Re: The Shed 'O Pain
 

Sunday 1-13-2012
Warm-up:
1000m row,
20 TGUs with 35#kb (10 each arm)

"J.T.":
Handstand Push-ups
Ring dips
Push ups
21-15-9
35:22
(It took me forever, but I got through it this time. Kipping handstand push-ups made a hugh difference.)

Re: The Shed 'O Pain
 

Visited Seneca East tonight.

Mobility Work
Snatch
2 45#
2 65#
2 75#
2 95#
2 105#
2 115#
2 125#
1 135# PR-Several attempts before success.
[URL="http://www.youtube.com/watch?v=jHhSKQAwP1U&feature=youtu.be"]http://www.youtube.com/watch?v=jHhSKQAwP1U&feature=youtu.be[/URL]

Met Con-Partner WOD
9 kb deadlifts
6 kb cleans
3 kb push presses
18 AMRAP
While your partner is working the other person is holding a plank.
My partner and I used 35#. Everyone else used 53#. 35# was a little too light. 45# would have been perfect. Fun partner wod nonetheless.
Another fun night at Seneca East.

Jeff-If you're like me your triceps are going to be sore tomorrow.

Re: The Shed 'O Pain
 

Nice job brother!

Re: The Shed 'O Pain
 

Thanks Eric.

Worked out at Sarge's place. He has a very nice facility and was very welcoming.

Quick warm up.

5 Push Presses @ 95#
10 hand-release push ups (these were brutal after the push presses)
5 box jumps 20"
AMRAP 18 minutes
12 rounds + 2 reps

Then...
6 minutes of walking lunges with 25 pounds overhead. This was done with a partner so you got to rest when your partner was up.

Then...
6 minutes of down and backs. Took turns with a partner (Eric) Felt good to run a little.

Then...
10 knees to elbows
12 crossovers (kind of like k2e except touching opposite knee to elbow)
10 toes to bar
2 rounds
Didn't time it but got through it pretty quickly.

Re: The Shed 'O Pain
 

Monday January 14, 2013

Warmed up with

10 R-arm KBS
10 Goblet Squats
10 L-arm KBS
10 Goblet Squats
10 R-arm KB Clean & Press
In-step stretch (30 sec/leg)
10 L-arm KB Clean & Press

Then, for time, did "The 300" (OMFG...)
25 Pull-ups (green band)
50 Deadlifts 135
50 Push-ups
50 Box Jumps (failed on first attempt, so used a 12" box)
50 Floor Wipers 65
50 KB/DB Clean & Press 35
25 Pull-ups (jumping)

24:05

Our coach has promised that tomorrow is going to be "The Hardest CrossFit WOD Ever". I can barely move right now after doing the 300. Will likely be catatonic except for moaning with pain tomorrow....

Re: The Shed 'O Pain
 

Monday 1-14-2013
C-Town CrossFit
Warm-Up/Skill:
Two rounds of:
10 R-arm KBS
10 Goblet Squats
10 L-arm KBS
10 Goblet Squats
10 R-arm KB Clean & Press
In-step stretch (30 sec/leg)
10 L-arm KB Clean & Press
Pigeon stretch (30 sec/leg)
(I did 1-1/2 rounds, no KB Clean & Presses or stretches on second round. Used a 35# kb.)

Met-con:
Five rounds for time.
20 Pull-ups
20 L-arm DB Push Press (15#)
20 R-arm DB Push Press (15#)
20 Renegade Rows (L+R=1) (15#)
200m Sprint

(4 rounds in about 27 minutes. It was pretty cold to run in just shorts and a t-shirt.)

Carl was watching my kipping pull-ups and commented, "Nice! We're going to get you to do a bar muscle-up." And I said something about it being my goal for the winter. He looked at me funny and said, "Winter? I'm talkin' next week."

COOL!

JT-You did the sport WOD? That's awesome! Larry was doing it right next to me and all I could think was, "I'm glad I'm doing the conWOD." The floor wipers would have wiped me out.

