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

JT Kalnay 11-08-2015 05:49 AM

Re: The Shed 'O Pain
 
Saturday November 7, 2015
6 days until the championship

Walked a mile around the farm, with the big loppers, pruning tree branches that stuck too far out into the trails.

You want a WOD some time? Do a mile of lopping!

JT Kalnay 11-08-2015 02:20 PM

Re: The Shed 'O Pain
 
Sunday November 8, 2015
5 days until the Championships
Walked 1.5 miles on rough terrain in the morning.
Walked 1.0 miles with the loppers in the afternoon.
Tiring!

Tim Babcock 11-08-2015 02:22 PM

Re: The Shed 'O Pain
 
Back from Athens after a nice visit with Mary. Time to workout.

1 problem
10 push ups
5 rounds

1 problem
5 strict HSPUs
5 rounds

1 problem
1 bar muscle up
5 rounds

5 additional problems

3 rounds of hanging for 1 minute on the pull up bar with 1 minute rest in between.

JT Kalnay 11-09-2015 11:46 AM

Re: The Shed 'O Pain
 
Monday November 9, 2015
100 hours until the championship

Walked over to CTown on a lovely November day.
Stretched.
Snatches (no misses)
3x45#
7x95#
1x115#
1x135#
1x155#
Walked home on a still lovely November day.
In another life (after Oly lifting is over, before Oly lifting began) I would take off the afternoon and go play golf.

Tim Babcock 11-09-2015 05:17 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Four sets of:
Romanian Deadlift x 6 reps 155, 170, 185, 205#
Rest 60 seconds
25 Double-Unders Practice
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds
*Hold your most vertical position for 5 seconds before making your descent back to the floor.
B.
Complete as many rounds and reps as possible in 15 minutes of:
0.25 mile AirDyne
10 Push-ups
20 Air Squats
8 rounds + 0.25 mile on AirDyne

5 strict ring muscle ups 0, 0, 8, 8, 25# (It's been awhile since I've been able to do one with 25#)
[URL="https://www.youtube.com/watch?v=vDBrA5VU3mw"]https://www.youtube.com/watch?v=vDBrA5VU3mw[/URL]
WFS
3 strict bar muscle ups.

Tim Babcock 11-10-2015 04:15 PM

Re: The Shed 'O Pain
 
15 problems

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest.
Half Crimp
30, 30, 30, 30, 30# (I was able to hold on but finger opened a bit.) 30# next time.
2 finger
0#-6 sec, 7 sec, 5 sec, 8 sec, 8 sec (0# next time)
Pinch
10# (10# next time)

Worked in 100 push ups, some goblet squat holds, and candlesticks.

JT Kalnay 11-11-2015 05:40 AM

Re: The Shed 'O Pain
 
Tuesday November 10, 2015
3 days until American Championships

Walked a half a mile in a light mist.

At CTown
stretching and mobility
clean and jerk tuneup
7x135#
1x155#
1x175#
1x195#
no misses

Going to do some walking and stretching but no lifting on wed/th then compete on Friday.

JT Kalnay 11-11-2015 02:50 PM

Re: The Shed 'O Pain
 
Wednesday November 11, 2015
49 hours from lifting...

A few short walks, a little stretching and PT.

Tim Babcock 11-11-2015 05:00 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Turkish Get-Up x 2 reps each arm 45, 53, 62, 71#
Rest 60 seconds
Strict Pull-Ups x 5 reps 20#
Rest 60 seconds
Kettlebell Swing x 15 reps 45, 53, 62, 71#
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 10 Ring Dips
Minute 2 3 ring muscle ups
Minute 3 15 Kettlebell Swings

3 strict bar muscle ups

Tim Babcock 11-12-2015 04:37 PM

Re: The Shed 'O Pain
 
15 problems. All problems first go, except one.

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest.
Half Crimp
30, 30, 30, 30, 30# - 35# next time.
2 finger
0#-6 sec, 7 sec, 9 sec, 10 sec, 10 sec =42 sec (0# next time)
Pinch
10# 8, 5, 10, 6, 5 sec (10# next time)

Worked in 5 sets of 10 push ups. Some handstand holds, candlesticks, goblet squat holds, and gymnastic rolls.

Good luck to JT! I'll be thinking of you tomorrow night. Keep me posted.


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