Re: The Shed 'O Pain
 

Saturday September 14, 2013

Strongman Cert with Rob Orlando
[url]http://jtkalnaynovels.wordpress.com/2013/09/14/dear-crossfit-strongman-cert-demonstrates-definition-of-crossfit/[/url]

I am WORKED.

Re: The Shed 'O Pain
 

Sunday September 15, 2013

Rest day.

While there are a few cells in my body that aren't sore, the rest got punished in constantly varies ways yesterday by flipping tires (up to 682#), lifting atlas stones onto my shoulder (up to 145#), lifting kegs overhead (up to 55#), carrying the yoke 50' (up to 500#), lifting the yoke (up to 600#), doing farmer's handle carries 50' (up to 200# in each hand), and doing viper movements (@73#).

Yes, rest is required. Maybe a single lap around the farm at a "look at the beauty of nature" pace.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at CRG with Jeff. Did lots of good problems. Fun.

Today
Mobility Work
10 Wallballs
10 pull-ups
5 burpees
3 rounds

Snatch
5 65#
5 80#
5 95#
3 105#
3 115#
3 125#
1 135# miss
1 135#
1 145# miss
1 145# miss

Outlaw Metcon
100 double unders
30 HSPU
100 KBS 35#
30 ring dips
100 double unders
17:27

Re: The Shed 'O Pain
 

Monday September 16, 2013

Still worked from Strongman Cert.

Walked 10 minutes at 2.5mph at 1.5% incline to warmup.
Did 50 single unders to warm up.

Then:
5 rounds, not for time (are you kidding? for time? After strongman? NFW)
50 double unders
5 pullups
3 dips

Cooled down with 2 minute goblet squat and 10x135# back squats.

Lots of travel tue/wed/th/fri/sat/sun (including Power Lifting Cert in Ann Arbor).

Re: The Shed 'O Pain
 

1 problem
3 TGU's each arm 31, 41, 51, 61, & 71# using the 11# barbell
10 pronators each arm
5 rounds

1 Problem
15 hip extensions
5 rounds

1 problem
10 GHD sit-ups
5 rounds

Finally, I spent about 15 minutes setting a new problem. Not very good.

Re: The Shed 'O Pain
 

Tuesday September 17, 2013

Long long long travel day.

This is a big country.

Re: The Shed 'O Pain
 

1 Problem
10 Burpees
10 pronators each arm
5 rounds

45 minute hangboard workout.
Worked in 4 sets of 10 goblet squats (20, 35, 45, 53#) and 4 sets of 25 push ups.

Re: The Shed 'O Pain
 

Wednesday September 18, 2013

At a road-globo, where nothing good ever happens...
Goblet squat, burpees, planks, air squats, box ups, burpees, kipping pullups.

[url]http://jtkalnaynovels.wordpress.com/2013/09/18/dear-crossfit-will-i-ever-learn/[/url]

Re: The Shed 'O Pain
 

It's been a while since I've posted so I have some catching up to do.
Saturday 9-14-13
Bouldered at CRG with Tim. We did a lot of good problems. It was a really fun day. It's always good to climb with Tim.

Monday 9-16-13
Ran in Rocky River Reservation after work. I had intended to do 6 miles, but at 4.5, I ran into my co-worker John that I did the Tough Mudder with, so I turned around and joined him on his run. I ended up doing 7.5 to 8 miles. at about 7:20 pace. It was the first time this year that I've felt good.

Tuesday 9-17-13
Ran in Rocky River Reservation after work. I only did 3 miles. I started out pretty hard but by was fading fast after the first mile.

Bouldered at CRG. Not a real hard session, but got some volume in and worked some harder problems.

Wednesday 9-18-13
Ran in Rocky River Reservation after work. 6 very slow miles tonight (I'm guessing about 9:30-9:45 pace. My watch died so I have no idea what my time and pace are.). The legs were absolutely dead. I know I'm WAY off my pace, but it's nice to be in the park running some miles.

Bouldered at CRG. A very short session tonight. Tried that thin blue problem in the cave again with no improvement. Then got on a new problem, very thin and crimpy, on the slab wall in the cave. Sent it first go, then started taking holds off. The problem as set has 14 holds. I sent it using 10 and almost sent it using only 7.

