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

JT Kalnay 12-23-2013 03:11 PM

Re: The Shed 'O Pain
 
Monday December 23, 2013

Walked 1 mile on the treadmill, all uphill, up to 5%.

Did curls and presses with 5# in each hand.

Did ground to overheads with 5# in each hand.

Did 10xT2B (these were very very very very very very very hard)

Tim Babcock 12-24-2013 09:55 AM

Re: The Shed 'O Pain
 
Worked out at Crossfit Tiffin with big group of crossfitters

12 Days of Christmas

1 Hand Release Burpee
2 Overhead Lunges 45/25
3 Box Jump 24/20
4 Goblet Squat 53/35
5 Hand Release Push-ups
6 Wallball 20/14
7 Sit-ups
8 KB Swings 53/35
9 Box Step Overs 24/20
10 Ground To Overhead 45/25
11 Grasshoppers
12 Calorie Row
20:53
A lot of good crossfitters. Eric's time was the best at 13:41.

JT Kalnay 12-25-2013 06:16 AM

Re: The Shed 'O Pain
 
Tuesday December 24, 2013

Rowed for half an hour at 12 strokes per minute with the damper at 1, averaging 5 minutes per 500m (this is like walking 1 mph...)

Tim Babcock 12-25-2013 05:10 PM

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

A few air squats, muscle ups, and hang power cleans at 95# and 135#.

"Nasty Girls"
50 air squats
7 muscle ups
10 hang power cleans 135#
3 rounds
10:57 PR as RX'd
I did this wod last April in 13:15.

Exit Ticket
10 GHD Raises
Double Unders 35, 37, 28 (100 total)
3 rounds

Tim Babcock 12-26-2013 09:43 AM

Re: The Shed 'O Pain
 
JT visited the shed today. It was good to have him back.

Mobility Work
10 wallballs
5 pull ups
5 burpees
3 rounds

Front Squats
4 @ 45, 65, 95, 115, & 135#

4 front squats @ 155# EMOM for 10 minutes. Tough!

Metcon:
3 minutes ME over the box burpees. Do a burpee, jump onto the box hop down on the other side and repeat.
Followed immediately by 1 minute of max push presses with 45#
Did 30 of the burpees and 20 push presses.
I was surprised how hard the push presses were after doing the burpees. Shoulders were on fire.

JT Kalnay 12-26-2013 10:25 AM

Re: The Shed 'O Pain
 
Thursday Dec 26, 2013

Visited the Shed 'o Pain today.

Did some easy step overs, held a goblet squat, held some planks, did some PVC movements, did some TGUs, did some less than body weight movements (e.g., ring rows with heels on ground).

One baby step at a time...

Tim Babcock 12-27-2013 10:38 AM

Re: The Shed 'O Pain
 
Mobility Work
10 overhead squats with a 25, 35, & 45# plate
5 pull ups
5 burpees
3 rounds

Hang Snatch
3 45
3 65
3 95#
2 115#
Tried several at 135#. Didn't happen today.

Outlaw Metcon: (sort of, I messed up the numbers)
3 power snatches @ 75#
6 C2B pull ups
9 burpees
6 power snatches @ 75#
9 C2B pull ups
12 burpees
9 power snatches @ 75#
12 C2B pull ups
15 burpees
15 power snatches @ 75#
18 C2B pull ups
21 burpees
13:26

JT Kalnay 12-27-2013 11:45 AM

Re: The Shed 'O Pain
 
Friday December 27, 2013

One month since I hurt my back and I am finally starting to feel whole. It still is sore, but it's no longer injured.

At the Shed...

Simulated walking on uneven terrain carrying 10# kbs in each hand for 10 minutes. This exhausted my hip flexors.

PVC movements, 11# training bar movements, 5# KB movements, some actual pullups.

JT Kalnay 12-28-2013 08:48 AM

Re: The Shed 'O Pain
 
Saturday December 28, 2013

Gad a great walk in the sun.
Back is coming around.
Trekking poles rule!

Workout: Walk
Date: Dec 28, 2013
Distance: 2.63 mi
Duration: 50:43

To view 'Walked 2.63 mi on 12/28/13', follow the link below:
[url]http://www.mapmyrun.com/view_workout?w=452057797[/url]

Tim Babcock 12-28-2013 02:11 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Jeff, Rick, and Rick's nephew, Sean. Beautiful day! Rock was perfect. Completed 12 laps. Not bad considering I haven't been climbing much. Worked in 80 push ups to warm up my elbows.

When I got home I did 5 sets of 10 pronators. I also completed "Fists of Fury." It's a rice bucket routine that lasts about 10 minutes. Felt good.

