Re: The Shed 'O Pain
 

Tuesday June 10, 2014

Ridiculous travel day with multiple delays. It sucked.


Wednesday June 11, 2014

Snatch practice.
I stank.
Could barely get 155# (1 for 5) or 150# (2 for 5).

Not a good feeling just 10 days before the comp...

Re: The Shed 'O Pain
 

AM
Mobility Work

1 problem
5 strict pull ups
10 push ups
15 air squats
10 pronators
5 rounds

1 problem
3 GHDSU
5 Back Extensions
10 reverse wrist curls
5 rounds

PM

Airdyne Workout
1 minute work + 1 minute rest for 20 minutes
Kept the load indicator on 7.
Mobility Work

Back seized up yesterday. It's already getting better. It was tough this morning.

Re: The Shed 'O Pain
 

Mobility Work

TGU's
5 35# each arm
4 45#
3 53#
2 61#
1 72#

Metcon
1 footless rope ascent
5 strict HSPU
15 hip extensions (was going to do kbs but back was saying no)
5 rounds
11:28 (hspu's slowed me down on the last 2 rounds)

EMOM 1 strict muscle up for 10 minutes
1 0# strict ring muscle
1 5#
1 10#
1 15#
1 20#
1 strict bar muscle up
1
1
1
1

Re: The Shed 'O Pain
 

Thursday June 12, 2014

Walked to Ctown CrossFit (about .9 of a mile, all downhill)

C&J Practice

Hit 235!

Cleaned 245, missed the jerk, would have got it with a springy comp bar.


Did 1 snatch at 145 and hit it.

Walked home (about .9 of a mile, all uphill)
Back kinda clinched a little under my left shoulder blade on the walk home..

Re: The Shed 'O Pain
 

Friday June 13th, 2014

8 days until Oly comp.

Rowed 1k, rigorous mobility work, then Oly practice (snatch).
[url]http://www.coachseye.com/v/JlTM?utm_source=ios&utm_medium=app&utm_content=watch_copy&utm_campaign=shared_email4-1[/url]
Didn't suck as bad tonight.
Got 72kg, spectacular fails at 75kg and 74kg.

Re: The Shed 'O Pain
 

Eric visited the Shed this afternoon.
Mobility Work
Assorted crawls in the backyard. (going to incorporate these this summer)

WOD
25 box jumps
25 hand release push ups
400m run
15 abmat situps
10 muscle ups
400m run
15 toes to bar
10 hspu
200m run
13:28

Did a few strict bar muscle ups afterwards.
Good to workout with Eric. After working out we had a barbecue in the backyard with several teacher friends and their families. The kids were loving the Shed. Good time.

Links for Eric to check out (or anyone else who's interested).
Gymnastics Complex
[URL="https://www.youtube.com/watch?v=P-ymLGxRiLM"]https://www.youtube.com/watch?v=P-ymLGxRiLM[/URL]
WFS

Ido Portal
[URL="https://www.youtube.com/watch?v=aLogFAbTlDI"]https://www.youtube.com/watch?v=aLogFAbTlDI[/URL]
WFS

Re: The Shed 'O Pain
 

@Tim, @Jeff

Interested in doing a relay triathlon in Norwalk in August?
[url]http://www.trifind.com/re_132758/FisherTitusMapleCityTriathlonDuathlon.html[/url]
I could do the 800m swim, you guys could fight over the bike or run.
If you're not interested, I might try it on my own (in which case the "run" would be a walk).

Re: The Shed 'O Pain
 

Saturday June 14, 2014

perfect weather (except for the deer flies).

Am thinking about a short triathlon in late August or early September. So, I had to go out and see if I could actually walk 3.1 miles...
[url]http://www.mapmyrun.com/workout/607528251[/url]
Was happy for the negative splits.
Now to see if I can swim 800 yards! (and ride a bicycle 16).
This is what happens when you are tapering for an Oly meet.

Re: The Shed 'O Pain
 

Mobility Work (lots)
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

Front Squats
3 45#
3 65#
3 75#
3 95#
3 115#
3 135#
1 155#
1 165#
1 175#

"Jackie" (sort of)
1 mile Airdyne
50 thrusters @ 45#
30 pull ups
8:53 PR (last time was 9:40)

100 Dubs 1:54

Afterwards practiced strict bar muscle ups. Did 10 altogether. Tried very hard to string 2 in a row. Close!
[URL="https://www.youtube.com/watch?v=CeZ3aJpbzaA&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=CeZ3aJpbzaA&feature=youtube_gdata_player[/URL]
WFS

I think I have a bulging disc or pinched nerve in my neck. Friday night it was really bothering me. I had pain radiating down my right arm. Yesterday it felt better and today better still. I'm hoping it's a temporary thing. I think it was brought on by belaying last weekend at the New.

Re: The Shed 'O Pain
 

Sunday June 15, 2014

Mobility work

snatch drills with 45#
c&j drills with 45#

10 minutes of death by kb using a light 20# kb

Toes to bar practice, it wasn't pretty, but it's a record 8 in a row.
[url]http://www.coachseye.com/v/Nf5a?utm_source=ios&utm_medium=app&utm_content=thumbnail_image&utm_campaign=shared_email4-1[/url]