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

JT Kalnay 05-09-2014 04:40 PM

Re: The Shed 'O Pain
 
@Tim, that 185# power clean is legit.

Friday May 9, 2014
Oly Practice
[url]http://youtu.be/8CXY9FG52ws[/url]

10# snatch PR
Ties C&J PR

6 weeks until Pan Am Games in Toronto 6/21

JT Kalnay 05-10-2014 01:34 PM

Re: The Shed 'O Pain
 
Saturday May 10, 2014

MC and Judging at NFT CrossFit, lots o' fun watching some great athletes.
Good to see Jarrod and the crew from Tiffin.

Afterwards, did a deadlift workout. Ran out of room on the bar (didn't have any metal plates). Ran out b/c I got 495!!!!!!

Walked a couple laps around the farm when I got home.

Tim Babcock 05-10-2014 05:46 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
50 minute Hangboard Workout. Actually used edges in my garage.
Worked in 5 sets of 3 TGU's each arm. 35, 45, 53, 61, & 72#
Also 5 sets of 10 pronators.

Concrete was poured in the Shed today. In a week I will be able to move my stuff back in.

Awesome deadlift JT!

Tim Babcock 05-11-2014 07:54 AM

Re: The Shed 'O Pain
 
Worked out with JT and Mary in the garage and driveway.

Mobility Work
10 goblet squats 10, 15, 20#
5 strict pull ups
5 burpees
3 rounds

Front Squat
5 45#
5 65#
5 95#
3 115#
3 135#
3 155#
1 185#

Metcon
run 200m
40 dubs
10 KBS 72#
5 rounds
15:25

JT Kalnay 05-11-2014 08:11 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Sunday May 11, 2014

Happy Mother's Day

On the Drive 'O Desire (which is in front of the Garage 'o Grunts and the Shed 'o Pain {where the concrete is currently curing})

2 minute goblet squat
OHS
10x11#
10x45#
5x65# (Yay!)

Front squats to 245#, bail/fail at 255# (had it moving up though!)
I have to improve my front squat a LOT to achieve my goal of a 300# C&J.
Right now I can power clean more than I can squat clean...

"Metcon"
3 rounds
20 double unders
3 squat cleans at 95#
(I had to sit down after the dubs on each round)

JT Kalnay 05-11-2014 05:00 PM

Re: The Shed 'O Pain
 
Sunday May 11, PM

Walked two laps around the farm.

JT Kalnay 05-12-2014 12:24 PM

Re: The Shed 'O Pain
 
Monday May 12, 2014

walked 1 mile
goblet squat
10x45# OHS

10 snatches @ 95#

10 C&J @ 135#

1 snatch at 135#

Am looking forward to a rest and mobility day tomorrow in advance of Oly coaching on Wednesday.

Tim Babcock 05-12-2014 04:34 PM

Re: The Shed 'O Pain
 
50 minute Hangboard workout (in the shed).
Worked in 5 sets of 20 push ups.

JT Kalnay 05-13-2014 02:38 PM

Re: The Shed 'O Pain
 
Tuesday May 13, 2014

Rest Day
Nearly every cell in my body hurts.
Went for a short walk in the 90F heat.
[url]http://www.mapmyrun.com/workout/568669149[/url]

Tim Babcock 05-13-2014 03:09 PM

Re: The Shed 'O Pain
 
Worked out in the garage with Mary.

10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

Overhead Squat
5 45#
5 65#
5 95#
5 115#
5 135#
2 155#

Metcon
10 alternating DB snatches 40#
5 C2B pull ups
5 Strict HSPU
5 rounds
8:31

Hot today!

JT Kalnay 05-14-2014 01:39 PM

Re: The Shed 'O Pain
 
Wednesday May 14, 2014

2 hours of Oly Practice.
I stank, couldn't keep my arms straight.

