Re: The Shed 'O Pain
 

Wednesday November 21, 2012

CrossFit, It was the best of times, it was the worst of times.

[url]http://jtkalnaynovels.wordpress.com/2012/11/21/crossfit-it-was-the-best-of-times-it-was-the-worst-of-times/[/url]

Am going to be really really really sore tomorrow.

Re: The Shed 'O Pain
 

"Thanksgiving Throw Down"
Worked out at Seneca East with a group of 10 Crossfitters including Eric, Carl, the Ruffing Brothers, and others.

Mobility Work
Kettlebell swings, a few bar muscle ups, and TGU's.

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We did 3 rounds.

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps) I used 65 pounds.
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps) I used 65 pounds.
Row: calories (Calories)-They only had 1 rower so some of us had to substitute another exercise. I did rope climbs.

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

I lost count of the reps so I'm not sure of my score. I just tried to keep a steady pace going. It was fun working out with a group of like minded people.
Happy Thanksgiving to all my Crossfitting friends.:)

Re: The Shed 'O Pain
 

Thanksgiving, 2012

A nice long walk in the woods with some kids and some dogs.

A few games of horse (basketball) in the barn.

Chased off some hunters.

An excellent day!

Going to Norwalk Fitness and Training CrossFit tomorrow at 6 pm for a memorial WOD.

Re: The Shed 'O Pain
 

1 problem
10 Pronators
Mobility Work
5 Rounds

1 Problem
10 Reverse Wrist Curls
Mobility Work
5 Rounds

10 additional problems with mobility work between problems.

Re: The Shed 'O Pain
 

Can't wait to throw down tomorrow brother.

Re: The Shed 'O Pain
 

CrossFit Murder, Now Angels Are Doing Thrusters...

[url]http://jtkalnaynovels.wordpress.com/2012/11/24/crossfit-murder-now-angels-are-doing-thrusters/[/url]

Re: The Shed 'O Pain
 

Mobility Work

"Filthy Fifty"
For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
26:23 PR
My last PR was 27:54 on 4/17/11

Re: The Shed 'O Pain
 

Saturday November 24, 2012

Swam half an hour, gave swimming lessons to challenged prospective triathletes.

Nice job on the PR on the Filthy Fifty!

Where's Jeff?

Re: The Shed 'O Pain
 

Worked out with Eric at the Shed.

Mobility Work

Strength
3 TGU's each arm 20-35-45-53-72

Met Con
"Nasty Girls"
50 air squats
7 muscle ups-almost unbroken!
10 hang power cleans 95#
3 rounds
7:40 - Previous PR was 8:19 on 2/6/11.

Re: The Shed 'O Pain
 

Trip report 11-20-2012 to 11-24-2012
Thanksgiving climbing trip to The Red River Gorge
Thirteen of us rented a cabin at the Cliff View resort in Kentucky to spend the Thanksgiving holiday climbing and chillin' with friends. Joe and Tracy DeGaetano and their kids Jack and Ella, Paul and Christina Nelson, Criss Whisenhunt and Spencer V. Martel, Lena Moinova and me, Vladimir Tokarev and two dogs.

Lena and I left Cleveland after work on Friday and got there around midnight. Unfortunately, the cold that I had just got over last week decided to come back on the drive down and I was feeling pretty bad by the time we got to Kentucky. Chris and Spencer and Joe and Tracy and Vlad had been there since the morning and spent the day climbing. Paul and Christina arrived a couple of hours after Lena and me.

Wednesday morning, we split into various groups and headed to the rock. Joe, Chris Spenser and Vlad to Military Wall and Left Flank, Paul and Christina went to do Jack the Ripper, a trad route, I don't remember where, and Lena and I went to the Solar Collector to work on her project, Blue-eyed Honkey Jesus.

We got on the two 5.11b's for a warm-up, which Lena waked up, but I had to hang on pretty much every bolt. I had no energy, and being steep routes, they took more strength than technique to get up them. I'd flashed them both last year, but it wasn't happening this trip. As I was pulling the rope I saw a guy walk past me that I'm sure I recognized. So I picked up the rope and headed to the base of Blue-eyed Honkey Jesus, 5.12b, to get in the Que. The crag was packed with great climbers who were warming up on the 5.12s before moving on to the Gold Coast. I found out later that it was the Sterling Rope climbing team.

So the guy I had recognized turns out to be Daniel Woods. His girl friend was getting Blue-eyed Honkey Jesus and he was belaying for her. They offered to let Lena climb on there Petzl sponsored draws and we sat and watched her climb waiting our turn. It was almost noon at this point and true to its name, the Solar Collector was getting pretty warm. This badass sponsored climber complaining of the heat the whole time, bailed at the third bolt.

