Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.

Mobility Work-Worked on front rack position.

Warmed up on the shoulder to overhead at some lower weights.
Went through 1 round of 13.2. Box jumps felt hard. It took me 1:15 to get through one round at a good pace. Based on that my goal is to get 200 reps. I may do at least some of the box jumps as step ups. Stepping up didn't seem to gas me as much as jumping. We'll see how it goes tomorrow.

Re: The Shed 'O Pain
 

Thursday 3-14-2013 (Pie day)
Bouldered at CRG for a couple of hours. Felt better than Tuesday, but still not where I should be.

Planning to do 13.2 at C-Town on Friday at 6:30. Unfortunately, this is the time slot that everyone at the gym will be doing 13.2, but it is the only time I can get to the box in between dropping off and picking up Alisa from gymnastics (she has gymnastics from 5:30 to 8:30).

I still have no idea if I can push/press/jerk 115# over my head. I guess I'll find out tomorrow. I was surprised to hear Tim say the box jumps felt hard. I kind of thought/hoped that they would be the "rest" portion of the WOD. Wish me luck guys. And, good luck to all my Shed O' Pain buds, Tim, JT, and Eric.

Re: The Shed 'O Pain
 

People are getting over 290 reps doing 100% step ups and step downs.

There's a key to an efficient step up.
Step up into a half crouch, bring up the second foot, then stand up using both legs.
Go back into half crouch, then step down.

You can move pretty quickly this way....

Re: The Shed 'O Pain
 

Friday March 15, 2013

13.2

169!!!!!!:pepper:

Couldn't be happier. Now if I could just regain feeling in my legs...

[url]http://jtkalnaynovels.wordpress.com/2013/03/15/dear-crossfit-13-2-what-a-difference-a-week-makes/[/url]

Re: The Shed 'O Pain
 

Performed 13.2 at NFT.

210 reps
Very happy with my performance. I did the first round jumping up to the box. I was gassed after round 1. My legs felt wobbly on the second set of ground to overhead. On the second round I started stepping up and down. MUCH BETTER! After that I was able to keep a nice steady pace and pour it on the last 2-3 minutes. If I were to do it again I would step up and down every rep. JT got to judge Eric's performance which I thought was kind of cool. Eric did a great job. Lisa came and cheered me on and afterwards we went and had an awesome meal. In Tim's world, a perfect Friday evening.

Re: The Shed 'O Pain
 

Friday 3-15-2013
CrossFit open 13.2
C-Town CrossFit

AMRAP in 10 minutes:
5 shoulder to overhead with 115#
10 dead lift 115#
15 box jumps 24" box

146 reps

The presses were really hard for me.
115# is very close to my ody weight.

Re: The Shed 'O Pain
 

2 Problems
20 hip extensions
10 Pronators
5 rounds

Worked on the orange problem for awhile and a variation for about 20 minutes.

Metolius Hangboard Workout

Worked in 5 sets of 10 GHD sit-ups.

Would love to try 13.2 again tomorrow. However, shoulder/scapula area is a little sore. I'd better not push my luck.

Re: The Shed 'O Pain
 

Saturday March 16, 2013

Walked 5k, worked on double unders.

Tomorrow? Want to work on skills (HSPU, muscle ups), do some GHD, and then do 150 20# WBS for time. Yeah it's gonna hurt a little....

Re: The Shed 'O Pain
 

Sunday March 17th

Going to work skills, and then do WBS...

[url]http://jtkalnaynovels.wordpress.com/2013/03/17/dear-crossfit-friend/[/url]

Re: The Shed 'O Pain
 

Worked out with JT at the Shed.
Mobility Work
A round of Cindy, a few burpees, a little running, and a couple of bar muscle ups.

