Re: The Shed 'O Pain
 

Warm Up
10 Kettlebell Wall-Ball Shots 35#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Minute 1 – Back Squat x 6 reps 95, 115, 135, 155, 155
Minute 2 – Alternating Reverse Lunges with 35# KB x 12 reps
Minute 3 – Tuck Rock to Tuck Sit x 10 reps
Minute 4 – Bat Wings x 5 reps 2-35# KBs
(hold KBs/DBs in the top position for 5 full second each rep)
B.
Three rounds for time of:
0.5 mile Air-dyne
20 Kettlebell Swings 53#
10 double kettlebell thrusters-35s
11:46

3 bar muscle ups

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 pronators each arm
5 rounds

2 problems
5 dips
5 rounds

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

2 TGUs 35, 45, 53, 62, 71#
60 sec rest
2 laps on campus sloper rung
60 sec rest
20 push ups
60 sec rest
5 rounds

0.5 mile Air-Dyne
15 deadlifts @ 165#
9 snatches @ 76#
3 & 4 15' rope ascents
2 rounds
14:15

Re: The Shed 'O Pain
 

Bouldered at CRG with Jeff and Norm. Good time. Good to spend time with my friends.

Re: The Shed 'O Pain
 

Participated in the "JT Kalnay Memorial Dinosaur Slayer WOD" at Crossfit 15:13. Many of JT's friends and family attended. We completed the workout and shared many stories about JT. We laughed, cried, and commemorated JT's life. After the WOD we also shared some of JT's favorite treats, Ben and Jerry's Ice Cream and Oreos. A great celebration for a great man! JT would have approved.

Dinosaur Slayer WOD
Round 1
21 cal row
15 deadlifts 205/165
9 split snatch 115/75
1 rope climb
Round 2
21 cal row
15 deadlifts
9 split clean
2 rope climbs
Round 3
21 cal row
15 deadlifts
9 split snatch
3 rope climbs
Round 4
21 cal row
15 deadlifts
9 split clean
4 rope climbs
We incorporated JT's favorite movements and his love of climbing. You can scale any of the movements and don't have to split snatch or clean - these can be regular snatch and clean:) You can also substitute with squats and rope attempts as a suggestion.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5-10 second 2-finger hang
5 rounds
Sent my brown problem again towards the end of my warm up. 2nd go.

Fingerboard Pyramid Training
open crimp 22.5# (25# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp -10# (-5# next time)
2 finger pocket -25# (-25# next time)
Sloper 30# (32.5# next time)
Pinch -45 (-40# next time) Added pinch this workout.
3 sets each grip

Worked in:
Strict HSPUs 1-2-3-4-5-4-3-2-1 25 total
5 sets of 30 second goblet squat hold
5 sets of 30 second of couch stretch each leg

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps 35, 45, 53, 62, 71#
Minute 2 – Strict Supinated-Grip Pull-Ups x 8 reps
Minute 3 – Reverse Snow Angels x 10 reps 5, 5, 2.5, 2.5, 2.5#
B.
Five rounds for time of:
0.5 mile Air-Dyne
15 Goblet Squats 35#
13:47
C.
Every two minutes, for 6 minutes (3 sets):
Supine Ring Rows x 10 reps
Ring Dips x 10 reps

5 strict ring muscle ups 0, 0, 0, 8, 20#
[URL="https://www.youtube.com/watch?v=e9NPOqoidHM"]https://www.youtube.com/watch?v=e9NPOqoidHM[/URL]
WFS
2 strict bar muscle ups
[URL="https://www.youtube.com/watch?v=UjI-Mx2lWBc"]https://www.youtube.com/watch?v=UjI-Mx2lWBc[/URL]
WFS

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 pronators each arm
5-second 2-finger hang
5 rounds

Fingerboard Pyramid Training
open crimp 25# (25# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp -5# (0# next time)
2 finger pocket -25# (-22.5# next time)
3 sets each grip

Mobility Work between sets.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
3 TGUs each arm 35, 45, 53, 62, 71#
60 seconds rest
2 laps on campus board (1 Metolius rung lap & 1 sloper lap)
60 seconds rest
5 rounds

B.
20 KBS 53#
100 feet pinch farmer’s carry 35# plates
20 push ups
5 rounds
11:18

5 ring muscle ups + 3 bar muscle ups

Re: The Shed 'O Pain
 

Today is Thursday, February 18th, 2016. I haven't posted on here in quite a while, simply because I haven't done anything worth posting in quite a while. But as I morn the passing of my friend JT, I've been thinking a lot about his endless enthusiasm and the incredible advice and support he's given me over the years. So, this week I decided I was going to attempt to live up to his legacy and get back to working out. After all, if he were still here, he would be hitting it hard.

I've been climbing at the gym pretty regularly (bouldering three days a week), so I'm not COMPLETELY out of shape. But that's all I've been doing. Participating in the "JT Kalnay Memorial Dinosaur Slayer WOD" at Crossfit 15:13 this last weekend was the first REAL workout I've done in a VERY long time. I got through it, but I had to scale it WAY back.

So, I climbed at CRG on Tuesday, as usual, which is no great accomplishment. On Wednesday, I hit the Middleburg Heights rec center after work and got on the treadmill. Running has always been my first love (especially long distances), but the last couple years have been a struggle for me (I guess I really am getting old). No expectations and no ego, I did a thirty minute workout.

.25 mile walk (3.5mph)
1 mile run (6.1mph)
.2 mile walk (3.0mph)
.8 mile run (6.1mph)

Pretty sad for an ex-marathon runner, but it's a start.

Thursday, I was back at CRG for my typical bouldering session. After climbing for about 2 hours, I did a pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each, followed by 75 wall-balls with a 12lb ball. Yes, I said WALL-BALLS, my least favorite CrossFit exercise. I'm going to hurt tomorrow.

I've said many times that JT tried harder than anyone I know. I owe it to him to do no less. Here's to trying harder.