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

Tim Babcock 05-29-2014 04:01 PM

Re: The Shed 'O Pain
 
10 KBS
5 pull ups
5 burpees
3 rounds

Metcon
10 TTB
15 Box Jumps 24"
20 Wall Balls
AMRAP 15 minutes
4 rounds even

Deadlift
2 @ 135, 155, 185, 205, 225, 245, 265, 285, and 1 @ 305#.

C2B Progression
5 C2B pull ups EMOM for 10 minutes. I experimented with some different grips. Standard, reverse, and alternating.

100 Double Unders
1:13 Got to 65 unbroken. Shoulders were tired.

JT Kalnay 05-30-2014 04:26 PM

Re: The Shed 'O Pain
 
Thursday May 29, 2014

Heavy jerk practice, taking it from the rack.


Friday May 30, 2014

[url]http://www.coachseye.com/v/C0BD[/url]
Deads to 455, then 10x315 standard grip, then 10x225 snatch grip.

Finished up with 20 jerks at 75# really trying to "punch" up to get low.

My jerk has suffered as I've focused on the snatch.

JT Kalnay 05-31-2014 10:09 AM

Re: The Shed 'O Pain
 
Saturday May 31, 2014

Good to see Jeff at the Shed 'o Pain, that ought to be a regular occurrence!

Mobility work.
OHS practice, got a 105# OHS! That's a 40# PR!!!!

Clean and Jerk (with full squat clean)
5x95
5x125
5x145
5x165 (these were starting to feel heavy by the end....)

Pistol practice.
Handstand practice.

Tim Babcock 05-31-2014 11:58 AM

Re: The Shed 'O Pain
 
Had JT and Jeff over to the Shed today. Always good to have company.

2 problems
3 TGU's 35, 45, 53, 61, 72#
5 rounds

1 problem
10 wall balls
5 rounds

Practiced some gymnastic stuff too and 100 band pull aparts. Shoulder was bothering me a little today.

JT Kalnay 05-31-2014 06:28 PM

Re: The Shed 'O Pain
 
Saturday May 31, 24

PM Session

walked three laps around the farm, which was a good thing, until I used it as an excuse to have a little ice cream, which turned into a little more ice cream, which as a bad thing.

Tim Babcock 06-01-2014 08:46 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53#
5 L Pull-Ups
5 Burpees
3 Rounds

Back Squat
3 45#
3 65#
3 95#
1 115#
1 135#
1 155#
1 185#
1 205#
1 225#
1 235# Miss

Metcon
10 rope climbs 15
20 Back Squats @ 155#
30 HSPU
1 mile Airdyne
16:58

100 Dubs
1:11

5 sets of 3 GHDSU

JT Kalnay 06-01-2014 10:28 AM

Re: The Shed 'O Pain
 
Sunday June 1st

Perfect morning conditions in the shed 'o pain!

mobility work

Metcon
100 single unders, 10 double unders, buy-in
3-6-9
Toes to bar (went 18 for 18 with no whiffs! strung together 6!)
burpees
box jumps (12" box)
100 single unders, 10 double unders, cash out

Didn't sit down once during the metcon. While I paused, I didn't stop.

Strength
presses to 125
push presses to 165
l-sits

Skill
rope climb practice

JT Kalnay 06-01-2014 03:43 PM

Re: The Shed 'O Pain
 
Sunday June 1st, pm session

walked 3.5 miles stopping occasionally (48 times) to swing a weighted club.
[url]http://www.mapmyrun.com/workout/591555655[/url]

Tim Babcock 06-02-2014 04:09 PM

Re: The Shed 'O Pain
 
1 problem
10 pronators each arm
12 push ups (did 25 on the last set)
5 rounds

Pyramid Hangboard Workout
8 sets
Worked in 5 sets of 5 ring dips

Afterwards I tried a kipping bar muscle ups and it kind of hurt my shoulder. I decided to do a few strict ring muscle ups. They felt pretty good so I ended up doing about 20. Next I decided to try a strict bar muscle up. After a couple of attempts I was able to complete two of them. Pleasantly surprised to say the least!
[URL="http://www.youtube.com/watch?v=3-w1thWzlnk&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=3-w1thWzlnk&feature=youtube_gdata_player[/URL]

JT Kalnay 06-02-2014 05:05 PM

Re: The Shed 'O Pain
 
Monday June 2, 2014

Mobility work (goblet, pass through, hips, thorax, shoulders)

OHS up to 135# (20# PR over yesterday's 40# PR!)
Front squats up to 255# (10# PR)
Back squats up to 355#

Then, 10x255 backsquat, 10x135 backsquat.

