PM session...

Went up to the res and and did 5 hill sprints.
Came back to the Shed and did an hour of mobility work. Hips feel better.
Nice evening.

Tim Babcock 10-26-2014 08:14 AM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 pull ups
5 burpees

Bench Press
5 45#
5 65#
5 95#
5 115#
5 135#
5 145#
3 155#
1 165#
1 175#

Metcon (JT inspired)
10 burpee buy in
25 kbs 35#
5 pull ups
5 rounds
10 burpees buy out
9:56

100 dubs
1:09 (1:05 is my PR) I'm probably going to have to go unbroken to get under 1 minute)
Got 74 unbroken

JT Kalnay 10-26-2014 08:40 AM

Re: The Shed 'O Pain
 
Sunday October 26, 2014

Bench Press
5 45#
5 65#
5 95#
5 115#
5 135#
5 145#
3 155#
1 165#
1 175#
15x 155 (to failure)

Metcon
10 burpee buy in
25 kbs 15#
3 jumping pull ups
5 rounds
10 burpees buy out
10:20 (first time I've gone that long without sitting down in a long time)

50 single unders
25 unbroken dubs
10 unbroken dubs

Will get in some walking in the beautiful fall sunshine this afternoon.

JT Kalnay 10-27-2014 02:45 PM

Re: The Shed 'O Pain
 
Monday October 27, 2014

Worked with my coach to find appropriate opening weights for the American Championships coming up on Saturday November 1st.

Hit 78kg in the snatch, and just missed at 80 and 81kg, so I am going to open at 70-72 depending on how 65 feels in the warmup. Hit 105 in the c&j and missed badly at 110 (PR is 113). Will start at 100-102 depending on how 90 feels in the warmup.

I feel a LOT better about the upcoming comp now that I've hit some decent numbers in a simulated comp like today. The key will be to do the best I can and not worry too much about what anyone else is doing while still being aware of what they are doing in case I need to up a lift by 1kg to win...

Jeffrey Fortuna 10-27-2014 04:54 PM

Re: The Shed 'O Pain
 
Monday 10 27, 2014

Overhead Squat (2-2-2-2 @ 80% 1RM) 95lb
Overhead Squat (3-3-3-3 @ 80% 1RM) 95lb

4 Rounds For Time:
400 Meter Run
1 Legless Rope Climb
25 Hand Release Push-ups

20:51

JT Kalnay 10-28-2014 01:40 PM

Re: The Shed 'O Pain
 
@Jeff, I'm kinda jealous that your 80% OHS is more than my PR....

Tuesday October 28, 2014

Walked .8 miles downhill to the box
stretched, rolled, swung a light kettlebell
walked .8 miles uphill in the rain

At first walking home in the rain made me feel tough, but then it just made me feel wet and miserable...

Tim Babcock 10-28-2014 04:14 PM

Re: The Shed 'O Pain
 
2 problems
3 TGU's 35, 45, 53, 61, & 72#
5 rounds

5 attempts at new problem. Last one was successful.

Spent 10 minutes practicing strict bar muscle ups. I was able to complete one successfully.
[URL="https://www.youtube.com/watch?v=qY3ZqR2gCl8"]https://www.youtube.com/watch?v=qY3ZqR2gCl8[/URL]
WFS

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 (added 5#)
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

JT Kalnay 10-29-2014 04:59 PM

Re: The Shed 'O Pain
 
Wednesday October 29, 2014

4 days until American Championships.

Am in the taper.

snatches
3x45
3x75
3x105
1x135
1x155

C&J
3x135
3x165

Rowed 1000m in just under 4 minutes.

Then, I was stupid. I had a lot of energy so I did 10 unbroken kipping pullups after doing 5 unbroken strict pullups. Now my biceps hurt. Stupid stupid stupid. Tomorrow will be a complete rest day, Friday a travel day, and then competing from 3-5pm on Saturday.

JT Kalnay 10-30-2014 11:01 AM

Re: The Shed 'O Pain
 
Thursday October 30, 2014

Walked one mile. My stride felt longer and looser than it has in quite a while, actually since I hurt my back on July 8th. Had so much energy I felt like running. But, then I quickly flashed back to yesterday's pullup debacle and recalled that I do in fact have a competition on Saturday and all this energy is the result of tapering after 6 brutal weeks of focused training, so I didn't run. I came back inside and sat down. Am actually twitching right now. Need to do some meditation and visualize some good lifts and anticipate the happiness (relief) I'll feel after the competition.

