Re: The Shed 'O Pain
 

Thursday 2-28-2013
Ran at the rec-center.
3x 10 min. with rest and stretching between intervals.

The idea was to increase the pace for the shorter intervals, thereby increasing the total mileage.

Re: The Shed 'O Pain
 

2 Rounds of Cindy
Mobility Work (especially my shoulders)
A few Clean and Jerks at 95 and 115#.

Met Con/Strength
5 15' Rope Ascents
5 Clean and Jerks @ 125#
4 15' Rope Ascents
4 Clean and Jerks @ 135#
3 15' Rope Ascents
3 Clean and Jerks @ 145#
2 15' Rope Ascents
2 Clean and Jerks @ 155#
1 15' Rope Ascent
1 Clean and Jerk @ 165#
18:17

Afterwards I did 1 set of 6 bar muscles.

Re: The Shed 'O Pain
 

Friday 3-1-2013
C-Town CrossFit

Strength 1: Push-ups (3xME)

Strength 2: Pull-ups (3x2xME)
** Strict Pull-ups
2xME (normal grip)
2xME (supinated, palms facing you grip - Chins)
2xME (close grip)
** 45-60 sec rest between sets

Metcon:
4 rounds for time. (20 min. cap)
9 Thrusters 85# (Rx 115/75)
18 KBS 45# (Rx 55/35)
5 Wall Walks

It took me longer than twenty minutes to finish, but I finished.

85# thrusters was too much for me. I could barely do three in a row.

Re: The Shed 'O Pain
 

Saturday March 2, 2013

First Official CrossFit Silver WOD

[url]http://jtkalnaynovels.wordpress.com/2013/03/02/dear-crossfit-testing-out-crossfit-silver/[/url]

Re: The Shed 'O Pain
 

Buy In - 2 hours of helping a friend unpack a U-Haul. Luckily, there were five of us helping out.

Went to Field House afterwards with Eric and Tyler. They were part of the buy-in too.

Warm Up
A round of Cindy, DROM, and a few light overhead squats.

Strength
Snatch Balance
Started with EMOM
2 75
2 85
2 95
2 105
2 115
2 125
Started doing singles-rest as needed
1 135
1 145
1 155
1 165 20# PR
[URL="http://youtu.be/WUCZFbew1Ns"]http://youtu.be/WUCZFbew1Ns[/URL]
Tried a couple at 175# with no success.

METCON
FOR TIME;
100- front squats 65#
*Every minute on the minute
5-box jumps 20"
Workout starts with 5 box jumps
10:44
Brutal!

We finished up by practicing bar muscle ups. Fun.

Fun afternoon with Eric and Tyler.

Re: The Shed 'O Pain
 

That's a BA PR man, nice job today!

Re: The Shed 'O Pain
 

Saturday 3-2-2013
Youngstown State University bouldering comp last on in the University Bouldering Comp series.

The problems were rated between 50 and 550 points (only one 550). I warmed up on one 300 point problem, then flashed three 500s. The fourth 500 stopped me in my tracks. I worked it for a bit, struggling on the last move, before moving on to get on some other problems. I did a couple of 450s, one on the first go and one on the third, as well as several failed flash attempts on a few more and a couple of failed attempts at a couple more 500s. Returned to 500 number four and finally sent it after about ten attempts.

I finished fourth in advanced for the day and I think fourth overall for the series.

Lena climbed really well but didn't place in women's advanced, partially because she forgot to count one her 450 point problems, and partially because her excesses wife blatantly cheated. She still got second overall for the series.

It was a lot of fun with a lot of great problems.

Re: The Shed 'O Pain
 

Sunday March 3, 2013

Already missing Florida, but happy to be home safe and sound in Ohio.
Did the retest of March 1, 2012 today:
2012 (13:53)
2013 (7:44)

[url]http://jtkalnaynovels.wordpress.com/2013/03/03/dear-crossfit-so-its-been-a-year/[/url]

@Tim, you are crushing the heavier weights and the big lifts. Rock on.
@Jeff, 4th overall in the series, rock rock on on.
@climbers, I got back on my bouldering wall for a few minutes today, it's been a while...

