Re: The Shed 'O Pain
 

Observations From Coaching and Judging 13.4

[url]http://jtkalnaynovels.wordpress.com/2013/03/28/dear-crossfit-observations-from-judging-and-coaching-13-4/[/url]

Re: The Shed 'O Pain
 

Completed 13.4 at NFT.
60
That is as good as I could have possibly done. My best Grace time is just under 10 minutes so I am very happy. The key I think was that I was able to get a good front rack position and really drive the bar off the shoulders. I arrived at the last 12 toes to bar with 30 seconds left. I had 3 seconds to spare when I was done. The atmosphere was amazing. People were cheering Eric and I like crazy. It really helped, especially the last 6 reps on the clean and jerks. That last set of 12 clean and jerks were very tough. The crowd (including Lisa and Mary) really helped. My buddy Eric did it right beside me and got 100 reps. Awesome job Brother!
Afterwards we all went out and had a very nice meal together.

Re: The Shed 'O Pain
 

Friday March 29, 2013

Toes to hands are not toes to bar. Therefore, 13.4 = 3 reps...

[url]http://jtkalnaynovels.wordpress.com/2013/03/29/dear-crossfit-13-4-toes-to-hands-are-not-toes-to-bar/[/url]

Re: The Shed 'O Pain
 

Friday 3-29-2013
CrossFit C-Town

PRE-GAME
Group Warm-up

Skill/Strategy:
Burgener Warm-up for the Clean
3x Down and up
3x Elbows high and outside
3x Muscle Cleans
3x Clean lands at 2", 4", 6"
3x Clean drop
3x Push Press
3x Push Jerk
3x Split Jerk

Game Prep:
Every 30-sec for 3-minutes:
1 Clean + 1 Jerk 95# (Rx 95/65)
2 Toes To Bar

GAME TIME!
Metcon: CrossFit Games Open 13.4
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
etc.
RX:
Male: 135 lbs

30 reps

Thanks to JT for coaching me on my first clean & jerk. I know my form was awful, but I got through it.

Re: The Shed 'O Pain
 

Saturday 3-30-2013
Bouldered at CRG for 2 hours while helping Kevin set a couple of problems in the back.

2 rounds of system board workout. It went pretty well. completed every move on the first round and most of the second (didn't finish cross-throughs, twist-locks and side-pulls).

Ran 3mi. around the block. Didn't time it because I didn't want to get too bumbed out. For some reason my legs felt very weak today. I can't imagine why. I thin 13.4 beat me up more than the other open WODs.

Re: The Shed 'O Pain
 

Saturday March 30, 2013

Walked/shuffled 2 miles.

Loaded and unloaded some wood.

Shoulders and hips a little worked from 13.4.

Re: The Shed 'O Pain
 

Sunday March 31, 2013

Shuffled one mile around a muddy farm.
110 single unders (unbroken)
30 burpees (unbroken, 3:47)
15 wall ball shots (keeping ball overhead like an OHS, unbroken)
10 jumping toes to bar (unbroken, only 2 would have counted)
10 assisted pullups
10 assisted ring dips
25 kbs (44#, unbroken)

Here are some truths and observations from the Games.
I am one of the strongest guys in my group, it is like a super power, but I don't get to use my super power because I run out of gas after 90 seconds. I run out of gas after 90 seconds because of two things, 1) my body composition (which is 100% related to what I eat) and 2) when I get gassed after x seconds in a WOD I stop and rest (therefore I need to start working on getting to x+1 seconds, or x+2) <one more second per week would be 47 more seconds between rests by the time of Open 2014)

Re: The Shed 'O Pain
 

Monday April 1, 2013

Group warmup

5 minutes, EMOM
15 double unders, 10 KBS (45#)

Strength
15 minutes to find 1RM back squat
315#

Metcon
11.1, 10 minutes, AMRAP, 30 dubs 15 snatches 75#
got three full rounds (135 total reps).
gotta check whether I ever did 11.1 before...

Re: The Shed 'O Pain
 

My family and I made a short trip down to North Carolina. We drove around Fort Bragg. It looks a lot different than it did 25 years ago. Same basic layout but the building are new. The barracks have been updated and look pretty nice. I played around a little on the pull up bars and ropes. Later we drove back to the drop zones. Of course they look exactly the same. Later that day I looked up a good friend who still lives in the area. We talked for an hour about our Army days. Very nostalgic. We talked about many friends and adventures from the old days. I actually found myself missing my Army days.
Later that day I visited a local climbing/Crossfit gym and bouldered for about 90 minutes. Nice gym with good problems. I also watched some crossfitters throw down 13.4.
We also visited Wilmington, Carolina Beach, and Kure Beach. We took a tour of the North Carolina, a battleship from WWII. We spent about 2 hours walking through the ship. Fun and informative. Good trip but it's good to be home.