Tim - Do you ever rest??? Next Saturday is totally booked for me. I am belaying for a climbing/yoga class at CRG that Marque and Sarah are teaching in the morning and then I am going to Alisa's birthday party. She turns ten today. So far, I am free on Sunday. Also, the boulder league starts this Thursday, so there will be nine awesome new problems.

Did you guys watch the video on working the pommel horse? I'm dying to try that.

Re: The Shed 'O Pain
 

Tuesday January 15, 2013

Kalsu...
[url]http://jtkalnaynovels.wordpress.com/2013/01/15/crossfit-the-worst-2440-of-my-life/[/url]

Nice job on the ConWod Jeff. The SportWod was brutal, but nothing compared to today.

Re: The Shed 'O Pain
 

Tuesday January 15, 2013

No need to read between the lines on this one...

[url]http://jtkalnaynovels.wordpress.com/2013/01/15/crossfit-time-machine/[/url]

Re: The Shed 'O Pain
 

Tuesday 1-15-2013
Run:
2x 1 mi. interval at about 9:15 min/mi pace.

I had intended climb, but was so tired on the drive to the gym that I decided to take the night off and get some rest. Back at it tomorrow.

Re: The Shed 'O Pain
 

Wednesday January 16, 2013

Rest Day

Stopped by Ctown CrossFit to watch people do OHS.
Saw Jeff busting out box jumps and kipping pullups!

Re: The Shed 'O Pain
 

Yesterday-Rest Day;)

Today
3 TGU's each arm 35-45-53-61-72
1 problem
5 rounds

5 deadlifts 205, 225, 245, 260, 275 (the first rep of each set was the hardest) no misses
2 problems
5 rounds

10 hip extensions
10 GHD sit-ups
1 problem
5 rounds

Re: The Shed 'O Pain
 

Wednesday 1-16-2012
C-Town CrossFit

Warm-Up / Skill:
Group Warm-up:
15 Push-ups
10 Shoulder Dislocates
7 T2B
Plank Hold - 20 count.
(3 rounds)

Strength: Overhead Squat (5,5,3,3,3,1)
10 minutes to complete sets.
Weight increases each round.
Get low or no go.
(5x 65, 5x 75, 3x 75 ran out of time)

Metcon:
30-20-10-5 for time.
Box jumps 24
Pull-ups
Overhead squats 45# (Rx 75/35)
20:03

It was a nice surprise to see JT at C-Town. Luckily, he didn't stay long enough to see me get my but whooped by a stupid wooden box.

Re: The Shed 'O Pain
 

Thursday January 17, 2013

My thighs and shoulders still aren't right from KALSU-2-65 on Tuesday.
Still, pushed ahead with 2nd official Kili workout:

1.1 miles on the treadmill at 15% (previous was 1.0)
1 round of stairs top to bottom (previous was 0.0)

Then did 1 round of:
10x55# Sumo Deadlifts
15x12" step ups
20x8# WBS
(1:46)

The 10-15-20 is prepping for a one-year test.
On my first day at Ctown CrossFit I did 4 rounds of that in 13:53, and nearly died. The 1:46 for one round today, after my mountain climbing prep, was very encouraging. It will be interesting to compare the 13:53 to whatever I get one year later.

Re: The Shed 'O Pain
 

Worked out at the Field House with Eric.

Mobility Work
A couple rounds of Cindy.

Snatch
Slowly worked up to 125#. Tried a couple at 135#. Not feeling it. Worked in a couple of snatch balance reps. I will work these in to the rotation.

Met Con
30 HSPU
40 Pull Ups
50 Kettlebell Swings-Had to use a 50# dumbbell. This definitely slowed me down.
60 Sit-ups
70 Burpees
16:35-I really wanted to get it under 15:00. I may try this again at the Shed this weekend.

