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

JT Kalnay 02-11-2015 06:36 PM

Re: The Shed 'O Pain
 
@Tim, that's three WODs in one day, you should list them as a.m., lunch, p.m.!!

Wednesday February 11, 2015

The snatch experiment continued. Worked on the "butt-up" (e.g., clean) snatch today with wide (collar-to-collar) grip, outer ring grip, and narrow grip. Narrow grip worked the best. Was doing the starfish-1/4 squat instead of split. Made it to 75kg again but it was awkward.

Then went back and tried regular snatches.
5 for 5 at 40
5 for 5 at 50
3 for 3 at 55
2 for 2 at 60
1 for 1 at 65
1 for 1 at 70
1 for 1 at 72
missed at 75 (but I was exhausted by this point)

I figure I'll mess around with a few more experiments but ultimately return to "regular" snatches....

Tim Babcock 02-12-2015 04:22 PM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 35, 45, 53
10 pronators
3 rounds

30 minute pyramid hangboard workout.

Worked in 10 sets of 10 push ups.

JT Kalnay 02-13-2015 01:56 PM

Re: The Shed 'O Pain
 
Thursday Feb 12, 2015

Drove to Dayton, Ohio to visit an old friend who is feeling poorly.


Friday Feb13, 2015

Drove home with a heavy heart.

Tim Babcock 02-14-2015 09:33 AM

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

A few clean and jerks @ 95, 115, & 135#

10 minute EMOM
2 clean and jerks @ 135#

15 minute AMRAP
21 wall balls
0.25 mile AirDyne
9 deadlifts @ 155#
5 rounds + 2 reps

A few toes to bar to finish up.

JT Kalnay 02-14-2015 04:17 PM

Re: The Shed 'O Pain
 
Saturday February 14, 2015

In the Shed 'o Pain

A few clean and jerks @ 95, 115, & 135#

10 minute EMOM
assortment of c&J, snatch, and clatches @ 135#

15 minute AMRAP
3 deadlifts @ 155#
5 wall balls
1 burpee

7 rounds

Then some deadlifts up to 400# to finish up.

Tim Babcock 02-15-2015 04:16 PM

Re: The Shed 'O Pain
 
Climbed at Vertical Adventures with Kent. Took my lead test and lead 4 routes and then bouldered. A big group from the Cleveland area were there. Fun.

JT Kalnay 02-15-2015 04:41 PM

Re: The Shed 'O Pain
 
Sunday February 15, 2015

Walked 1 mile on treadmill increasing incline every .1

Dumbell Presses, Alternating Arms
3x5, 3x10, 3x15, 3x20, 3x25, 3x30, 3x35, 3x40, 3x45, 3x50, 3x55, 3x60
3x65 (there's only the 70s left on the rack!)

Backsquats
3x40, 3x80, 3x120, 3x160, 3x200, 3x240, 3x280
1x300
1x320
1x340
1x360!!!!!

Laid on the floor for quite some time while the earth spun, then showered up.

Tim Babcock 02-16-2015 10:07 AM

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

A few thrusters @ 45, 65, & 95.

10 minutes EMOM
3 thrusters @ 95#

5 rounds for time
10 burpees
35 double unders
8:07

10 muscle ups

JT Kalnay 02-17-2015 05:59 AM

Re: The Shed 'O Pain
 
Monday February 16, 2015

1 mile farmer's walk, 25# in each hand.

Tim Babcock 02-17-2015 05:11 PM

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

10 campus board laps
Worked in 5 sets of 5 HSPUs.

JT Kalnay 02-17-2015 07:01 PM

Re: The Shed 'O Pain
 
Tuesday February 17, 2015

Walked one mile in the balmy Miami heat and sunshine. Nice!

Both thighs and one butt check fell asleep during the walk. That can't be good.

Tim Babcock 02-18-2015 04:22 PM

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

Deadlift
3 @ 135, 155, 185, 205 & 225
1@ 255, 275, & 295

wall balls
kbs 53#
pull ups
21-15-9
8:48

JT Kalnay 02-18-2015 04:40 PM

Re: The Shed 'O Pain
 
@Tim, nice job on the 295 dead!

Wednesday February 18, 2015

Walked about 2 miles. No weights. Trying to give my back a week off to see whether and how much it improves.