"Barraza"

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps [B](I used 225#)[/B]
6 Burpee bar muscle-ups
4 rounds
I thought I might be able to get 6 rounds. Not even close. I think I forgot to do a couple of burpees before the muscle ups, especially round 3.
[URL="http://www.youtube.com/watch?v=Z9CJgDg79SE&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=Z9CJgDg79SE&feature=youtube_gdata_player[/URL]

Re: The Shed 'O Pain
 

Sunday 3-17-2013
Warm-up:
5 rounds of Cindy

Strength:
10 rounds of
5 Front Squats EMOM 95#

Re: The Shed 'O Pain
 

Monday 3-18-2013
C-Town CrossFit

Warm-Up / Skill:
Tabata Warm-up.

Alternate mvmts, 2-min per.
Squats
Push-ups
Lunges
Burpees

Burgener Clean Warm-up (with PVC or BB)
Skill: Front Squat

Metcon:
3 rounds of FGB-style:

1-min ME of:
Wall Balls 20# WB (Rx 20/14) @ 10'
Double-unders
Front Squat 95# (Rx 95/65) [I]I'm so glad I did these yesterday[/I]
Burpees over bar
Pull-ups
Rest

I didn't count reps, just tried to do as much as possible.

Re: The Shed 'O Pain
 

1 problem
5 pull ups
10 push ups
15 air squats
10 pronators and then 10 reverse wrist curls (5 sets each)
10 rounds

Strength Hangboard Workout

Jeff-Front squats two day in a row-ouch!

Re: The Shed 'O Pain
 

Monday 3-18-2013
C-Town CrossFit

Warm-Up / Skill:
Tabata Warm-up.

Alternate mvmts, 2-min per.
Squats
Push-ups
Lunges
Burpees

Burgener Clean Warm-up (with BB)
Skill: Front Squat

Metcon:
3 rounds of FGB-style:

1-min ME of:
Wall Balls 20# WB @ 10' (I'm so glad I did these yesterday)
Double-unders
GTO95# (Rx 95/65)
Burpees over bar
Pull-ups
Rest

I didn't count reps because I couldn't count reps because there was no oxygen and my brain stopped working

Re: The Shed 'O Pain
 

Monday March 18, 2013

Standards matter!

[url]http://jtkalnaynovels.wordpress.com/2013/03/18/dear-crossfit-the-ulimate-no-rep/[/url]

Re: The Shed 'O Pain
 

Tuesday March 19, 2013

Wasn't really feeling it today, turned Elizabeth into Liz.
[url]http://jtkalnaynovels.wordpress.com/2013/03/19/dear-crossfit-when-elizabeth-becomes-liz/[/url]

And weighed in, some more, on Josh Golden...
[url]http://jtkalnaynovels.wordpress.com/2013/03/19/josh-golden-interview/[/url]

Re: The Shed 'O Pain
 

Tuesday 3-19-2013
C-Town CrossFit

Warm-Up / Skill:
Group Dynamic:
Wrist Circles
Arm Circles
Neck Back & Forth
Torso Circles
Leg Kicks
Ankle Circles
In-step Stretch
Squats

AMRAP in 5 minutes:
10 Pull-ups
10 Push-ups
10 Lunges
10 Sit-ups

2 full rounds + everything but the sit-ups on the third round.

Burgener Snatch Warm-up

Strength: Overhead Squat (3x5)
Take 10-minutes to work on sets of 5.

10x 65#, 5x 75#, 5x 95#

Metcon:
21-15-9 for time.
HSPU
DB Hang Clean Thrusters 30# DB (Rx 35/20)
Run 200m (between rounds)

16:30 The 30# DB really killed me. I couldn't have done it with 35#. Still, I was happy to do it nearly Rx'd. I may have been the last person to finish, but I was the only person in the 6:30 group doing handstand push-ups.

Did a couple of attempts at ring muscle-ups and came very close. I actually got one arm up over the ring. :)

Marie came to C-Town today for the friends of C-Town week making this my second consecutive workout for the week. Sarah is coming tomorrow to make it three in-a-row. Thursday will be a rest day, aka climbing at CRG, and then Friday is 13.3. I can't wait.