I saw Rhonda at the gym tonight. She said she saw me mentioned in JTs blog post. It was nice to be included as one of JTs friends along with the Teacher with a shed behind his house.

So, this weekend I'm at home without Lena (she is going to The Red with kidlings). Next weekend, I am planning to go to The New. I can take Friday off and go down Thursday night. Lena wants to go too, but might go to The Red instead depending on how she does on her project this weekend. If she goes to The New with us, she can go Thursday night as well and her friend Ed will probably come with us. If not, I will most likely go down with you, Tim if that's ok. I still don't know where we will stay.

Re: The Shed 'O Pain
 

Mobility Work
A few reps of the Metcon exercises.

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft
29:55
I just kept a nice steady pace.

Afterwards I did a bar muscle up on the 30 seconds for 5 minutes.

Jeff-I did take Friday the 27th off. I am ready to go down Thursday night. Rick might be in as well. I could get all three of us my CRV if needed.

Jeff & JT-Anyone up for the Shed on Saturday?

Re: The Shed 'O Pain
 

Friday September 20, 2013

Thursday was another long travel day, with lots of walking in airports and shaking hands and signing things.

Today is a catch up on paperwork day then drive to Ann Arbor for the weekend-long powerlifting cert, so no shed for me this weekend.

Next week will be, luckily and thankfully, a quiet week just working at home.

So there's an NRG trip planned for the weekend of 9/27-29?
Excellent! I might come down and watch you guys climb! And maybe even jump on a 5.5 myself...

Re: The Shed 'O Pain
 

Bouldered at the Shed with Kent. Did 21 problems. Worked in 5 sets of 10 pronators each arm and 5 sets of 10 reverse wrist curls at 41#.

Re: The Shed 'O Pain
 

Saturday September 21, 2013

Power-lifting in Ann Arbor with world record holder Laura N. Phelps.

[url]http://jtkalnaynovels.wordpress.com/2013/09/21/dear-crossfit-powerlifting-with-world-record-holder-laura-phelps/[/url]

Re: The Shed 'O Pain
 

Worked out at Crossfit Tiffin.
Good to workout with the guys.

10 kbs
5 pull ups
5 burpees
2 rounds
A few muscle ups.

Gymnastics
Metcon (AMRAP - Reps)
10 minutes
Every Minute on the Minute
5,3, or 1 Muscle-ups
5, 5, 5, 5, 3, 3, 3, 3, 3, 3
38 total

Metcon
Rankel (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
6 Deadlifts, 185#
7 Burpee Pull-ups
10 Kettlebell Swings, 53#
200m Run
10 meters short of 6 rounds.

Re: The Shed 'O Pain
 

Sunday September 22, 2013

176# kettlebell and day two of powerlifting cert. 'nuff said...

[url]http://jtkalnaynovels.wordpress.com/2013/09/22/dear-crossfit-meeting-other-masters/[/url]

Re: The Shed 'O Pain
 

Monday September 23, 2013

Three rounds of Cindy in 5 minutes to warmup.

10 unbroken back squats at 45#, 10 @ 95#, 10@145#
5 touch and go deadlifts @145#, 5 @195# (sumo width), 5@245#

Metcon: AirForce 2013 (scaled for jt)
Complete 20 each of thruster, SDHP, OHS, Press, Front Squat by performing:

EMOM: 2 burpees, then AMRAP in the remainder of the minute of the movements. Proceed to next movement after finishing all 20 of the first movement.

RX was 5 burpees and 95#.
I scaled to 2 burpees and 45#.
It still took me 16 minutes...

Re: The Shed 'O Pain
 

1 problem
10 burpees
10 pronators each arm
5 rounds

1 problem
5 HSPU 6" deficit on parallettes
10 reverse wrist curls
5 rounds

1 problem
20 sit-ups
5 rounds

1 problem
20 push-ups
5 rounds
58:30

Re: The Shed 'O Pain
 

Tuesday September 24, 2013

10-9-8-7-6-5-4-3-2-1
115# power cleans
pullups (10-5 jumping, 4-1 kipping)
55# KBS (got them all unbroken)
19:10

Re: The Shed 'O Pain
 

Mobility Work
A few wallballs and back extensions.

Front Squat
5 45#
5 65#
5 95#
5 115#
5 135#
5 155#
2 165#
1 185#

Metcon

100 burpees for time. (sounds so simple)
7:59

Re: The Shed 'O Pain
 

any time "burpees" and "for time" appear in the same sentence, it's never simple....