Travel day tomorrow and I'm not taking my computer so my next post will likely be sunday night or Monday morning.

Tim Babcock 10-30-2014 03:13 PM

Re: The Shed 'O Pain
 
1 problem
10 burpees
5 rounds

1 problem
5 good mornings 45, 65, 75, 95, 100#
5 rounds

1 problem
5 HSPU
5 rounds

Finished up with 5 kipping muscle ups.

JT, have a safe and fruitful trip. Good luck!

Tim Babcock 11-01-2014 01:45 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff and Norm. Good time.

Tim Babcock 11-02-2014 08:03 AM

Re: The Shed 'O Pain
 
Mobility Work
10 kbs 35, 45, 53#
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

OHS
5 @ 45, 65, & 95#

OVERHEAD SQUATS AND ROPE CLIMBS (TIME)
10 Overhead squats 95#
1 Rope climb
9 Overhead squats
1 Rope climb
8 Overhead squats
1 Rope climb
7 Overhead squats
1 Rope climb
6 Overhead squats
1 Rope climb
5 Overhead squats
1 Rope climb
4 Overhead squats
1 Rope climb
3 Overhead squats
1 Rope climb
2 Overhead squats
1 Rope climb
1 Overhead squat
1 Rope climb
17:25

100 double unders
1:42

JT Kalnay 11-02-2014 02:59 PM

Re: The Shed 'O Pain
 
American Masters Championship Trip Report

182kg total wins gold medal in 105+ category for 50-54 age group at 2014 American Masters Championship

Got to talk to and lift with legend Tim Guarino.
He is so fast he makes a cobra look like a three-toed sloth.
He won the 105 category.

Friday October 31, 2014
I should have known better than to fly through Atlanta on a Friday....
'nuff said.

Saturday November 1, 2014
Snatch
70, 74, 78
Was ahead by 3kg after the snatch, which was a surprise.
The 78 felt so solid I think I could have gone 72, 76, 80, but I was so concerned with winning and didn't want to be too far behind after the snatch and the most serious contender has snatched more than me before. So, I wanted to be sure I didn't have to make up too much ground in the C&J.

C&J
100, 104 (winning lift), 114 (miss, PR attempt)
I had it won after the 104 so I went for a PR at 114.
I cleaned it and had a real good poke at the jerk, even locked out my right arm, but then my left arm collapsed in a pretty spectacular miss.

Sunday November 2, 2014
An uneventful trip home.
I had just read John Grisham's new book Gray Mountain, which is about mountain top strip mining in Appalachia and on the flight back I witnessed several strip mining sites from the air and they are just as appalling as they are described in the book.

Tim Babcock 11-03-2014 04:21 PM

Re: The Shed 'O Pain
 
Good trip report, JT.

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

1 problem
10 ab wheel rollouts
5 rounds

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 (added 10#)
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 (only made 12 seconds)
10. 20 second hang / 1 pull up (only made 14 seconds)

JT Kalnay 11-04-2014 05:47 AM

Re: The Shed 'O Pain
 
Monday November 3, 2014

lacrosse ball rolling
pass throughs
held a goblet squat
triceps smashing and rolling

10 sets of 5 front squats
5 with just the bar
5 with 40kg
trying to learn how to front squat correctly

20 knee rebending deadlifts with 40kg
trying to learn how to stand up correctly

walked a mile at a comfortable pace

JT Kalnay 11-04-2014 04:09 PM

Re: The Shed 'O Pain
 
Tuesday November 4, 2014

20 minutes of rolling and stretching and moving slow.
rowed 1k.

10 rounds of:
20 one arm dumbbell presses with progressively heavier weights each round, started at 5# ended at 50#
5 empty bar snatch movements (e.g., floor to low hang, low hang to pockets, pockets to overhead, high hang to pockets, ...)

5 rounds of:
10 kbs, 20#
10 box jumps, 12" (this was really hard)

Finished up with:
jerk dips from the box
5 sets of 5 with 75#
focusing on moving the bar straight up and down

jerks from the box
5 sets of 5 at 75#
focusing on moving the bar straight up and down

Tim Babcock 11-04-2014 04:47 PM

Re: The Shed 'O Pain
 
Mobility Work
5 KBS + 5 Goblet Squats 35, 45, 53#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

5 front squats @ 45, 65, & 95#

A. emom – 12mins
odd – 7 K2E
even – 5 Front Squat @ 135#
B. emom – 12mins
odd – 0.20 mile on airdyne
even – 10 wall balls 20# 10′ target
C. emom – 12mins
odd – 10 KBS 53# + 20 DU
even – 12 abmat situps
D. emom – 12mins
odd – 6 HSPU
even – 6 CTB chin ups

JT Kalnay 11-05-2014 05:38 PM

Re: The Shed 'O Pain
 
@Tim, that sounds like 48 minutes in one of the inner rings of hell....

