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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

JT Kalnay 08-20-2013 04:51 AM

Re: The Shed 'O Pain
 
Monday August 19, 2013

Held a goblet squat.
Practiced burpees (got 11 in one minute).
Practiced wall ball shots (got 15 unbroken).
Helped another athlete finish a burpee/ambulation WOD.

Did squat clinic with Danny Urcyo and Julie Foucher.
Did 15 minutes of shoulder mobility, then got a PR OHS (the # is still so low it doesnt' deserve posting, let's just say there was actually a plate on the bar (old PR was a 45# bar)).

The shoulder mobility helped get the bar back over my head and keep it there as I descended. The squat clinic helped me feel the weight on my heels throughout the movement and helped me feel keeping my knees out when they wanted to collapse in and helped me feel my shoulders and chest starting to roll forward.

Tim Babcock 08-20-2013 07:19 AM

Re: The Shed 'O Pain
 
2 problems
5 deficit HSPU (45# plates)
10 Pronators each arm
5 rounds

2 Problems
10 Hip extensions
10 reverse wrist curls 36#
5 rounds

1 problem
10 squats with weight held overhead. I used a 10# plate, a 25# plate, a 35# plate, a 20# kettlebell, and a 35# kettlebell. This worked the lower back pretty hard.
5 rounds

Completed all my problems on my regular circuit. Starting to feel really solid. I'm saving the orange problem for fall and when Jeff can come over. We can work it together.

JT Kalnay 08-21-2013 06:16 AM

Re: The Shed 'O Pain
 
Tuesday August 20, 2013

Press Clinic, then three rounds, for time, of 15 STO 95#, 12 pullups.
6:24

[url]http://jtkalnaynovels.wordpress.com/2013/08/21/dear-crossfit-thanks-for-sharing/[/url]

Tim Babcock 08-21-2013 07:37 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wallballs
5 pull ups
5 burpees
3 rounds

Front Squat
5 65#
5 95#
5 115#
5 135#
5 155#
5 165#
3 175#
1 190# PR
[URL="http://www.youtube.com/watch?v=FH6q1IejK5Q&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=FH6q1IejK5Q&feature=youtube_gdata_player[/URL]
I thought I did a good job keeping my upper body upright.:)

METCON
Double Unders
Push-ups
50-40-30-20-10
9:43

Finished up with 2 bar muscle ups EMOM for 5 minutes.

JT Kalnay 08-21-2013 10:12 AM

Re: The Shed 'O Pain
 
@Tim, Nice Front Squat!

Wednesday August 21, 2013

Walked 100 minutes at Mentor Headlands with Dr. Brady.
Life is good some times!

Tim Babcock 08-22-2013 03:20 PM

Re: The Shed 'O Pain
 
6 Problems
5 sets of 10 pronators each arm.
5 sets of 10 reverse wrist curls

50 minute hangboard workout.

JT Kalnay 08-23-2013 05:23 AM

Re: The Shed 'O Pain
 
Thursday August 23, 2013

Why can't every day be like 8/23/13?

Did one hour of mobility, stretching, and warming up.
Then got one hour of USAW coaching on the snatch in a 1:4 setting.
For the first time ever I felt the "flip" from the power position to overhead.
When that bar gets weightless and flips and you jump under it feels like cheating and magic and power and like being young and strong and useful all at once.

Then had a 1:3 deadlift clinic with Julie Foucher.
Revelations and records were involved!
[url]http://jtkalnaynovels.wordpress.com/2013/08/23/dear-crossfit-the-deadlift-is-not-a-squat/[/url]

Coaching and technique, get some!

JT Kalnay 08-24-2013 10:23 AM

Re: The Shed 'O Pain
 
Friday August 24, 2013

Long work day.
Rest from exercise.


Saturday August 25, 2013
86F, 62% humidity (yeah it's hot & humid)

50 burpee buy-in
10 rounds of:
15 wbs, 10 double unders.

37:42 (7:21 to finish the burpees).

I have an LSD session scheduled for this evening, 5 laps around the farm.
Then deadlift and snatch practice.

Tim Babcock 08-24-2013 12:25 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Rick, Norm, and several other climbers. Completed 16 laps altogether. Very nice day.

Later...
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
9:43 I think this is a PR.

JT Kalnay 08-24-2013 05:27 PM

Re: The Shed 'O Pain
 
Saturday August 24, 2013

p.m. session

Twice around the farm in 28:12 in perfect twilight conditions.


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