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
 

Wednesday 3-21-2013
C-Town CrossFit

Warm-Up/Skill:
3 rounds of:
15 Squats
10 Walkouts
15 KBS 35# KB
10 Push-ups

Burgener Clean Warm-up

Strength 1: High Bar Back Squat (5RM)
Take 15-minutes to work up to 5RM

5x 105#, 5x 145#, 5x 155#, 5x 155#

Metcon:
AMRAP in 12-minutes:
5 Burpee Box Jumps 24" box
7 Power Clean 75# (Rx 95/65)
24 Double-unders

4 rounds + 18 reps

Stuck around to work on muscle-ups with Corey. I got two glide-kip muscle-ups. That is one step away from doing a legit muscle-up. :pepper:

Re: The Shed 'O Pain
 

@ Jeff: Nice job getting the glide kip muscle up!

Wednesday March 20, 2013

Rest Day

I've been noticing lately that I feel less than 100% on my rest days. Is it because I've worked out hard the three days before? Is it b/c I'm not getting my endorphins pumped up through metabolic conditioning. Or is related to pizza and Labatt's at Map Room the night before a rest day? I need to think on this.

Am predicting 175 reps for 13.3

Re: The Shed 'O Pain
 

Thursday March 21, 2013

13.3 WORLD RECORD!!!

[url]http://jtkalnaynovels.wordpress.com/2013/03/21/crossfit-13-3-world-record/[/url]

Re: The Shed 'O Pain
 

Did 13.3 at NFT.
206

Disappointed I didn't get to the muscle ups. I think I went out too fast on the wall balls. By the time I was done my legs were full of concrete and 10:18 had passed on the clock. I was hoping to get them done in 9 minutes. Not even close. When I first tried dubs my legs had zero spring. 30 seconds later I was able to do a few at a time. I may try it again on Sunday if my legs recover.

Re: The Shed 'O Pain
 

Thursday 3-21-2013

Bouldered at CRG for about 1-1/2 hours. Did most of the problems in the back.

System board
3 rounds of:
Lock-offs,
Cross-throughs,
Twist-locks,
Pinches,
Two-finger pockets,
Under-clings,
Side-pulls,
Slopers,
Reaches

Planning to do 13.3 at C-Town Friday at 4:30. NOT looking forward to it. I was really hoping they would pick something that I can do. These WODs are really skewed to the bigger athletes and it's a little frustrating. There is no way I will be able to catch JT after this week.

My goal for 13.3 is to do the 150 wall balls in ten minutes, that's fifteen per minute. That would give me two minutes to do one double-under.

The reality is that there is no way I can do fifteen wall balls in a minute. So, I'm predicting, and this actually might be a little optimistic, that Ill complete 100 wall balls in the twelve minutes.

Re: The Shed 'O Pain
 

Friday March 22, 2013

13.3, 144 reps.

This is the closest I have come to quitting in a comp. My thighs cramped and I desperately wanted to quit. I dropped the ball and walked away. A single coach's voice called me back. I stopped, looked down into the deep dark abyss where quit lives, saw the lifetime of misery and disapointment that lives in that pit, and stepped back from the brink. Thanks coach. I hurt. I hurt really bad, and I need help to get better.

Re: The Shed 'O Pain
 

Friday March 22, 2013

Went back through the blog and it looks like the last time I did Karen was August 5, 2012, and it took 13:12. So today I got 144 in 12 minutes, and probably could have got six more in less than 1:12. But last August I then did kettlebells and swam 2000m. Today I am a puddle of cramped up goo....

Re: The Shed 'O Pain
 

Friday 3-22-2013
C-Town CrossFit

13.3
12 minute AMRAP of:
150 Wall balls 20# ball
90 Double-unders
30 Muscle-ups

I hoped for 151, I predicted 100, I did 111. Thanks to JT who coached me through the WOD, pushing me the whole way.

20# was too much for me to throw. I had to jump off the ground on every rep to hit the target. I no reped about eight in the beginning trying to do it without jumping. Still, I'm reasonably happy with my results.

Re: The Shed 'O Pain
 

Jeff visited the Shed today.
Mobility Work
A few kettlebell swings, air squats, muscle ups, toes to bar, double unders, I think that's it.