Re: The Shed 'O Pain
 

Thursday 1-17-2013
First night of the CRG winter boulder league.
100-Flash
200-Flash
300-Flash
400-Flash
500-Flash
600-Flash
700-Flash
800-Second go (720 points)
900 DNF (but I did much better on it than I thought I would. I'll have to work it next week.)
When I left the gym, I was tied in first place with Jeremy Gursky. He did the 900 but it was only worth 720 by the time he sent it, but he hadn't sent the 800. He was working it when I left. I'm sure he'll get it. But Judd showed up late and I have no doubt that he'll flash everything except the 900 and he may get that second go.

Tim-I wouldn't mind doing that WOD with you on Monday or I saw one on the Gymnastics WOD site that I would like to try:
For QUALITY
PERFORM in any order:
50 Ring Rows
50 Strict Toes to Bars
100 Push Ups
Lena would like to come on Monday if it's ok with you. Maybe we can get her to set some new problems for you. :)

Re: The Shed 'O Pain
 

Friday January 18, 2013

Strength
2-2-2-2-2-2 Hang Snatch (got up to 135#)
10-10-10 RDL (135, 145, 155)

Metcon
21-15-9
OHS with a dumbell in each hand
3x dubs
9:30

My thighs and shoulders still aren't right from Tuesday...

Re: The Shed 'O Pain
 

Friday 1-18-2013
C-Town CrossFit
Warm-Up / Skill:
Skill:
The Press & Push Press

Metcon:
5 rounds for time of:
30 Squats
10 Toes To Bar
10 Push Presses 75# (Rx115/85)

16:20

Re: The Shed 'O Pain
 

Saturday January 19, 2013

Two hour kettlebell seminar.
'nuff said...

Re: The Shed 'O Pain
 

Saturday 1-19-2013
Bouldered at CRG with Tim for about an hour. Ran through the week one comp problems 100 through 800.

Re: The Shed 'O Pain
 

Bouldered at CRG with Jeff. Did a little better than two weeks ago.

Later at the Shed...
Mobility Work

Snatch Balance

3 65
3 80
3 95
3 115
3 125
2 135 - missed 3rd attempt
Tried several attempts at 155. Came very close a couple of times. The margin for error is very small when the weight starts getting heavy.
Also tried a few attempts at the jerk behind the neck at 205#. Again very close but no success.

Re: The Shed 'O Pain
 

1-20-2013
From Gymnastics WOD

PERFORM in any order:
50 Ring Rows
50 Strict Toes to Bars
100 Push Ups

34:00
Broke it into 10 rounds of 5, 5, 10. The strict toes to bar weren't very strict, but I did the best I could.

Re: The Shed 'O Pain
 

Worked out at Seneca East with Eric, Daniel, The Ruffing Brothers, and others.

Warm Up
10 or so strides
Mobility Work
Some Hang Power Cleans

Strength
Hang Power Cleans
3 135#
3 145#
3 155#
2 160#
2 165#
2 175#
1 180#
1 185#
1 190# A 15# PR I started doing a split clean on the last few sets. I also found out I have pretty quick feet for an old guy. Watch the video.
[URL="http://www.youtube.com/watch?v=uGfYTtKhE10&feature=youtu.be"]http://www.youtube.com/watch?v=uGfYTtKhE10&feature=youtu.be[/URL]
That could have been ugly.

Met Con
100 Double Unders
3 15' rope ascents
3 rounds
10:25
Need to work on double unders. My technique is fine, but my stamina needs work.

Finished up with 2 sets of reverse hypers and GHD raises.

Another fun night at Seneca East.

Re: The Shed 'O Pain
 

Monday January 21, 2013

5 rounds of ME chinups.

45 dubs

32 x 135# squat cleans, am finally getting the hang of these.

45 dubs

some ring dips

Re: The Shed 'O Pain
 

Jeff and Lena visited the Shed today.

