Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53, 61, 72#
10 Pronators
5 rounds

2 Problems
10 ab roll outs
10 roll ups
5 rounds

It was good to see you post on the log, Jeff. I hope your shoulder starts feeling better.
I'm heading to Crossfit Tiffin tomorrow. We are going to do "Murph." I am hoping to get under 40 minutes.

Re: The Shed 'O Pain
 

Saturday November 9, 2013

Walked a couple of miles, sprinted about 800 yards dragging 50 pounds of luggage...

My note to United Airlines:

Dear United Airlines,
Six out of seven of your employees did the best they could today, one had an epic fail. The mechanic in Seattle fixed the plane so it flew just fine to Denver. Yes it took three hours, but he fixed it right. The pilot kept us informed of what was happening and why, which didn't make the delay any shorter, but at least kept me in the loop. Beatrice the stewardess smiled and offered condolences and fed and watered us the best she could, she didn't break the plane and most of us knew that. The steward and the man I assumed was a sky Marshall were paragons of polite but certain advice to the woman who didn't realize the stewardess didn't break the plane. The customer service rep at the united club did her best to find a seat on a much later flight, but still a flight home. So good job to those five. However, to the man at the gate who "released" my seat on the earlier flight, the one that I RAN through Denver airport to get after united made me late, the man who first pretended I was invisible (which was difficult b/c I was dripping sweat on his shoes) while he continued to board the connecting flight for which I had a boarding pass, and who then sought to embarrass me by talking down to me about the rules and procedures and how "old guys like you who are flying for the first time should get to the airport earlier b/c it can be confusing". See that word that says "platinum" on the boarding pass? That means I fly on your airline, a lot. See that connecting flight info on the boarding pass? That means its united's fault, not mine, which everyone but you seems to understand. Please consider another line of work, this one does not suit you.

Re: The Shed 'O Pain
 

What a great day!
Worked out at Crossfit Tiffin.
Mobility Work
A few muscle ups, pull-ups, and air squats.

"Murph"
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
39:37
I partitioned the pull ups, push ups, and air squats into 25 sets of 4-8-12. I was able to keep a pretty good pace. I ran the first mile in 7:30 and the second mile in 8:00.

Stood around and talked for about 30 minutes afterwards. Worked in about 20 bar muscle ups. The Speal bar is perfect for these.

It was good to throw down with Eric and about 10 others. Their box is really taking off. They have a nice facility with good people.

Re: The Shed 'O Pain
 

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

Overhead Squat
45# 3
65# 3
95# 3
115# 3
135# 3
155# 1
165# 1
175# miss
175# 1
185# 1

100 burpees for time
9:25 Felt hard. Slow.

Re: The Shed 'O Pain
 

@Tim, that's a HUGE OHS!!!! Rock on brother!!!

Sunday November 10, 2013

after a week on the road, and 8 days after the USAW comp, it was time to touch a bar again

warmup
jumped rope, agility work, goblet squats, ...

snatch practice
felt like i'd never snatched before (was trying not to bend arms on 1st or 2nd pull)

clean practice
felt like i'd never cleaned before (was trying to get triple extension)

jerk practice
well, I'm a jerk most of the time, so this comes naturally....

Re: The Shed 'O Pain
 

Sunday 11-10-2013

Spent 4-1/2 hours at CRG to set three problems. Two hard and one moderate. Nothing I particularly cared for. Still, I only need to set two more problems for November.

Re: The Shed 'O Pain
 

1 problem
10 ring rows
10 pronators each arm
5 rounds

1 problem
10 hip extensions
roll ups
5 rounds

1 problem
20 ab mat sit ups
5 rounds

1 problem
10 push ups
5 rounds

Re: The Shed 'O Pain
 

@Jeff, you'll get much faster in a hurry. The first dozen are tough, then you get a feel for your style and they just go up!

Monday November 11, 2013, Remembrance Day (Veteran's Day)

5 rounds, not for time, increasing weight each time

5 KB snatches each side (20, 30, 40, 45, 50)
5 OHS (45, 55, 65, 75, 95) (dropped 1x@65 and 2x@95) (@ Tim, that 185# OHS is FREAKING AMAZING!!! :super:)
5 walking lunges (empty, 5, 10, 15, 20)
5 bench presses (45, 95, 115, 165, 205)
5 T2B (did 10 unbroken on lest set)


AMTAYW: 1RM Bench Press
225, 245, 255, 265, 275 (was near the 1RM and the stick figure models in the room didn't look like they'd be any help if I got stuck under the bar so I stopped at 275).

Speaking of the stick figure models.
(1) they were extremely attractive
(2) they were working their non-existant butts off
(3) they were concentrating on perfect form on all movements with a very skilled (and lucky?) stick figure trainer
(4) they were a little put off by my bulk, grunting, and sweating...
(5) one pair of them asked the trainer to show them how to do overhead squats b/c "that looks harder than what we're doing". She didn't know how to teach the movement, and much to her credit she politely asked me if I would coach up her clients on the OHS. After a millisecond of consideraing the pros and cons, I agreed to help her, b/c she asked so politely and seemed genuinely interested. :evilsmile

Re: The Shed 'O Pain
 

10 KBS 35#
5 Wallballs
5 pull ups
5 Burpees
3 rounds

Deadlift
3 135#
3 155#
3 185#
3 205#
3 225#
1 245#
1 255#
1 265#
1 275#
1 285#

Outlaw Metcon:
9 Bar Muscle ups
50 Split Jumps
30 Wallballs
7 Bar Muscle ups
40 Split Jumps
20 Wallballs
5 Bar Muscle ups
30 Split Jumps
10 Wallballs
16:39

Re: The Shed 'O Pain
 

Tuesday November 12, 2013

5 rounds, increasing weight each time:

5x jumping deadlifts (deadlift to triple extension and airborne)
95, 135, 185, 205, 225

5x dumbell hang cleans (to speed up hands)
15, 20, 25, 30, 40

5x dumbell split jerks (to speed up hands and practice getting lower in split)
20, 30, 40, 45, 50

Finished with some heavier deadlifts.

Long day flying tomorrow...