But, when I got home, I spotted the Lake Erie Monster.
So, overall, not a bad day...
[url]http://youtu.be/DJ1BScYkJog[/url]

Tim Babcock 05-14-2014 03:33 PM

Re: The Shed 'O Pain
 
Warm up
5 pull ups
5 burpees
3 rounds

1 campus board lap
10 push ups
5 rounds

1 campus board lap
5 ring dips
5 rounds

1 campus board lap
5 HSPU
5 rounds

EMOM 6 minutes
2 ring muscle ups
2 bar muscle ups
(alternating minutes)

JT Kalnay 05-15-2014 11:56 AM

Re: The Shed 'O Pain
 
Thursday May 15, 2014

Feeling really worked from yesterday's Oly practice...

Air squats
Goblet squats
OHS
Empty bar Oly drills with straight arms.
5 rounds, moving continuously
5 C2B pullups, 5 dips (with bands).
Repeat empty bar Oly drills with straight arms.

From yesterday's practice:
Coach: "JT, you have to learn to lift the bar with your legs. You trust your arms more than you trust your legs."
JT: nods head in agreement, sweat drips off nose and forehead.
Coach: "JT, you have big arms, but I can see from way over here that your thighs are at least three times as big as your arms."
JT: nods his head, more sweat drips off.
Coach: "And I can guarantee there's going to be some busted-up old Russian dude with thighs ten times as big as your arms, and he's going to lift a lot of weigh with those thighs."
JT: imagines a Russian lifter with hands sprouting from his thighs.
Coach: "Okay, get on that bar, and don't bend your arms. Lift it and jump."
JT: walks to bar, leaving a trail of sweat and chalk. Lifts bar with straight arms.
Coach: "Good. Now do it 100 more times, and every time you bend your arms we start counting back at zero."
JT: looks at bar loaded with 185#, thinks back wistfully to doing 100 burpees for time...

JT Kalnay 05-16-2014 04:16 PM

Re: The Shed 'O Pain
 
Thursday May 15, 2014

pm

walked a few miles

[url]http://www.mapmyrun.com/workout/571182115[/url]

JT Kalnay 05-16-2014 04:20 PM

Re: The Shed 'O Pain
 
Friday May 16, 2014

Had body composition testing done in the "bod pod" at LCCC.
246.2 pounds
27.2% body fat

this means I ought to be able to get down under 231 without losing any muscle. I know, that fact was obvious to everyone on the planet :icon_spee except me...


Oly practice
snatch to 79kg (failed at 80)
c&j to 105k (failed at 110)
squat cleaned 90kg, want to start squat cleaning everything, power cleaned the 100k and 105k.

5 weeks and 1 day to Pan Ams.
I am sweating the opening weights...

JT Kalnay 05-17-2014 09:49 AM

Re: The Shed 'O Pain
 
Saturday May 17, 2014

Five weeks until the Pan Am Games.

goblet squat, pass throughs, 11# OHS, 45# OHS

squat cleans
5x95
5x115
5x135

snatch grip deadlifts
5x135
5x205
3x275

c&j grip deadlifts
3x325
2x375
1x405
1x425 (this felt heavy)
20x255 (one every thirty seconds)

15 wall ball shots (20# to 10' target)
3x31# squat snatches :yikes:(that's right SQUAT snatches!!!)

Tim Babcock 05-17-2014 10:09 AM

Re: The Shed 'O Pain
 
2 Attachment(s)
Shed is back in business.

10 KBS 34, 45, 53#
5 pull ups
5 burpees
3 rounds

5 clean and jerks at 95# and 115# 2 @ 135#

"Grace"
30 clean and jerks @ 135#
6:30

EMOM 10 minutes
20 double unders (200 altogether)

Every 30 seconds on the 30 seconds for 10 minutes.
1 ring muscle up (20 altogether)

The family and I visited the Rogue retail shop and gym yesterday. Crossfitters paradise.

JT Kalnay 05-17-2014 02:09 PM

Re: The Shed 'O Pain
 
The Physics of Dumping Weights

Consider a 495 pound deadlift dropped from 4' versus a 135 pound C&J dropped from 8'.