WOD
For time:
20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters
4:15
A nice short one.

Afterwards Jeff practiced muscle ups for awhile and then we climbed for about an hour. We are both feeling a little sore and fatigued.

Re: The Shed 'O Pain
 

Saturday 3-23-2013
Spent the day at The Shed O' Pain with Tim.

Tim suggested doing the main-site WOD since it was a short one. (I think it was a typo.)

For time:
20 Kettlebell swings, 45# KB (Rx 2 pood)
30 Toes to bar
Run 400 meters
6:19

Worked on muscle-ups for a little bit. I wasn't able to repeat the glide-kip muscle-up today, I don't know why. (See Friday's post).

Bouldered for about an hour. That's when I really started to feel the affects of 13.3. Tris and back are hurtin'.

Since I ripped my hand doing the T2Bs, I can pretty much guarantee 13.4 will include pull-ups or toes-to-bar.

Re: The Shed 'O Pain
 

Saturday March 23, 2013

Climbing, walking, death by kettlebell, 13.3 penance dubs, lots of thinking and writing...

[url]http://jtkalnaynovels.wordpress.com/2013/03/23/dear-crossfit-the-wod-after-13-3/[/url]

[url]http://jtkalnaynovels.wordpress.com/2013/03/23/dear-crossfit-13-4-and-13-5-throwdowns-give-clues/[/url]

[url]http://jtkalnaynovels.wordpress.com/2013/03/23/dear-crossfit-13-3-a-day-later/[/url]

Re: The Shed 'O Pain
 

Sunday March 24, 2013

Doing death by kettlebell the day after 13.3 was a spectacularly bad idea. Today will be a rest day, spent driving east.

Re: The Shed 'O Pain
 

Mobility Work
Nice long slow warm up that consisted of 1 mile on the Air-Dyne, 3 sets of 4 wall ball, 15 dubs, and 1 muscle up. Rest 1-2 minutes between sets.
Tried 13.3 again
205 reps
I slowed down on the wall ball a little. Got done with them in about 11 minutes. My legs felt much better. Was able to get 55 dubs in about 45 seconds. If I would have arrived at the dubs with 2 minutes left I would have got a muscle up. Afterwards I immediately did a muscle up. No problem.
[URL="http://www.youtube.com/watch?v=6BmapmGgvYc"]http://www.youtube.com/watch?v=6BmapmGgvYc[/URL]

Afterwards I ran an easy half mile. My legs don't feel nearly as bad as they did on Thursday.

After the Open I may do this again until I can get to the muscle ups. It's a matter of principle now.

One last thought: I didn't do nearly enough wall balls going into the Open. I payed for it. Karen will never be ignored again.

Re: The Shed 'O Pain
 

1 boulder problem
20 hip extensions
10 pronators each arm
5 rounds

1 boulder problem
10 GHD sit-ups
10 reverse wrist curls
5 rounds

Strength Fingerboard Workout

Re: The Shed 'O Pain
 

Monday March 25, 2013

Had a good workout at CrossFit Williamsville in Buffalo, New York.
[url]http://www.crossfitwilliamsville.com/[/url]

I called ahead to make sure drop-ins were okay, and the owner/coach Robert Vest returned my call and let me know I would be welcome. We did a good group warmup that involved demonstrating the exercises for the WOD. The WOD was a 20 minute AMRAP partner WOD that included jump squats (which I scaled to air squats), hand foot crawls (which I scaled to hand knee crawls) and push ups. Afterwards people hung out and worked on kipping pullups and dubs. Robert ran a well-organized WOD that accomodated newbies, mid-packers and an elite CrossFitter. The facility was easy to find, well signed, clean, and organized. Robert also blogs:
[url]http://crossfitwilliamsville.wordpress.com/about-crossfit-williamsville/[/url]

If you're in Buffalo and need to WOD, consider giving Robert a call! Nice job Robert, and thanks for having me.

