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JT Kalnay 06-22-2014 06:51 AM

Re: The Shed 'O Pain
Friday June 20, 2014

Drove to Toronto, got in some stretching and a few light lifts.

Saturday June 21, 2014

Won gold medal in Master's Pan Am Weigthlifting, age group 50-54, weight class 105kg+.

Snatch; 67, 72, 77k
C&J: 100, 106, missed at 113kg (one white light, two red lights)
New PR of 183kg total

Tim Babcock 06-22-2014 08:47 AM

Re: The Shed 'O Pain
Congrats JT! That's awesome!

Mobility Work
Scapular Mobilization Routine
10 Wall balls
5 pull ups
5 burpees
3 rounds
3 Front Squats @ 45, 65, 95, 115, & 135

Front Squat (5,3,1)

5@ 75% 145#
3@ 85% 165#
1@ 95% 185#
New set every 3:00

7 minute AMRAP
10 thrusters @ 75#
10 C2B pull ups
3 rounds + 15 reps

Practiced dubs for a few minutes. Was able to do single-double-single-double... I'll keep working on these until I get them back.

10 minute EMOM
1 strict bar muscle up - They got easier as I went.

Afterwards I was able to string 2 together.

JT Kalnay 06-24-2014 02:35 PM

Re: The Shed 'O Pain
1 Attachment(s)
@Tim, nice job on connecting the strict bar muscle ups!

Monday June 23, 2014

Went fishing, vegetated.

Tuesday June 24, 2014

Drove from Belleville, Ontario, Canada to Cleveland, Ohio.

Will be back in the box tomorrow.

Here's a photo of the gold medal winning c&j.

Tim Babcock 06-24-2014 03:53 PM

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

As many rounds as possible in 15 minutes
3 Muscle-ups
5 Power cleans 115
7 Bar facing burpees
7 rounds even - Suckfest!

CLEAN COMPLEX (15 X 1) 115#
Power Clean
Hang Power Clean
Squat Clean
Hang Squat Clean
15 Rounds
New complex every :90

A little double under practice and 5 strict bar muscle ups to finish up.

Tim Babcock 06-25-2014 09:03 AM

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

1 problem
5 Strict HSPUs
5 rounds

Finished up with a few strict bar muscle ups, skin the cats, and knees to elbows.

JT Kalnay 06-25-2014 02:10 PM

Re: The Shed 'O Pain
Wednesday June 25, 2014

Icarus flew too close to the sun and the wax in his wings melted and he fell into to earth and died. For me, like Icarus, the return to earth was sudden and painful.

In the middle of 2013 I decided to go to Peru and hike the high Andes and I decided to focus on Olympic weight lifting. These decisions controlled my training for the past 6-8 months. The mountain hiking training consisted of lots of long slow walking up and down hills and stairs and lots of walking lunges and box step ups. The Olympic lifting training included lots of deadlifts, front squats, back squats, overhead squats, presses, push presses, jerks, snatches, and clean and jerks. Occasionally I would do 10 burpees or 15 wall ball shots or sets of 5 pullups or twenty double unders.

Today I went "back to the box", where, quite fittingly, Karen was the WOD. We did a "warmup" that consisted of 3 rounds of 200m run (I fast walked or shuffled), 10 medicine ball cleans (these were trivially easy) and 30 second handstand hold against the wall (very easy).

Then we did Karen. (Actually, the WOD was Karen, 5 minutes rest, Annie).

I started Karen. I did 40 wall balls in 3:38 and then my thighs seized up and I couldn't move my legs for about ten minutes. My heart and lungs were fine and every other muscle was fine but my legs simply would not move. I guess long slow walking and heavy singles are great for mountain hiking and winning Olympic lifting competitions but they don't do much for Karen.

After twenty minutes I was able to move, so I did 50 single unders and 50 double unders and then thought I'd do 50 situps (b/c everyone else was on to doing Annie 50-40-30-20-10 double unders situps). I alternated 50 singles and doubles then started the situps. After 28 situps my stomach cramped so hard I couldn't get out of the fetal position for about 5 minutes. Once again, apparently heavy lifting and Oly lifting and walking up and down hills are great for Peru and Pan Ams, but not so great for doing 50 situps!

So, the return to the box was sweet b/c people were very happy for my win in Toronto, and really bitter b/c my body was completely unprepared for CrossFit!

It was good to be back in the box with my friends, especially Peach.

I wonder what tomorrow's WOD will be...

Tim Babcock 06-25-2014 06:14 PM

Re: The Shed 'O Pain
Bike ride out to the res. 5 hill sprints. Ride home.
I need to get after the hill sprints. Summer will go by quickly.

Shed is waiting for you JT.

JT Kalnay 06-26-2014 02:00 PM

Re: The Shed 'O Pain
Thursday June 26, 2014

Sanity prevailed...

rowed 1000m at a good pace, but not crazy fast and not pedestrian slow.

did some mobility work

did 3 rounds of:
5 burpees, 30 second bar hang

did some different mobility work

did 3 rounds of:
5 American KB swings, 25#, 3 T2B

did some more mobility work

worked on squat snatches and squat c&J
5x45 of each
10x65 of each
5x85 of each

finished up with 1x100' growler push with 90# on it.

Tim Babcock 06-27-2014 08:01 AM

Re: The Shed 'O Pain
Mobility Work
Scapular Mobilization Routine
10 Wall Balls
5 pull ups
5 burpees
3 rounds

A few OHS at 45 & 95#

3 RFT:
15 OHS 95#
30 Abmat Sit up
45 KBS 35#
Grip was gone by the end.

A few clean and jerks at 95 and 135#.

1 power clean & jerk
EMOM 10 minutes 165#

5 strict bar muscle ups to finish up.

JT Kalnay 06-27-2014 04:09 PM

Re: The Shed 'O Pain
Friday June 27, 2014

Mobility work

Rowed 600m in 2:20

2 rounds, not for time, but moving continuously, of:
3 bear complexes (clean, front squat, push press, back squat, push press)(1st round at 85#, 2nd round at 115#)
5 burpees
25 double unders

3 rounds of, on the 4 minute of:
3 cleans at 165#
6 pushups
9 air squats (everyone else was doing AMRAP 3 minutes with 1 minute rest)

Finished up with 10 c&j at 165#
During the 10 c&j I got back to doing 1 rep and sitting down for three minutes. You don't get to sit down for three minutes in between every rep in CrossFit. Thus, CrossFit is really really really hard...

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