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Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 5 pull ups 5 burpees 3 rounds Power Cleans 5 @ 45, 65, 75, & 95# 3 @ 115, 135, 155, & 165# Tried 1 @ 185#. Didn't happen. Worked on form. Metcon 25 KBS 1.5 pood 25 burpees 3 rounds 11:51 Feel good about my time. Completed 3 out of 5 strict bar muscle up attempts. [URL="https://www.youtube.com/watch?v=KNbD_nCeSLE"]https://www.youtube.com/watch?v=KNbD_nCeSLE[/URL] |
Re: The Shed 'O Pain
2 problems
20 push ups 10 pronators 5 rounds Pyramid Hangboard Workout 5 sets |
Re: The Shed 'O Pain
Monday November 17, 2014
Snatch Practice at RCW with Coach Dan Bell 1.5 hours of drills, focused on punching out the arms when the weight flies overhead and, getting the bar from the top of the knee caps to the power position and then using the legs/butt to make the bar fly overhead, so then you can punch it. Practice weight of 45kg now feels like practice weight of 40kg used to. That's a good thing. I feel like I'm a better lifter after today's practice session than when I started, and I feel like I have two of the drills dialed in to where hundreds of reps on each per week will make me an even better lifter. Only 49.8 weeks until the window opens for qualifying for 2016 Worlds.... |
Re: The Shed 'O Pain
Tuesday November 18, 2014
Rest Day Walked 1.3 miles on treadmill increasing the incline every .1 Held a goblet squat for a while Did 50 knee rebends with an empty bar. Today's walk is the best my back has felt since I injured it on July 8, 2014. Neither leg tingled or fell asleep during the walk. This is very encouraging. |
Re: The Shed 'O Pain
10 KBS 35, 45, 53#
5 pull ups 5 burpees shoulder mobilization routine 3 rounds Deadlift 5,5,5,3,3,3,1,1,1/135, 155, 185, 205, 225, 255, 265, 275, 305 Got greedy on the last one and didn't complete the rep. 21 Front Squats, 95 21 KBS, 53 50 dubs 15 Front Squats, 95 15 KBS, 53 50 dubs 9 Front Squats, 95 9 KBS, 53 50 dubs 12:35 Very cold in the Shed tonight. Ran out of propane and paid for it. I think I'll get some propane on the way home tomorrow night. |
Re: The Shed 'O Pain
2 problems
3 TGU's 35, 45, 53, 61, & 72# That 72 pounder never gets any lighter. :no000000: 5 rounds Pyramid Hangboard Workout 6 sets with 5# Much nicer in the Shed this evening. Had the propane heater cranking. |
Re: The Shed 'O Pain
Wednesday November 19, 2014
Propane is a good thing when it's this cold... Rowed 1k some mobility work Snatch Practice (the new way, not splitting) 10x45# power position drills 10x45# knee rebending drills 10x75# muscle snatch with a 1/4 OHS 10x105# ms with 1/4 OHS 5x135# ms with 1/4 OHS 1x140 1x145 1x150 1x155 (missed, got it to where it needed to be but didn't get under it) I've been "forced" into the muscle snatch b/c Dan Bell has corrected my bar path and power position so much that the bar is travelling too fast to split snatch at the lighter weights. At the heavier weights the bar is moving slow enough I might have to split at that weight. Will stick with the experiment for another couple months b/c there's still 49 weeks and 4 days until the first qualifier for the 2016 worlds. Presses and Push Presses 10x45 10x75 10x105 5x135 5x155 3x165 3x175 5x155 Did some coaching on the snatch for one of the trainers. |
Re: The Shed 'O Pain
Thursday November 20, 2014
Rowed 1k some mobility work C&J practice 20 knee rebends and punches 7x95# 6x135# 5x165# 1x185 1x195 1x205 1x215 1x225 1x230 1x235 (miss) Squats OHS 3-3-3 45, 95, 125 Front Squat 3-3-3 155-185-205 That's a pretty deep hole I dug today. Tomorrow is deadlifts and little squats off the jerk blocks and maybe some jerks from the blocks. Saturday is swimming. Might need to get mentally irregular and try a 135# OHS at the SoP on sunday! |
