Re: The Shed 'O Pain
 

1 problem
10 pronators each arm
5 rounds

1 problem
10 reserve wrist curls
5 rounds

1 minute traversing wall
1 minute rest
2 minute traversing wall
2 minute rest
3 minute traversing wall
3 minute rest
2 minute traversing wall
2 minute rest
1 minute traversing wall

Re: The Shed 'O Pain
 

Sunday 9-1-2013
Went to Crossfit Tiffin with Tim, JT.

Warmed up on the rower getting form tips from JT after his rowing cert.

"Hotshots 19"

Six rounds for time of:
30 Squats
19 Power clean 75 lbs. (Rx 135 lbs.)
7 ring rows (Rx Strict Pull-ups)
Run 400 meters
51:27

I haven't done much in the last two months, so I was happy just to finish this workout even as scaled as it was.

Monday 9-2-2013
Ran 4.65mi. in 41:46 (8:59 min/mi pace). Legs had no strength, had to keep stopping.

CRG was closed so I didn't get to climb today.

Re: The Shed 'O Pain
 

10 wallballs
5 pull ups
5 burpees
3 rounds

Front Squat
5 65
5 95
5 115
3 135
3 155
3 165
1 175
1 190
1 205 miss

METCON
9 4" deficit HSPU 1st set: unbroken, 2nd set: 6&3, 3rd set: 5&4
50 KBS 1 pood
9 bar muscle ups (did all mu in sets of 3)
3 rounds
19:23
Awesome Outlaw wod!

Re: The Shed 'O Pain
 

Tuesday, Wednesday, Thursday 9/3-5

Supporting The Long Walk To Sanity
Walked 26+ miles (and got in a few pullups)

[url]http://jtkalnaynovels.wordpress.com/2013/09/05/dear-crossfit-ptsd-and-the-long-walk-to-sanity/[/url]

Re: The Shed 'O Pain
 

1 problem
10 burpees
10 pronators each arm
5 rounds

1 problem
15 hip extensions
10 reverse wrist curls
5 rounds

1 problem
10 GHD sit-ups
5 rounds

1 problem
15 push ups
5 rounds

Pleasant in the Shed tonight.

Re: The Shed 'O Pain
 

Tuesday 9-3-2013
Bouldered at CRG.

Warm-up:
100 single-unders
50 double-unders

5 rounds of:
5 problems (mostly easy to moderate)
10 push-ups
5 HSPU

Wednesday 9-5-2013
Bouldered at CRG.

Warm-up:
100 single-unders
50 double-unders

4 rounds of:
5 problems (mostly easy to moderate)
10 push-ups
5 HSPU

Spent some time working a really hard problem with all pinches. Also worked on handstands and press to handstand.

Re: The Shed 'O Pain
 

Friday September 6, 2013

"Rest" Day (if you count driving 500 miles as rest...)

Glad to be back in the US of A.

Re: The Shed 'O Pain
 

Saturday September 7, 2013

Rowing and jump rope warmup.

Back squats to 315#.

Metcon: "Dig a hole with goats" (find two movements that need improvement, make a 10 minute couplet)
5 rounds of:
10 24" box ups
10 T2B

After:
worked on HSPU (got a 2 ab mat HSPU)
worked on clamping the rope better with my feet.
did some shoulder mobilization

Re: The Shed 'O Pain
 

Ended up going to Crossfit Tiffin with JT.

Started by coaching a small group of eager young men on the muscle up.
Then did 500 meters on the rower.

Overhead Squat
5 45#
5 65#
5 95#
3 115#
3 135#
3 155#
1 175# miss
1 175# miss
1 175#
1 185# miss

METCON
50 double unders
15 burpees
5 power cleans 135#
5 rounds
24:29
A real grind.

500 meter row to cool down.

Between last night's football game and today's workout I am bone tired.

Re: The Shed 'O Pain
 

1 problem
10 pronators each arm
5 rounds

1 problem
10 reverse wrist curls
5 rounds

Spent about an hour working the orange problem. I made some real progress. It now feels possible. Spent the most time on the last move. In the video it looks easy, but it took me 30 minutes to get every little nuance just right. It's calling your name Jeff. On a cool day we can work it.
[URL="http://www.youtube.com/watch?v=aXofujt5a4c&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=aXofujt5a4c&feature=youtube_gdata_player[/URL]