Re: The Shed 'O Pain
 

Friday August 16, 2013

REST DAY! (see yesterday's 1 hour C&J session for the rationale...)

Shed? Saturday? Sunday?

Re: The Shed 'O Pain
 

Mobility Work (a lot)

With a 45 pound barbell, 21-15- and 9 reps
Turkish Get-ups, alternating arms
Sots press (I used 11#, 16#, & 21#)
The Sots press will expose any mobility issues. Noticed I used a much lighter weight on these than rx'd. I tried this movement a few years ago and could only do the pvc.
I didn't time this wod. TGU's shouldn't be rushed.
I used the 5kg bar on the Sots press. It's coming in handy.

JT - Sounds like the weightlifting class was very informative. 237# is a big lift. Is that a PR?

Re: The Shed 'O Pain
 

Sorry JT, I didn't notice the Shed question. I plan on climbing Saturday at the Shed and doing a workout Sunday at the Shed. You are welcome to come both or any of the days. I will text Jeff to see if he's interested too.

Re: The Shed 'O Pain
 

2 Problems
10 pronators each arm
5 rounds

2 Problems
10 reverse wrist curls 31#
5 rounds

Then I did endurance circuits (at least that's what I call them). I linked my 3 warm ups problems. I attempted 3 sets. Didn't quite complete the last set.

Also got to see JT squat some heavy weight.

Re: The Shed 'O Pain
 

Saturday August 17, 2013

Infinite amount of time to work up to back squat 1RM
10xPVC
10x45
5X95
5x135
5x185
3x235
2x275
1x305
1x325 (shed record) (so far the plan was going pretty g)

Then 20x135 (this is where my plan for the day started to dissolve, like my thighs and calves)

Had planned to do 13.2, 10 Minute AMRAP
5x115# sto
10x115# dead
15x24" box up (did 169 reps in the Open)

But... halfway through the second round, both my timer and motivation quit at the same time. So, I slogged through five rounds, decidedly NOT for time, and then bagged it.

Tomorrow will be a metcon day.

Re: The Shed 'O Pain
 

10 KBS 35#
5 pull-ups
5 burpees
3 rounds

AMRAP for 20 minutes:
5 muscle ups
10 KBS 72#
8 rounds + 2 reps

Afterwards JT and I did 10 laps around the Shed pinching 2 25# plates. We alternated trips.

Re: The Shed 'O Pain
 

Sunday August 18, 2013

There was a real funk in the Shed this morning. After a few overhead movements and a few HSPU practices, I realized where the funk was coming from. Ask not for whom the funk tolls, it funks from thee....

Did some HSPU practice, got several three abmat HSPU.
One step at a time.

Then, completely butchered what was supposed to be:
50 double under buy-in
ten rounds of:
10x95# presses
10x45# KBS
50 double under buy-out.

I got to 49 dubs in about 2:30, but then simply could not get the 50th dub. I tried until 6:00 but couldn't get it, so I moved on to the ten rounds.

The ten rounds turned into 6 rounds, and I was spent and bent, so I bagged the 50 double under cash out b/c I wasn't able to get the 50th dub on the buy in. Why flog a dead horse?

So, then Tim and I alternated farmer's carry with 25# plates around the Shed. I had no idea you could actually go around the shed. I've been to the shed maybe a thousand times over the past decade and until today had no idea that the back wall of the shed was not on the property line, that there was a farmer's carry course that wound around the shed.

Anyway, after the farmer's carry (which are making typing a real challenge) I went back in the shed to try to get the elusive 50th dub. After about ten failed attempts Tim pointed out that the rope had actually gone under my feet twice and the dub was complete once the rope passed under the second time. Duh. This is how I'd "failed" on the 50 dub buy in about 50 times. So, the metcon was actually about 200 single unders, 49 double unders, and about 50 failed double unders that actually were double unders, followed by the six rounds of 10. Strange things happen when they turn off the oxygen...

Re: The Shed 'O Pain
 

Sunday 8-18-2013
Bouldered at CRG for two hours.

5 rounds of:
5 problems (mostly easy to moderate)
50 dubs (the first set was actually 100 singles)
10 push-ups

Re: The Shed 'O Pain
 

I took about a 3.5 mile walk. I ran 10 50-60 yard strides during. Feeling pretty sore from the heavy kettlebell swings yesterday.

Re: The Shed 'O Pain
 

Monday 8-19-2013
No real work out tonight. Moved a s***ton of stone and rubber chips. By the end of the week, the front bouldering area at CRG will have the same gymnastics pad and foam as the bouldering cave. Lena and I are planning to move the system tiles to the new training wall upstairs on Wednesday night.