Re: The Shed 'O Pain
 

Yesterday
A lot of muscle ups. Most on the rings but a few on the bar. Some coaching too.

Today
Mobility Work
A few kb snatches and pull ups.

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
12:00

More mobility work.

Re: The Shed 'O Pain
 

Tuesday June 11, 2013

3.1 mile walk.
[url]http://www.mapmyrun.com/workout/300404399?utm_campaign=share&utm_source=facebook&utm_content=225180341[/url]

3 minutes, max effort burpees (30)
3 minutes rest
3 minutes max effort press, 45# (60)
3 minutes rest
3 minutes max effort kettlebell swings, 25# (63)

Pretty happy with this, especially after death by thruster (sorta) on sunday.

Re: The Shed 'O Pain
 

Mobility Work
A few kbs and power cleans @ 95#.

Strength
Power Cleans
2 135#
2 145#
2 155#
2 165#
2 175#
2 180#
2 185#

Met Con
10-9-8-7-6-5-4-3-2-1
Push Jerks
Front Squat
@115# in 21:30

10 minutes on the Air-Dyne for distance. 3.26 miles.

A bit a stretching to finish up.

Re: The Shed 'O Pain
 

Wednesday 6-12-2013
C-Town CrossFit

Metcon (for total time)
200-meter Sprint
Rest 1-minute
400-meter Run
Rest 1-minute
400-meter Run
Rest 1-minute
200-meter Sprint
8:11

Metcon (AMRAP - Reps)
3 rounds of:
1-min ME Burpees
1-min ME Double-unders
Rest 1-min
3-min of:
15 ME DB Push Press 25# DB (Rx 30/20) and
10 ME KBS 55# KB (Rx 70/55)
Rest 1-min

250 total reps

Re: The Shed 'O Pain
 

Wednesday June 12, 2013

No exercise. Lots of seeking shelter from purported tornadoes.

Re: The Shed 'O Pain
 

1 problem
TGU's 5/35-4/45-3/53-2/61-1/72 each arm
10 pronators
5 rounds

1 problem
1 TGU each arm @ 72#
10 reverse wrist curls
5 rounds

Chris Webb Parsons Hangboard Workout
Worked in 4 sets 25 push-ups & 25 abmat sit-ups.

Re: The Shed 'O Pain
 

Thursday June 13, 2013

A nice walk,
[url]http://www.mapmyrun.com/workout/302067625?utm_campaign=share&utm_source=facebook&utm_content=226466393[/url]

then Grace, 45#, 2:52 (unbroken).

I chose 45# for Grace b/c I have never finished Grace without stopping. I am working on doing things unbroken. So, I am fishing for the bottom weights at which I can do things unbroken. Did Grace in 2:52 without ever putting the bar down. After a rest, I started again at 55# and did ten in a minute then put it down after discerning that next time I ought to be able to get Grace unbroken at 50# or 55#. Yes doing some heavy C&J will make these light C&J seem lighter and easier, so there will be some heavier work on the docket soon.

Re: The Shed 'O Pain
 

Mobility Work
10 kbs 35#
5 pull-ups
5 burpees
3 rounds

For time 15, 12, and 9 rep rounds of:
40 pound Dumbbell Thruster
Muscle-up
18:55

Good workout! One movement I absolutely hate and one movement I absolutely love.

Re: The Shed 'O Pain
 

Friday June 14, 2013

Taught some swimming lessons.
Then swam 800 unbroken (alternating 25 crawl, 25 breast stroke) in 20:01

Then did 21-15-9 of 135# deadlifts
6# wall ball shots

Re: The Shed 'O Pain
 

Friday 6-14-2013
C-Town CrossFit

Snatch (1 rep max) 115#
Squat Clean Thruster (3,3,3) 85#, 95#, 105#
High Bar Back Squat (20) 145#

I guess that was C-Towns idea of an "easy" day.

Re: The Shed 'O Pain
 

Saturday June 15, 2013

No "exercise" today, but for those familiar with CrossFit units of measure, I did a little over 5 "sh*t-tons" of work today. This is measured by the amount of weight (approximately 10,500) pounds moved from below grade (up to 11' below grade) up to and onto a truck. I also did another 2 sh*t-tons of work as measured by swinging an 8# sledge approximately 500 times to bust through a cinder block foundation once it had been revealed by moving the aforementioned 5 sh*t-tons of sh*t. Yes a backhoe would have been the right tool, but for the fact we were working under a building and could barely get ourselves down there.