Tim Babcock 02-19-2015 09:53 AM

Re: The Shed 'O Pain
 
3 problems
3 TGUs 35, 45, 53, 61, & 72#
10 reverse wrist curls
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-flat sloper
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 (8 sec)
10. 15 second hang / 1 pull up (10 sec)

Tim Babcock 02-20-2015 09:41 AM

Re: The Shed 'O Pain
 
A friend from school came over today and worked out with me. Fun!

10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

Complex 65, 95, 95, 95, 95#
3 bent over rows
3 straight legged deadlifts
3 upright rows
3 cleans
5 sets

Partner WOD
50 box jumps
50 pull ups
50 kb swings 53#
50 jumping lunges
50 shoulder to overhead 95#
50 wall balls
50 burpees
50 abmat sit-ups
17:40
We shared the work evenly.

I did a little coaching on rope climbs and also did a few muscle ups.

JT Kalnay 02-20-2015 04:10 PM

Re: The Shed 'O Pain
 
Thursday February 19, 2015

Swam about a mile in the ocean.


Friday February 20, 2015

Walked about 1.3 miles on the beach.


My back and legs are feeling a little better, but it still hurts to sit down and stand up, and walking too far still makes my back hurt and one leg fall asleep.

JT Kalnay 02-21-2015 01:27 PM

Re: The Shed 'O Pain
 
Saturday February 21, 2015

4+ mile walk, trudge, wade, sprint, swim in the everglades looking for baby alligators. Posted lots of pictures on FB.

Stopped by Caution CrossFit and did 20 snatches, including one at 71kg. Haven't touched a bar in a week!

Tim Babcock 02-22-2015 01:00 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff. Fun.

JT Kalnay 02-23-2015 07:47 AM

Re: The Shed 'O Pain
 
Sunday February 22, 2015

3+ miles in the Everglades.

Tim Babcock 02-23-2015 04:51 PM

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

A few dubs, kbs, and S2Os.

12 minute AMRAP
50 dubs
20 Russian KBS 72#
7 Shoulder to Overheads 115#
3 rounds + 55 reps

10 minute EMOM
odd minutes
7 power cleans @ 135#
even minutes
7 toes to bar

Tim Babcock 02-24-2015 09:18 AM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 35, 45, 53#
10 reverse wrist curl
3 rounds

Pyramid Hangboard Workout-10 sets
Worked in 2 sets of 3 reps of TGUs with 61 & 72#.

JT Kalnay 02-24-2015 11:15 AM

Re: The Shed 'O Pain
 
Tuesday February 24, 2015

Walked for an hour and thirty minutes on the beach, got a little sunburnt and a little dehydrated

Did some C&J like movements in the nicest hotel gym I've ever seen....

Tim Babcock 02-25-2015 04:20 PM

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

A few clean and jerks @ 95, 115, 135, & 155#.

10 minute EMOM
1 clean and jerk @ 165#

10 minute EMOM
2 muscle ups (20 altogether)

10 deadlifts @ 185#
10 over the bar burpees
3 rounds
4:56

A fun workout tonight!

JT Kalnay 02-25-2015 08:27 PM

Re: The Shed 'O Pain
 
Wednesday February 25, 2015

Walked 2+ miles on the beach, found some nice shells.

Surfed for about an hour, found some nice waves.

JT Kalnay 02-26-2015 01:06 PM

Re: The Shed 'O Pain
 
Thursday February 26, 2015

Walked 1 mile carrying 10# in each hand. This is really hard.

Tim Babcock 02-26-2015 03:41 PM

Re: The Shed 'O Pain
 
2 problems
5 pull ups
10 push ups
15 air squats
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...
L campus rung-full crimp
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 (8 sec)
10. 20 second hang / 1 pull up (10 sec)
Did kipping pull ups on pull up bar.

JT Kalnay 02-27-2015 09:39 PM

Re: The Shed 'O Pain
 
Friday February 27, 2015

Snatch practice up to 75kg

C&J practice up to 100kg

Competing in the Arnold next Thursday at noon.

Today, I got invited to the 2015 Master's World Cup in Dallas in August as the American and Pan American Champion!

Tim Babcock 02-28-2015 11:16 AM

Re: The Shed 'O Pain
 
Rode with JT to Crossfit Tiffin and participated in the first 2015 open Workout. Had a good time.
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
98 reps
Kept the pace about 90% to protect the shoulder. The snatches were not as bad as I thought they might be. I was hoping for anything over 2 rounds.

