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

Tim Babcock 03-06-2014 04:20 PM

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

1 problem
5 burpees
10 reverse wrist curls
5 rounds

50 burpees for time:
2:43 PR (last week was 2:59)

Last nights metcon was 5 rounds

Great story JT (though I'm glad I wasn't there).

JT Kalnay 03-07-2014 01:03 PM

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

Rest/Travel day.

JT Kalnay 03-08-2014 09:39 AM

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

Goblet squat and pass through warmup.
30 double under buy-in (2:16, this was ugly)

Oly practice (I stank, thank god the meet was last Saturday not today)
Snatches to 135#.
C&J to 135#.
I really didn't have it today.

30 double under cash-out (1:14, much better)

Tim Babcock 03-08-2014 04:04 PM

Re: The Shed 'O Pain
 
Completed 14.2 at Crossfit Tiffin

Warm up
Row 500 meters
Mobility Work
Overhead squats starting with 10 & 25# plates. Then worked up to 135# with a barbell. Worked in some C2B pull-ups too.

Workout 14.2

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.
Completed 84 reps.
I wasn't really sure what to expect, but I wanted to make it through the round 12. 4 reps short. The 3 minutes goes really fast.

Lisa, Mary, and a friend from work came out to cheer me on. It was nice to have them there.

Tim Babcock 03-09-2014 08:47 AM

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

Front Squats 5@ 45, 65, 95, 115, and 135#

Front Squat @ 155#
EMOM 5,5,5,5,3,3,3,3,3,5 Mentally and physically tough.

Metcon
10 wall balls
10 T2B
10 KBS 53#
10 minute AMRAP
4 rounds + 20 reps

100 dubs in 1:12

Not much zip today. Just got through it. It was nice having company.

JT Kalnay 03-09-2014 08:51 AM

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

Good to be back at the Shed 'o Pain!

goblet squat, pass through, air squat warmup

1x95# OHS
1xC2B (just had to prove I could do both)

Half hour doing step ups onto a 12" box carrying 10# in each hand and carrying 10# in may pack (training for Peru).

JT Kalnay 03-10-2014 03:12 PM

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

@Tim, nice job moving 641 spots up the leaderboard.

2.5 miles on the treadmill, all uphill, all with 10# in my dorsal duffel.

goblet squats, 45# OHS to a box.

Tim Babcock 03-10-2014 03:29 PM

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

Deadlift
5 135#
5 155#
5 175#
3 195#
3 215#
3 235#
1 255#
1 275#
1 300# Haven't pulled 300 in a long time. Felt good.

Metcon
"Ryan"
7 muscle ups
21 burpees
5 rounds
15:59 PR Last PR was at Seneca East on 1/2/13. 16:23.
14.3 should be "Ryan." ;)

JT Kalnay 03-11-2014 12:07 PM

Re: The Shed 'O Pain
 
@Tim, nice job on the 300#. That's enough to bend the bar. Yes you would likely move way up the leaderboard if Ryan were programmed...

Tuesday March 11, 2014
Air squat, goblet squat, pistol progression warmup.

Deadlifts for strength.

Hang cleans and hang snatches for technique.

Tim Babcock 03-12-2014 10:17 AM

Re: The Shed 'O Pain
 
30 band pull aparts
3 sets of 3 kettlebell arm bar each arm 20#, 35#, 45#

5 wall balls
5 pull ups
5 burpees
3 rounds

Thrusters
5 45#
5 65#
5 85#
5 105#
3 125#
3 135#
2 145#
1 150#
1 155#
1 160# PR
[URL="https://www.youtube.com/watch?v=sI8CmI5YmOY"]https://www.youtube.com/watch?v=sI8CmI5YmOY[/URL]

Metcon
3 backward rolls over the bar
7 hang power cleans 135#
11 box jumps 24#
5 rounds
12:57


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