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

JT Kalnay 03-29-2015 10:40 AM

Re: The Shed 'O Pain
 
Sunday March 29, 2015

26F on the drive over to the shed 'o pain.

9-6-3
burpees, 65#thrusters, jumping pullups
8:20 (my only goal for this was to not sit down. I did not sit down!)

C&J practice (working on the new setup that helps the bar go more straight up and down on the first pull which means I don't get pulled forward so much)
5 for 5 at 65
5 for 5 at 95
4 for 4 at 125
1 for 1 at 145

Then I went and coached basketball.
Each kid shot 250 shots, which means I threw 500 passes.
I can barely lift my arms....

JT Kalnay 03-30-2015 03:40 PM

Re: The Shed 'O Pain
 
Monday March 30, 2015

Walked down the hill to Ctown.
Went 25 for 25 on snatches (most at light weight, the last 5 were 125, 130, 135, 140, 145)
Walked back up the hill.

Tim Babcock 03-30-2015 03:46 PM

Re: The Shed 'O Pain
 
10 wall balls
5 one armed pull ups (w/green band)
5 slow burpees
gentle shoulder stretches
3 rounds

3 Front Squats
45, 65, 95, 115, 135, 155, & 185
[URL="https://www.youtube.com/watch?v=YB-VKyJ9Ojg"]https://www.youtube.com/watch?v=YB-VKyJ9Ojg[/URL]

For time:
10 one arm DB Snatches 40#
5 slow push ups with elbows close to side
0.5 mile AirDyne
5 rounds
13:47

Felt good to get after it tonight. Neck and shoulder are feeling better. Hopefully that will continue.

JT Kalnay 03-31-2015 12:25 PM

Re: The Shed 'O Pain
 
@Tim, glad to hear the shoulder/neck is improving.

Tuesday March 31, 2015
Walked 2 miles
squats
10x100#
10x200#
10x300#

It's MUCH harder to squat after walking two miles than it is to squat without having first walked two miles...

Tim Babcock 04-01-2015 03:07 PM

Re: The Shed 'O Pain
 
Worked out with Mary at the Shed.

10 wall balls
5 very careful pull ups
5 very careful burpees
3 rounds

10 GHDSU
20 back extensions
200 m run
5 rounds
11:51

5 X 5 inverted rows

JT Kalnay 04-02-2015 05:08 AM

Re: The Shed 'O Pain
 
Wednesday April 1st, 2015

C&J practice
23 for 23, last two were at 90kg.

Going to go over 90kg next time out on C&J.

JT Kalnay 04-02-2015 10:51 AM

Re: The Shed 'O Pain
 
Thursday April 2, 2015

1.5 hours coaching basketball. At one point I was actually running!

Tim Babcock 04-02-2015 04:37 PM

Re: The Shed 'O Pain
 
10 KBS 35#
5 pull ups
5 burpees
gentle shoulder stretches
3 rounds

10 minute EMOM
10 Wall balls

1 TGU each arm
10, 15, 20, 35, & 45#

Mary worked out with me tonight. She warmed up, did front squats, a metcon, and TGUs with me. For her metcon she did 21-15-9 of thrusters and ring rows. At one point in the workout she said, "It looked so easy on paper." I couldn't help but laugh.:rofl:

JT Kalnay 04-03-2015 05:58 PM

Re: The Shed 'O Pain
 
"It looked so easy on paper..." Good one!

Friday April 3, 2015

Snatch Practice up to 70kg
Then went immediately to the rock climbing gym and climbed 5 routes, including a mega-jug haul up the south side of the arch.
Rock climbing is much more fun than Olympic lifting.
And there's a social aspect to it.

Tim Babcock 04-04-2015 08:23 AM

Re: The Shed 'O Pain
 
2 problems
2 TGUs 15, 20, 35, 45, 53#
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds

I plan on taking a walk later and enjoy the sunshine.