Ran through all my problems and worked on 2 that Lena set. I have 2 new nice problems to work on this week.:)

Jeff and I then did a Met Con.
30 HSPU
40 Pull Ups
50 KBS 1.5 pood
60 Sit-ups
70 Burpees
16:43

Didn't do as well as I wanted to. I don't think I could game it any better. With my current level of fitness that's the best I can do. Maybe in 6 months I will try it again.

Fun day in the Shed.

Re: The Shed 'O Pain
 

Monday 1-21-2013 (Martin Luther King Day)
Took Lena to The Shed O' Pain.

Ran through Tim's problems, but didn't do the last move on two or three of them.

Lena set two new problems for Tim to work on.

30 HSPU
40 Pull Ups
50 KBS 35#
60 Sit-ups
70 Burpees
34:00? Pretty slow even for me.

Re: The Shed 'O Pain
 

Worked out at the field house with Eric.
Warm Up
2 rounds of Cindy and a little mobility work.

WOD
20 Front Squats @ 65#
10 Chest to Bar Pull-ups
8 rounds
23:35ish

Legs may be sore tomorrow.

Re: The Shed 'O Pain
 

Tuesday 1-21-2013

Shoveled a lot of snow today. Never actually made it to work. My windshield washers froze up and I had to turn around go home. By the time I got them unfrozen, it wasn't worth going in anymore.

Bouldered at CRG for about two hours. warmed up and then spent the whole session working a new problem that Matt set. He thinks it's v10. I got all the moves, but it's going to be hard to put it together.

Came home and did 10 pull-ups, 10 ring dips and 10 push-ups. Trying to get back into the habit of doing those after a climbing session.

Re: The Shed 'O Pain
 

Wednesday January 23, 2013

Kili #3
1.2 miles on treadmill at 15%.
Two rounds of stairs (9:33)

Then some easy squats, presses, and deads to get ready for Friday's CrossFit Total exam. Tomorrow will be a stretch/rest day. Am nervous, excited, wary of Friday. My main concern is getting warmed up enough before starting so that I can jump in to each lift at a high enough weight. The 3 attempt limit at each exercise worries me b/c I would like to have 5-6 attempts so I can creep up on the PR after starting at about 50% of PR. But, that's a different workout and a different exam, so I'll just have to suck it up and do it the Rx way!

Re: The Shed 'O Pain
 

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

1 Problem
10 Ring Dips
10 Reverse Wrist Curls
5 rounds

Worked the two new problems that Lena set. Still can't do the last move on blue. The orange problem is brutal. The move before the end move is really hard, might be undoable for me. There are no feet. Might have to add a foot, but will get a second opinion before I wuss out.

Re: The Shed 'O Pain
 

Wednesday 1-23-2013
C-Town CrossFit

Warm-Up / Skill:
Skill: Double-unders

Metcon:
For time, 35 minute cap.
50 Wall Balls 14# (Rx 20/14)
75 Sit-ups
50 Double-unders
75 Sit-ups
50 BP OH Lunges 25# (Rx35/15)
75 Sit-ups
50 Burpees
75 Sit-ups
50 Double-unders

Cash-out:
25 Slam Balls
25 Toes-to-bar
25 Double-unders

I got through 12 of the last 50 double-unders before running out of time. :mad:

Re: The Shed 'O Pain
 

Mobility Work

10 Hip Extensions
10 GHD Sit-ups
15 Air Squats
5 Rounds

Deadlift
3 205#
3 225#
3 245#
3 265#
3 285#

Re: The Shed 'O Pain
 

Thursday January 24, 2013

Rest day, walked a mile to the office, then walked a mile home. Tomorrow's CrossFit Total is on my mind....

Had a very productive day editing and writing. The Flats is finally taking shape and I can see making the publication date for the first time.