Re: The Shed 'O Pain
 

Monday 4-1-2013
C-Town CrossFit

Warm-up:
EMOM for 5-minutes:
15 Single-unders (Rx Double-unders)
10 KBS 45# (Rx 55/35)
5 Burpees

The Kettle Bell Swings kind of tweaked my lower back.

Strength: High Bar Back Squat (1RM)
Spend 15-minutes working up to 1RM.
** Establish your PR.

215 Max. Could have done more with more time and a weight belt.

Metcon: CrossFit Games Open 11.1
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75#/55#

2 full rounds plus one snatch

Re: The Shed 'O Pain
 

Tuesday 4-2-2013
Bouldered at CRG.

15 problems,

set a new problem in the back,

2 rounds of system training.

Re: The Shed 'O Pain
 

Tuesday April 2, 2013

@Tim, I've toured BB North Carolina, on a hot July day. It was very impressive. I loved the chart on the side that showed how many rounds they'd fired in which battles and how many hits they'd had.

Today I did:
3 minutes for AMRAP dubs:
77

Buergner warmup

10 minutes of EMOM bear complex:
45, 55, 65, 75, 85, 95, 105, 115, 125, 135 (135 was really *#& heavy!)

And then for the metcon an old Games WOD, during which I managed to tweak my calf

15 shoulder to overhead (95#, unbroken)
45 dubs
15 shoulder to overhead (12,3)
45 dubs (my right calf either cramped or tore on the last one)
15 shoulder to overhead (10,5)
skipped the last round of dubs.

[url]http://jtkalnaynovels.wordpress.com/2013/04/02/dear-crossfit-castro-gives-away-13-5/[/url]

Re: The Shed 'O Pain
 

Worked out with Eric at the Shed. It was great to have him over.
Mobility Work

Warm-up:
EMOM for 5-minutes:
15 Double-unders
10 KBS 53#
5 Burpees
This took me a little longer than 5-minutes

Strength: High Bar Back Squat (1RM)
Spend 15-minutes working up to 1RM.
** Establish your PR.
235# PR (in recent years)

Met-Con
10-9-8-7-6-5-4-3-2-1 of
Hang Squat Clean 95#
Ring Dips
with 1 rope ascent between each round (10 all together)
14:37 Happy with that time. I was able to keep a steady pace.

Afterwards Eric and I played on the rings. We did strict muscle-ups, muscle-ups with a 20# med ball between feet, muscle ups with roll over. I also showed Eric the progression that Jeff showed me a couple of weeks ago. I also did a couple of bar muscle ups with roll over. Probably did about 15 altogether.

Later Lisa and I went to Dick's Sporting Goods and I got a power rack.

It is assembled and ready to use.

Re: The Shed 'O Pain
 

Wednesday 4-3-2013
C-Town CrossFit

Strength: Deadlift (3RM)

285#

Metcon: Helen (Time)
3 rounds :
400 meter run
21 KB swings 55# KB (Rx 53/35)
12 pullups

14:32

The 55# KB was really throwing me around. All pull-ups were unbroken.

@Tim, nice PR on the back squats. You and I will have to work those together some weekend.

Re: The Shed 'O Pain
 

Wednesday April 3, 2013

Long drive to Tennessee, hangin' with Outlaw Rudy watchin' 13.5 announcement, lots of education scheduled for tomorrow and Friday.

100# thrusters, yech
CtB pullups, double yech

repeat until you can't do anymore?
OMFG...

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.
Mobility Work
Warm up
5 thrusters @ 45#
5 Strict pull-ups
5 burpees
5 rounds

Worked on movement for 13.5
Thrusters
5 65#
5 75#
5 85#
5 100# Felt doable-Kind of felt funky on the shoulder though. Will have to be careful on Saturday.

Next, Eric timed me to see how long 15 chest to bar pull ups take. 27 seconds.

Afterwards we went outside and ran 6 sprints up Mt. Pickens. The track coach had a hill made behind the school for hill running. His name is Mr. Pickens.

My goal for 13.5 is 60 reps. I'm not sure how realistic this is, but will find out.