Wednesday November 5, 2014

Walked 1.5 miles
Rowed 1k

Prowler Push Pyramid
No words can describe how horrible and wonderful and painful and fulfilling this was...
Start with an empty prowler and a pile of 45# plates at point A.
Push the prowler to point B (which was 30 yards of blacktop away)
Walk back to point A.
Pick up a 45# pound plate and farmer carry it to prowler.
Push prowler to point A then back to point B.
walk back to point A.
Pick up another 45# pound plate and farmer carry it to prowler.
Rinse and repeat until you have the whole pile of 45# pound plates on prowler (which today was luckily only 4 plates)
Rinse and repeat unloading the prowler.
Stop to hurl and spit and curse as needed

After the prowler pyrmiad, while putting it all away, the class doing the WOD in the box was doing their CrossFit total. A couple of 20 somethings were pretty impressed with their 300# deadlift and for some inexplicable reason were disrespecting one of my forty-something friends who had just deadlifted 405#. He was, understandably, pretty pleased with himself. I know, it makes no sense why they'd disrespect someone twenty years older who just deadlifted 100 pounds more than they did. As I walked by I decided to support my friend so we went back and forth doing 405# deadlifts for a while. So these were "cold bar" deadlifts for me. At some point the 20 somethings felt shame and skulked away and I felt better for my friend.

Snatch Practice
5x75
5x95
5x125

JT Kalnay 11-07-2014 06:40 AM

Re: The Shed 'O Pain
 
Thursday November 7, 2014

10 TGUs on each side with a 20# KB.
On one of these, every vertebrae in my back popped in a rippling rifle shot progression. After the initial shock it felt great.

Rowing Research
Rowing For Distance versus Rowing For Calories
Many people have asked me about strategies for rowing for time vs. rowing for calories. My research discovered that the Concept2, which was initially known as an ergometer ("Erg"), doesn't actually measure distance but instead measures force applied (e.g., ergs). It computes distance from the ergs. After poking around I found the erg equation. The erg equation includes a quadratic term. The distance equation is a second derivative of the erg equation and thus is linear. Therefore, as you speed up, the rate at which calories are counted increases exponentially while the distance covered increases linearly. Here's some data points from yesterday's experiment

I rowed 1 minute at each of the following speeds, and recorded the average watts, distance, calories, and calories per her. As you can see, the calories increase exponentially and the distance increases linearly, with the big inflection point in the exponential curve being around 1:50/500.

time/500 watts distance calories cal/hour
4:00 25 125 6 387
3:40 32 135 6 410
3:20 43 149 7 447
3:00 59 159 8 480
2:40 83 185 9 582
2:20 120 210 11 713
2:00 191 249 15 956
1:40 320 291 23 1339

So what does all that mean? It means, if you're rowing for distance, going a little faster gets you to the finish line a little faster. If you're rowing for calories, going a little faster gets you to the finish line a LOT faster, especially if you can go faster than 1:50/500m.

Clean and Jerk Practice
5x95
5x125
5x155
5x185
1x195
1x205
1x215

4:00

Tim Babcock 11-07-2014 09:22 AM

Re: The Shed 'O Pain
 
Good to get after it after two days of conferences.

Mobility Work
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

3 HBBS @ 45, 65, 95, & 135#

1. Squats
3 HBBS E2MO2M for 20 minutes @ 185# (30 altogether)

2. For time
10-9-8-7-6-5-4-3-2-1 Jerks, 115, no racks
1-2-3-4-5-6-7-8-9-10 Pull ups
17:42

3. For time
200 Double unders – every time you break complete 5 GHDSU (ended up doing 25)
46-53-52-6-41-2
6:41

JT Kalnay 11-07-2014 11:25 AM

Re: The Shed 'O Pain
 
Friday November 7, 2014

Today's rowing data, from 1minute intervals:

3:23/500 148m 43W 7Cal 444 cal/hr
3:09/500 149m 42W 8Cal 479 cal/hr
2:52/500 174m 68W 8Cal 546 cal/hr
2:42/500 185m 82W 9Cal 582 cal/hr
2:40/500 187m 85W 9Cal 591 cal/hr
2:23/500 208m 118W 11Cal 701 cal/hr
2:22/500 211m 122W 11Cal 719 cal/hr
2:05/500 239m 178W 15Cal 909 cal/hr
2:03/500 243m 187W 15Cal 940 cal/hr
1:52/500 267m 247W 19Cal 1149 cal/hr
1:51/500 270m 255W 19Cal 1178 cal/hr
1:44/500 286m 303W 22Cal 1343 cal/hr

The combined rowing data from yesterday and today:
As I fill this in we'll be able to plot the distance vs. calorie curve more accurately.
Right now it is shaping up to have a beautiful linear vs. exponential curve contrast

4:00/500 125m 25W 6Cal 387 cal/hr
3:40/500 135m 32W 6Cal 410 cal/hr
3:23/500 148m 43W 7Cal 444 cal/hr
3:20/500 149m 43W 7Cal 447 cal/hr
3:09/500 149m 42W 8Cal 479 cal/hr
3:00/500 159m 59W 8Cal 480 cal/hr
2:52/500 174m 68W 8Cal 546 cal/hr
2:42/500 185m 82W 9Cal 582 cal/hr
2:40/500 185m 83W 9Cal 582 cal/hr
2:40/500 187m 85W 9Cal 591 cal/hr
2:23/500 208m 118W 11Cal 701 cal/hr
2:22/500 211m 122W 11Cal 719 cal/hr
2:20/500 210m 120W 11Cal 713 cal/hr
2:05/500 239m 178W 15Cal 909 cal/hr
2:03/500 243m 187W 15Cal 940 cal/hr
2:00/500 249m 191W 15Cal 956 cal/hr
1:52/500 267m 247W 19Cal 1149 cal/hr
1:51/500 270m 255W 19Cal 1178 cal/hr
1:44/500 286m 303W 22Cal 1343 cal/hr
1:40/500 291m 320W 23Cal 1339 cal/hr

JT Kalnay 11-08-2014 10:24 AM

Re: The Shed 'O Pain
 
Saturday November 8, 2014

Walked one lap around the muddy farm.

Swam 24 minutes continuously. It is odd to be in the pool with no triathlon circled on the calendar. It's interesting how much math and physics my brain does while swimming.

Tim Babcock 11-08-2014 12:45 PM

Re: The Shed 'O Pain
 
Bouldered at the CRG with Jeff. Not many sends today. Lots of work on harder problems.

JT Kalnay 11-09-2014 09:54 AM

Re: The Shed 'O Pain
 
Sunday November 9, 2014

The Shed 'o Pain lived up to its name this morning...
It was brisk when we started and sultry when we finished.
There seems to be some kind of local weather phenomenon that occurs inside the Shed when people start lifting and moving and met-conning (is that a word?)

Strength and Skill
OHS
5xpvc
5x11#
5x45#
5x65#
5x75#
5x95# (PR!)

Metcon
50 KBS, 20#
5 rounds of:
3 T2B (these were easy today and are no longer a "goat")
5 burpees (these were incredibly hard, moving 255# in a burpee is hard)
7 thrusters (75#, I used 75# b/c I haven't done a thruster during the Obama administration and remember them being hard, they weren't hard, maybe Oly lifting makes thrusters easier)

50 KBS, 20#
20:15

Tim Babcock 11-09-2014 10:51 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

OHS
5 45#
5 65#
5 95#
3 115#
3 135#
3 155# [URL="https://www.youtube.com/watch?v=llc5DnpUaeQ&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=llc5DnpUaeQ&feature=youtube_gdata_player[/URL] WFS
1 165#
1 175#
1 185# [URL="https://www.youtube.com/watch?v=10_vdHzHRWk&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=10_vdHzHRWk&feature=youtube_gdata_player[/URL] WFS

Metcon
10 minute AMRAP
30 dubs
15 ground to overhead 75#
3 rounds + 35 reps (pretty slow)

Tim Babcock 11-10-2014 07:24 PM

Re: The Shed 'O Pain
 
1 problem
10 pronators
5 rounds

1 problem
10 reverse wrist curls
5 rounds

5 additional problems
Worked in 1-2-3-4-5-6-7-8-9-10 rep of strict ring dips (55 total)

Finished up with a few muscle ups and hangboard work.

JT Kalnay 11-11-2014 10:55 AM

Re: The Shed 'O Pain
 
Monday November 10, 2014

Two hours of supervised snatch drills with Coach Dan Bell at RCW.
Since we have 51 weeks until the next meaningful meet, we are breaking it down to the basics and starting over to try to do it right.