Re: The Shed 'O Pain
 

Bouldered at CRG for about 2 hours. Not a lot of zip today.

JT-Super job on your retest. A 6 minute improvement is impressive. We need to get together and do a wod.

Jeff-Great job on the University Bouldering Series. Sounded like a good time.

Re: The Shed 'O Pain
 

Sunday 3-4-2013
10 rounds of:
5 Front Squats EMOM 95#

I tried doing it with 115, but that was a little too much to start with. 95 was very doable, so I'll most likely bump it up to 105 next time.

Holly Rembielak wants to do the tough mudder so I told her I'd do it with her. Are you guys interested?

@JT- I'm tentatively planning to throw down with Tim at The Shed next weekend. You interested?

Re: The Shed 'O Pain
 

Monday 3-4-2013
C-Town CrossFit

Group Warm-up.
20-15-10-5 of:
Goblet Squat 45# (Rx 55/35)
KBS 45# (Rx 55/35)
Push-ups

I only got about half way through the warm-up.

Burgener Snatch Warm-up.
(1) Down and Up
(2) Elbows High and Outside
(3) Muscle Snatch
(4) Snatch Lands @ 2" & 6" & Squat
(5) Snatch Drop

Metcon:
10-9-8-7-6-5-4-3-2-1 for time.
OHS 75# (Rx 95/65)
2xPush-ups
Box Jumps 24" box (Rx 24/18)
2xSit-ups

23:31

The push-ups were the limiting factor for me. The OHS felt pretty good, and the box jumps and sit-ups were a rest.

Re: The Shed 'O Pain
 

Monday 3-4-2013
C-Town CrossFit
<first day back in the box after two GLORIOUS weeks in Florida>

Group Warm-up.
Three rounds of:
15-10-5 of:
Goblet Squat 55
KBS 55
Push-ups

Burgener Snatch Warm-up.
(1) Down and Up
(2) Elbows High and Outside
(3) Muscle Snatch
(4) Snatch Lands @ 2" & 6" & Squat
(5) Snatch Drop

MetCon

3 rounds of:
60 single unders
20 pullups
10 burpees

Then:
10 deadlifts (200#)
10 C&J (145#)
16:53

Re: The Shed 'O Pain
 

Monday March 4, 2013

@Tim, Thanks, yes.
@Jeff, yes.

Am doing the NFT Seminar "Don't Eat Stupid Sh*t" on Saturday from 10:30 to 12:30, so would be available around 1.

Am wide open on Sunday.

Re: The Shed 'O Pain
 

Worked out at the Field House with Eric.
Warm Up
Dubs, a round of Cindy, burpees, squats at a light weight

Strength
EMOM-2 back squats
135, 135, 135, 135, 135, 145, 155, 165, 175, 185
Focused on getting low and rebounding out of the bottom (a little).

MetCon:
3 clapping push-ups
5 hand release push-ups
7 regular push-ups
30 Dubs
5 rounds
5:22-Did this workout on 12/2/12 @ 6:54. Happy with the improvement.
I got a new pair of Merrill minimalist trail running shoes (like yours Jeff). I think these really helped with the dubs.

Afterwards we practiced HSPU's and did some stretching. Eric showed me a new wrestling mobility exercise. I like it. We also speculated what the first open wod would be this year. I'm pretty excited about it.

Re: The Shed 'O Pain
 

Tuesday March 5, 2013

Walked 1 mile to CrossFit CTown in the brisk late winter sunshine.
Worked out like a madman.
Walked 1 mile home in the brilliant winter sun.

Life is good sometimes.

Re: The Shed 'O Pain
 

2 Problems
3 TGU's each arm 35-45-53-61-72
10 Pronators
5 rounds

20 minute Metolius Handboard Sequence
Worked in 5 sets of 10 reverse wrist curls.

I am signed up to do the first open wod on Friday at NFT. I am a little nervous and anxious about what the workout will be.

Re: The Shed 'O Pain
 

Tuesday 3-5-2013
Ran for thirty minutes at the rec-center.

Bouldered at CRG. Did most of the problems in the cave (not the hard ones), then did system workout.