Re: The Shed 'O Pain
 

Thursday 3-4-2013
Ran 3.5 mi. outside. Not a great pace but nice to be outside.

Bouldered at CRG. Didn't have a lot of zip, so just kind of took it easy tonight.

Doing 13.5 at C-Town CrossFit tomorrow at 4:30. My totally unrealistic goal is to get 91 reps in the first 4 minutes. Ok, back to reality. A more realistic goal is 45 reps.

Re: The Shed 'O Pain
 

Thursday April 4, 2013

13.5, 25 reps, coached by Elisabeth Akinwale...
Hit the bar so hard on the first chest to bar I bruised my chest.
Am THRILLED with my 25 reps!

[url]http://jtkalnaynovels.wordpress.com/2013/04/04/dear-crossfit-the-absolute-best-part-of-crossfit/[/url]

Re: The Shed 'O Pain
 

2 Problems
3 TGU's each arm 35-45-53-61-72
10 Pronators
5 Rounds

Marathon session of mobility work emphasizing the shoulders. Used a barbell in my cage to roll out triceps. EFFECTIVE!

Felt really limber and spunky. Finished up with 3 bar muscle ups trying to get as high as possible on the pull. I want my body to remember how to pull powerfully for tomorrow's bloodbath.
[URL="http://www.youtube.com/watch?v=FPbsLd-BLDk"]http://www.youtube.com/watch?v=FPbsLd-BLDk[/URL]

Re: The Shed 'O Pain
 

4-5-2013
C-Town CrossFit

CROSSFIT GAMES OPEN 13.5

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

Total of 32 reps. The thrusters were really hard. I was only able to do the first six unbroken. After that it was sets of twos. The chest-to-bar pull-ups weren't too bad. I did them in sets of five. Allen got a good picture of me at the top of my pull showing my chest hitting the bar between sternum and nipples.

@JT, nice job on 13.5. You seem to be keeping some pretty good company this week.

@Tim and Eric, good luck to you both I know you guys will crush this one.

Re: The Shed 'O Pain
 

Performed 13.5 at NFT.
55 reps
Hardest 4 minutes I've ever experienced working out. The last 5 reps of the second round were truly brutal.
I did all the thrusters in sets of 5. I did the first set of c2b unbroken. Had about 45 seconds left for the last set of pull ups. Could only do 10. I don't think I could have gamed it better. It's just a super tough workout. I didn't feel quite right for 30 minutes afterwards. The back of my throat burned for an hour. I still have what Eric calls "the Fran cough."

I enjoyed the Open experience a lot. I think I got a little too spun up about it though. At the local level I thought it was great. NFT was very welcoming. All the athletes there are very friendly and encouraging. Kim was great. She truly wanted you to do your best. You can tell she really likes this stuff. I'm going to make it a point to throw down with them at least once a month.

Re: The Shed 'O Pain
 

Saturday April 6, 2013

The Open is over and I am glad.

For future reference:
13.1 115 for 330th (in age group)
13.2 169 for 1016th
13.3 144 for 863rd
13.4 3 for 1197th
13.5 25 for 363rd (with many scores still to come)

13.1 (115)
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees,
75 pound Snatch, 30 reps,
30 Burpees,
135 pound Snatch, 30 reps,
20 Burpees,
165 pound Snatch, 30 reps,
10 burpees
210 pound Snatch, as many reps as possible

13.2 (169)
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

13.3 (144)
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

13.4 (3)
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...

13.5 (25)
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Re: The Shed 'O Pain
 

1 Problem
10 Horizontal Rows
5 Rounds

1 Problem
10 Hip Extensions 10-20-20-20-20
5 Rounds

I had planned to do a little more but my left shoulder was aching a bit.

Re: The Shed 'O Pain
 

Sunday 4-7-2013
Bouldered at CRG for almost 2 hours.

Then,...

Went to the park on MLK with Holly to do a Monkey Bar workout. Nothing fancy, just doing some laps on the Monkey Bars to get ready for the Tough Mudder. Finished with a set of 50 burpees for good measure.

Inspired by JT I submit the following CrossFit Open results for 2013:
13.1 - 100
13.2 - 146
13.2 - 111
13.4 - 30
13.5 - 32

Re: The Shed 'O Pain
 

Sunday April 7th, 2013

Got to do some coaching and cueing, which was very rewarding.
Also did some statistcal analysis...
41,062 out of 46,633 finishers.