Tim Babcock 12-29-2013 12:31 PM

Re: The Shed 'O Pain
 
Jeff and JT visited the Shed today.

3 TGU's each arm 20, 35, 45, 53, 61, 72#
6 rounds

A few HSPUs on the parallettes.

"JT"
HSPU
Ring Dips
Push ups
21-15-9
11:36

EMOM for 10 minutes
1 rope ascent

2 bar muscle ups
EMOM for 10 minutes

Fun working out with Jeff and JT.

JT Kalnay 12-29-2013 02:54 PM

Re: The Shed 'O Pain
 
Sunday December 29th, 2013

I can already tell the days are getting longer, and that there are a few more minutes of daylight!

10 tgus each side with 10#.
10 kb snatches on each side with 10#

Bench Presses
10x45
10x65
10x95
5x135
1x185
1x205
1x225 (fail)
1x225
1x245

could have gone heavier, but I have to remember I am recovering from a serious back injury. I think this is a really dangerous time for me, because I am feeling a LOT better, and thus am really susceptible to trying to do too much too soon and getting re-injured. baby steps JT, baby steps...

Tim Babcock 12-30-2013 10:40 AM

Re: The Shed 'O Pain
 
1 problem
10 burpees
10 pronators each arm
5 rounds

1 problem EMOM for 10 minutes. Missed 8th attempt. Not bad.

10 Lunges (5 each leg) 45, 61, 66, 71, 76 (barbell in front rack position)
5 GHD sit-ups
20 Double Unders (These felt solid today)
10 Reverse Curls
5 rounds

JT Kalnay 12-30-2013 02:03 PM

Re: The Shed 'O Pain
 
Monday December 30, 2013

Walked two miles on the treadmill increasing the incline up to 15% by the end. Very sweaty. Walking on the treadmill is actually harder for me than walking outside b/c outside I can use my trekking poles to reduce the side-to-side motion that exhausts my hip muscles. Outside I'm averaging 19 minutes per mile, on the treadmill I average 26 minutes per mile b/c my hips get tired then sore.

Held a goblet squat for two minutes.

Did some easy back squats in the squat rack machine.

Did 10 strict T2B.

Am feeling much better. Need to be very careful not to re-injure.

Tim Babcock 12-31-2013 03:48 PM

Re: The Shed 'O Pain
 
Worked out at Crossfit Tiffin.

500 meter row

10 KBS 35, 53
5 pull ups
5 burpees
2 rounds

Did a few snatches at 95# and 135#

New Years Eve Bar Hop 14 bars at 20 reps each.
snatches 95#
deadlifts 95#
burpees over bar
power cleans 95#
front squats 95#
back squats 95#
toes to bar
bar roll out
bent over rows 95#
pull ups
push presses 95#
thrusters 45#
lunges 45#
I can't think of the 14th exercise and the order is not accurate.
30:31

JT Kalnay 12-31-2013 05:13 PM

Re: The Shed 'O Pain
 
December 31, 2013 (New Year's Eve)

1/2 hour of stretching

5,000m row in 25:29.

By the end of 2014 I want to have this under 20 minutes!

Happy New Years everyone.

Tim Babcock 01-01-2014 09:55 AM

Re: The Shed 'O Pain
 
1 problem
10 pronators each arm
5 rounds

1 problem
10 reverse wrist curls
5 rounds

10 minute rice bucket routine

Very cold in the shed this morning. Couldn't get my toes or fingers warmed up.

JT Kalnay 01-01-2014 12:08 PM

Re: The Shed 'O Pain
 
Wednesday January 1, 2014

A frosty morning in the Shed 'o Pain.

Ten TGUs on each side with a frozen 15# KB.

100 step up and overs (step down to other side rather than stepping back) to a 20" box wearing 25# of weights.

ten strict ring pullups in the false grip

twenty green band ring dips

(oh yeah, guess who made a 'get a strict muscle up' new years res...)

dislocates and toe taps and splits

50 presses of frozen 10# dumbells in each hand.

Overall, a good safe start to the new year with a good sweat and movements that need lots of work.

Tim Babcock 01-02-2014 09:39 AM

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

Thrusters
2 45#
2 65#
2 75#
2 85#
2 95#
2 105#
2 115#
2 125#
2 135#

Metcon
"Muscle Up Karen"
50-40-30-20-10
Wall Balls (20)
10-8-6-4-2
Muscle Ups
20:52
Kept a nice steady pace. I did 10 wall balls on the minute and 2 muscle ups on the 30 seconds (except the 6 round, 3&3). I thought the thrusters warmed me up for the wall balls nicely.