PE495 = mgh = 495xgx4 = 1980g
PE135 = mgh = 135xgx8 = 1080g

So, the 495 dead has 1980g units of energy to transfer
and, the 135 C&J has 1080g units of energy to transfer

Assuming that the 135 is produced by 2x45 on a 45 bar, establish area135 as 1 unit. Assuming that the 495 is produced by 10x45 on a 45 bar, establish area 495 as 5 units. The ten 45s have five times as much surface area as the two 45s.

1080g of energy is transferred through 1 area of space.
1980g of energy is transferred through 5 areas of space.
Therefore, 1980g of energy produces 1980/5 energy per unit of area (396).
1080 of energy produced 1080 of energy per unit of area.

Therefore, dropping the 135 from 8' transfers 2.7 times more energy per unit of floor area than does dropping 495 from 4'.

This is the classic bullet and bowling ball problem, or why a small person in stiletto heels does so much damage to a hardwood floor, or why I can easily push a needle through a substance (e.g., your skin) but can't push a can of coke through your skin. It's about force per unit area.

JT Kalnay 05-18-2014 09:17 AM

Re: The Shed 'O Pain
 
Sunday May 18, 2014

Feeling very conflicted about Sam Briggs not making it to the Games b/c of failing at hand stand walks. She did extremely well on all the other events and is last year's champion. On one hand, all the competitors knew that hand stand walks were in the Regionals and had some time to prepare for that movement. On the other hand, not seeing last year's champion b/c of one failed movement seems Draconian. I am delighted that Annie Thorisdottor is back and moving well, and am excited to see the other competitors coming out of the Europe Regional, but still don't have my arms around Sam Briggs not being at the Games. I think I'd feel much better if you had five minutes to establish your longest continuous handstand walk, rather than having one attempt to establish your longest walk. Still, everyone knew the WOD and had the same amount of time to prepare. Some competitors (not Sam) have chosen to ignore their goats (e.g., handstand walks, handstand pushups) while other competitors have embraced their goats (e.g., Rich and rope climbs, Julie and hand stand movements).

Today's work

goblet squat hold, pass throughs, OHS hold, 10x11# OHS

first real Oly session in the newly refurbished Shed 'o Pain
(new concrete floor)
squat snatches to 85# (failed at 95#)
split snatches to 145# (failed at 150#)
clean and jerks to 205# (failed at 215, need to open at 220 for Pan Ams)

10 burpees

Tim Babcock 05-18-2014 11:36 AM

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

5 bar muscle ups

Watched JT practice his olympic weightlifting.

Tim Babcock 05-19-2014 04:19 PM

Re: The Shed 'O Pain
 
10 wall balls
pull ups 5, 8, 10
5 burpees
3 rounds

Front Squat
5 95#
5 115#
5 135#
3 145#
3 155#
3 165#
1 175#
1 185#
1 195# Ties a PR
[URL="https://www.youtube.com/watch?v=3KauK1DXTJo"]https://www.youtube.com/watch?v=3KauK1DXTJo[/URL]
wfs

Metcon
10 deadlifts 95#
8 hang power cleans 95#
6 push presses 95#
10 rounds
18:45
Video of last round:
[URL="https://www.youtube.com/watch?v=8AWJQEBos0k"]https://www.youtube.com/watch?v=8AWJQEBos0k[/URL]
wfs

JT Kalnay 05-20-2014 06:53 AM

Re: The Shed 'O Pain
 
@Tim, nice job on the FS PR!

Sunday p.m.
walked two miles, ring work, hand stand work.

JT Kalnay 05-20-2014 06:57 AM

Re: The Shed 'O Pain
 
Monday May 20, 2014

Adventures in the Hotel Globo
5:20am in Bellevue Washington
The hotel has a beautiful gym, 10 treadmills, 10 exercise bikes, a rowing machine, an AED, a pool, lots of mirrors, lots of television, a dozen cybex machines, and a full rack of dumbells and even barbells with plates welded on in increments of 10# up to 120#.