So Lena gets on and cleans those nice Petzl draws replacing them with mine. Daniel woods actually commented that he liked my wire gaits better than his. So, Lena finally gets on her project and makes it to the fifth or sixth bolt before falling and then did it bolt-to-bolt the rest of the way. Not bad for the first attempt of the day.

I got on it next hoping to dog my way up it. I got through the relatively easy bottom without too much trouble and actually made it to the clipping hold for the fifth bolt but I had my hands crossed so I wasn't able to let go to clip and took a nice big fall. It was too step to get back on, so I came to let Lena have another go. She decided however, not to get back on and leave my draws on the route until tomorrow. Ok, now I'm not happy. Not only did she decide to leave my draws without asking, it also meant that I was required to return the next day to a crag that I really didn't like in the first place.

We moved on to another area in Muir Valley that we had been to earlier this year, yes the place with the falling cows. We got on a 5.11b and I barely got up it. I had to hang a couple of times; I just didn't have the energy time climb steep rock. Lena did one more 5.11 that shared the same start, but I didn't get on it. I was done for the day. It was already getting late and I wasn't feeling very good. Lena wasn't done yet, so we hiked down to the next wall where she did a few easier routes. before we finally headed back to the cabin.

Back at the cabin, we found Paul sitting on the couch with his foot up on the table with an ice pack on it. Apparently, he took a forty foot fall on the trad route, blew a piece and hit a bulge on the way down. Paul was done for the trip. Joe, Spencer and Vlad hadn't gotten back yet, because they had to take Vlad to the hospital after he fell clipping the shuts, hitting his head on a tree behind him and slamming his face into the wall. He was wearing a helmet, but he still hit hard enough to black out for two minutes and split his lip open. So the first day really sucked.

Day two, Lena and I got up really early and headed back to the Solar Collector for round two on her project. She warmed up on the same two 5.11s and I declined to climb since I felt like crap and I'd already done them and wasn't real fond of them in the first place. Back on the project, Lena one-hangs it twice and then decides to leave my draws on it for another day. Argh!!

We went back to the cabin and had an awesome Thanksgiving feast. It was great spending time with such good friends.

Friday morning, was our last in the cabin, so we all packed up and headed home to lick wounds except Lena and me who moved to her friend Janelle's cabin. Lena dropped my sick butt off there and went climbing with Andy, a friend of Paul who had come in late Wednesday night.

Saturday morning was spent helping Janelle winterize the cabin and then Lena and headed back to the Solar Collector for round three. It was really cold, about forty degrees, and I was not very happy. Again, I belayed Lena on her warm-ups and then got in line to get on old Blue-eyes. The crag was packed. Everyone was hoping it would be warm there, but it was cloudy all morning so it didn't warm up until much later. Finally, Lena gets on her route and thank God, she sends it first go. She really did do a good job and there were plenty of climbers on hand to congratulate her and feed the ego.

Apparently not satisfied, she starts looking to get on something else and I finally lost it. I told her I was done and started packing up to go. On the hike out, she confronts me and I totally break down and yell at her. We spent the entire trip working on her project with me belaying and coughing and feeling like crap and not getting any climbing in, and she couldn't understand why I was upset.

Angrily, we headed back to the cabin, packed our things and headed home. Six hours is a long time to be in a car with someone who is ****ed at you. We finally got home a little after 10:00 pm. unpacked and went our separate ways. I did apologize for yelling at her when we got home, but this weekend definitely hurt our relationship.

This was by far, the worst climbing trip I've ever been on and at this point I have no intention of ever going on a trip with Lena again.

As a foot note, pun intended, Paul went to the hospital upon returning home to Columbus, and found he did not break anything, but tore all the tendons in the top of his foot.

Re: The Shed 'O Pain
 

Sunday November 25, 2012

Walked 1.5 miles in the woods at the farm.

Climbed several easy routes, one overhanging bucket run (fun) and one crimpfest (not so fun).

Re: The Shed 'O Pain
 

Monday November 26, 2012
Yes the days are still getting shorter...

Warmup
Pushups, situps, air squats, (lots of each)

Strength
10 minutes to find 3RM of push press (200#, ran out of time)

WOD
5 rounds of:
6 heavy deadlifts (315 for first two rounds, then backed off to 225)
10 pushups on the deadlift bar.
7 lateral box steps ups

8:32

Friday is going to be a Ctown CrossFit Total day, this ought to be interesting. Am thinking that Thursday (and wednesday) should be active rest days where I work on mobility.

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.