Exit Ticket
100 Double Unders
13-47-15-25

JT Kalnay 01-02-2014 05:53 PM

Re: The Shed 'O Pain
 
Thursday January 2, 2014

Rest day (if you count a terrifying three hour drive in a blizzard to cover a distance that usually takes 45 minutes as "rest").

Tim Babcock 01-03-2014 11:56 AM

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

A few deadlifts, push ups, box jumps.

15 minute AMRAP
9 deadlifts @ 155#
12 push ups
15 box jumps 24"
7 rounds

A little extra mobility work to finish up.

JT Kalnay 01-03-2014 06:22 PM

Re: The Shed 'O Pain
 
Friday January 3, 2014

Walked two miles on the treadmill at speeds ranging from 2.5mph to 2.0mph varying inversely with incline of 0.0% to 15%.

Then, did ten burpees.
The ten burpees were harder than the two miles, just sayin'......

Tim Babcock 01-04-2014 10:25 AM

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

2 problems
5 Good Mornings 45, 65, 75, 95, 115#
10 reverse wrist curls
5 rounds

JT Kalnay 01-04-2014 04:16 PM

Re: The Shed 'O Pain
 
Saturday January 4, 2014

Day 1 of Oly Lifting Cert

It's amazing how heavy a piece of PVC gets on about the 350th rep...

Excellent instruction, 100% time on topic, skilled coaches who know how to coach, lots of motivated athletes, excellent facility. Hard to imagine a better day.

Tim Babcock 01-05-2014 09:53 AM

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

2 hang snatches - 1 power + 1 squat snatch
45#, 65#, 75#, 95#, 115#, 125#, 135# (I had to press it out a little to get the 135# power snatch)

EMOM for 10 minutes
1 hang snatch at 125#(some were power and some were squat)
1 missed on the 9th rep. I quickly reset and got it within the minute.
I am encouraged with my snatching.

Metcon:
5 bar muscle ups
25 double unders
9:56
I had a bit of a melt down with the double unders. The last two rounds were ugly. Just a few days ago the dubs felt easy.

To finish up I did 5 sets of 6 GHD sit-ups and VooDoo Flossing on the elbow.

JT Kalnay 01-05-2014 02:15 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
@Tim, double unders on the day after Good Mornings on the day after deadlifts is different than double unders after a rest day. deads followed by good mornings is a big load.

Sunday January 5, 2014

Second Day of Oly Lifting Cert

Another excellent day of learning how to coach the lifts.
I really appreciated that the focus was on how to teach the lifts.
I got to do a lot of coaching while seated today, which was a good thing.

Tim Babcock 01-06-2014 09:24 AM

Re: The Shed 'O Pain
 
2 problems
10 burpees
10 pronators
5 rounds

1 problem
5 strict HSPU
10 reverse wrist curls
5 rounds

10 minute rice bucket routine.

VooDoo flossing on elbow.

JT- I can't wait to get some snatch coaching from you. Sounds like you learned a lot and had a good time.

JT Kalnay 01-06-2014 04:07 PM

Re: The Shed 'O Pain
 
Monday January 6, 2014

3 TGUs with 15# on each side.
TGUs make BTUs.

10 burpees (have I ever mentioned I vehemently dislike burpees?)

walked 2 miles on the treadmill at inclines of up to 10%.
wore sturdier shoes today and that seemed to help with the instability in my prosthetic hip

did 2x10 deadlifts at the amazing weight of, wait for it, drumroll please, 45#...

@Tim, yes I have some new insights and cues for the Oly lifts.

Tim Babcock 01-07-2014 09:48 AM

Re: The Shed 'O Pain
 
Warm up
:15 jumping jacks
:15 squats
:15 mountain climbers
:15 jumping squats
4 rounds
then...
:15 plank
:15 superman
:15 r side plank
:15 l side plank
4 rounds
then...
30/20/30
30 air squats
20 shoulder rollovers
30 OHS w/pvc

5 front squats 45, 65, 95, 115, 135#
5 push jerks 45, 65, 95, 115#

EMOM for 10 minutes alternating movements.
5 front squat @155# (25 total)
5 push jerks @ 115# (25 total)
Tough!

10 minute break

30 burpee muscle ups for time
11:57 Slow! Rings felt slippery.

100 double unders
5-44-13-38

Tim Babcock 01-08-2014 09:37 AM

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

30/20/30
30 air squats
20 shoulder rollovers
30 OHS w/pvc

2 Clean & Jerks
95#, 115#, 135#, 155#

1 clean and jerk EMOM for 10 minutes at 165#.

3 metcons starting every 10 minutes.

50 burpees
3:16

100 KBS @ 53#
7:15

100 Dubs
1:25
55-44-1

JT Kalnay 01-08-2014 12:49 PM

Re: The Shed 'O Pain
 
@Tim: the last two days are probably the biggest volume I've ever seen you post. You are crushing it!