2 rounds of:
Reaches,
Lock-offs,
Cross-overs,
Twist-locks,
Side-pulls,
Under-clings
Pinches,
Two-finger pockets,
Slopers

Will be doing the 2013.1 open WOD at C-Town Friday at 4:30.

Re: The Shed 'O Pain
 

Wednesday 3-6-2013
C-Town CrossFit

Group Warm-up:
Walking Lunges
Walking knee hugs
Walking ankle grabs
High Knees
Butt Kicks
Rotating Lateral Lunge
Karaoke
Samson Stretch

Burgener Clean Warm-up
(1) Down & Up
(2) Elbows High & Outside
(3) Muscle Clean
(4) Clean Land - 2" 6" Squat
(5) Clean Drop

Metcon:
For time.
10 Wall Balls 14# WB (Rx 20/14) @ 10'
20 Double-unders
20 Wall Balls
20 Double-unders
30 Wall Balls
20 Double-unders
40 Wall Balls
20 Double-unders
50 Wall Balls
20 Double-unders

23:42

[I]This was the best I've done on Dubs.[/I]

Re: The Shed 'O Pain
 

Warm Up
A round of Cindy, mobility work, a few light thrusters

Strength:
Thrusters
3 65
3 75
3 85
3 95
3 105
3 115
Worked on linking thrusters together smoothly. These will probably pop up during The Open. These still feel awkward to me.

METCON:
10 rounds
2 HSPU -Used two 25# plates and Ab Mat.
3 ring dips
4 push-ups
5 burpees
9:57
This was an upper body smoker. I thought I could easily get under 10 minutes. Had to push hard to make it.

Afterwards I tried a few muscle ups with "bailing forward." At first I was scared to let myself roll over. I made sure I had lots of padding. It ended up not being too bad.
[URL="http://www.youtube.com/watch?v=df1hIofQL6I&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=df1hIofQL6I&feature=youtube_gdata_player[/URL]

Re: The Shed 'O Pain
 

Wednesday March 6, 2013

Rest Day

13.1 = 17 minutes of burpees with progressively harder snatches. Wow.
I hope to get a chance to try a 165# snatch, but don't realistically think I'll get there.

I know I can do 40 burpees in about 4 minutes.
Then I know I can do 30x75# in about 4 minutes.
Then I know can do 30 burpees in about 4 more minutes.
Then I know I can do some 135# snatches, but after 12 minutes of burpees and snatches, that's not the same as doing 135# snatches fresh. Still, in the 50-54 age group, getting ONE 135# snatch will separate me from at least 1/2, maybe 3/4 of the competition...
Anyone in my demographic who gets one 165# snatch will be in the top 3%.

Going to do some walking and light snatch practice tomorrow then do the wod at noon on friday at Ctown CrossFit. If I'm not happy with my performance, I'll be doing it again in the Barf Barn (or maybe Shed 'o Pain) and uploading the video...

Good luck everyone!

Re: The Shed 'O Pain
 

Wednesday 3-6-2013
Rest day.

Started feeling stuffy and scratchy a little after lunch. Of course I get a cold right before the open. Decided to take the day off and get some rest. Making a wonderful paleo dinner of salmon, sweet potato, broccoli and cauliflower.

Re: The Shed 'O Pain
 

Thursday March 7, 2013

Walked a mile to the box in a little snow flurry.
Did some stretching and easy snatch technique work.
Then did a couple of hours of coaching.
Then walked home in a flurry.

[url]http://jtkalnaynovels.wordpress.com/2013/03/07/dear-crossfit-observations-from-coaching-day-one-of-the-open/[/url]

Am doing 13.1 tomorrow, my goal is 40-30-30-5 (105), and if I have an exceptional day, 40-30-30-30-20-1 (151). But, I'll be thrilled with 105. It's the burpees that are going to slow me down and gas me...

Re: The Shed 'O Pain
 

Friday March 8, 2013

13.1, 115 reps, profound dissapointment...

