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Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds A. Four sets of: Back Squat x 6 reps 95, 115, 135, 155# Rest 20 seconds Kettlebell Swings x 15 reps 53# Rest 60 seconds Pull-Ups x 8 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 3 Double KB Clean & Jerk 35# 3 Burpees 6 KB Clean & Jerk 6 Burpees 9 KB Clean & Jerk 9 Burpees 12 KB Clean & Jerk 12 Burpees... Got through the round of 9 + 8 additional reps 5 kipping bar muscle ups + 1 strict bar muscle up |
Re: The Shed 'O Pain
Sunday January 18, 2016
Stretching, mobility TGUs up to 35# Death by Kettlebell for 20 minutes Started with 20#, switched to 15# at 16 minutes. Lots of good easy movement to recover from yesterday and get ready for tomorrow. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 second hang on 2-finger pocket 5 rounds Worked on new brown problem. Came pretty close to sending. Powerful crimps on steep wall. Campus Board 6 laps on Metolius Rungs 8 laps on Sloper Rungs |
Re: The Shed 'O Pain
Monday January 18, 2016
1/2 of my stretching, mobility C&J Technique and Volume Practice (no misses, nothing super heavy) 5x20kg 5x95# 3x125# 3x155# 3x185# 1x215# 1x225# Back Squats 3x20kg 3x95# 3x155# 3x215# 3x265# 3x300# The other half of my stretching and mobility. Did a little coaching. |
Re: The Shed 'O Pain
Tuesday January 19, 2016
Rest Day. (including a nap) |
Re: The Shed 'O Pain
Warm Up
10 Kettlebell Wall-Ball Shots 35# 5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds A. Three sets of: Deadlift x 6 reps 185, 205, 225# Rest 60 seconds TGUs X 2 reps each arm 35, 53, 71# Rest 60 seconds Dumbbell Bench Press x 10 reps 25, 30, 40# Rest 60 seconds B. Every minute, on the minute, for 15 minutes: Minute 1 – 15 Kettlebell Swings 53# Minute 2 – Double Unders X 25 reps Minute 3 – 15 Push-Ups C. Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3 reps (had to look this one up) Minute 2 – Bottom’s Up Kettlebell Press X 5 each arm 10, 15, 20# 5 strict ring muscle ups |
Re: The Shed 'O Pain
Wednesday January 20, 2016
44 days until the record attempt at the Arnold 86 days until the World Cup in Tokyo Rowed 1k to warm up. Did 1/2 my mobility and stretching. Snatch Practice 5x45# 5x95# 5x125# 3x155# 6x 175# (missed all six, was getting increasingly frustrated, could've ruined years of training if I'd got all the way frustrated and kept going, finally cooled off) 1x155# (always finish on a make0 Back Squats 3x45# 3x95# 3x145# 3x195# (I started to feel like I was punishing myself for missing 175# repeatedly on the snatch. I lost perspective that 175# is my PR and I've only done it once so it's okay to miss it six times) 3x245# (still felt like I was flogging myself for the misses, I don't normally feel that way) 3x295# (started to feel stupid) 1x345# (I knew this was a bad idea but I did it anyway) loaded 400 on the bar (well above my PR) stared at it, regained control, unloaded the bar, sat and thought. Did the other half of my stretching and mobility and came home. Tomorrow is another day... |
Re: The Shed 'O Pain
Wednesday January 20, 2016
44 days until the record attempt at the Arnold 86 days until the World Cup in Tokyo Rowed 1k to warm up. Did 1/2 my mobility and stretching. Snatch Practice 5x45# 5x95# 5x125# 3x155# 6x 175# (missed all six, was getting increasingly frustrated, could've ruined years of training if I'd got all the way frustrated and kept going, finally cooled off) 1x155# (always finish on a make0 Back Squats 3x45# 3x95# 3x145# 3x195# (I started to feel like I was punishing myself for missing 175# repeatedly on the snatch. I lost perspective that 175# is my PR and I've only done it once so it's okay to miss it six times) 3x245# (still felt like I was flogging myself for the misses, I don't normally feel that way) 3x295# (started to feel stupid) 1x345# (I knew this was a bad idea but I did it anyway) loaded 400 on the bar (well above my PR) stared at it, regained control, unloaded the bar, sat and thought. Did the other half of my stretching and mobility and came home. Tomorrow is another day... |
Re: The Shed 'O Pain
2 problems
5 HSPUs 10 reverse wrist curls 5 second 2 finger hang 5 rounds Fingerboard Pyramid Training open crimp 45# (50# next time) 3 finger 20# (20# next time) Small Edge/Full Crimp -30# (-30# next time) 2 finger pocket -20# (-20# next time) Sloper 30# (30# next time) 2 sets each grip Did some mobility work between sets. |
Re: The Shed 'O Pain