JT Kalnay 04-04-2015 08:55 AM

Re: The Shed 'O Pain
 
Saturday April 4, 2015

TGUs to get loose (2x10#, 2x15#, 2x20#)

Interleaved death by burpee wall ball shot
1st minute, 1 burpee
2nd minute, 1 WBS (20# to 10' target)
3rd minute, 2 burpees
4th minute, 2 WBS
...
Finished round of 7 burpees, 7 WBS.
the world was spinning

Then did locks offs and ring dips as Muscle Up progression.

JT Kalnay 04-04-2015 02:21 PM

Re: The Shed 'O Pain
 
Saturday April 4, 2015

PM Session
Walked a mile around the wet/muddy farm.
Thank goodness for trekking poles and rubber boots.

Tim Babcock 04-05-2015 07:19 AM

Re: The Shed 'O Pain
 
Mobility Work
A few deadlifts, hip thrusts, push ups, and ring rows. Shoulder was hurting.

Mary, JT, and I went to the reservoir and did hill repeats. I did 6. Legs are wobbly.

JT Kalnay 04-05-2015 07:46 AM

Re: The Shed 'O Pain
 
Easter Sunday 2015

Some easy deadlift warmups
Then...
Death By 225# deadlift
made it through 7 rounds

Then....
Hill repeats at the Res.
Did 4 all the way to the top and 3 half way to the top.
My legs are jello

I feel no shame in getting beaten up the hill by a high school cheerleader

Tim Babcock 04-06-2015 08:57 AM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 15, 20, 35, 45, 53#
5 rounds
Felt pretty good.

Did 7 strict ring muscle ups. Felt strong. Even did one with a 8# ball between my feet.
Tried 3 attempts at a strict bar muscle up. Third one successful. First one in 2015. Hopefully many more coming...
[URL="https://www.youtube.com/watch?v=t7pthAOdH-A&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=t7pthAOdH-A&feature=youtube_gdata_player[/URL]

Still some weakness and pain in the neck/shoulder. Obviously much better though. Tomorrow I'm heading to see a orthopedic sports medicine doctor. I wanted to be able to tell him what I could do and couldn't do. Surprised myself a little today.

JT Kalnay 04-06-2015 03:35 PM

Re: The Shed 'O Pain
 
@Tim, nice job on the MUs, and glad you're feeling a little better.

Monday April 6, 2015

Mobility
C&J drills
C&J practice
25 for 25 up to 215#
A really good day lifting.

Tim Babcock 04-07-2015 01:24 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 pull ups
5 burpees
Gentle Shoulder Stretches
3 rounds

Wall Balls
15' Rope Ascents
50-40-30-20-10
1-2-3-4-5
26:30

5 sets of 10 ab rollouts
Squat holds and and handstand holds between sets.

I went to an orthopedic sports medicine doctor (he was so young) today. They took a lot of x-rays of my neck and shoulder area. The x-rays show arthritis and a bone spur on one section my neck vertebrae. The shoulder and rest of neck are in good shape. He prescribed a set of steroids and a short stint of PT. He mentioned gentle neck traction and assessment. I will ask the PT about neck alignment and what exercises and stretches will help.
This is probably the best outcome I could have expected. I am on the mend and seeking knowledge on how to prevent (or minimize) this in the future.

JT Kalnay 04-08-2015 05:40 AM

Re: The Shed 'O Pain
 
@Tim, excellent trip report on the doctor's visit.

Tuesday April 7, 2015

Goblet squat, pass throughs, hip stretches

Empty bar drills

Snatch Practice
squat snatches up to 40kg
split snatches up to 75kg

Rock climbing
four routes of varying difficulty.
The hardest was probably 5.7, which was very encouraging.

Tim Babcock 04-08-2015 03:14 PM

Re: The Shed 'O Pain
 
1 problem
10 back extensions
5 rounds

1 problem
1 muscle up
5 rounds

1 problem
10 push ups
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 20 rounds

4 rounds of 20 sec work + 10 sec rest of handstand holds.

JT Kalnay 04-08-2015 04:07 PM

Re: The Shed 'O Pain
 
Wednesday April 8, 2015

Walked 1 mile at a brisk pace, no back pain, no legs falling asleep, very nice.

