Re: The Shed 'O Pain
 

Friday October 4, 2013 (Is it really October already??)

15 minutes warmup to do snatches and C&J

Every Two Minutes For ten Minutes
Do 2 snatches at 90% of your 1RM
5 minute rest
Do 2 C&J at 90% of your 1RM

I wasn't sure what my 1RM would be today, so I did the first 6 snatches at 135, did the next 2 at 145, and did the final 2 at 155. I did them all as split snatches. Felt like I might have been able to go heavier, which means I was probably at the appropriate 90%. Same with the C&J, so I did the first 6 at 205, the next 2 at 215, and the final 2 at 225. Did them all with power cleans. The clean is what is limiting my 1RM on C&J.

Metcon
3 rounds, for time
row 500m
12 burpees
21 box jumps (12", and I actually jumped, see blog post)
16:41.

[url]http://jtkalnaynovels.wordpress.com/2013/10/04/dear-crossfit-box-jumps-and-step-ups-are-different-exercises/[/url]

I am nearly catatonic at this moment, and I already had a nap...

Re: The Shed 'O Pain
 

Worked out at the Shed with JT.

2 problems
3 TGU's 35, 45, 53, 61, 72#
10 pronators each arm
5 rounds

1 problem
15 back extensions
10 reverse wrist curls
5 rounds

1 problem
10 GHD sit-ups
5 rounds

Felt pretty good today bouldering. Outlaw wod tomorrow.

Re: The Shed 'O Pain
 

Saturday October 5, 2013

Really didn't have it today.
Sometimes the Shed 'o Pain should be titled the Shed o' #*$* Pain...

Deadlifts to 440 (failed twice at 440, which is well below my PR)

Karen Rx 13:22 (this was a mental exercise today)
To be honest, there were probably 30 no reps in the 150 tosses...
Improving my squats, especially front squats, really helped with Karen.
But it's the heart and lungs that gave out today.
At least my mind didn't quit today...
Which was a concern, b/c I was unable to complete Karen in the Open last year and it's been bugging me ever since. By way of comparison, once did Karen in 4:32 (before hip replacement).

Re: The Shed 'O Pain
 

Dear Karen,

Why have you forsaken me?

[url]http://jtkalnaynovels.wordpress.com/2013/10/05/dear-karen/[/url]

Re: The Shed 'O Pain
 

Worked out in the Shed with JT. Thanks for the coaching and encouragement.
Mobility Work
10 wall balls
5 pull-ups
5 burpees
3 rounds
Front Squat-5-45#, 5-65#, 3-95#, 1-135#, 1-155#

Metcon
5 15' rope ascents
9 front squats @ 135#
30 burpees
3 rounds
21:37
The front squats were the worst part. They really slowed me down. Great Outlaw wod! A little skill, strength, and stamina all wrapped up in one wod.

Re: The Shed 'O Pain
 

Sunday October 6, 2013

5 rounds, not for time:
5 GHD situps
5 GHD reverse curls
2 TGUs
10 dislocates
hold a goblet squat (1min, 2min, 2min, 2min, 2.5min)

2x15 box steps (12", 20")
did the 20" in 35 seconds.

Kept time for Tim as he paced just below the red line (except for the last set) through a brutal Outlaw WOD.

Re: The Shed 'O Pain
 

Monday October 7, 2013

Why are my abs and spinal erectors barking? Oh yeah, used the GHD yesterday...

Today:
Strength
Front Squat, 5x45, 5x95, 5x125, 5x175
Snatch Pulls, 5x45, 5x75, 3x95, 3x125

Metcon
EMOM, 2 burpees over the bar, then, in the remaining time in each minute, complete:
25 push presses (75#, was too light)
25 hang squat cleans (75#, was just right)
25 deadlifts (125#, was too light)
12:33 (cap time was 20 minutes)

RX was 4 burpees, 135/185/225

Re: The Shed 'O Pain
 

1 problem
10 push-ups
10 pronators
5 rounds

1 problem
5 strict HSPU
10 reverse wrist curls
5 rounds

1 problem
10 ring dips
5 rounds

Re: The Shed 'O Pain
 

Tuesday October 8, 2013

Nice half hour bike ride on a crisp fall day.

Thighs felt like lead infused jello after yesterday's squat and squat clean WODs.

Re: The Shed 'O Pain
 

Wednesday October 9, 2013

Warmup:
run, bear crawl, spiderman crawl, cub run, push ups

Strength:
work up to 80% of 5RM push press
5x45
5x95
5x145
5x165
5x165

EMOM for 12 minutes:
even minutes, 10 pushups from the knees (Rx was regular pushup)
odd minutes, 10 kbs 55# (Rx was 15 kbs)

Metcon:
20 minute time cap
25 TTB, 7 burpees, 20 db thrusters (15# each hand), 7 burpees,
15 db hang squat cleans (15# each hand), 7 burpees, 10 renegade rows (15# each hand), 7 burpees, 10 strict db presses (25# each hand)

19:33
RX was double the number of reps for everything and 25# dbs....