Re: The Shed 'O Pain
 

Saturday June 28, 2014

Slammin' in the Shed (working hard in the Shed o' Pain)

Good to see Tim and Jeff getting after it in the Shed this morning.
Jeff can do T2B like I can eat ice cream.

Mobility work (including ankles)
squat snatches to 95#
split snatches to 165# (PR is 173.8, thought I was doing 155 so I didn't try for the PR..., might have had it today)
strict presses to 145#

metcon:
5 rounds, for time, of:
3 pullups
6 kb swings to eye level (35#)
9 box ups (12" box)
4:45

Really have to work on getting the heart and lungs back in shape for being able to do 3,5, 7, 10 minutes at high heart rate...

Re: The Shed 'O Pain
 

Worked out with JT and Jeff at the Shed. Fun!
Mobility Work
Shoulder Mobilization Routine
Front Squat
5 45#
5 65#
5 75#
5 95#
3 115#
5 145#
3 165#
1 180#

21-15-9 of
Wall Balls
Burpees
7:28 Nice burner!

6 strict bar muscle ups

Finished up with Tabata handstand holds.
20 sec work + 10 sec rest X 8
Tough but doable.

Re: The Shed 'O Pain
 

1 problem
20 push ups
10 pronators
5 rounds

1 problem
5 GHDSU
5 rounds

1 problem
15 hip extensions
5 rounds

1 problem
2 strict ring muscle ups (done as singles) 0, 5, 10, 15, 20#
5 rounds
[URL="https://www.youtube.com/watch?v=Mkxeovaf0ZA"]https://www.youtube.com/watch?v=Mkxeovaf0ZA[/URL]

2 strict bar muscle ups

Re: The Shed 'O Pain
 

Sunday June 29, 2014

Another full on suffer fest in the Shed.

Mobility

Skill
10 clean and jerks with easy weight, focusing on keeping my chest up and then jerking straight up and then bringing my front foot back first.

Strength
deadlifts to 445#

Metcon
5 rounds, for time, of:
3 T2B (these are getting easy)
5 burpees (these never get easy)
10 second L sit
9:01

The last two l sits didn't make it all the way to ten seconds...

Re: The Shed 'O Pain
 

Saturday 6/28/2014
Hit it today with Tim and JT at the Shed.
Front Squat
5@45#
5@65#
5@75#
5@115#
3@135#
1@145#

21-15-9
Wall balls
Burpees
8:50 (better than I expected)
Buyout tabata handstand holds
Of the burn!

Sunday 6/29/2014
Ashtanga yoga @ Harmony Yoga in downtown Willoughby with Mark and Sarah Geraux.

Re: The Shed 'O Pain
 

Monday 6/30/2014

Did an easy 20 miles on the bike.

It was so slow that my bike computer went into sleep mode.

Re: The Shed 'O Pain
 

@Jeff, awesome job on the bike!

Monday June 30, 2014

Active Rest and Travel Day

Flew to Colorado, did mobility and easy snatches at CrossFit Sanitas in Boulder.

Oly class there tomorrow morning at 10:30am. I hope someone turns the oxygen on by then...

Re: The Shed 'O Pain
 

Worked out at Crossfit Tiffin with Eric and small class.

Mobility Work (a little)
Burgener Warm up drills

20 minutes to establish a 1 rep max on squat clean.
180 PR (old PR was 175)
Used their Rogue Olympic WL Bar. Smooth!

Metcon:
12 minute AMRAP
10 burpees
15 Wall Ball Shots
5 rounds
I don't think I have ever sweated as much as I did today.

Did a few strict bar muscle ups to finish up.

Jeff-Keep up the good work and keep posting.

Re: The Shed 'O Pain
 

Tuesday July 1, 2014

Excellent morning at CrossFit Sanitas.

Hit an 82kg snatch (a 3kg PR!!)
[url]http://www.coachseye.com/v/dqOz?utm_source=ios&utm_medium=app&utm_content=thumbnail_image&utm_campaign=shared_email4-1[/url]

Re: The Shed 'O Pain
 

Nice lift JT!

Worked out at Grandview Crossfit in Columbus. I am in Columbus for a 2-day graduate class.

Warm Up
200m run
10 pull ups
2 rounds

Medicine ball drills with a partner.

SKILL
Rope Climb
- foothold
- Knees to elbows
- Jump and lean back
- Open hold and come down
METCON (AMRAP – REPS)
As many rope climbs as possible 2 minutes
7 rope climbs (very happy with that!)

METCON (NO MEASURE)

21 Minutes
Min #1 Row 12 calories
Min #2 12 Box Jumps (started with 24" and ended with 20")
Min #3 12 Ball slams 30lbs
Started with 12 of each and had to scale it back to 10 about half way through.
(7 rounds through) Another suckfest! Again the sweat was pouring off of me.

EXTRA CREDIT

10 Minutes
Every minute on the minute
1 strict bar muscle up