Thursday January 21, 2016
1 full month with no Diet Coke, all the headaches are gone and everything tastes different. Had the grumpus all day, likely because it was the 6th day in a row where the UV index was -1 or lower all day here in Cleveland. Can't wait for the upcoming trip to Florida Rowed 5k in 30:28 Walked forward, backward shuffled left, right karaoke left, right stretching, mobility Concerning yesterday's 0 for 6 at 175#.... Once upon a time I lifted b/c I liked lifting. I liked feeling strong and fast. I liked being good at something. It was fun to go to the meets and swap stories with the other guys and share a good hard effort. Then a little while ago I started caring about breaking the Ohio record for my age/weight. That changed everything. I used to lift some weight, and if it felt light I put more on and if felt heavy I took some off. Some days I never actually wrote down what weight I was doing, I just did 20 or 30 reps by feel and left knowing I'd done my best. That stupid record changed it. So, there's 43 days until the Arnold, where I am going to attempt to break the record. I've decided that if I get it I get it and if I don't I don't. I'm not going to let the record define me anymore. Chasing numbers is an unhealthy thing for me. |
Re: The Shed 'O Pain
10 Goblet Squats 25, 30, 40#
5 strict pull ups 5 burpees Shoulder Mobilization Routine 3 rounds A. Four sets of: Back Squat x 10 reps 95, 115, 135, 155# Rest 60 seconds Kettlebell Floor Press X 5 35, 53, 53, 53 KBs Rest 60 seconds Turkish Get-Up x 2 reps each arm 53# Rest 60 seconds B. 12 min AMRAP 3 Push Press-2 35# KBs 6 Box Jump-Overs 9 Kettlebell Swings 53# 9 rounds 5 min EMOM 1 kipping bar muscle up 20 double unders |
Re: The Shed 'O Pain
Friday January 22, 2016
A little stretching and mobility. Greasing the groove on C&J day 5x20kg 5x40kg 5x50kg 5x60kg 2x70kg 1x80kg 1x90kg 1x100kg |
Re: The Shed 'O Pain
Climbed at Rock Mills with Jeff, Kent, Beth, and many other friends. Sent a lot of good problems. Fun!
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Re: The Shed 'O Pain
Climbed at Rock Mills with Jeff, Kent, Beth, and many other friends. Sent a lot of good problems. Fun!
[URL="https://www.youtube.com/watch?v=H59tBCEIAUA"]https://www.youtube.com/watch?v=H59tBCEIAUA[/URL] WFS A fun problem at Rock Mills. |
Re: The Shed 'O Pain
Saturday January 23, 2016
Drove over to CrossFit Tiffin Did some coaching stretched, mobilized Deadlifts 5x135# 3x225# 3x315# 1x365# 1x415# 1x465# |
Re: The Shed 'O Pain
Watched JT set a barbell press PR. :highfive:
10 goblet squats 25, 30, 40# 5 strict pull ups 5 burpees shoulder band exercises 3 rounds A. Three sets of: Kneeling Kettlebell Halos x 5 reps each direction 35# Rest 60 seconds Double KB Front Squat x 6 reps 35, 53, 53# KBs Rest 60 seconds Dumbbell Renegade Rows x 5 reps 30# DBs Rest 60 seconds B. Three rounds for time of: 25 Push Ups 25 KBS 53# 5:45 C. 1 footless rope climb 30 seconds accumulated L-sit on parallettes 3 sets Both these movements felt hard. |
Re: The Shed 'O Pain
Sunday January 24, 2016
Drove over to the SoP. Stretching and mobility TGUs up to 35# Strict Presses up to 180# (PR) 20 minutes of step ups holding a kb |
Re: The Shed 'O Pain
2 problems
3 TGUs 35, 45, 53, 62, 71# 10 reverse wrist curls 5 rounds Worked on Brown. No progress. Hard. 10 campus laps on sloper rungs. [URL="https://www.youtube.com/watch?v=UCkNiRQvWsM"]https://www.youtube.com/watch?v=UCkNiRQvWsM[/URL] WFS |
Re: The Shed 'O Pain
Monday January 25, 2016
Stretching and Mobility Snatch Practice 5x45# 5x95# 2x115# 3x135# 1x145# 1x155# 0 for 2 at 160# Back Squat 3x45 3x95 3x135 3x185 3x235 3x285 1x335 Tuesday January 26, 2016 Rest Day |
Re: The Shed 'O Pain
10 goblets squats 25, 30, 40#
5 strict pull ups 5 burpees Shoulder Mobilization Routine 3 rounds A. Four sets of: Back Squats x 6 reps 115, 135, 155, 175# Rest 60 seconds Farmer’s Carry Pinch x 100 Meters 2-35# plate (outside ;)) Rest 60 seconds Double-Under Practice x 25 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 6 Burpees 6 Strict Chin-Ups 6 Wall Ball Shots 4 rounds + 4 reps 5 kipping bar muscle ups |
Re: The Shed 'O Pain
2 problems
10 push ups 10 pronators each arm 5 second hang on 2-finger pocket 5 rounds Spent 30 minutes working brown problem. Finally sent it!:kicking0: [URL="https://www.youtube.com/watch?v=00VCBWYFhkg"]https://www.youtube.com/watch?v=00VCBWYFhkg[/URL] WFS |
Re: The Shed 'O Pain
@Tim, nice send!
