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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