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Re: The Shed 'O Pain
Sunday December 28, 2014
TGUs to 45# on each side. Very encouraging to be regaining TGU functionality. Then, it was "share the front squat pain day" in the Shed... Front squat warmup to 155, then 4x4 at 175# (tough) Then did Death By Kettlebell for 20 minutes. 1-11 overhead with 35# 12-19 eye height with 20# 20 overhead with 35# Then did a bonus 10 KBS at 45#. It is very encouraging to be regaining KB strength and conditioning! |
Re: The Shed 'O Pain
2 problems
TGUs 5-4-3-2-1/35, 45, 53, 61, 72# 10 pronators 5 rounds 6 additional problems Worked in ring dips. 1-2-3-4-5-6-7-8-9-10 4 sets of 30 second false grip hold on pull up bar. |
Re: The Shed 'O Pain
Monday December 29, 2014
Rowed 5.5k in 30:37 Did jerk motions with very light weights. Am kinda sore from yesterday's front squats and KB swings. |
Re: The Shed 'O Pain
Mobility Work
20 wall balls 5 pull ups 5 burpees Shoulder Mobilization Routine 3 rounds 2 front squats @ 45, 65, 95, 115, & 135#. 6 sets of 2 Front Squats @ 155# Week 4, Day 4 3 clean & jerks @ 95, 115, & 135. 15 clean and jerks @ 135# 2:34 10 minute EMOM odd 30 dubs even 6 pull ups |
Re: The Shed 'O Pain
Tuesday December 30, 2014
REST DAY (I needed it...) Snatch Day tomorrow, then C&J day on Friday. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35# 5 pull ups 5 burpees Shoulder Mobilization Routine 3 rounds A few power snatches 3 sets 80% 90% 100% effort 20 burpees 20 PS 61# 20 wall balls 20 situps 50 DU 9:37, 7:59, 6:56 Took a 5-6 minute rest between rounds. I turn 48 today. |
Re: The Shed 'O Pain
Wednesday December 31, 2014
Some warmup and mobility work. Then snatch practice: 5x75# 5x95# 5x135# 5x155# (went 5 for 5, very encouraging) 2x165# (went 0 for 2, some days you get the bear, some days the bear gets you). |
Re: The Shed 'O Pain
Tuesday December 31, 2014 (pm session)
I was sitting by the window working and the early winter sun was just streaming through the window. I knew it was cold outside (e.g., 19F) but the sunlight was just too tempting. The ground was completely frozen so I put on some running shoes and walked really fast around the farm once. I even broke into a trot twice, for about 200 yards each time. I used to love being a runner. This is the best my back has felt since I hurt it July 8th. Hopefully the new year will bring some trotting and maybe even jogging as I embark on the quest to qualify for the 2016 World Masters Weightlifting Championships. |
Re: The Shed 'O Pain
Mobility Work
10 wall balls 5 pull ups 5 burpees shoulder mobilization routine glute activation exercises 3 rounds 2 front squats @ 45, 65, 95, 115, 135, & 155# 3 sets of 3 Front Squats @ 185# Week 5, Day 2 Missed 2nd rep on 3rd set. Got back on my heels too far and had to dump. Rested and then busted out the 3 reps for the 3rd set. :) A few reps of clean and jerk @ 95 & 115#. 30 C&J @ 115# 4:42 10 minute EMOM odd 30 dubs even 3 ring muscle ups Happy New Year friends! |
Re: The Shed 'O Pain
Thursday January 1, 2015
Happy New Years! TGUs up to 53#, very encouraging. It may be a coincidence that my back is feeling better since adding TGUs and KB swings back in, but it may not be a coincidence... 2 front squats @ 45, 65, 95, 115, 135, & 155# 3 sets of 3 Front Squats @ 185# (Watched my training partner bust out a 3 rep max PR FS) Death By Kettlebell EMOM for 20 minutes, start at one swing and add 1 swing Did rounds 1-13 overhead with 35# KB (compare to last time rounds 1-11) Did rounds 14-19 eye level with 20# KB Did round 20 overhead with 35# KB Beautiful winter sunshine again today, but a vicious cold wind... |
Re: The Shed 'O Pain
Friday January 2nd, 2015