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
185# Super happy to hit this number. JT took a nice video of the lift.
[URL="https://www.youtube.com/watch?v=-eozy0cv3Sk&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=-eozy0cv3Sk&feature=youtube_gdata_player[/URL]

JT Kalnay 02-28-2015 11:33 AM

Re: The Shed 'O Pain
 
Saturday February 28, 2015

-8F when I got in the car this morning to head to CrossFit Tiffin with Tim from the Shed 'o Pain. Thank goodness for heated seats in my hand-me-down car.

Did a bunch of mobility and a dozen snatches and a dozen C&J with light weights while people were doing 15.1 and 15.1A.

Caught Tim doing a HUGE 185# C&J with seconds left on the clock. A good visit to CrossFit Tiffin.
[url]https://www.youtube.com/watch?v=-eoz...e_gdata_player[/url]

Tim Babcock 03-01-2015 09:18 AM

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

1 problem
5 GHDSU
5 rounds

10 minute EMOM
1 problem
no misses

JT Kalnay 03-01-2015 09:44 AM

Re: The Shed 'O Pain
 
Sunday March 1st, 2015

Warmed up with about 5 minutes of light snow shoveling then did an hour or so of body work (e.g., TGUs, holding positions, back extensions, rolling, lacrosse ball). Back felt really good after all that.

Tim Babcock 03-02-2015 04:46 PM

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

5 thrusters @ 45 & 65#

10 minute EMOM
4 thrusters @ 95# (next week will be 5)

10 minute EMOM
3 ring muscle ups
Felt good

DU/Burpee Test
50-40-30-20-10
10-10-10-10-10
6:47

Another good workout!:)

JT Kalnay 03-02-2015 05:30 PM

Re: The Shed 'O Pain
 
@Tim, I threw up a little just reading the du/burpee test...

Monday March 2, 2015

Lots of stretching and mobility
about 10 easy snatches, nothing heavy
about 10 easy C&J, nothing heavy

(not really feeling it on the C&J right now, maybe two-three weeks off has something to do with that...)

Tim Babcock 03-03-2015 04:09 PM

Re: The Shed 'O Pain
 
3 problems
3 TGUs 35, 45, 53, 61, 72#
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...
L campus rung-full crimp/plus 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 (8 sec)
10. 20 second hang / 1 pull up (10 sec)
Did C2B pull ups on pull up bar.

JT Kalnay 03-04-2015 06:16 AM

Re: The Shed 'O Pain
 
Tuesday March 3, 2015

Walked a mile on the treadmill. Right leg fell asleep.
Held some positions and did some stretching.

Tim Babcock 03-05-2015 04:58 PM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

Clean Complex
power clean + squat clean + front squat
65, 95, 115, 135, 155, & 165#
[URL="https://www.youtube.com/watch?v=J2sV5QFQBwg&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=J2sV5QFQBwg&feature=youtube_gdata_player[/URL]
WFS

10 minute EMOM
odd 5 C2B pull ups + 30 double unders
even 10 wall balls

10 minute EMOM
10 box jumps + 1 ring muscle up
I tried different variations of the box jump. The step up and hop down seems to be the fastest and least taxing.

JT Kalnay 03-06-2015 08:20 PM

Re: The Shed 'O Pain
 
Wednesday March 4th, 2015

Drove to Columbus


Thursday March 5th, 2015

Competed at Arnold Championship. 70/75/80kg snatches. 100/107/114kg c&j. The 114 got locked out overhead but had 2 out of 3 red lights. At least one judge thought it was good enough. Can't wait to see it on HookGrip at 300 frames/second.


Friday March 6th, 2015
Trained with Tatiana Kashirina and her coach Vladimir.
Helped a couple of RCW lifters.

A very interesting/encouraging/inspirational/educational few days in Columbus.

Tim Babcock 03-07-2015 10:49 AM

Re: The Shed 'O Pain
 
Completed Crossfit Open WOD 15.2 at Crossfit Tiffin.

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.
85 reps. I beat last year's score by 1 rep. I'll take it.
Shoulder felt a little worked afterwards. Feels fine now.

Sounds like JT had a few great days in Columbus.

JT Kalnay 03-07-2015 12:04 PM

Re: The Shed 'O Pain
 
Saturday March 7th, 2015

@Tim, nice job on 15.2
that's great to get one more rep a year later!

Drove back from Columbus.
Walked one mile around the farm on frozen/slippery paths.
Did some token easy movements in the barn with the 11# aluminum bar.

Tim Babcock 03-08-2015 08:38 AM

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

1 problem
10 ab rollouts
5 rounds

1 problem
5 HSPUs (some strict, some kipping)
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. Made it to 3 minutes.


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