[url]http://jtkalnaynovels.wordpress.com/2013/04/07/dear-crossfit-the-line-is-in-the-sand/[/url]

Re: The Shed 'O Pain
 

1 Problem
10 ab rollouts
10 Pronators each arm
5 rounds

1 Problem
20 Push-ups
10 Reverse Wrist Curls
5 Rounds

Metolius Hangboard Workout

Re: The Shed 'O Pain
 

Monday April 8, 2013

A long travel day followed by a post-Open WOD:

walked 10 easy minutes on the treadmill

15 slow air squats to a box
2 minute hold of a goblet squat
15 fast air squats to a box
2 minute hold of a goblet squat
15 air squats (no box)
2 minute hold of a goblet squat

15 minutes of continuous swimming

Worked handstands in the pool, it's a great place to practice being upside down without destroying your shoulders. Was really working on feeling the ground with my fingertips instead of being on my palms.

Today's work emphasized trying for perfect form in the squat and getting warmed up properly to do the squat. The air squat is fundamental to so many things: back squat, front squat (and thus the clean), overhead squat (and thus the snatch), wall ball shot, thruster, ... Therefore, this next phase of CrossFit is going to include two squat-centric sessions per week, emphasizing perfect form and adding metcon intensity or weight intensity as appropriate.

Re: The Shed 'O Pain
 

Monday 4-8-2013
C-Town CrossFit

Metcon:
For time.
5 Pull-ups
20 KBS 44# (Rx 55/35) (Russian)
5 Renegade Manmakers 20# DB (Rx 25/15)
10 Pull-ups
30 KBS
10 Renegade Manmakers
15 Pull-ups
40 KBS
15 Renegade Manmakers
10 Pull-ups
30 KBS
10 Renegade Manmakers
5 Pull-ups
20 KBS
5 Renegade Manmakers

32:46 My arms are dead. :)

I had a fabulous breakthrough while warming up today. I was able to do several sets of strung-together-double-unders, the highest number of reps in a row being 20.:pepper:

Re: The Shed 'O Pain
 

@Jeff, Awesome news on the dubs.
You've always been jumping high enough and had the cardio to do dubs.
You just had to speed up those hands!
Nice job.


Tuesday April 9, 2013

Ten minutes easy walking to warmup.

50 GTO, 20#, unbroken, got my heart going a little bit

2 minutes rest

50 bench presses, 45#, unbroken, got my heart going a little bit

2 minutes rest

50 KBS, 20#, unbroken, got my heart going a little bit more

2 minutes rest

30 burpees in 3:29, got my heart going all the way

During the Open, and during other recent workouts, it's become obvious that I get gassed at 45 seconds of continuous work, and that I always stop and rest and then go again. This is just training me to work for 45 seconds. So, I've decided during this next phase of CrossFit to do some longer intervals, at whatever intensity I can handle to keep going for more than 45 seconds. Some will be for a minute, some for two minutes, some for three minutes, some for longer. But I simply have to start training to do more than 45 seconds of work...

Re: The Shed 'O Pain
 

Dear CrossFit,
It's time to call off the Games...

[url]http://jtkalnaynovels.wordpress.com/2013/04/09/dear-crossfit-its-time-to-abandon-the-games/[/url]

If you feel the same way, please feel free to repost this.
JT

Re: The Shed 'O Pain
 

Mobility Work
Warm Up:
5 pull-ups
10 KBS 35, 45, 53
5 burpees
3 rounds
A few deadlifts at 135# and 225# and a few handstand push-ups

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
6:14 PR at RX'd
On the first set of deads I did 11 and 10, on the second set I did 8 & 7, and on the last set 6 & 3. The hspu went unbroken on the first set and last set. On the second set I did 10 & 5. Kipped everyone of them.

Re: The Shed 'O Pain
 

Wednesday 4-10-2013
C-Town CrossFit

Strength 1: Pull-ups (3xME)

22, 12, 9 = 43

Strength 2: Shankle Complex (1RM)
15-minutes to establish 1RM.

125#

Metcon: DT
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
95# (Rx 155/105)

My hang cleans still need a lot of work. Doing this with 95# allowed me to do the sets unbroken (so I didn't have to drop the bar) but was still heavy enough to make me work. It was a struggle to do the last push press on all five rounds.

I was able to string together some double-unders again today. It took me a little bit to get into it, but then was able to do sets of fifteen or twenty. I can't tell you how happy I am to FINALLY get my dubs.