Slept in until almost 9 after staying up to watch the Ohio State Football game. There were ideal conditions for walking today, 40F, ground still frozen from yesterday, early winter sunshine, no wind, no bugs, so I walked/trotted 1 mile. [url]http://www.mapmyrun.com/view_workout?w=831180399[/url] Went once around the farm alternating fast walking (100 steps) with trotting (40 steps). I used to make it around the farm in about 7:30. Did it today in 13:38 I can't remember the last time I made it around the farm in under fourteen minutes, so this is very encouraging. I made a few goals for 2015, one is to participate in an Oly meet with a reasonable expectation of qualifying for the 2016 world championships. Another was to get around the farm better than in 2014. |
Re: The Shed 'O Pain
Friday January 2nd, 2015 (pm session)
Extensive mobility work. C&J Practice at 1513 CrossFit with Coach Mike in attendance. 3x40kg 3x50kg 3x60kg 2x65kg 2x70kg 2x75kg 2x80kg 2x85kg 2x90kg (at this point I realized I was feeling pretty good, which surprised the hell out of me b/c I had squatted and done Death by Kettelbell yesterday, and had trotted a mile around the farm today) 1x91kg 1x92kg 1x93kg (at this point I decided to see what I had) 1x100kg 1x105kg 1x110kg (miss, hit my chin with the bar on the jerk) 1x114kg, PR attempt, about a dozen people watching, made the clean, missed the jerk, but it's the closest I've come. Very encouraging on a day where I shouldn't really have been able to take a realistic poke at a PR. I am paying for this now, and tomorrow will certainly be a rest day. |
Re: The Shed 'O Pain
Saturday January 3, 2015
Rest Day I suppose it's a good thing there are NFL playoff games today, b/c I'm pretty much catatonic after yesterday's beatings and watching New London win a varsity boys bball game in triple overtime. |
Re: The Shed 'O Pain
@JT-Who knew watching boys basketball could be so stressful?
Mobility Work 20 wall balls 5 pull ups 5 burpees shoulder mobilization routine 3 rounds 2 front squats @ 45, 65, 95, 115, & 135#. 6 sets of 2 Front Squats @ 155# Week 5, Day 3 I didn't use a belt at all today. Very happy with that. 45 second intervals for 15 minutes. odd intervals 30 dubs (300 total) even intervals 6 pull ups (60 total) |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 5 pull ups 5 burpees 10 hip extensions shoulder mobilization routine 3 rounds 5 C&J @ 95 & 115# A few @ 135 10 minute EMOM 3 C&J @ 135 Did 5 on the last set. Felt pretty good. “Karena”: 5:00 min AMRAP Complete 60 situps as a “buy in” then wallballs till the clock runs out... 55 wallballs Easy 1 mile on AirDyne for a cooldown. |
Re: The Shed 'O Pain
Sunday January 4, 2015
TGUs to 53# on each side. Return to Wall Balls EMOM, 5 wbs, 5 rounds (step one) Deadlifts, snatch grip 135x5 155x5 185x5 Deadlifts, clean grip 185x5 225x5 2755 Presses 45x5 65x5 95x5 115x5 135x5 155x5 (push pressed a little) Watched Tim put some finishing touches on his competition prep. Good luck next Saturday! |
Re: The Shed 'O Pain
2 problems
3 TGUs 35, 45, 53, 61, & 72# 10 pronators 5 rounds 1 problem 5 HSPUs 5 rounds |
Re: The Shed 'O Pain
Monday January 5, 2015
Mobility work Snatch Practice up to 72kg Wasn't feeling it today, felt weak and slow, got in my volume and went to the climbing gym. Climbed 5 routes at Kendall Cliffs, hardest was probably 5.3. Climbing is more fun than Oly lifting.... |
Re: The Shed 'O Pain
Mobility Work
10 wall balls 5 pull ups 5 burpees 10 back extensions shoulder mobilization routine 3 rounds 2 front squats @ 45, 65, 95, 115, 135, 155, & 175. 2 sets of 2 front squats @ 195# Didn't happen today. I did managed to complete 1 rep. I'll try again next week. 3 sets of 100 dubs. 1:24, 1:31, 2:11 5 pull ups every :30 for 5 minutes. 50 total. |
Re: The Shed 'O Pain
Tuesday January 6, 2015
@Tim Sorry about the no-go on the 2x195. Maybe consider dropping the 175 and 135 warmup sets. You'll have more juice left for the 195. Stretching Walked 1.1 miles on the treadmill increasing the incline every .1 mile Bench Press 10-10-10-10-10 45, 65, 85, 115, 135 |
Re: The Shed 'O Pain