At 5:20 am at least 30 people are already in the gym, walking, doing curls, doing tricep extensions, doing 3" crunches, everything you're used to seeing at the hotel globo. But over in the corner, away from the mirrors, there's a woman who obviously knows her way around a WOD, doing rounds of burpees, kb swings with a dumbbell, pistols, and walking lunges. The walkers and lifters have gravitated to the machines and equipment as far from the crazy lady as possible. I step on one of the last open treadmills and do a half mile at a steep angle to get warmed up. Then I grab a dumbbell and get into a goblet squat and hold it. The women doing the WOD catches my eye and nods her understanding. The walkers and lifters squint their eyes, not understanding what is happening. I get into and hold an OHS. More unknowing glances from the walkers etc. God bless them, they are down here exercising, but they just don't understand what that woman in the corner is doing, and they don't understand what I'm doing. I grab one of the welded barbells and do some squat clean thrusters to get al the way warmed up for the morning WOD I've devised.

One of the guys doing curls gets annoyed. I don't know why. I didn't drop the weights, I didn't grunt, I didn't stare at him, I was just doing a movement he hadn't seen before. "You'll hurt your knees and back doing that," the skinny/fat curl-machine with well defined biceps says. We've been down this road before. I get the 100# welded barbell and schlep it over to the dark corner where the woman is still grinding away on her burpees/swings/pistols/lunges. She's been at it for at least 20 minutes. I get a good look at her and think that I recognize her from last year's Masters at the Games. She nods again.

I start in on my WOD. 5 burpees, 5 squat clean thrusters, 20 second front plank, 10 second right side plank, 10 second left side plank, repeat, for 10 rounds. I am trying to move as perfectly as possible, channelling my inner Rich and my inner Julie. At about round 3 the woman finishes her WOD, I think she did a half hour. There's a modern art mosaic of sweat in her area. She goes and gets a towel and some gym wipes and starts cleaning it up. On round 4 she positions herself squarely in my line of sight and asks "can I say something about your squat clean?" I nod yes. While I'm doing my planks she squat cleans 100# welded barbell and gets into the bottom and stays there. "If you try to get your toes here and your heels here, and then try to screw your feet into the ground like this, you'll get more power and it'll be easier on your balance." Yes, she's been to a box before, and it sounds like she's read Supple Leopard. I nod. I get back to the squat clean thrusters. She positions herself at the right spot for coaching a CrossFitter. She cues me on the toes and heels. She cues me on rotating my feet into the ground. This is good. This is very good.

The walkers and lifters are paying a little too much attention.

"Okay, on the next two rounds go as hard as you can and then wrap this up," she says. I recognize her fully now. Once again the coincidence magnet has struck gold. Who could say 'no?' I pick up the pace. Sweat flies from my face, grunts erupt from my mouth. At the edge of my consciousness I perceive the walkers and lifters paying too much attention. I finish the last round and collapse to the floor, as post-WOD as I've been in a long time (Oly lifting doesn't generate this metcon response). I am sprawled out panting. The master's athlete is in a full squat near my shoulder, talking technique. Someone misunderstands. They pull the AED from the wall and rush to my side. Before I know it they have opened the pack and are trying to figure out how to apply the leads. The master's athlete stops them. "He'll be okay in about five minutes, and he'll likely do it again tomorrow," she says. I nod my head. The walker returns the AED to the wall.

"Thanks," I manage.
"Anytime, I loved the Flats," she says. "Can I get a picture with you?"
"I was just going to ask you if I could get a picture with you!" I say.
We share a good laugh, and realize neither of us has a camera.
Sometimes things work out okay in the hotel globo.

Tim Babcock 05-20-2014 03:21 PM

Re: The Shed 'O Pain
 
Shoulder mobility

5 burpees
5 pull ups
2 rounds
A few HSPUs and Ring dips.