Coached basketball for 1.5 hours
This involves throwing hundreds of passes and chasing down rebounds.
I was drenched at the end and loving it.
Today was a conditioning day for the kids, not a skills day, and not one of them complained. I was running them HARD!!!

JT Kalnay 04-09-2015 03:56 PM

Re: The Shed 'O Pain
 
Thursday April 9, 2015

Goblet squat, pass throughs, hip extensions

C&J Practice
5x45
5x95
5x125
1x135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230, 235 (missed the jerk out in front) This is the heaviest I've gone since the Arnold. It was a "go until you miss" day. By the end, I was pretty tired...

In between lifts I was spotting Rhonda, who did 70 muscle ups in preparation for Regionals.

JT Kalnay 04-10-2015 11:03 AM

Re: The Shed 'O Pain
 
Friday April 10, 2015

Mobility, stretching, snatch practice

went 40 for 44
had a PR squat snatch (which people are calling a sas-quatch) at 105 pounds
missed squat snatches at 85, and 105
made split snatches up to 165

Now I'm going to walk a mile up the hill to Jacob's Field for the Indians home opener, have a few hot dogs, then walk the mile back down the hill.

Tim Babcock 04-10-2015 03:59 PM

Re: The Shed 'O Pain
 
Yesterday
10 KBS
5 pull ups
5 burpees
3 rounds
Shoulder was hurting so I called it quits.

Today
10 wall balls
5 pull ups
5 burpees
3 rounds

3 back squats
45, 65, 95, 115, 135, 155, 185, 205#
Worked 5 individual muscle ups between sets.

1 minute L-sit (not continuous, not even close)
100 ab mat situps
1 minute L-sit
9:50

5 sets of 5 inverted rows coupled with 5 sets of 10 push ups.

Heading to CRG tomorrow.

I had my first of 10 PT sessions today. The therapist did an extensive evaluation. The session ended with 15 minutes of gentle traction. My neck was hurting this morning and now it's much better. Correlation or causation? Too early to tell. I will stick with it though.

Tim Babcock 04-11-2015 01:43 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Norm, Rick, Kenny, Robert, and Naomi. I did 12 laps on The Crack, Burnout, Buzzard, Snoopy, and When You Dance. Shoulder had a few ouchy moments but overall not too bad. A little cool, but sunny and nice. Rock was crisp. Fun to climb and hang out with friends.

Later I did some mobility work in the Shed.

JT Kalnay 04-11-2015 04:05 PM

Re: The Shed 'O Pain
 
Saturday April 11, 2015

Walked 3.2 miles in the brilliant spring sunshine.
[url]http://www.mapmyrun.com/view_workout?w=938622011[/url]

Then did a strict press workout up to 165#.
Finished with 10x95# unbroken.

JT Kalnay 04-12-2015 09:25 AM

Re: The Shed 'O Pain
 
Sunday April 12, 2015

Goblet squat hold, pass throughs, hip extenders
TGUs to 35#
Front Squats to 185#

Six hill repeats at the res, 4 all the way to the top, 2 half way to the top

Perfect spring conditions!

Tim Babcock 04-12-2015 09:38 AM

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

3 Front Squats @ 45, 65, 95, 115, 135, 155, 170
1 Front Squat @ 185 & 195

7 or 8 ring muscle ups
5-6 attempts - strict bar muscle up-close but not quite:ranting2:

7 hill repeats at the reservoir.

Shoulder felt pretty good today once I got warmed up. My abs are very sore from Friday's L-sits.

JT Kalnay 04-13-2015 11:07 AM

Re: The Shed 'O Pain
 
Monday April 13, 2015

72F and sunny, perfect spring conditions.

Walked 1 mile down the hill to CTown CrossFit.
Did Oly warmup

C&J Practice
5 for 5 at 95
5 for 5 at 135
Then went 10 for 10 increasing by ten pounds every time to 235
Might have been able to go over 235 but was so happy with 235 I stopped.

Walked, very slowly, and dragging considerably, back up the hill home.