1 problem
20 abmat situps 5 rounds 1 problem 20 push ups 5 rounds 1 problem 15 KBS 53# 5 rounds @JT- I will definitely try to reduce the warm ups sets. Thanks. |
Re: The Shed 'O Pain
Wednesday January 7, 2015
The sun didn't shine today, and the wind howled in off Lake Erie. The wind chill was -20F and the waves were breaking all the way over the top of the 80' tall lighthouse at the mouth of the Cuyahoga River. I went to Ctown to practice C&J. Did a 1k warmup row and then started lifting. I stank. The entire time I stank. Didn't have it. Couldn't buy it. Did 5x95, 5x125, 5x155, 5x185, then missed 5x215. I felt slow and sloppy and fat and weak. I felt like quitting. I felt like a loser. Like I'd wasted the last 18 months. I sat on the chair as sweat ran off my nose and chin and forehead and looked at the bar and thought about the last 18 months of Oly practice and the ten more months needed to try to qualify for the World Championships. I thought that maybe being American and Pan American champion was enough. That I could figure out something else to do. I sat there a long time and looked at the bar. It's so tempting to quit, to move on, to find a new focus. I think I'll lift tomorrow, but I'm still not sure. Staring at the bar provided no answers. The bar doesn't care. Nobody cares. After a long long time I realized I care. I think I'll lift tomorrow. I'll let you know.... |
Re: The Shed 'O Pain
Mobility Work
20 wall balls 5 pull ups 5 burpees 10 back extensions shoulder mobilization routine 3 rounds 2 front squats @ 45, 65, 95, 115, @ 135#. 6 sets of 2 front squats @ 155# (EMOM) 5 clean and jerks @ 95# 5 clean and jerks @ 115# 5 clean and jerks @ 135# 5 clean and 3 jerks @ 155# (I missed the first two jerks) 25 dubs 6 pull ups 6 rounds 6:43 @JT-Good description of the inner dialogue that occurs in all of us from time to time. |
Re: The Shed 'O Pain
@Tim, nice job on the C&J.
Thursday December 8, 2015 Went down to the gym and walked on the treadmill for 1.2 miles, increasing the incline every .1 mile. Then alternated light squats (focusing on form) and light dumbbell presses (focusing on punching fast) for a while. Am still dealing with the black dog today... |
Re: The Shed 'O Pain
@Tim, good luck tomorrow in Tiffin!
Friday January 9, 2015 23-25 in snatch practice at weights up to 175#. Pretty good session. Was in a better mental place today. Making my coaching debut tomorrow in Pittsburgh! |
Re: The Shed 'O Pain
1 Attachment(s)
Participated in the World Wide WOD Gym Resolutions 2015 competition at Crossfit Tiffin.
WOD 1 "Helena" 21 KBS 53# 12 Pull ups 100 Double Unders 3 rounds 11:56-Very happy I got under the time limit (12 minutes). WOD 2 "Karena" 5:00 60 abmat sit up buy in As many wall balls as you can do with the time remaining. 57 wall balls completed 1140-Score is determined by multiplying the weight of the ball by the number of wall balls completed. WOD 2 "Grace" 30 clean and jerks @ 135# 5:52 Fun day at Crossfit Tiffin. Lisa came and cheered and it was good to reconnect with the guys and especially Eric. Very satisfied with my performance. I trained specially for this event and had a solid performance. |
Re: The Shed 'O Pain
@Tim, excellent work getting under the 12 minute time cap. I'll bet the last minute was a sprint to the finish! And great job getting under six minutes on Grace after the other two WODs. It's got to feel rewarding to get the results after the training.
Saturday Jan 10, 2015 Helped out Rubber City Weightlifting teammates at the Pittsburgh Open. Witnessed teammates hit lots of PRs, an Olympian, one person qualifying for the Pan Am Games, and one person qualifying for the World Championships. Didn't get home until after midnight, after being at the front door of the gym in Pittsburgh at 6:45 am. So, today will be a rest and watch football kind of day, maybe some stretching. |
Re: The Shed 'O Pain
Thanks JT.