Re: The Shed 'O Pain
Friday November 21, 2014
Rowed 1k very leisurely. Deadlifts 10x45 3x135 2x225 1x315 1x405 1x500 (PR) 1x405 10x315 [url]https://www.coachseye.com/v/0IxG?utm_source=ios&utm_medium=app&utm_content=watch_copy&utm_campaign=shared_email4-1[/url] Farmers Carries with progressively heavier bumper plates then kettlebells up to 72#. Rowed 1k very leisurely. |
Re: The Shed 'O Pain
2 problems
5 pull ups 10 push ups 15 air squats 5 rounds Pyramid Hangboard Workout 7 sets @ 10# Worked in 7 sets of 5 HSPUs. Congratulations to JT on deadlifting 500#. That bar was bending! :highfive: |
Re: The Shed 'O Pain
Saturday November 22, 2014
Swam 900 yards in 23:27. That pace would get me under the time cap of 2 hours for an Ironman. I'm happy with that. We'll see how my arms feel tomorrow.... Might go out in the barn later and do some knee rebending drills and punch drills with both snatch grip and C&J grip. |
Re: The Shed 'O Pain
Mobility Work
10 wall balls 5 pull ups 5 burpees shoulder mobilization routine 3 rounds 1 Squat clean + 4 front squats @ 45, 65, 95, 115, and 135# 1 burpee muscle up between sets 10 Front Squats (from the floor)@ 155# (Did last 9 reps @ 135#) 10 burpee muscle ups 2 rounds 17:50 100 Dubs 1:55 Everything felt hard today! I wasn't able to workout in the morning which is my weekend habit. |
Re: The Shed 'O Pain
Sunday November 23, 2014
Walked for 40 minutes on the sometimes muddy trails at the farm. Technique Practice (all done with 31#, tens on the 11# training bar) 50 knee rebends with snatch grip 50 knee rebends with clean grip 25 muscle snatches from the power position 25 jerks from the rack Coached the kids for a few hours during "Sunday Ninja Camp". The video is on FB. |
Re: The Shed 'O Pain
1 problem
HSPUs 1-10 (55 total) 10 pronators 5 sets 10 reverse wrist curls 5 sets 10 rounds Pyramid Hangboard Workout 8 sets @ 10# |
Re: The Shed 'O Pain
Monday November 24, 2014
Snatch Practice I stank. Maybe the 500# deadlift, the swimming, and the walking took more out of me than I realized. Back Squat Technique Instruction Worked on perfecting back squat technique, with an empty bar. Doing one perfectly with the empty bar was about as hard as doing one "my way" at 300#... We are certainly in the "two steps back" phase right now. But that's okay, because there's still 48+ weeks until the first qualifier for the 2016 World Championships. |
Re: The Shed 'O Pain
Tuesday November 25, 2014
Rest Day, I feel like crap. |
Re: The Shed 'O Pain
Mobility Work
10 goblet squats 20, 35, 45# 5 pull ups 5 burpees shoulder mobilization routine 3 rounds Front Squat 5 @ 45, 65, 75, 95, 115, & 135# 3 @ 145, 155, & 165# 1 @ 175# 2 misses @ 185# Metcon 5 pull ups 10 push ups 15 air squats 5 rounds 30 power cleans @ 115# 5 pull ups 10 push ups 15 air squats 5 rounds 15:58 |
Re: The Shed 'O Pain
Wednesday November 26, 2014
Mobility Work Snatch Practice trying to learn to squat snatch [url]https://www.coachseye.com/v/tBv2?utm_source=ios&utm_medium=app&utm_content=thumbnail_image&utm_campaign=shared_email4-1[/url] |
Re: The Shed 'O Pain
2 problem
3 TGU's 35, 45, 53# (back was a little touchy so for the last two set I did the "Turducken Get Up" with 10, 15, & 20# in each hand. Thoracic and shoulder mobility will have to improve to go much heavier. [URL="https://www.youtube.com/watch?v=aibBOKUv5sk"]https://www.youtube.com/watch?v=aibBOKUv5sk[/URL] 5 rounds Pyramid Hangboard Workout 7 sets 12.5# |