Mobility Work
I slowly worked up to 135# on the front squat.

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
8:40
I started with 135# for the first set of 5. I could feel the groin quivering a little so I backed off to 95# for the rest of the sets. I focused on going deep and sitting back on my heels. Felt good.

Then Eric and I did bench press and glute ham raises.
Bench Press
5 @ 135#
4 @ 145#
3 @ 155#
2 @ 170#
1 @ 185#
In between sets we worked in 5 sets of 5 on the glute ham raise. I think my hamstrings might be sore tomorrow. I was pleasantly surprised with my strength on the bench. I haven't benched in probably 20 years. It's nice to know what I'm doing is keeping my upper body relatively strong.
While we were in the field house the basketball team came in and was doing squats. I was very concerned with the form of some of their squats. I talked to the coach and he was very receptive to Eric and I teaching the team the squat. We are going to do this next Tuesday. Should be fun.

Re: The Shed 'O Pain
 

Tuesday November 27, 2012

@Tim, nice job on preventing unnecessary injuries to the basket ballers.

Warmed up with 65# deadlifts, hang cleans, push presses, and back squats.

Worked up to 5RM low bar back squats.

Did 20 rep max (165#) for back squat.

Then did a heinous 12 minute AMRAP:
5 hang squat cleans
5 split jerks
5 strict pullups.

I had nothing today, probably because of yesterday's effort.

Re: The Shed 'O Pain
 

Worked out at the Field House with Eric. A short one tonight.
Mobility Work and a few deadlifts and hspu's for a warm up.

"Diane"
Deadlifts 155#
HSPU's
21-15-9
4:25
I was pretty conservative with the weight on the deadlift. Next time I might try 185#.

Afterwards I was playing on the pull up bar trying to do a strict bar muscle up. Next thing I know I'm pressing one out. I thought it might be a fluke so I tried a couple more and was successful. Later when I got home I tried one in the Shed and was successful again. I have been enamored with the strict bar muscle up for many years. I have made many attempts over the years and I finally got one! Of course I got one on video.
[URL="http://www.youtube.com/watch?v=GvPtxBKOTzY&feature=youtu.be"]http://www.youtube.com/watch?v=GvPtxBKOTzY&feature=youtu.be[/URL]

Re: The Shed 'O Pain
 

1 problem
5 GHD raises
10 pronators
5 rounds

1 problem
Bar Muscle Ups 5-4-3-2-1
10 reverse wrist curls
5 rounds

1 problem
goblet squats
10-8-6-4-2/20-35-45-53-72
5 rounds

1 problem
push ups 30-27-24-21-18
5 rounds

An enjoyable evening in the Shed.

Re: The Shed 'O Pain
 

Tuesday 11-27-2012
Bouldered for two hours at CRG. Warmed up on a bunch of the comp problems then did a bunch of laps, up and down, on the second week 600 point problem. It's kind of long and traversey, so it made a good endurance workout.

Re: The Shed 'O Pain
 

Wednesday November 28, 2012

Walked four miles, my app recorded three of them.

[url]http://www.mapmyride.com/routes/view/156780887?[/url]

@Tim: Nice job on the bar muscle ups.
@Jeff: Nice job on the laps. How's the cold?

Weather looks pretty decent this weekend...

Re: The Shed 'O Pain
 

Thursday November 29, 2012

Walked 3.5 miles. Left leg, hip, prosthetic were kinda sore...

[url]http://www.mapmyride.com/routes/view/156976119?[/url]

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.
Mobility Work
Some practice with the snatch and C & J.

WOD
1 power snatch and 1 hang snatch on the 45 sec for 5 min. 95#
A couple minute break
1 power clean and 1 hang clean on the 45 sec for 5 min. 135#
A couple minute break
2 min Max rep C & J at 95# 16 reps
1 min rest
4 min AMRAP
15 hand release push ups
10 toes to bar
3 rounds
1 min break
4 min AMRAP
10 Pull Ups
15 jumping squats with 25# plate
2 rounds + 4 pull ups
1 min break
2 min Max rep C & J at 95# 11 reps

This whole workout only took about 30 minutes not including the warm up. Fun workout!

I have family obligations on Sunday so I can't go the New. I would go to Hinckley on Saturday if anyone is interested.

Re: The Shed 'O Pain
 

Had to work late tonight, so I didn't get to do a workout. :(
The results of the CRG fall bouldering series are in:
1) Steve Hughett 6550 (of course)
2) Philip Lutz 5720
3) Nathan Yokum 5580 (yes, that's Rock Candy Nathan)
4) Jeremey Gursky 5560
5) Me 5450 (not bad for an old guy)

Tim: I could do Hinckley Saturday.