Tuesday January 7, 2014
Rest Day

Wednesday January 8, 2014
3 tgus on each side with 15# (these aren't getting any easier)
1 round of cindy
10 burpees as fast as I could (had to sit down afterwards b/c the room was spinning but I'm going to train them fast rather than slow from now on b/c fast is way more efficient)

walked 2.1 miles at 2.5mph on the treadmill at inclines up to 10%
(training for two week hiking trip to Peru in April)

Burgenner warmup with empty hands
Burgenner warmup with 45# bar
10 snatches at 65#
10 clean and jerks at 65#

JT Kalnay 01-09-2014 01:47 PM

Re: The Shed 'O Pain
 
Thursday January 9, 2014 (is it really Thursday already?)

held a goblet squat as long as I could (ALAIC)
held a front plank ALAIC
held a left side plank ALAIC
held a right side plank ALAIC
20 wall ball shots with a 6# ball

climbed 500 feet on the treadmill (set at 15% incline the whole time)

burgener warmup with empty hands
burgener warmup with 45# bar
5 easy C&J
5 easy snatch

I was nervous to try the C&J and snatch, but they went pretty good.
concentrating on technique.
I was nervous about trying

JT Kalnay 01-10-2014 07:48 PM

Re: The Shed 'O Pain
 
Friday January 10, 2014

Rest Day, spent some time coaching rowing at CrossFit Legacy in Barberton. It's a nice facility and Brian is a good guy.

Shed 'O Pain on tap for tomorrow and Sunday.
Gonna to try to work just a little harder, while still being smart about my back.

Tim Babcock 01-11-2014 10:42 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 54, 53#
5 pull-ups
5 burpees
3 rounds

30/20/30
30 air squats
20 forward rolls
30 OHS pvc

Overhead squats
10 45#
10 65#
10 95#
10 115#
8 135#

Metcon
12 minute AMRAP
4 HSPU
6 GHD sit-ups
8 KBS 72#
8 rounds + 5 reps

EMOM for 10 minutes
3 muscle ups
20 double unders
Alternating each minute
15 muscle ups + 100 dubs.

Spent about 15 minutes trying to do a backward roll to support on the rings. Made some progress but not there.

JT Kalnay 01-11-2014 10:59 AM

Re: The Shed 'O Pain
 
Saturday January 11, 2014

Playoff football on tap for this evening, Shed 'o Pain on tap this morning.

5 15# tgus on each side.
20 pass throughs

5x5 deadlifts with burgener warmups in between
135, 135, 135, 135, 155

4 rounds of cindy in 8 minutes, heart and lungs were good to go but my back didn't want to do any more pullups.

25 single unders on the jump rope, "jumping" approximately 1/4 inch to let the rope go under.

JT Kalnay 01-11-2014 02:29 PM

Re: The Shed 'O Pain
 
Saturday July 11, 2014

PM Session (training for Peru)

Walked 3.13 mi on 1/11/14'
541 elevation gain
under an hour
very promising
[url]http://www.mapmyrun.com/view_workout?w=460536473[/url]

JT Kalnay 01-12-2014 11:27 AM

Re: The Shed 'O Pain
 
Sunday January 12, 2014

TGUs, rolling, pass throughs, Bergener warmups.

Strict Presses
10x45
10x65
5x95
3x115
3x135
failed at 165

Push Presses
5x135, 3 sets

12-9-6 (not for time)
20# kb snatches
burpees (2014 burpees (fast) not 2013 burpees (slow))
20# wbs, 10' target, fast and unbroken.

Tried to do each subset as fast as possible to work explosive power and quickness instead of working "grind it out" speed.

Jump rope cash out, (about 30 singles and 13 dubs)

Tim Babcock 01-12-2014 12:08 PM

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

1 campus board lap
5 shoulder to overhead 45,65,95,115,135#
10 reverse wrist curls 41#
5 rounds

1 additional campus board lap.

JT Kalnay 01-13-2014 02:28 PM

Re: The Shed 'O Pain
 
Monday January 13, 2014

The only thing MapMyRun got right on this WOD was the time.
I guess it's not that accurate when you're walking up and down the same 35' hill over and over and over.
This walk was done in howling wind with driving rain.
[url]http://www.mapmyrun.com/workout/461949953[/url]

JT Kalnay 01-13-2014 02:30 PM

Re: The Shed 'O Pain
 
Going to be team teaching an Oly class at CrossFit Tiffin with Jared on 1/25 from 11 to 1. It'll be the third in a series of lessons. This lesson will focus on cleans. All are welcome.


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