Tim Babcock 04-13-2015 03:53 PM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 20, 35, 45, 53, & 61#
5 rounds

8 ring muscle ups
10 false grip pull ups on bar

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds
2 sets with 5 minutes rest between. Completed 50 push ups during rest.

JT Kalnay 04-15-2015 05:24 AM

Re: The Shed 'O Pain
 
@Tim, pushups during rest means it's not rest...

Tuesday April 14, 2015

Walked 2 miles in the morning, pain free, very nice.

Snatch warmup and snatch practice in the afternoon.
went 30 for 34, highest make was 70kg

Got my USAW Local referee certification yesterday.

JT Kalnay 04-15-2015 01:04 PM

Re: The Shed 'O Pain
 
Wednesday April 15th, 2015

Walked 1 mile up to the stadium.
Got sunburnt watching the Indians beat the White Sox.
Walked 1 mile home.

Overall I'll count it as a rest day.

Tim Babcock 04-15-2015 03:14 PM

Re: The Shed 'O Pain
 
1 problem
10 back extensions 0, 10, 20, 30, 35#
1 problem
10 GHDSU
5 rounds

10 ring muscle ups (worked up to 15#)

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds - 5#-didn't quite get all the seconds on the 2nd set.
2 sets with 5 minutes "rest" between. 4 rounds of 20 sec work + 10 sec rest between hangboard sets.

JT Kalnay 04-16-2015 02:05 PM

Re: The Shed 'O Pain
 
Thursday April 16, 2015

Sick Day.

Tim Babcock 04-16-2015 03:40 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 pull ups
5 burpees
3 rounds

5 pull ups
10 push ups
15 air squats
10 rounds
12:45

EMOM 5 minutes
20 dubs - These felt a little awkward.

EMOM 10 minutes
1 ring muscle up

I'm feeling a little under the weather myself. Allergies I think.

JT Kalnay 04-18-2015 05:30 AM

Re: The Shed 'O Pain
 
Friday April 17, 2015

Sick Day (sinus infection triggered by allergies) (headache from sunburn)

Tim Babcock 04-18-2015 02:07 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Rick, Robert, Naomi, and Don. I did 15 laps on The Crack, Burnout, Buzzard, Buzzard Direct, Snoopy, and When You Dance. Felt much more comfortable on the rock today. Perfect Spring day.

JT Kalnay 04-18-2015 05:29 PM

Re: The Shed 'O Pain
 
Saturday April 18, 2015

Another sick day. Getting worse not better. Feel like I'm drowning. For some reason both my shoulders are killing me.

Tim Babcock 04-19-2015 08:22 AM

Re: The Shed 'O Pain
 
Get better JT! I missed you this morning.

10 Landmine Thrusters 45, 70, 80#-Got this from T-Nation. Perfect for me right now.
5 pull ups 0, 5, 10#
5 burpees
3 rounds

5 Overhead Squats
45, 65, 95, 115, 135# Heavy enough.

3 muscle ups

5 minute EMOM
1 muscle up
10 KBS 72#

A few more strict ring muscle ups with 5 and 8#

2 for 2 on strict bar muscle ups.:)

Rice Bucket Hand/Forearm Workout
(30 seconds work + 30 seconds rest) X 10

JT Kalnay 04-19-2015 12:02 PM

Re: The Shed 'O Pain
 
@Tim, nice job on the bar muscle ups.

Sunday April 19, 2015

Another #($*ing sick day. Getting worse not better. This sucks.

JT Kalnay 04-20-2015 12:33 PM

Re: The Shed 'O Pain
 
Monday April 20, 2015

WARNING, CONTAINS EXPLICIT MATERIAL

Woke up feeling 50%, which is a 49% improvement over yesterday.
Mid morning the congestion starting breaking up.
My lungs and head had felt so full that on a whim I weighed myself after hacking up the first lungful of crap. By two this afternoon I weighed 4 pounds less....

Went to the gym and did 20 snatches with the empty bar and with one little plate on it. Sweated like I'd been sick for a week. Still, it felt so good to get out of the house and move around a little! Hope to actually be able to train a little tomorrow.


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