Re: The Shed 'O Pain
 

Wednesday September 25, 2013

Three Months Until Christmas...

sets of 10 unbroken strict presses
45, 75, 95, 115

10 minutes, EMOM, 5 push presses (75#), 5 jumping pullups

12 minute running clock
9 HSPU (scaled to 20" box)
25 dubs (got 21 unbroken)
68 walking lunges
9 HSPU (scaled to 20" box)
25 dubs (got 22 unbroken)
68 walking lunges
9 HSPU (scaled to 20" box)
25 dubs (got them all unbroken)
68 walking lunges
I shankle complex (3 clean pulls, 1 squat clean, 2 jerks)

In one of those "I might be getting better and might get good at this" moments I realized I was the only person who got 25 dubs unbroken at any point during the WOD.

Re: The Shed 'O Pain
 

Thursday September 26, 2013

Rest Day

Got to watch my niece cheer for 8th Grade football!

Re: The Shed 'O Pain
 

September 27, 28, & 29 - New River trip with JT (and Jeff on Saturday). Had a great time with my friends. Lots of good climbs.
Friday
Endless Wall (It's 4 miles long)
George of the Gorge 9 twice
Seeing Stars 11d onsight
Delirious Tremors 12a bailed

The Other Place
Hope Pathology 10a
New 11b 2nd go Fun!
Submarine 12a 3rd go (repeat)

Bubba City (Beer Wall)
5.6, 10c, 11c, 10d -Very quick four routes. Perfect half day climbing session.

Re: The Shed 'O Pain
 

Friday September 27, 2013
Long drive from Oberlin to Fayetteville, WV.
Then a nice long walk in the woods to the Fern ladders.
Then some climbing (okay, flailing).
Then a nice long walk in the woods back from the Fern ladders.

Saturday September 28, 2013
Drive across a waterfall (really).
Okay, so this is an opportunity to once again provide photographic evidence!

Beautiful walk in the woods.
Worked to the high point on a beautiful route.
Did a 5.0 trad lead and practiced bringing up a second.
Another nice walk in the woods.

Sunday September 29, 2013
Beautiful walk in the woods.
Climbed a 5.6.
Another beautiful walk in the woods.

I was very pleased with how my hips and the rest of my body held up to moving long distances over uneven terrain (including some scrambling) in the woods and at the cliff base. Am completely worked and today is therefore a rest day.

Re: The Shed 'O Pain
 

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

"Karen"
150 wallball shots
12:43

Half mile walk to cool down.

Re: The Shed 'O Pain
 

10 kbs 35, 45, 53
5 pull ups
5 burpees
3 rounds

EMOM for 10 minutes
6 KBS @ 2 pood
I wanted to swing my heavy bell.

"Annie"
50-40-30-20-10
Abmat Sit-ups
Double Unders
7:51

EMOM for 10 minutes
2 Bar Muscle Ups
Got a nasty blood blister on my hand from these.

Re: The Shed 'O Pain
 

Tuesday October 1st, 2013

Walked 1/2 a mile.

Back in the box tomorrow.

Karen is on the schedule for the weekend (and so is Grace...)

Re: The Shed 'O Pain
 

Wednesday October 2, 2013

Warmup:
jogging/shuffling, bear crawls, spidermans, bug hops (this was a WOD all by itself)

Strength:
15 minutes to find 5rm push press
203 (could have gone heavier)

Skill:
3 AMRAP of (muscle ups, CTB, kipping pullups)
0-0-0-2-1-1-10-10-11

Metcon:
Freddie's Revenge:
5 rounds, for time, of:
5 shoulder to overhead (I used 15 pound dumbells)
10 burpees
(9:32)

Re: The Shed 'O Pain
 

Thursday October 3, 2013

Rest Day (didn't feel very good, back is tight)

Re: The Shed 'O Pain
 

Mobility Work
10 hang power clean 45, 45, 65
5 pull ups
5 burpees
3 rounds

Power Clean
5 95#
3 115#
1 135#
1 145#
1 155#
1 165#
Stopped there. I really focused on form and felt I couldn't go any heavier with good form.

Metcon
400 meter run
8 bar muscle ups
16 overhead squats @ 95#
3 rounds
21:57

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....