Re: The Shed 'O Pain
 

Friday November 30, 2012

Benchmark day at the box. Lots of PRs. Am very proud of the 290# back squat!

[url]http://jtkalnaynovels.wordpress.com/2012/11/30/crossfit-do-you-measure-up/[/url]

Re: The Shed 'O Pain
 

Saturday 12-1-2012
Had a great day of climbing at Hinckley with Tim, JT and Rick.

Re: The Shed 'O Pain
 

Perfect day of climbing with friends at Hinckley. 18 routes.

Later...
STRENGTH
Back Squat
Reps: 5 x 3
95-105-115-125-135
Didn't feel like I could go any heavier. I really wanted to.

METCON
21-15-9
Burpee
Pull-up
Box Jump 24"
9:32
Pull-ups were tough after climbing earlier.
Grandview Crossfit WOD from Tuesday.

Re: The Shed 'O Pain
 

Saturday December 1, 2012

Nice long hike at Hinckley, fun talking with friends.

Afternoon:
Shot 973 out of 1,000 in the barn.
Can now barely lift my arms up from my sides.

Re: The Shed 'O Pain
 

Sunday December 2, 2012

Headed to the Shed 'o Pain for mobility, skills, and metcon.

[url]http://jtkalnaynovels.wordpress.com/2012/12/02/crossfit-games-2013-a-reason-to-compete/[/url]

Re: The Shed 'O Pain
 

Worked out with JT in the Shed.

Mobility Work-I've been reading Kelly Starett's Mobility website. Tried lots of new stuff.

“PUSH-UP COMPLEX W/ DOUBLE UNDERS”
5 rounds
Superset
3- clapping push-ups
5- hand release push-up
7- chest to deck push-ups
with
30 double unders
6:54
Missed one double under on the third round. 30th rep

Then...
“OVERHEAD SQUATS AND ROPE CLIMBS”

10 Overhead squats 95#
1 Rope climb
9 Overhead squats
1 Rope climb
8 Overhead squats
1 Rope climb
7 Overhead squats
1 Rope climb
6 Overhead squats
1 Rope climb
5 Overhead squats
1 Rope climb
4 Overhead squats
1 Rope climb
3 Overhead squats
1 Rope climb
2 Overhead squats
1 Rope climb
1 Overhead squat
1 Rope climb
20:15
I took my time on this wod. I switched shoes between the overhead squats and rope climb.

JT before "Death by Kettlebell"
[ATTACH]10046[/ATTACH]

JT after "Death by Kettlebell"
[ATTACH]10047[/ATTACH]

Re: The Shed 'O Pain
 

Sunday December 2, 2012

Lots of stretching and getting the joints moving after playing way too much basketball yesterday afternoon. Movements included walking lunges, walking overhead lunges, goblet squats, PVC OHS, and KBS.

Then, for a metcon, got twelve rounds of Death By Kettlebell.

EMOM, add 1 KBS, 53#
e.g., 1st minute 1 KBS, 2nd minute 2 KBS
Try to get to 20 minutes.

Will certainly get 13 next time, and maybe even 14....

Re: The Shed 'O Pain
 

Monday December 3, 2012

Switched over from heavy lifting sequence to metcon sequence for the next 6 weeks.

Warmup:
planks, pushups, air squats

Metcon1:
12 minutes AMRAP:
5 burpees
8 jumping pullups
14 dumbell thrustes (1 round at 25#, 1 round at 15#, 1 round at 10#, 1 round empty handed.... Rx was 25# in each hand)

4 rounds.

Metcon2:
21-15-9, for time:
KBS 55#
2x dubs (42, 30, 18)
3:53

Only had one miss on all the dubs!!!!!

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.
2 rounds of Cindy. A little Mobility work.
A few power cleans at 95# and 115#.

2 power cleans
135#
145#
155#
160#
165#
Failed several times at 170#.
Backed off on the weight and worked on form with Eric coaching. Thanks Eric!

Skill: Bar muscle ups
Eric and I bounced ideas off of each other on how to make bar muscle ups more efficient. I probably did 30-35 muscle ups all together plus 2 strict ones. Much more productive than watching a video. Also a lot more fun.

I didn't do a metcon tonight. I needed a break. An enjoyable evening in the Field House.

Re: The Shed 'O Pain
 

Tuesday December 4, 2012

Two metcons and a lot of thinking about CrossFit, triathlons, and obesity.
[url]http://jtkalnaynovels.wordpress.com/2012/12/04/crossfit-and-triathlon/[/url]

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.
First Eric and I gave some squatting and power clean tips to the freshman basketball team. Eric did a great job communicating proper form to the boys. He is a natural coach.