Metcon
50 unbroken box ups onto an 18" box. This was hard.

Tim Babcock 06-03-2014 03:07 PM

Re: The Shed 'O Pain
 
Airdyne Workout
0.5 mile warm up
20 minutes of :30 work and 30 rest. Kept the load indicator between 7 & 8.
0.5 mile cool down

JT Kalnay 06-04-2014 04:23 AM

Re: The Shed 'O Pain
 
That's a tough Air Dyne workout, but probably didn't tweak your shoulder.

Tuesday June 3rd, 2014

Rest Day

Took two very leisurely one mile strolls.

Did some mobility work, some smashing, and held some planks and squat positions.

Posterior chain was complaining loudly after Monday's "Squat Day"

Tim Babcock 06-04-2014 04:12 PM

Re: The Shed 'O Pain
 
2 problems
15 push ups
10 pronators each arm
5 rounds

Fingerboard Pyramid Workout - 8 sets
worked in 8 sets of 2 strict ring muscle ups.

Finished up with 5 attempts at a strict bar muscle up. 2 successful.

JT Kalnay 06-05-2014 04:51 AM

Re: The Shed 'O Pain
 
Wednesday June 4, 2014

Oly Practice with coach

Snatches to 75kg, (two missed attempts at 80kg, one was so close...)

C&J practice to 102kg, (have lost some of my jerk)

Drills

Lots of talking and strategizing for the 6/21 meet in Toronto.

JT Kalnay 06-05-2014 03:37 PM

Re: The Shed 'O Pain
 
Thursday June 5, 2014

Oly drills

Farmer Carries.

Home projects.

Truly varied...

Tim Babcock 06-05-2014 03:50 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 pull ups
15 Dubs (had trouble with these today??)
5 burpees
3 rounds

Metcon:
0.5 mile run followed by:
21-15-9
KBS 2 pood
Burpees
13:33

EMOM for 10 minutes
Odd Minutes
1 power clean + 1 hang squat clean + 3 front squats @ 115# Awesome complex! 115# was hard but doable.
Even Minutes
3 muscle ups

Finished up with 6 attempts on a strict bar muscle up. 5 successful. Trying to "grease the groove" on these.

JT Kalnay 06-06-2014 04:33 PM

Re: The Shed 'O Pain
 
Friday June 6, 2014

Rowed 1k in 4:08.
Thorough mobility warmup (squat mobility, shoulder mobility, back mobility, hip mobility)

ten reps of oly skill drills (shifting weight deadlifts, opening fast, keeping it close)

snatch 40k, hit
c&j 40k, hit
snatch 40k, hit
c&j 40k, hit
snatch 45k, hit
c&j 45k, hit
snatch 50k, hit
c&j 50k, hit
snatch 55k, hit
c&j 55k, hit
snatch 60, hit
c&j 60k, miss (total lack of concentration)
c&j 60k, hit
snatch 65k, hit
c&j 65k, hit
snatch 70k, hit
c&j70k, hit
snatch 75k, miss
c&j 75k, hit
snatch 75k, hit (this is a good number for me)
snatch 80k, miss (not even close, had a real close one on Wednesday)
c&j, 80k, hit
snatch 80k, miss (but closer than first try)
c&j 85k, hit
c&j 90k, hit
c&j 95k, hit (this started to feel heavy)
c&j 100k, hit
c&j 105k, hit (this is a good number for me)
c&j 110k, missed the clean
c&j 110k, missed the clean, not even close
done