I also did 5 C&J of an 8"x8"x12' beam that we jacked up under the floor to support the floor weight while we removed the offending cinder block wall. I'm not sure how much it weighed, but it was certainly my PR for C&J of lumber.

I wonder what tomorrow's "WOD" will be....

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with Rick and Norm. 15 laps. Nice day.

Today
Mobility Work

Front Squat
5 45#
5 65#
5 95#
5 115#
5 135#
5 155#
3 175# On the third rep I felt a click in my lower back. I now feel a dull ache there. Hopefully it won't be too bad. I terminated the workout.

Re: The Shed 'O Pain
 

Sunday June 16, 2013

Held a 20# goblet squat for 3 minutes.
Did some dislocates and general warmup.
Stared at the pullup bar and rings for about ten minutes.
Then finally pulled the trigger on:

21-15-9
Pullups
Ring Dips

Not for time.

Training partner tweaked his back. Hope it's not too bad.

Re: The Shed 'O Pain
 

Monday June 17, 2013

Sick day.

Re: The Shed 'O Pain
 

Monday 6-17-2013
C-Town CrossFit

Warm-up
5-min AMRAP of:
10 Burpees
10 Goblet Squats 55#
10 KBS (American) 55#
2 full rounds

Front Squat (5x 95#, 5x 105#, 5x 115#, 5x 125#, 5x 135#)

Metcon
3 rounds for time.
7 Strict Pull-ups
10 Deadlift 225# (Rx 255/185)
15 HSPU

14:40

Note: Very few people at C-Town can do strict pull-ups. I saw a lot of people sneaking little kips in to get to the bar.

Re: The Shed 'O Pain
 

1 Problem
3 TGU's each arm 35-45-53-61-72
10 Pronators
5 rounds

1 Problem
15 Hip Extensions
3 rounds

Got through the TGU's with no problem. Back started to hurt on the hip extensions so I ended the workout. I will see what tomorrow brings.

Re: The Shed 'O Pain
 

Tuesday 6-18-2013
Bouldered for about an hour or so at CRG. Didn't do anything real hard, just trying to get used to climbing again. The skin didn't last too long, I actually climbed better than I expected.

Re: The Shed 'O Pain
 

Mobility Work

"Karen"
150 wallball shots for time.
13:54
I rode the air-dyne for a mile and walked half a mile for a cool down.

I was on the verge of throwing up the whole time. I tried a coconut oil/coffee mixture this morning before working out (pretty good actually). Probably not a good idea.
Back felt fine.

Re: The Shed 'O Pain
 

Wednesday 6-19-2013
C-Town CrossFit

High Bar Back Squat (5,5,5,5,5)
Between each set of HBBS, complete 30 double-unders.
5x 95, 5x 135, 5x 155, 5x 185, 5x 185

Metcon
3 rounds for time of:
7 OHS 45# (Rx 7 Snatches 135/95)
200-meter Sprint
25 Wall Balls 14# WB (Rx 20/14)

14:15

My shoulder just can't handle the snatch. Carl suggested doing OHS instead. I was able to do a couple of good squat snatches with 65#, but 95# was just too much.

Re: The Shed 'O Pain
 

Tuesday June 18, 2013

Sick Day

Wednesday June 19, 2013

Sick Day.

Re: The Shed 'O Pain
 

Friday June 21, 2013 (Summer Solstice)

Made it back to the box today.
Did some front squats, some power cleans and presses, some chin ups, a 400m quick walk, some pullups and some medicine ball squat clean thrusters. Man it's been a while since I was in the box.

Tried to scale everything for the metcon so I could keep moving. I think for metcons, for me, going forward, it's going to be about continuous movement. I think I'll do air squat Karen or 4# Karen until I can do it unbroken and then move up. I'll conside 20# WBS as heavy training.

Re: The Shed 'O Pain
 

Saturday June 22, 2013

Watched some impressive teamwork at I'm Stronger Partner Competition.

Took some swings and shagged some flies at Indians BP (pictures on FB).

Overall, yet another day in the dream.