"JT"
21-15-9
HSPUs
Ring dips
push-ups
13:44

What? No picture? Another good globo-gym story. This one seems much more positive. Keep them coming.

JT Kalnay 05-21-2014 06:42 AM

Re: The Shed 'O Pain
 
Wednesday May 21, 2014


Another 5:30 in another hotel in another town on the left coast in this tour that is nearly over. Yesterday's Seattle sunrise is replaced by this morning's low hanging peninsula clouds and mist. The small but clean gym is empty except for a man reading the New York Times while walking slowly on the lone treadmill. He might be 60 or might be 85. He takes no notice of my entry.

A boxer must run this small hotel. There's a heavy bag in the corner, a speed bag nearby, and a crinkled leather jump rope hanging from a peg. I do a couple hundred singles and eek out a dozen double unders. There's an old-fashioned leather medicine ball against the wall. I heft it, and take in its polished surface, its irregular shape, its uneven surface. An untold number of old-school movements must have been done with this implement.


I hold my goblet squat then launch into Karen. The old man never looks up from the paper. I don't know how much the ball weighs, I don't know the height of the smudge on the wall I'm aiming at. I don't care. I am alone and working hard in the lonely morning. My mind flits to a soldier on a patrol in some far away place, working much harder, much more alone. I table my growing self-pity.

There's no TVs, no beautiful people doing beautiful things, no odd looks, and thus no incident. There's just some time to think, about what a long strange trip and tour it's been. Mercifully it's over tomorrow. I finally get to go home and stay home. Home, where my eight reasons to CrossFit live.

I can't describe how happy I'll be to see my Oly friends at 4:30 in Grafton on Friday, and to sweat in the Shed 'o Pain on Saturday, to climb at Kendall Cliffs on a Sunday, and to see my old friends and coaches at CTown CrossFit on Tuesday and Thursday at 3:30, and to see my coach at noon:thirty at Rubber City Weightlifting. Because you see, in this gym, and all the other hotel gyms and globos in all the cities and towns and countries and places I've been on this interminable tour there's been no community. There's been people exercising, in their bubbles or cocoons, but inevitably alone. There's no expert CrossFitter motivating me by moving effortlessly and efficiently while doing impossible things. There's no newbie CrossFitters figuring out the most basic movements but hungry for more. There's no cadre of Wod-hardened friends struggling together, through constantly varied movements in a constantly accepting community of friends, and like minded people, who get what we're doing in this thing we call CrossFit.

It'll be good to be home, all my homes, in every way imaginable.

Tim Babcock 05-21-2014 03:41 PM

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

1 problem
5 Glute Ham Raises
10 reverse wrist curls
5 rounds

1 problem
2 GHD sit-ups (these have been bothering my hip, trying to slowly build up a tolerance)
5 rounds

1 bar muscle up every 30 seconds for 5 minutes. 10 total.

Tim Babcock 05-22-2014 03:15 PM

Re: The Shed 'O Pain
 
A few reps of all the "Filthy Fifty" exercises.

"Filthy Fifty"
For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
31:45
Pretty slow, my PR is 26:23.

JT Kalnay 05-23-2014 04:37 PM

Re: The Shed 'O Pain
 
Thursday May 22, 2014

"Rest" Day (two flights, 3,500 miles, two appearances)


Friday May 23, 2014

Oly Practice (I stank..., see Thursday)
50kg (easy) [url]http://www.coachseye.com/v/r07w[/url]
70kg (hard) [url]http://www.coachseye.com/v/40IA[/url]

JT Kalnay 05-24-2014 09:01 AM

Re: The Shed 'O Pain
 
Saturday May 24, 2014
Four weeks to Pan Am Games. For the first time in a month I have my head right about the Games. Am going to announce 65, 102 and have fun and do my best and not worry about the numbers.

goblet squat, OHS, pass throughs, foam rolling back, foam rolling quads, hip flexors stretch

Deadlifts to 465
10x275 deadlift

Five rounds of:
10 wbs, 20#, 10'
5 C2B pullups
15 second L-sit (was supposed to be shoot throughs, couldn't do shoot throughs)
(I had to sit down in between each round...)