E2MOM 1 problem 10 pronators 5 rounds 1 problem 20 push ups 5 rounds 1 problem reverse wrist curls 5 rounds 1 problem 5 HSPUs 5 rounds 20 problems in 40 minutes. 10 ring muscle ups (1 every :30) |
Re: The Shed 'O Pain
Monday January 12, 2015
C&J Practice at CTown, a volume day mobility 5@50% 5@60% 5@70% 5@80% 5@90% (went four for five) This type of volume day messes with your mind b/c you start missing at 90% of your 1RM, which is a weight you easily hit during warmups at a meet. But at a meet you go 2@50%, 2@60%, 1@70%, 1@80%, 1@90% then go out and lift 1@94%, 1@98%, 1@101%. So I have to keep reminding myself that a miss at 205# during practice today doesn't mean I'm going to miss 205# in a meet. It just means the 5x185 took a lot out of me... |
Re: The Shed 'O Pain
Tuesday January 13, 2015
I haven't been walking or squatting enough. The walking is good for, well, being able to walk around do things. The squatting is probably the #1 exercise for overall strength, and I've felt my overall strength waning lately. A look at the training logs showed not enough squatting, and not nearly enough heavy squatting. So.... Walked 1.3 miles on the treadmill at 2mph raising the incline every .1 mile. Then, while staying in constant motion, alternated back squats and one arm dumbbell presses. 5x95# bs 10 on each side db press at 10# 5x95# bs 10 on each side db press at 15# 5x95# bs 10 on each side db press at 20# 5x95# bs 10 on each side db press at 25# 5x95# bs 10 on each side db press at 30# 5x95# bs 10 on each side db press at 35# 5x95# bs 10 on each side db press at 40# 5x95# bs 5 on each side db press at 45# 5x95# bs 5 on each side db press at 50# After about 5 sets the back squats finally started to feel okay. Yep, it's time to get back on the back squat horse! |
Re: The Shed 'O Pain
Mobility Work
10 wall balls 5 pull ups 5 burpees 10 back extensions shoulder mobilization routine 3 rounds 1 Front Squat @ 45, 65, 95, 115, 135, 155, 175, 195, and yes 205#! [URL="https://www.youtube.com/watch?v=v5HyLYbUH70"]https://www.youtube.com/watch?v=v5HyLYbUH70[/URL] WFS 5 toes to bar 10 box jumps (step ups) 15 deadlifts @ 135# 3 rounds 5:35 |
Re: The Shed 'O Pain
4 problems
3 TGUs 35, 45, 53, 61, & 72# 5 rounds Worked in 5 sets of 10 pronators and reverse wrist curls. |
Re: The Shed 'O Pain
Wednesday January 14, 2015
"Rest" Day Drove to Columbus, watched Montreal Canadiens hockey game, drove back. Did about 2 miles of walking to/from car, up/down stairs, around stadium, etc. I'm kinda tired today. |
Re: The Shed 'O Pain
Mobility Work
10 kbs 35, 45, & 53# 5 pull ups 5 burpees Shoulder Mobilization Routine 3 rounds 4 minute AMRAP 10 box jumps 24# (I did step ups) 10 KBS 53# 4 rounds 5 minutes rest 4 minute AMRAP 7 shoulder to overhead 7 chest to bar pull ups 4 rounds 5 minutes rest 4 minute AMRAP 10 thrusters 45# (thrusters are hard) 7 burpees 3 rounds |
Re: The Shed 'O Pain
Thursday January 15, 2015
Rowed 5k in 25:10 (going to break 25 minutes soon). Did snatch grip deadlifts/pulls up to 185# Did clean grip deadlifts/pulls up to 330# Did some Oly coaching. |
Re: The Shed 'O Pain
Friday January 16, 2015 (January is more than 1/2 over!!!)
Mobility work Snatch Drills Snatch Practice 5x20kg 3x40kg 3x50kg 3x60kg 3x65kg 10x70kg Went 27 for 27, first time ever going 10 for 10 at 70kg. My PR is 81kg, so 70kg is 88%. This is a tough workout.... |
Re: The Shed 'O Pain
mobility work
10 wall balls 5 pull ups 5 burpees 10 back extensions shoulder mobilization routine 3 rounds “Macho Man” EMOM for 10 minutes 3 Power Cleans, 95# 3 Front Squats, 95# 3 Jerks, 95# I was going to try 115#. I'm glad I didn't. 95# was challenging. Maybe next time. EMOMx12: odd-7 TTB even-35 Double unders |
Re: The Shed 'O Pain
Saturday January 17, 2015
Mobility Work OHS up to 5x95, big fail at 115 TGUs up to 53# on each side, very encouraging Front squats adding weight until it got heavy. Never bothered to add it up. Sometimes training "by feel" is the way to go. Coached the girls in the barn, they want to compete in an Oly meet in April in Grafton. Walked around the farm in the brilliant January sunshine. Time for a nap! |
Re: The Shed 'O Pain
AirDyne for 60 minutes. At the top of every 5 minute interval complete 2 boulder problems. 24 total problems and 12.35 miles on the AirDyne. Took about 90 seconds to complete each 2 problems. Different and challenging.
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Re: The Shed 'O Pain
Sunday January 18, 2015
Death By Kettlebell (went for 25 minutes today!) 1-10, 35# overhead 11-15, 35# eye height 16-20, 20# eye height 21-25, 10# eye height There was a big puddle of sweat on the floor of the SoP after this. Then... Mobilized, smashed, rolled ankles and calves, then Held a 35# goblet squat for 3 minutes Held an 11# OHS for 1 minute, Contrary to what Newton would have us believe, holding those squats was actually work! |
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