Re: The Shed 'O Pain
Thursday November 27, 2014
Some mobility and TGUs to warm up, then.... Squat Day OHS 3-3-3 increasing weight to failure Front Squat 3-3-3 increasing weight to failure Back squat, 20x135, OMG... "Is that turkey I smell cooking?" "No, it's my posterior chain frying!" |
Re: The Shed 'O Pain
Mobility Work
10 wall balls 5 pull ups 5 burpees shoulder mobilization routine 3 rounds Strength Overhead Squats 3 45 3 65 3 75 3 95 3 115 1 135 1 145 1 155 1 165 1 175 1 185 miss 1 185 Met Con KBS 53# 25-20-15-10-5 Dubs 50-40-30-20-10 Push-ups 50-40-30-20-10 Done as a triplet. 15:35 Same exact time for this workout when I did it on 4/25/13. Freaky! Watched JT press some heavy weight! PRs are fun. |
Re: The Shed 'O Pain
Friday November 18, 2014
Some mobility work. Got stuck in a goblet squat. Strict Presses up to 175# (PR) Push Presses, 3x185, 20x115 Swung the kettlebell 130 times in 8 minutes. Various weights, 15#, 20#, 35# (the 35 was heavy). |
Re: The Shed 'O Pain
Saturday November 29, 2014
Good to have Jeff visit the SoP this morning. Thanks for the Chair Yoga idea! Good warmup and mobility work. Snatch Practice (all squat or power/muscle snatches, no splits, trying to learn to do it right and really pull myself under the bar) 5x11# 5x31# 5x45# 5x75# 5x95# (went 4 for 5 squat snatching, 95# was a squat snatch PR) 5x115# (went 2 for 5 squat snatching, 115# is a new squat snatch PR) 5x135 (went 4 for 5 muscle/power snatching into a 4" squat, no split) 2x145 (1 for 2) 3x155 (2 for 3, one was a press out) 3x115 (these felt easy) |
Re: The Shed 'O Pain
Jeff joined us at the Shed today. Mostly we climbed but also put in some muscle up practice. Jeff is very close to getting a bar muscle up. He's definitely strong enough, he just has to work the timing and then they will be easy for him.
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Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, & 53# 5 pull ups (did 10 reps on the second round just to see if I could, not too bad) 5 burpees 5 push presses 45, 65, 75# Shoulder Mobilization Routine 3 rounds Some Shoulder to overheads with 95 & 115#. Open Workout 13.2 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 (I did step ups) 5 rounds + 11 reps In the 2013 open I did 7 rounds. I have some work to do. 10 minute EMOM odd minutes 5 C2B pull ups even minutes 25 dubs This went smoothly. |
Re: The Shed 'O Pain
Sunday November 30th, 2014
60F at noon. Split and stacked several tons of wood. Ouch-man. |
Re: The Shed 'O Pain
Monday December 1st, 2014
Snatch Practice Many reps at 45kg. Back squats Many reps at 20, 40, and 60kg. Trying to learn to do it right. |
Re: The Shed 'O Pain
2 problems
3 TGU's 35, 45, 53, 61, & 72# 10 pronators each arm 5 rounds Pyramid Hangboard Workout 9 sets @ 12.5# |
Re: The Shed 'O Pain
MONDAY CROSSFIT CLASS
Weightlifting Overhead Squat (15 minutes to find a 1 RM OHS) Metcon Metcon (AMRAP - Reps) With a Running Clock: 0-15 minutes: Find a 1 Rep Max Overhead Squat at 18 minutes: 6 minute AMRAP 3, 6, 9, 12…..18, 21 Wall Balls 20/14lbs Pull-Ups Metcon (AMRAP - Rounds and Reps) At 30 Minutes: 10 Minute AMRAP 10 Box Jumps 24/20" 10 TTB 10 Thrusters 115/75lbs OHS: 1x 140 6 min AMRAP: 3, 6, 6, 12 + 15 WB (14 lb WB) 10 min AMRAP: 3 rounds (24 in box, 65 lb thrusters) |
Re: The Shed 'O Pain
Wall Balls 10-15-15