@Tim, nice job on Diane! My goal is to do it in under ten minutes.

Re: The Shed 'O Pain
 

Wednesday April 10, 2013

Lots of travel, lots of walking. Started to feel poorly in the evening.

Thursday April 1, 2013

I have a fever. A sweaty, dizzy, stay in bed fever.

Re: The Shed 'O Pain
 

Warm Up
10 KBS 35-45-53
5 Pull-ups
5 Burpees
3 Rounds
A few muscle ups, air squats, and hang cleans

"Nasty Girls"
50 air squats
7 muscle ups
10 hang cleans 135#
3 Rounds
13:15
This is the first time I used 135#. I have always used 95#. 135# definitely slowed me down but it felt doable. I went about 90%. A good goal would be under 10 minutes.

Re: The Shed 'O Pain
 

Warm Up
10 KBS 35-45-53
5 Pull-ups
5 Burpees
3 Rounds
A few muscle ups, air squats, and hang cleans

"Nasty Girls"
50 air squats
7 muscle ups
10 hang cleans 135#
3 Rounds
13:15
This is the first time I used 135#. I have always used 95#. 135# definitely slowed me down but it felt doable. I went about 90%. A good goal would be under 10 minutes.

Oops. Posted it twice.

Re: The Shed 'O Pain
 

Thursday 4-11-2013
C-Town CrossFit

Warm-Up / Skill:
AMRAP 5 minutes:
10 Jump Squats
10 Push-ups
10 TTB
10 Tuck Jumps

I think I did two full rounds plus ten jump squats and 10 push-ups.

Metcon: No Benchmark (Time)
"Spicy"

4 rounds for time.
10 Burpee Box Jumps 24" box (Rx 24/18)
20 Wall Balls 20# ball (Rx 20/14 @ 10)
40 Double-unders
400m run cash-out

22:32

The wall balls really gassed me.

Then...

Bouldered at CRG for about 1-1/2 hrs. I only did ten problems but it was better than I thought I would do.

Vanessa at C-Town posted the following recipe:
Paleo pancakes. Smash up one banana add one egg. Mix in really good. (I added a lil vanilla and cinnamon). Cook like regular pancakes. Mmmmm

I can't wait to try them.

Re: The Shed 'O Pain
 

Friday April 12, 2013

Woke up feeling a lot better so I went to the box at noon.

Group warmup.

20 minutes to find 1RM snatch.
Put up a very sexy PR number that I'm gonna hold onto until I can repeat it because I can't believe it myself and don't want to generate any disbelief out there.

20 minutes to find 1RM C&J.
Another very very very sexy PR number that is likewise going to be held close to the vest until I can repeat it.

Maybe I should only do Oly lifts on the day after having a fever!

Re: The Shed 'O Pain
 

Saturday April 13, 2013

An epic session at the Shed 'o Pain with Tim and Jeff and Mary.

CrossFit Total: 890

Then worked wall ball shots and toes to bars.

Got to witness some epic lifts and a first kipping muscle up.

Re: The Shed 'O Pain
 

Jeff and JT visited the Shed today.

Warm up
10 KBS 35#, 45#, 53#
5 Pull-ups
5 Burpees
3 Rounds

Crossfit Total
Back Squat 235#
Press 130# PR
Deadlift 285#
Total: 650# PR
The last time I did the Total was 9/1/12. I got 595. I did 225# on the squat, 125# on the press, and 255# on the deadlift. I was a little disappointed in my deadlift today. However, it was a 30# improvement over last time I did the Total. 700# would be a good goal for me.
Jeff had a great day. He busted out a really heavy deadlift and got his first 2 muscle ups today. Congratulations Jeff! I am glad I was there to see it. JT humbled both us by putting up some big weights. Mary joined us too. She did the Total as well. She did great. She got a 95# squat, a 45# press, and a 125# deadlift. She seemed to enjoy the weight room atmosphere. Fun day!

Re: The Shed 'O Pain
 

4-13-2013
Throwin' down at The Shed O' Pain with Tim, JT and Mary.

Warm-up:
Some double-unders,
kettle bell swings,
toes-to-bar

CrossFit Total:
235# back squat
105# shoulder press
325# dead lift

665 total

I couldn't find my last CFT, but this was definitely a big PR for me. One of my goals for the year was to get a 310# dead lift. DONE!

Followed the CFT with my first two legitimate ring muscle-ups. Goal number two? DONE!