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?