Re: The Shed 'O Pain
 

Thursday 1-24-2013
Second night of the CRG Winter bouldering series.
100-Flash
200-Flash
300-Flash
400-Flash
500-Flash
600-Flash
700-Third go (I should have done it second go, but foot slipped off the start.)
800-Flash
900-DNF

The 300, 500 and 900 were in the new bouldering cave. There are pictures on the CRG Facebook page. It's SWEET.:kicking0:

Re: The Shed 'O Pain
 

So sorry I never got back to you tonight Tim, I didn't get ahead of nelle until late. She and I will be at SE tomorrow so I apologize for the lacking heads up.

Re: The Shed 'O Pain
 

Friday 1-25-2013
C-Town CrossFit
Warm-Up/Skill: The Overhead Squat

Metcon:
4 rounds for time.
10 Ring Dips
15 Toes-to-bar
10 OHS 45# (Rx 75/35)
15 Burpee over bar

Clock stopped at 20:00

Headed to Charleston with Lena tomorrow for the Snow Monkey Bouldering Comp at eNeRGy rock gym. (climb, climb, climb, climb, climb, climb)

Re: The Shed 'O Pain
 

Saturday January 26, 2013

[url]http://jtkalnaynovels.wordpress.com/2013/01/26/dear-crossfit-pain-of-discipline-vs-pain-of-regret/[/url]

Re: The Shed 'O Pain
 

Went bouldering with Kent at CRG. Tried all the new comp problems. My favorite was the 800 pointer. Lisa took a video of me completing it. I thought it looked a lot easier than the 700 point problem (I didn't really try the 700, it looked confusing). Anyways here is the video.
[URL="http://www.youtube.com/watch?v=oqX93cjTWBk&feature=youtu.be"]http://www.youtube.com/watch?v=oqX93cjTWBk&feature=youtu.be[/URL]
Kent and I finished up doing the 500 point problem in the new cave 10 times on the minute. Afterwards I practiced handstands, handstand walks and front handsprings. The new cave is like a playground.

Later at home...
Mobility Work
Some air squats, burpees, and light front squats.

Strength
Fronts Squats
5 95#
5 115#
5 125#
3 135#
3 145#
3 155#
1 165#
1 175#
1 190# miss

Re: The Shed 'O Pain
 

Saturday 1-26-2013
Climbed in the Snow Monkey Bouldering Comp at eNeRGy rock gym in Charleston with Lena. Lena got first in women's intermediate for the second heat and third place in women's overall. I got first in men's intermediate for the second heat and first for men's intermediate overall.

The gym is awesome! Perfect example of a bouldering gym. I definitely recommend checking it out.

Sunday 1-27-2013
Drove back home to Ohio. Everything hurts.

Re: The Shed 'O Pain
 

Sunday January 27, 2013

Congratulations Jeff and Lena, well done.
If you guys are "intermediate", I have no concept of what "advanced" is...

@Tim, I thought this might interest you:
[url]http://www.hoosiercrossfit.com/ai1ec_event/masters-invitational-competition/?instance_id=104[/url]

I went climbing today. I am CrossFit strong for bucket runs, even wildly overhanging ones, but have no finger strength....

Re: The Shed 'O Pain
 

Worked out at Seneca East with the usual suspects.

A few strides.
Mobility Work
Some light overhead squats

Strength
Overhead Squat
5 95#
5 105#
5 115#
3 125#
3 145#
3 160#
1 175#
1 185#
1 200# miss
1 200# PR This is also a PR on the behind the neck jerk.
[URL="http://www.youtube.com/watch?v=vGaFEh5t-iw&feature=youtu.be"]http://www.youtube.com/watch?v=vGaFEh5t-iw&feature=youtu.be[/URL]

Met Con
"Jason"
100 air squats
5 muscle ups
75 air squats
10 muscle ups
50 air squats
15 muscle ups
25 air squats
20 muscle ups
16:49 PR Previous PR was done on 5/5/10 at 18:55.
Very good night for me.:)

Jeff-I was looking at some pictures of the bouldering gym in Charleston. It looks pretty sweet. Good job on the comp.
JT-Thanks for the link. I will definitely check into it.