Re: The Shed 'O Pain
 

Monday 3-25-2013
C-Town CrossFit

Warm-Up:
Group Dynamic:
Wrist Circles
Arm Circles
Neck Back & Forth
Torso Circles
Leg Kicks
Ankle Circles
In-step Stretch
Squats

Strength: Overhead Squat (5x5)
Warm-up with 3 sets.
Find a work weight for 5 sets of 5, no increase.

5x 95# starting from ground, snatch to overhead. Everyone else was starting from a rack, but I wanted to practice my snatch.

Metcon: Diane
21-15-9
Deadlift 225#
Handstand Push-Ups

12:42

Ok, that was pretty hard. I had to break the deadlift into manageable sets (5, 5, 5, 6=21 then 3, 3, 3, 3, 3=15 then 3, 2, 2, 2=9). The HSPU went pretty well. I couldn't do them unbroken mostly because I was so gassed from the deadlifts, so I found a way to rest by balancing in a headstand against the wall without hands. Kinda funky but it worked. I think the best way to improve my time would be to work the HSPU until I can do them unbroken. Reducing my time on the deadlifts would mean doing them unbroken or at least in larger sets which would take a lot of work with heavier weights.

Re: The Shed 'O Pain
 

@Jeff, nice job on Diane. Anything sub 15 is really good!

Tuesday March 26, 2013
Rest day, lots of driving.

[url]http://jtkalnaynovels.wordpress.com/2013/03/26/dear-crossfit-waiting-for-the-13-4-bomb-to-drop/[/url]

Re: The Shed 'O Pain
 

Tuesday 3-26-2013
Ran 2 miles at the rec-center.

Bouldered at CRG. Did about 9 or 10 problems.

Still hurtin' pretty bad from Monday. I'm surprised I was able to do that much.

Re: The Shed 'O Pain
 

Wednesday March 27, 2013

Always nice to be back home in Ohio.

Group Warmup

8 minutes to find 1RM snatch (145#, 2xfail at 155#)

8 minute AMRAP of:
12 lateral box jumps
16 overhead lunges (10#)
20 HR pushups (scaled to knees to really focus on maintaining plank)

3 minute rest

3 rounds of:
2 minutes ME KBS, 35#
1 minute rest
wall walks
1 minute rest
toes to bar
1 minute rest

Very good hard long and strong WOD.

Always nice to be back home in Ohio!

Re: The Shed 'O Pain
 

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

A little mobility work afterwards.

Attempting 13.4 tomorrow.

Re: The Shed 'O Pain
 

Wednesday 3-27-2013
C-Town CrossFit

Warm-Up/Skill:
Group warm-up

Metcon 1:
1-mile Run.

7:26

Metcon 2:
AMRAP in 8-min of:
8 Lateral Box Jumps 24" box (Rx 24/18)
16 OH Lunges 45# (Rx 45/25)
24 HR Pushups

2 full rounds + 8 box jumps

Rest 2 minutes.

3 rounds for total reps of:
2-minutes ME KBS 45# KB (Rx 55/35)
- 1 minute rest
1-minute ME Wall Walks
- 1 minute rest
1-minute ME Toes-to-Bar
- 1 minute rest

120 KB swings, 15 Wall Walks, 61 Toes-to-bar

Followed by:

1 hour vinyasa flow yoga

So, Saturday I did 30 toes-to-bar, today I did 61 toes-to-bar. What are the chances that there would be toes-to-bar in the 13.4 WOD? Pretty eF'in good!

I've already got two flapers on my right hand from doing toes-to-bar this week and I've never done a clean & jerk before much less at 95% body weight. Really? WTF?

Re: The Shed 'O Pain
 

Thursday March 28, 2013

Pretty much a rest day. Going to walk over to the box, do some stretching and mobility, practice a few T2B, volunteer coach people on C&J and T2B, then walk home. So a couple miles of walking and some light movements. Going to do 13.4 at noon tomorrow.

[url]http://jtkalnaynovels.wordpress.com/2013/03/28/dear-crossfit-13-5-what-we-havent-seen-yet/[/url]