Re: The Shed 'O Pain
 

Sunday June 23, 2013

Nice 4 miler around the farm. 82F at the start, 90F at the end. The breeze helped keep the deer flies to a minimum (only caught 11).
[url]http://www.mapmyrun.com/workout/309704645?utm_campaign=share&utm_source=facebook&utm_content=232502779[/url]

Then 21-15-9
GTO 65#
Pushups
K2E

It was pretty hot in the barf barn.
So I went back and looked at a couple of the posts from January and February, when it was cold and dark. Yes it was hot today, but that's b/c the sun was SHINING!!!

Re: The Shed 'O Pain
 

New River Trip June 20, 21, 22 w/Norm
Went to Area 51 the first day and The Other Place the second and third days.
Highlights
[B]Waco not Hueco[/B] 11c. Second go. Very nice route. Hard.
[B]Tigger's Don't Like Honey[/B] 12a Second go. The bottom was very nice. The top was a little lichen covered which made route finding difficult.
[B]My First Eleven 11b[/B] Did this one twice, once on top rope and once on lead. Norm did a good job red pointing this route. It's very pumpy. Good training route.
[B]Depth Charge[/B] 12b The classic of the area. Long and steep. Three roofs to pull and some technical face climbing in between. Got to the shuts with several hangs. Great route. It would be a hard climb to red point.
Great trip with Norm.

Today
Mobility Work
Strength
Overhead squats
5 45
5 65
5 95
5 115
5 135
5 155
These felt really solid. Back felt good. I think these are easy on my back because if the weight starts to go forward you have to dump it right away.

3 max sets of muscle ups with 3 minutes rest in between. 8,7,5 The last set I did bar muscle ups.

METCON

As many rounds as possible in 14 minutes
14- Alternating lunges steps
7- Ring dips
21- Russian swings 53#
7 rounds

Re: The Shed 'O Pain
 

Mobility Work

Strength
Deadlift
5 135
5 155
5 175
5 195
5 215
5 235
Worked in 4 sets of 25 double unders.

Focused on keeping my back straight. When the weight gets heavy enough where I can't, I'm done. Back felt good.

METCON (AMRAP – ROUNDS AND REPS)
10 rounds
As many rounds as possible in 1 minute
5 Wallball 20#
5 Burpees
Rest 1 Minute
- Start each round on Wallball
- Score total rounds and reps
- 10 reps = 1 round
189 total reps = 18 rounds+9 reps
Rounds were 18, 18, 18, 19, 19, 19, 19, 19, 20, 20
I liked this workout. You could push hard each round because you knew you could rest a minute in between rounds.

I am going to Columbus tomorrow for a 2 day science teacher workshop. I plan on visiting Grandview while I'm there.

Re: The Shed 'O Pain
 

Monday 6-24-2013
C-Town CrossFit

Front Squat (3,3,3,3,3)
3x 95#, 3x 115#, 3x 135#, 3x 145#, 3x 155#

Metcon
30-20-10 for time.
Deadlift 205 (Rx 225/155)
Hand-release Push-ups
2x Double-unders

I only did the 30s and 20s. The dead lifts gassed me and then I couldn't string together my dubs.

Re: The Shed 'O Pain
 

@Tim and JT,

I was thinking of making a sponsor donation of $100.00 to the Kim Williams Throwdown from The Shed O' Pain. Are either of you interested in joining in? Let me know soon, I don't know when donations need to be in.

Re: The Shed 'O Pain
 

@Jeff, yes I will contribute to the $100.
email me at jtkalnay@gmail.com to set up the details.

Monday June 24, 2013
150 air squats (35, 15, then sets of ten)
25 push presses
21 minutes continuous swimming (FC down, BS back)

Re: The Shed 'O Pain
 

After spending the day at a teacher workshop I attended the 4:30 session at Crossfit Grandview.

Warm up
50 meter run
10 air squats
7 pushups with hands turned backwards.
2 rounds

Skill Progression: Handstand Pushups
Our trainer went through several progressions eventually leading a a kipping hspu. This took about 20 minutes.

MET CON
1000 meter row
25 thrusters @ 75#
15 burpee pull ups
11:25

Jeff-I can contribute as well.

Re: The Shed 'O Pain
 

Tuesday 6-25-2013

Bouldered at CRG with Kevin, Matt and Scott for about two hours. Trying to get back at it.