Note to self: chocolate milk and diet coke before a max effort snatch and c&j session in the heat followed by a bacon McDouble and more chocolate milk is a really bad idea....:Flush000::tmi:

JT Kalnay 06-07-2014 03:35 PM

Re: The Shed 'O Pain
 
Saturday June 7, 2014

14 days to the Pan Am Oly meet in Toronto

squat, shoulder, hip mobility work

20 rounds of:

3 deadlifts with weights slowly creeping up from 135 to 295
1 snatch at 32#
3 jerks at 32#, was really trying to punch hard and feel like I was pressing against the weight to drive my body down as fast and as far as possible. I actually got that feeling a few times. :kicking0:

Swept out the barn (this counts as exercise b/c it's a big barn and it was really dirty)

Tim Babcock 06-09-2014 08:23 AM

Re: The Shed 'O Pain
 
Spent the weekend at the New with Kent.
Saturday was spent at Endless. I managed to lead Legacy and Aesthetica clean.
We went to the Meadow on Sunday. Did a cool 11c at Tan Wall. We also checked out Zero Buttress. A bunch of moderates ranging from 5.7 to 5.11b. We did a few. One thing I learned was I need to get a pair of comfy climbing shoes to do moderates in. My feet were killing me by the end of the weekend.



Today
Mobility Work
10 wall balls
5 pull ups
5 burpees
3 rounds

Overhead Squat
1 45#
1 65#
1 95#
1 115#
1 135#
1 155#
1 170#
1 185# miss
1 185#

Metcon
0.5 mile Airdyne
40 front squats 95#
30 toes to bar
20 push press 95#
14:45

100 Dubs 1:55

5 for 5 on strict bar muscle ups

JT Kalnay 06-09-2014 09:57 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Sunday June 8, 2014

mobility warmup
agility work (balance beam, agility ladder)
OHS
10x11
10x45
10x95
5x135

Squat Cleans
10x135
10x185

Metcon
21-15-9
Goblet Squat, 45#
KBS, 45#
2:13

Then flew to California

Monday June 9, 2014
Walked to CF Santa Clara (it was a long walk along the Guadeloupe River Trail), did some work, walked back to hotel.

JT Kalnay 06-11-2014 03:03 PM

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...

Tim Babcock 06-11-2014 03:21 PM

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.

Tim Babcock 06-12-2014 07:52 AM

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

JT Kalnay 06-12-2014 03:19 PM

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..

JT Kalnay 06-13-2014 04:29 PM

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.

Tim Babcock 06-13-2014 07:15 PM

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

JT Kalnay 06-14-2014 07:46 AM

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).

JT Kalnay 06-14-2014 09:47 AM

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.

Tim Babcock 06-15-2014 09:11 AM

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.

JT Kalnay 06-15-2014 09:22 AM

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]

JT Kalnay 06-16-2014 04:52 AM

Re: The Shed 'O Pain
 
Sunday June 15, 2014 PM

Swam 500 yards in 11:12. Probably could have made the 800 for the little triathlon in August.

Now to see whether I can sit on a bike for a few miles (need to get a seat and setup that don't hurt my steel hip...)

Tim Babcock 06-16-2014 08:48 AM

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

1 problem
5 dips 0, 5, 10, 15, 20#
5 rounds

A few strict bar muscle ups to finish up.

Hot and humid in the Shed this morning. Time to put in the AC.

JT Kalnay 06-16-2014 02:37 PM

Re: The Shed 'O Pain
 
Monday June 16, 2014

Oly practice with coach Dan Bell at Rubber City Weightlifting in Akron.

Snatches to 77kg.
C&J to 102kg.
Decided on 67/100 for opening weights.

I am ready for Toronto. Just need to rest and get my game face on.