5 pull ups 5 burpees Shoulder Mobilization Routine 3 rounds 2 Front Squats @ 45, 65, 95, 115, & 135# Squat Program Week 1, Day1 6 sets of 2 reps @ 155# This is the beginning of a six week squatting program. The goal is to front squat 205# by the end. It involves squatting 3 times a week. As long as I stay healthy I will try to finish it. Metcon: HSPU's Pull ups 21-15-9 7:50 |
Re: The Shed 'O Pain
Tuesday December 2, 2014
@Jeff, that's some nice programming. The guys at your box seem to know what they're doing. @Tim, you'll get the 205# FS, you're not that far off, and you can be focused when you want to... Mobility Clean and Jerk Practice 5-5-5-5-5-1-1-1-1 95, 125, 155, 185, 215, 220, 225 (missed jerk), 230 (missed jerk), 235 (missed clean) Front Squats 3-3-3-3-3-3-1-1 95, 125, 155, 185, 215, 225, 235 |
Re: The Shed 'O Pain
Wednesday December 3, 2014
REST DAY Feeling very worked after back to back oly and squat days, which followed splitting wood on sunday, and snatch practice on Saturday, and and and Rest is Training Too |
Re: The Shed 'O Pain
1 problem
10 pronators 10 push ups 5 rounds Pyramid Hangboard Workout 10 sets @ 12.5# Worked in 5 sets of 10 ab wheel rollouts. |
Re: The Shed 'O Pain
WED DECEMBER 03, 2014 WEDNESDAY CROSSFIT CLASS
Split Jerk (1-1-1-1-1) Metcon (AMRAP - Reps) 12 min amrap 100 Dubs 80 sit ups 60 BW lunges 40 Push press 75/45 20 Bar Muscle ups RX+ (20 C2B RX) My results worked up to 150 split jerk ORM 12 min AMRAP 100 dubs 80 sit ups 60 walking lunges 40 push press @45 lbs. 2 near miss bar muscle ups |
Re: The Shed 'O Pain
1 Attachment(s)
Thursday December 4, 2014
1 mile walk in the late fall sun. 20 foot sled pull, for time, 12 minutes, 2 seconds (see attached photo of sled) Full size photo available on Facebook. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 5 pull ups 5 burpees Shoulder Mobilization Routine 3 rounds 3 Front Squats @ 45, 65, 95, 115, & 135# Week 1, Day 2 Front Squat 6 sets of 3 reps @ 155# 12 minute AMRAP 100 Dubs 80 Abmat sit ups 60 BW lunges 40 Push press 75# 20 C2B Pull Ups 0 rounds + 295 reps Thanks for the workout Jeff. It's a good one. Keep them coming. JT - Awesome photo! Dan John would approve. |
Re: The Shed 'O Pain
Hey Guys-I think I might do the "Garage Games" event at Crossfit Tiffin on January 10th. It consists of three workouts that will be hard but not injurious. The following link details the workouts. I would love to have company.
[URL="http://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2015/"]http://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2015/[/URL] wfs |
Re: The Shed 'O Pain
@Tim, I will be in Pittsburgh coaching at an Oly meet that day. Good luck, they look like good WODs, especially for 50+ scaled like me!
Friday December 5, 2014 Swam 1050 yards (1/4 of an ironman) in 27:09. This would get me under the 2 hour cutoff. Might try to put together an Ironman relay team for some time next year. |
Re: The Shed 'O Pain
Mobility Work
15 wall balls 5 pull ups 5 burpees shoulder mobilization routine 3 rounds 2 front squats @ 45#, 65#, 95#, 115#, & 135# Week 1, Day 3 Front Squat 6 sets of 2 reps @ 155# 21 KBS 53# 12 pull ups 100 dubs 3:48 Dubs took the longest. Rhythm was fine. Stamina wasn't. 10 min EMOM 2 C&J @ 135# Experimented with T&G, singles, & grip width. 100 abmat situps 3:23 (60 @ 1:35) Additional mobility work. |
Re: The Shed 'O Pain
FRI DECEMBER 05, 2014 FRIDAY CROSSFIT CLASS
Deadlift (1-1-1-1-1) Metcon (Time) For Time: 500m Row then 10-1 Toes To Bar 1-10 Deadlift 225/135 (RX+= 275/155) * Alternate movements between each set 305 lb 1rep max dead lift METCON finished 2 eps of the 9th set of dead lifts As Rxed All T2B unbroken |
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