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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.... |
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. |
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. |
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. |
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. |
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.
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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. |
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 |
Re: The Shed 'O Pain
Monday February 16, 2015
1 mile farmer's walk, 25# in each hand. |
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. |
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. |
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 |
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. |
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) |
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. |
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. |
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! |
Re: The Shed 'O Pain
Bouldered at CRG with Jeff. Fun.
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Re: The Shed 'O Pain
Sunday February 22, 2015
3+ miles in the Everglades. |
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 |
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#. |
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.... |
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! |
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. |
Re: The Shed 'O Pain
Thursday February 26, 2015
Walked 1 mile carrying 10# in each hand. This is really hard. |
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. |
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! |
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] |
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] |
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 |
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. |
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!:) |
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...) |
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. |
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. |
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. |
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. |
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. |
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. |
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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