[url]http://jtkalnaynovels.wordpress.com/2013/03/08/dear-crossfit-do-our-goals-get-in-the-way-of-realizing-our-potential/[/url]

Re: The Shed 'O Pain
 

Completed Open Wod 13.1 at NFT Crossfit.

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
103 reps
What a great experience! My goal was 101 so I'm quite satisfied. The atmosphere was charged. Lots of cheering and camaraderie. My buddy Eric throwin' down right beside me and JT cheering and coaching me up. JT took a video of my rep 103.
[URL="http://www.youtube.com/watch?v=KvK5sqYHWpA"]http://www.youtube.com/watch?v=KvK5sqYHWpA[/URL]
Eric busted out a 165. Great job brother!

Re: The Shed 'O Pain
 

Saturday March 9, 2013

Feeling worked from 13.1 yesterday.

Going to a nutrition seminar today, then walking around the farm and playing in the barn with the kids.

Walking and stretching and playing today will be just right. Skills (dubs, hspu) and mobility and a light wod will be just the ticket for tomorrow...

[url]http://jtkalnaynovels.wordpress.com/2013/03/09/crossfit-13-1-a-day-later/[/url]

Re: The Shed 'O Pain
 

1 problem
10 pronators/arm
5 rounds

1 problem
10 reverse wrist curls
5 rounds

Metolious Hangboard Workout

Tomorrow I am thinking about doing the push-up/rope climb workout from a couple of days ago on the main site. Pat Sherwood got 312 push-ups and 39 rope ascents in the 30 minutes. Just sayin'.

Re: The Shed 'O Pain
 

Jeff and JT visited the Shed today.

JT coached up Jeff on the snatch.
Jeff completed Open WOD 13.1. He had no problem getting 100 reps. Good job Jeff!

Strength
Front Squats
5 95#
5 115#
5 135#
5 155#
2 175#

METCON
Complete as many reps as possible in 30 minutes of:
Rope climbs and push-ups
Count the number of trips up the rope and the number of push-ups within the half hour.
288 push-ups and 36 rope ascents

I did 36 rounds of 1 rope ascent and 8 push-ups. Attention Crossfit HQ: I want this to be the next Open wod! ;)

Re: The Shed 'O Pain
 

Went to The Shed today to do my CrossFit games open 13.1 WOD.

JT gave a crash course in the snatch, and it was off and running.

I had planned to do the first 40 burpees in five minutes, the 30 snatches in seven minutes and the next 30 burpees in the remaining five minutes.

As it turned out, I did the first set of burpees in about 2-2/2 minutes and finished the snatches by 8:40 on the clock leaving a ton of time to finish the second set of burpees.

I had plenty of time do a couple more snatches, but seeing how the weight almost doubled and I had never even done a snatch before, I elected to quit before I got hurt. Still, I think I did a great job and I am very pleased with my effort.

A big thanks to Tim and JT for spending the time with me to work on the snatch and then record the WOD for submission. Unfortunately, I was not able to upload the video and therefore the workout doesn't count for the games. I'm sorry I wasted the twenty bucks.

Re: The Shed 'O Pain
 

Sunday March 10, 2013

Some coaching in the shed 'o pain with a very coachable athlete.
Some skills practice (HSPU, MU, pistols)
Some wall balls and dubs.

Then, four hours of playing in the barn with the kids.
Note to self, just b/c you can still beat high school kids playing basketball doesn't mean it's a good idea....

Re: The Shed 'O Pain
 

Monday March 11, 2013

Warmup
Pullups,
Pushups,
Walking lunges

Skill
Snatch movements

Strength
5-5-5-5-5 back squats

Metcon
Tabata
knees to elbows, dubs, kb snatches, box jumps, ring rows.

Very tough after yesterday's skill work and wbs...

Re: The Shed 'O Pain
 

Worked out at the Field House with Eric.
Warm Up
1 rounds of Cindy, DROM, some light overhead squats.

Strength
Overhead squats
3 95
3 115
3 135
3 155
1 175
1 175
Tried to get 3 on the last two sets.

METCON
10-8-6-4-2 Box Jump Overs 20"
2-4-6-8-10 Hand-release Burpees
10-8-6-4-2 Bar Muscle Ups
20-40-60-80-100 Double Unders
18:57 Pretty slow today.