Wednesday January 27, 2016 Drove down to Akron to work with Coach Dan Bell Stretching/Mobility C&J Practice 5x20kg 5x40kg 3x50kg 2x60kg 1x70kg 1x80kg 1x90kg 1x100kg 1x111kg (Post injury PR, within 2kg of all time PR) Back Squats 3x20kg 3x60kg 3x100kg 3x140kg Overall a very very very good day lifting. |
Re: The Shed 'O Pain
Thanks JT!
10 goblet squats 25, 30, 40# 5 pull ups 5 burpees shoulder mobilization routine 3 rounds A. Three sets of: Deadlifts x 6 reps 185, 205, 225# Rest 60 seconds Push-Ups x 25 reps Rest 60 seconds Kettlebell Swings x 15 reps 53# Rest 60 seconds Ab Rollouts X 15 reps Rest 60 seconds B. Two sets of: Complete as many rounds and reps as possible in 3 minutes of: 10 Dumbbell Snatches (alt arms) 40# 10 Goblet Squats 53# 10 Burpees Rest 3 minutes between sets 1 round + 14 reps 1 round + 16 reps Managed to pinch the very tip of my left ring finger. It's not bad but I certainly couldn't crimp down hard right now. Hopefully in a few days it will be okay. |
Re: The Shed 'O Pain
Thursday January 28, 2016
Walked a mile, otherwise a rest day, if you call going to New London's JV girls game and then Ashland's Mens' game back-to-back "rest"! Allison's team won and so did John's. They're both having great seasons. Three games left for Allison, 9 for John, and if they keep it up they'll be in the March Madness, which will be INSANE!!! |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls shoulder mobilization routine (3 rounds) 5 rounds Pyramid Hangboard workout 10 sets Used comfortable holds. Happy I could do as much as I did tonight. |
Re: The Shed 'O Pain
Friday January 29, 2016
Walked 1 mile Snatch Practice (I stank) Saturday January 30, 2016 Two miles in the new woods with the hedge trimmers beating back the prickers so I can get to a few places with my loppers and then ultimately the chain saw. |
Re: The Shed 'O Pain
Good session today with JT in the Shed.
Warm Up 10 Kettlebell Wall-Ball Shots 35# 5 strict C2B pull ups 5 burpees shoulder mobilization routine 3 rounds A. Barbell TGUs 31# 3 each arm 41# 3 each arm 51# 3 each arm 61# 3 each arm 61# 2 each arm 81# 1 each arm [URL="https://www.youtube.com/watch?v=Jzg4ET0KJlI"]https://www.youtube.com/watch?v=Jzg4ET0KJlI[/URL] WFS B. 15 kettlebell swings 53# 5 goblet squats 53# 5 push ups 10 rounds 13:45 5 kipping bar muscle ups + 2 strict bar muscle ups |
Re: The Shed 'O Pain
Sunday January 31, 2016
Headed out to the Shed 'o Pain. Stretching, mobility, and, if this is sunday, then that means TGUs. 10#, 20#, 35#, 45#, and 53#. These are great medicine for my back. One round of Cindy in 1:47 (I was actually surprised I could do the 5 pullups and 10 pushups) Rested 3 minutes. Another round of Cindy in 1:07 (this was really surprising, of course it wrecked me for 10 minutes...) Death By Kettlebell (20 minutes) First 10 minutes with 35# kb last 10 minutes with 20# kb Will head out into the new woods with the loppers this afternoon. |
Re: The Shed 'O Pain
Monday February 1, 2016
It's so nice to write February instead of January. The winter blues were particularly bad this year... WALKED over to CTown (enough snow and ice melted and it wasn't raining so I was able to walk over, which is a big thing) Stretched, mobilized C&J Practice 5x45# 5x95# 5x145# 3x175# 2x205# 1x225# 1x235# Back Squats 3x45 3x95 3x145 3x195 3x245 3x295 "Walked" back home on very wobbly legs. It's so much better to go outside and walk to the box in the daylight rather than to drive over in the dark. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 pronators each arm 5 second hang on 2-finger pocket 5 rounds Fingerboard Pyramid Training open crimp 45# (50# next time) 3 finger 20# (20# next time) Small Edge/Full Crimp -30# (-30# next time) 2 finger pocket -30# (-25# next time) Sloper 30# (30# next time) 3 sets each grip Worked in: 5 sets of 5 HSPUs 5 sets of 30 second goblet squat hold 5 sets of 30 second kneeling pose |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Every minute, on the minute, for 18 minutes: Minute 1 – Goblet Squats x 6 reps 71# KB Minute 2 – Supinated-Grip Pull-Ups x 6 reps Minute 3 – 6 Burpees + 20 Double Unders B. For time: Airdyne 1 mile 75 Kettlebell Swings 53# 50 Wall Ball Shots 11:48 |