After a short warm up...

For time:
20 Wall ball shots, 18 pound ball (It's what the field house has)
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
95 pound Clean, 20 reps (135# was Rx)
20 Double-unders
20 Thrusters, 20 pound dumbbells (35# was Rx)
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 45# dumbbell (1.5 pood was Rx)
65 pound Push press, 20 reps (95# was Rx)
20 Dips
65 pound Sumo deadlift high pull, 20 reps (95# was Rx)
20 Burpees
95 pound Back squat, 20 reps (135# was Rx)
20 sit-ups (Rx was GHD sit-ups, not quite ready for those)
20 Walking lunge steps
95 pound Deadlift, 20 reps (135# was Rx)
20 Knees to elbows
95 pound Front squat, 20 reps (135# was Rx) (Cruel joke to put these last)
36:20
I scaled the weight on several of the exercises.

Re: The Shed 'O Pain
 

20 problems with lots of mobility work between.
5 sets of 10 pronators and reverse wrist curls.

Re: The Shed 'O Pain
 

Wednesday December 5th
Thursday December 6th

Lots of walking, some stairs, some hills.

Let's all consider hitting a 7pm on thursday evening Oly Lifting Session at Norwalk Fitness and Training over the holidays!

Re: The Shed 'O Pain
 

Thursday 12-6-2012
Bouldered at CRG for a couple of hours. Worked a hard problem on the roof for a while. Mostly pinches. :)

Re: The Shed 'O Pain
 

Worked out with Eric and the Ruffing brothers at Seneca East.

Warm up: Mobility work and a few muscle ups

30 muscle ups for time.
4:30 PR Last PR was 5:50. Who knew being injured would lead to a huge PR on muscle ups. Seneca East has wooden rings. The grip is much better than plastic. I've got to get a pair of wooden rings. Eric busted out a 3:19. It was the first time he has done this wod. Impressive.

After a 10 minute rest...
"Grace"
30 Clean and Jerk @ 115#
7:48
The Rogue bar is amazing.

Afterwards we watched Jared hammer a 185# Grace at 6:30. He is strong to say the least.

A fun night.

Re: The Shed 'O Pain
 

Nice PR today Tim, the wood rings helped but the PR still took muscles and grit, both done by you.

Re: The Shed 'O Pain
 

Thanks Eric! I appreciate it.

Jeff visited the Shed today.

Mobility Work
Skill Work-Jeff worked on the muscle up. We watched a Carl Paoli video and tried to incorporate the ideas. Finally I had Jeff start at the top and slowly drop down to the bottom position. I think this helped him get a feel for the transition. Keep working them Jeff. You will get one soon!

Strength Work
Front Squat
5 @ 95#
5 @ 105#
5 @ 115#
3 @ 125#
3 @ 135#
3 @ 145#
1 @ 155#
1 @ 165#
1 @ 175#

Afterwards we completed 11 out of 12 of my problems. Fun.

Re: The Shed 'O Pain
 

Saturday 12-8-2012
Had a great day at The Shed with Tim.

Warm up:
Did a little stretching and two rounds of Cindy.

Skills:
Tim worked with me on the mechanics of the muscle up.

Strength:
Front Squat
5 @ 65#
5 @ 75#
5 @ 95#
3 @ 115#
3 @ 125#
3 @ 135#
1 @ 145#
1 @ 155#
1 @ 165#
(I'm not sure on some of these weights. I think I started at 65# and ended at 165#, but I don't remember how I got there.)
+ 1 @ 175# because I was feeling pretty good.
(I'm pretty sure 175# is the heaviest front squat I've ever done. Significantly higher than my 145# body weight.)

Fun:
Bouldered 11 of Tims problems. Didn't finish several of them, I just didn't have the strength to do the last moves.

I'm planning to get a set of bumper plates for home. Does anyone have a preference between the Rogue HG and the Pendlay Econ V2 bumpers? The price difference is negligible.

Re: The Shed 'O Pain
 

Friday

Wicked grinding metcon.
5 rounds of:
25 jumping goblet squats (25#)
20 kettlebell push presses with each arm (25#)
15 pullups.

Took me about 40 minutes, tried to limit rests to ten breaths or less.

Saturday

"Rest Day", (which included 150 miles of driving and watching three basketball games.

Sunday

Walked four miles in just under one hour (which has been a goal for nearly three years now!), am giving some swimming lessons this afternoon.

Going to keep working metcons for the rest of December, then re-integrate strength work in January, then primarily metcons and skills in February.