Buy Out
100 single unders, 25 double unders

Tim Babcock 05-24-2014 09:12 AM

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

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

1 problem
1 HSPU on parallettes increasing depth each round.
5 rounds

1 problem
1 muscle up 0, 5, 10, 15, 20# (several attempts on 20# with the last one being successful)
5 rounds

JT Kalnay 05-24-2014 12:08 PM

Re: The Shed 'O Pain
 
Saturday May 24, 2014

p.m.

walked two laps around the farm.
was able to do it in sneakers instead of rubber boots today.:)

JT Kalnay 05-25-2014 08:19 AM

Re: The Shed 'O Pain
 
Sunday May 25, 2014

twenty laps across the balance beam and back through the agility ladder.
alternated forwards, backwards, sideways, one tap, two tap, three tap,...

pass throughs
hung out in a 45# goblet squat for 97 seconds

20 pistols each side to a 20" box, focused on form

20 pulls from just above the knees to the pocket
20 snatches, 33#, focused on upright torso

10 rounds of:
10 squat cleans and jerks, 33#
5 green band ring dips
10 green band ring pistols

buy out:
hang out in a 33# OHS as long as possible (43 seconds)

JT Kalnay 05-25-2014 12:59 PM

Re: The Shed 'O Pain
 
Sunday May 25, 2014 pm

Walked 3.3 miles, stopping 47 times to swing a weighted club. 12 over par.
[url]http://www.mapmyrun.com/workout/582806653[/url]

Tim Babcock 05-25-2014 06:03 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Rick and Norm. Nice day. 10 laps.

Later...
3 TGU's each arm 35, 45, 53, 61, & 72#
10 pronators each arm
5 rounds

JT Kalnay 05-26-2014 02:04 PM

Re: The Shed 'O Pain
 
Monday May 26, 2014 (Memorial Day)

Volunteered a couple hours working with a Veteran with PTSD.

Rowed 1k
held a goblet squat, did pass throughs, did hip flexors

Squat Day
OHS
10x45

Front Squat
5x95
3x135
3x155
3x175
3x195
3x215

Back Squat
3x240
3x260
3x280
3x300
3x320
3x340
3x260 (OMFG was this hard)

Held a 45# OHS for 1:03 (a new PR)

Tim Babcock 05-26-2014 02:44 PM

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

Power Cleans
3 95#
3 115#
3 135#
3 155#
1 165#
1 175#
Tried a couple at 185#. Just couldn't make it happen. I need to start doing some drills and get some coaching from JT.

Metcon:
"Jason"
100 air squats
5 muscle ups
75 air squats
10 muscle ups
50 air squats
15 muscle ups
25 air squats
20 muscle ups
25:27 Slow. My PR is 16:49.

JT-Awesome squat numbers!

JT Kalnay 05-27-2014 02:50 PM

Re: The Shed 'O Pain
 
Tuesday May 27, 2014

Oly training, felt surprisingly good after yesterday's squat sh*t storm...

Made snatches up to 73kg.
[url]http://www.coachseye.com/v/Nk0R[/url]

75kg ended badly...
[url]http://www.coachseye.com/v/8lDV[/url]

Tim Babcock 05-27-2014 03:01 PM

Re: The Shed 'O Pain
 
Air-Dyne Workout
0.5 mile warm up
1 minute hard + 1 minute rest for 20 minutes.
0.5 mile cool down
Legs are wobbly.

JT Kalnay 05-28-2014 01:55 PM

Re: The Shed 'O Pain
 
Wednesday May 28, 2014

Oly practice with my coach. Managed to improve posture on the lower part of the lifts. Excellent!!!

Tim Babcock 05-28-2014 02:14 PM

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

1 problem
5 strict HSPU
10 reverse wrist curls
5 rounds

1 problem
3 GHDSU
5 rounds


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