About an hour of yesterday's practice involved moving an empty bar from about 2 inches up and down into the power position. Another half hour involved moving the empty bar from the top of the knee caps to the power position. My glutes and hammies are screaming today. Who knew that the lower body was used in Oly Lifting....

Tim Babcock 11-11-2014 04:36 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53#
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

“Jack”
AMRAP 20:
10 Push Presses 75#
10 Kettlebell Swings 53#
10 Box Jumps 24"
10 rounds
Kept the throttle at 80%. Towards the end it probably went up to 85% to keep on the 10 round pace.
I did this same workout almost 2 years ago at Grandview Crossfit. I didn't quite make 10 rounds then. I am pleasantly surprised I was able to get as far as I did. The only thing different is that I did mostly step ups instead of box jumps. They don't seem to gas me as much.

JT Kalnay 11-11-2014 06:19 PM

Re: The Shed 'O Pain
 
Tuesday November 11, 2014
Veteran's Day in the States, Remembrance Day in Canada

Speed and Strength Day
Rowing, 500m intervals, 1 minute rest in between each interval
500 in 4:01
500 in 3:31
500 in 2:50
500 in 2:32
500 in 2:10 (had to start actually working here)
500 in 1:55 (had to work a little harder)
500 in 1:37:3 (this was an all out make your head spin effort)

Deadlifts
3x135
3x225
1x315
1x405
1x455
1x495
2 misses at 500
1x405
5x315 unbroken

Presses
5x45
5x95
5x125

Push Presses
5x155
3x175
3x195, and then I was out of gas so I sat down for ten minutes...

Walked 1.25 miles

JT Kalnay 11-12-2014 02:52 PM

Re: The Shed 'O Pain
 
Wednesday November 12, 2014

Rest Day

Walked 1.2 miles at 2.0mph on the dreadmill, increasing the incline slowly.

Did 50 knee cap to power position rebends with an empty bar.

Tim Babcock 11-12-2014 04:47 PM

Re: The Shed 'O Pain
 
2 problems
TGUs 5/35, 4/45, 3/53, 2/61, 1/72#
10 pronators
5 rounds

A few bar muscle ups.

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 (added 10#)
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

Tim Babcock 11-13-2014 04:46 PM

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

3 Front Squats @ 45, 65, 95, 115, 135, 155, 165, & 175#

Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
11 rounds + 5 reps
That's a lot of dubs.

JT Kalnay 11-13-2014 05:36 PM

Re: The Shed 'O Pain
 
@Tim, yep that is a lot of dubs.

Thursday November 13, 2014
First official snowfall in Cleveland for winter 14-15.

Rowed 1k

Snatch Practice
5x45
5x75
5x105
5x135
1x145
1x155
1x165
missed three times at 176 (which would have tied a PR)
5x105 from the high hang

Front squats
2x3x105
2x3x135
2x3x165
1x3x195
1x215
1x235
1x255

Rowed all out for as long as I could, which was 1200m.

JT Kalnay 11-14-2014 12:20 PM

Re: The Shed 'O Pain
 
Friday November 14, 2014

CrossFit HQ posted my rowing video on Facebook, check it out.

Mobility Work

Rowed 1k

C&J Practice
5x45
5x75
5x105
5x135
5x165
5x195

The cleans were really hard after yesterday's front squats.

Tim Babcock 11-15-2014 10:18 AM

Re: The Shed 'O Pain
 
2 problems
10 pronators
5 rounds

1 problem
1 ring muscle up
10 rounds

Did a few bar muscle ups to finish.

JT Kalnay 11-15-2014 10:45 AM

Re: The Shed 'O Pain
 
Saturday November 15, 2014

Lots of rolling and stretching.

TGUs
2x10# on each side
2x15# on each side
3x15# on each side

More rolling and stretching.

Metcon
10 rounds of:
10 KBS, 10 boxups

This got me pretty sweaty on a brisk 26F day in Northern Ohio.

JT Kalnay 11-16-2014 09:47 AM

Re: The Shed 'O Pain
 
Sunday November 16, 2014

The pond is completely frozen over, on 11-16-14.
I don't think I understand global warming....

Some mobility work
2 tgus on each side with 15#
knee rebending drills

clean practice
3x75
3x95
3x115
3x135
3x165

metcon
10 burpee buy-in (burpees! yay!)
10 rounds of:
3 pullups
5 wbs, 20#, 10' target

10 burpee cash-out (burpees! yay! said no-one ever...)
15:57


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