Re: The Shed 'O Pain
 

Thursday March 19, 2015

1.5 hours coaching basketball. I threw approximately 200 passes in this time and rebounded approximately 200 shots. I have noticed that I'm really moving around on the court better after 5 practices. These kids are either going to keep me young or kill me!

Re: The Shed 'O Pain
 

Friday March 20, 2015

Day 1 of training cycle for 2015 Master's Pan Am Weightlifting Championship.

Held a goblet squat, did pass throughs, did hip extensions, rolled around on the floor to loosen up lower back, did walking lunges.

Power position drills.
High hang drills.

Snatches
10x95
3x125
3x135
16 for 16 (baby finger felt okay)

Back Squats
3x5 @ 135

Two burpees
Five wall ball shots
Ten ring lock offs (baby finger didn't feel so okay)

Rowed 1500m, first 1000 at a leisurely pace, last 500 as 5x100 all out.

Re: The Shed 'O Pain
 

10 kbs 35#
5 pull ups
5 burpees
Shoulder Mobilization Routine
2 rounds

Practiced the new standard for HSPUs. If I measured correctly, it shouldn't be a problem.

Finished up with a little foam rolling.

Re: The Shed 'O Pain
 

Completed 15.4 at Crossfit Tiffin. Lisa cheered me on to another solid performance (for me).

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
43 reps
The HSPUs were definitely harder with the new standard but the cleans were the limiting factor for me. I managed to do 13 cleans @ 185# in the 8 minute timeframe. I'm pleased with that. My sternum is now very sore due to catching the bar too low on my chest. Something to work on. Here is some footage of the first part of the workout.
[URL="https://www.youtube.com/watch?v=8TCxPJXQa2s"]https://www.youtube.com/watch?v=8TCxPJXQa2s[/URL]

Re: The Shed 'O Pain
 

Saturday March 21, 2015

@Tim, nice job on 15.4, that's a lot of cleans at/near your PR weight.

Walked a mile around the farm. Raked stones onto the driveway for half an hour (this was brutal). Played catch for a while (this was fun).

Spending the day with Kendrick Ferris tomorrow.

Re: The Shed 'O Pain
 

2 problems
10 back extensions 0, 10, 15, 20, 25#
5 rounds

1 problem
2 muscle ups
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds
2 rounds with 5 minute rest between.
Worked pistol progressions during 5 minutes. Too little too late I think. Hopefully they don't show up.

Sternum is fine. :)

Re: The Shed 'O Pain
 

Sunday March 22, 2015

Spent the day lifting with Kendrick Farris. The real value of these expeditions is seeing the superior athlete get into the positions, and in recalibrating my world view of what the body can do.

Re: The Shed 'O Pain
 

Monday March 23, 2015

Walked briskly to Ctown CrossFit
Stretched

Did five rounds of:
1 pullup
1 T2b
1 WBS
1 burpee

This gassed me...

Did empty bar drills focusing on getting more vertical over the knees and into the pockets.

Walked home, not as quickly.

Re: The Shed 'O Pain
 

10 wall balls
5 pull ups 0, 5, 10#
5 burpees
shoulder mobilization routine
3 rounds

5 Thrusters @ 45, 65, 95#

For time:
1 mile AirDyne
40 box over burpees
30 thrusters @ 95#
20 front squats @ 95#
10 shoulder to overhead @ 95#
21:35

400 meter farmers carry
53 & 62# kettlebell
5:51 (felt like an hour)

Re: The Shed 'O Pain
 

Tuesday March 24, 2015

Walked 2 miles on the treadmill.
.5 at 2.0
.5 at 2.1
.5 at 2.2
.5 at 2.3 (this is really moving right along for me lately)

Neither leg fell asleep while walking, which is a very positive thing. Going to have a snatch session Wednesday, walk on Thursday, and a c&j session on Friday.