Re: The Shed 'O Pain
 

Tuesday June 25, 2013

Massive thunderstorm and crazy humidity. It was really tropical in the box.

Warmup
400m wog (walk + jog)
20 air squats (did 150 yesterday, these were hard)
20 dislocates
15 PVC OHS (OMFG)

Strength
3xme kipping pullups (8, 10, 11)
3xme dips (green band, 11, 8, 2)

Metcon1
12 minutes of (4 power cleans 95#, 6 strict pullups, 8 burpees)
Made four complete rounds.
I was slipping in the puddle of sweat I was generating.

Metcon2 (yes, really, two metcons in 90F/90%)
3RFT
33 box ups, 12"
21 KBS, 20#
12 push presses, 95#
10:13

Re: The Shed 'O Pain
 

Wednesday June 26, 2013

3.1 mile walk along the lake. Hot & humid.

[url]http://www.mapmyrun.com/workout/312457343?utm_campaign=share&utm_source=facebook&utm_content=234579851[/url]

Re: The Shed 'O Pain
 

Wednesday 6-26-2013
C-Town CrossFit

High Bar Back Squat (5x3)
3x 135, 3x 155, 3x 185, 3x 195, 3x 205

Metcon
5RFT:
10 Thrusters 65# (Rx 95/65)
20 Box Jumps 30 (Rx 30/24)
40 Double-unders
4 full rounds + 10 thrusters +7 box jumps

Re: The Shed 'O Pain
 

TGU's 6/35, 5/45, 4/53, 3/61, 2/72 each arm
2 Problems
5 rounds

Chris Webb Parson's Hangboard Workout

Worked in 5 sets of 25 push-ups and 25 sit-ups.

Re: The Shed 'O Pain
 

Thursday June 27, 2013

goblet squat and kettle bell swing warmup

21-15-9
45# thrusters
burpees

24:42 continuous swimming
front crawl up the pool, breast stroke back

the 21-15-9 was significanty harder than the swimming.
which means either (a) I was dogging it in the pool or (b) thrusters and burpees are really *#$^!ing hard...

Re: The Shed 'O Pain
 

Thursday 6-27-2013
Bouldered at CRG for an hour. Not a real long work out but it was better than nothing.

Re: The Shed 'O Pain
 

Mobility Work
2 rounds of Cindy
A few reps of dumbbell thrusters at a lighter weight.

EMOM for 10 minutes.
5 dumbbell thrusters using 40# dumbbells. I think a steady diet of these would improve my wall balls a lot.

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders
8 rounds
I was hoping to get 6 rounds. I surprised myself.:)

Buy out
1 bar muscle up every 30 seconds for 5 minutes.

Mary worked out with me this morning. Fun.

Re: The Shed 'O Pain
 

Friday June 28, 2013

goblet squat and kbs warmup

snatch
10x65#
10x95# (been a while since I snatched...)

ring dips, black band, 3x10

pullups, 3x10

It was hot, humid, and sultry in the barf barn.

10am tomorrow morning at the Shed o' Pain for box ups, T2B, and maybe something heavy if my back feels good and I feel saucy.

Also, did some analysis of the last three Opens to help design some training plans for people thinking about the 2014 Open.
[url]http://jtkalnaynovels.wordpress.com/2013/06/28/crossfit-open-2014-2/[/url]

Re: The Shed 'O Pain
 

JT visited the Shed this morning. Saw him easily pull a very heavy deadlift.:yikes:

1 Problem
10 Pronators each arm
1 Problem
10 Reverse Wrist Curls
5 pull-ups
10 Push-ups
15 air squats
5 rounds

Modified "Chris Webb Parson's" Hangboard Workout

Re: The Shed 'O Pain
 

Saturday June 29, 2013

Goblet squat and kettle bell warmup.

Deadlifts, working up from 135x10.
Anyone who knows me knows I "add it up at the end".
Today, the end was 415#, and it felt pretty light, like I might have got a PR if I'd pushed it, but didn't feel like pushing it. Here's the video. It's cool to see how the bar bends!
[url]http://www.youtube.com/watch?v=NkGY9CPUjLQ[/url]

Metcon
12 minutes, AMRAP
15x24" box up
5xT2B
Got six rounds in 12:12
Then worked on C2B pullups as a progression to bar muscle up.
Getting closer every day!