Afterwards
3 sets of 10 GHD Sit-ups

Re: The Shed 'O Pain
 

Monday 3-11-2013
"The Day After"

C-Town CrossFit

Group Warm-up
AMRAP in 5 minutes:
5 Strict Pull-ups
10 Hand-release Push-ups
15 Twisting Torso Lunges

3 rounds plus 5 pull-ups

Imitation Snatch Complex
1) Snatch Pull to Knee
2) Snatch Pull
3) Power Snatch
4) Squat Snatch
5) OHS

Strength: High Bar Back Squat (3x5)
1) Work with one or two partners.
2) Warm-up sets of 10, 8, 6 reps
3) 3 work sets of 5 reps without increasing weight

[I]I got stuck working with two guys who had no idea what they were doing.[/I]

Metcon: No Benchmark (Time)
"2012 WODClub Open Chipper"

For time (12 minute cap).
50 TTB
40 Box Jumps 24" box (Rx 24/20)
30 Bar-facing Burpees
20 SDHP 85# (Rx 95/65)
10 OHS 85# (Rx 95/65)

I finished the burpees but never got to the SDHPs OHSs

[I]Is it just me or is it really dumb to put a time cap on a chipper? Isn't the idea of a chipper to chip away at it until you're done?[/I]

Re: The Shed 'O Pain
 

Tuesday March 12, 2013

Kili Workout

1.5 miles at 15% on the treadmill in 59 minutes.
1 round of the stairs (10 stories) in just under 5 minutes.
5 minutes of holding a goblet squat and stretching the lower back.

Re: The Shed 'O Pain
 

2 Problems
3 TGU's each arm 35-45-53-61-72
10 Pronators
5 rounds

Metolius Hangboard Workout

Re: The Shed 'O Pain
 

Tuesday 3-12-2013
Bouldered at CRG for am hour. Didn't have any energy, everything felt hard. I tried to do a system workout with Lena, but just didn't have it. Still not over the cold.

Looking forward, in a masochistic kind of way, to hearing what the next games WOD is. I'm planning to do it at C-Town on Friday while Alisa is at gymnastics.

Re: The Shed 'O Pain
 

Wednesday March 13, 2013

warmup:
5-10-15 x 3 of
strict pullups
HR pushups
kbs

strength:
5-5-5-5-5 deadlifts
135-185-235-285-335

metcon: AMRAP 15 minutes
3 x thruster complex (squat clean thruster, hang clean thruster, back rack thruster)
5 x ring dips
5 x box jumps (12, 18, 24, 24, 12)
5 rounds plus 3 thrusters

Note to self:
CrossFit on the day after a couple beers is much harder than CrossFit than on days after no beers...

Re: The Shed 'O Pain
 

Wednesday 3-13-2013
Rest Day.

Dropped off the kidlings at Ju-jitsu and gymnastics. The, just enough time for me to shower and eat before picking them up.

Re: The Shed 'O Pain
 

Mobility Work
A round of Cindy, a few burpees, and a few overhead squats at a light weight.

Strength
Squat Cleans-2 singles at each weight
95
115
135
155
Concentrated on form and driving out of the hole.

Skill
20 or so muscle ups. Most on the bar and a few on the rings.

Re: The Shed 'O Pain
 

Thursday March 14, 2013

Rest Day

very easy lower back, hip, ankle, calf, and shoulder mobility work.

mental programming for 13.2

[url]http://jtkalnaynovels.wordpress.com/2013/03/14/dear-crossfit-13-2-keep-moving-and-dont-rupture-your-achilles/[/url]

Re: The Shed 'O Pain
 

Thursday March 14, 2013

Got in a couple of hours volunteer coaching this afternoon. Very rewarding to see a woman go from zero dubs to ten dubs. Which reminds me... Jeff? Are you speeding up your hands???

Did I mention I will be stepping up and stepping down in 13.2?

[url]http://jtkalnaynovels.wordpress.com/2013/03/14/dear-crossfit-how-im-going-to-step-up-and-step-down-during-13-2/[/url]