Tim Babcock 06-17-2014 09:45 AM

Re: The Shed 'O Pain
 
Mobility Work
Warm up
Scapula Mobilization Routine
0.25 mile Airdyne
5 burpees
15 dubs
3 rounds

The Ghost
6 rounds of:
1 minute of rowing (Airdyne) 0.33, 0.33, 0.33, 0.33, 0.33, 0.34
1 minute of burpees 12, 12, 11, 11, 11, 12
1 minute of double-unders (These were a train wreck. I couldn't get a rhythm going. I ended up doing single unders)
1 minute rest

10 minute rest

EMOM for 10 minutes
Odd Minutes
1 power clean + 1 hang squat clean + 3 front squats @ 115# I had planned to do 135# but felt pretty whipped after the metcon. 115# went really well. I probably could have done 135#. Next time.
Even Minutes
3 muscle ups

Finished up trying the complex with 135#
[URL="https://www.youtube.com/watch?v=fqvCSvfsOhU"]https://www.youtube.com/watch?v=fqvCSvfsOhU[/URL]
WFS

JT Kalnay 06-17-2014 02:24 PM

Re: The Shed 'O Pain
 
Tuesday June 17th, 2014

Mobility warmup, incorporated ankle mobility to the routine. Will be adding cervical and upper thoracic spine after the meet.

Snatch practice up to 66kg (opener in Toronto will be 67kg)

C&J practice up to 85kg (opener will be 100kg)

Dialing it down on the road to Toronto.

Tim Babcock 06-18-2014 09:22 AM

Re: The Shed 'O Pain
 
1 problem
5 pull ups
10 push ups
15 air squats
10 pronators each arm
5 rounds

1 campus board lap
4 GHDSU
6 rounds

1 campus board lap
15 back extensions
6 rounds

5 for 6 strict bar muscles
Practiced kipping bar muscle ups. Probably about 8.

JT Kalnay 06-18-2014 02:12 PM

Re: The Shed 'O Pain
 
@Tim, how's your neck feeling?

Wednesday June 18, 2014
Four days until the Master's Pan Am Games in Toronto.
Snatch practice up to 150#.
C&J practice up to 185#.
Just taking it easy, trying to visualize the lifts, visualize the event, get in the moment. Someone who knows me saw me concentrating/meditating and, after I was done, asked me how I was feeling, where my head was at. I thought about it, and I am reminded of how I felt in the days leading up to Ironman. Ironman was a ridiculous challenge that I set out for myself about 10 years ago. On the days leading up to the event my main feeling was "I earned the right to stand on the starting line with everyone else, and I am mentally prepared for whatever happens, a DNF, coming last, finishing in the pack, finishing on the podium. I feel substantially the same way today. I earned the right to be on that lifting platform. I trained and competed in the sanctioned meets and hit the Pan Am qualifying weight on a double PR day in Miami. On Saturday night maybe I'll go 0 for 6, maybe I'll hit a few lifts and finish in the middle, and maybe I'll have a great night and win. I'm okay with all three of those outcomes. A lot of sacrifice has gone into this. I've been rock climbing maybe 2 times this year (instead of twice a week), have golfed three times (instead of twice a week), have crossfitted maybe 3-4 times (instead of 4 times a week), and haven't seen friends or family members in too long to remember. Perhaps that's the "price" of competing. Perhaps that why it feels like "earning" a spot on the starting line, or in this case, on the lifting platform. Anyway, that's how I feel.

JT Kalnay 06-19-2014 02:48 PM

Re: The Shed 'O Pain
 
Thursday June 19, 2014

Rest Day

50 hours until opening lift at Pan Ams...

Naturally something in my upper back is barking today!:shrug:

Tim Babcock 06-20-2014 11:12 AM

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

2 deadlifts @ 135, 155, 185, & 205#

DEADLIFT (5,3,1)
5@ 75% 230#
3@ 85% 260#
1@ 95% 290#
New set every 3:00
All singles no touch and go

POWER CLEAN (7 X 1)
New set every 2:00
Work up to a heavy single
125, 135, 145, 155, 165, 175,
Tried 185 a couple of times and switched to a hang power clean. 185, 195# (PR)

METCON (TIME)

3 Rounds
Run 400m
7- Power cleans 155#
11:25

5 strict ring muscle ups and 5 strict bar muscle ups.

JT - Good luck this weekend. I'll be thinking about you.

Tim Babcock 06-21-2014 03:21 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff. Fun.


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