Re: The Shed 'O Pain
Tuesday February 2, 2016
Walked a mile. Five sets of: row 500m for time (best was 1:58) strict press 135# 10 times Then, did 20 "perfect reps" of snatch with just the bar and 1# training plates. Tomorrow is snatch day. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 pronators each arm 5 second hang on 2-finger pocket 5 rounds Fingerboard Pyramid Training open crimp 20# (25# next time) 3 finger 20# (20# next time) Small Edge/Full Crimp -20# (-15# next time) 2 finger pocket -25# (-25# next time) Sloper 30# (30# next time) 3 sets each grip Worked in: 5 sets of 30 second goblet squat hold 5 sets of 30 second kneeling pose |
Re: The Shed 'O Pain
Wednesday February 3, 2016
Walked 2 miles Did mobility and stretching Snatch Practice 5x45# 5x95# 5x125# 1x135# 1x145# 1x155# 1x165# 1x175# (very near miss) 1x175# HIT!!! This is what I want to hit at the Arnold four weeks from tomorrow. Back Squats 3x45# 3x95# 3x145# 3x195# 3x245# 3x295# 1x345# Strict Presses 10x95# |
Re: The Shed 'O Pain
Thursday February 4, 2016
Sick Day. My boss is such a :ranting2: that he made me work all day, even with the sneezing, chills, and headache. Oh wait, I'm self-employed... |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Every minute, on the minute, for 21 minutes: Minute 1 – Bulgarian Goat Bag Swings x 8 reps 53# Minute 2 – Supine Leg Curl with Med Ball x 8 reps Minute 3 – 2 campus laps on sloper rungs B. Complete as many reps as possible in 12 minutes of: 1 Russian Kettlebell Swing 53# 1 KB Push Press 2 35# KBs 2 Russian Kettlebell Swings 2 KB Push Press 3 Russian Kettlebell Swings 3 KB Push Press …and so on, ascending the ladder. 10 rounds + 11 reps |
Re: The Shed 'O Pain
My friend and training partner, JT Kalnay, passed away last night. We last trained together on Sunday. As usual, JT was full of life and looking forward to competing at this year's Arnold in O-lifting. He will be greatly missed by me and many others. I have many great memories of the time we spent together. I will cherish them always.
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Re: The Shed 'O Pain
I met many of my friends at Rock Mills Bouldering Gym. We shared stories about JT. We laughed and consoled each other. Then we climbed. Good to see all my friends.
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Re: The Shed 'O Pain
Met with some fellow Crossfitters to plan a tribute WOD for JT.
"JT Kalnay Memorial Dinosaur Slayer WOD" The WOD will be Sunday, February 14 from 11-1 at 15:13 Fitness and Strength in Grafton, Ohio. I expect it to be a huge turn out. There is a Facebook page dedicated to the event. After planning I took advantage of the nice facility and got a workout in. Warm Up 10 Goblet Squats 25#, 35#, 45# 5 strict C2B pull ups 5 burpees shoulder mobilization routine 3 rounds TGUs 3 @ 16 kg each arm 3 @ 20 kg 3 @ 24 kg 2 @ 32 kg 1 @ 36 kg [URL="https://www.youtube.com/watch?v=br6z6SdHsRk"]https://www.youtube.com/watch?v=br6z6SdHsRk[/URL] WFS 15 kettlebell swings 53# 5 goblet squats 53# 5 push ups 10 rounds 12:46 PR 5 rope ascents A couple of muscle ups |
Re: The Shed 'O Pain
2 problems
10 push ups 10 pronators each arm 5 second hang on 2-finger pocket 5 rounds Fingerboard Pyramid Training open crimp 22.5# (22.5# next time) 3 finger 20# (20# next time) Small Edge/Full Crimp -15# (-10# next time) 2 finger pocket -25# (-25# next time) Sloper 30# (30# next time) 3 sets each grip Worked in some mobility work between sets. |
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