Re: The Shed 'O Pain
 

Sunday 12-23-2012
Bouldered at CRG for 2.5 hours. Still not feeling very strong.

Re: The Shed 'O Pain
 

Worked out at Seneca East with Jared, some high school kids, and some college kids home for the holidays.

Mobility Work
Overhead Squat
5 sets of 5 - 45#, 65#, 95#, 115#, 125#
A perfect warm up.

"The 12 Days of Christmas"
This is performed like the song 1, 2-1, 3-2-1,4-3-2-1 etc
1 wall climb
2 db snatches with 40#
3 box jumps
4 ball slams
5 hang cleans at 95#
6 lunges
7 bar touches (both hands touch about 1 foot above reach)
8 sit-ups on the ab mat ( I love the ab mat)
9 Sumo high pull deadlifts with 53# kettlebell
10 wall balls with 20#
11 floor to overhead with 45 pound plate
12 hand release burpees
28:00
I had a lot of fun. I hope I can continue to visit Seneca East a couple of times a month.

Re: The Shed 'O Pain
 

Monday December 24, 2012

Cindy Lou Who
20 Minutes AMRAP
5 pull ups
10 medicine ball cleans (20#)
15 push ups
20 18" step ups.

[url]http://jtkalnaynovels.wordpress.com/2012/12/24/twas-the-wod-before-christmas/[/url]

Re: The Shed 'O Pain
 

Monday 12-24-2012
Three rounds for time of:
Run 200 meters
7 Push presses, [B]20[/B] pound dumbbells
14 Ring rows

That was more of a warm-up than a WOD.

Re: The Shed 'O Pain
 

1 problem
5 pull ups
10 push ups
15 air squats
5 rounds

Pyramid Hangboard Workout

Worked in...
5 sets of 6 Glute-Ham Raises
5 sets of 5 HSPU
5 sets of 5 GHD sit-ups

Keep on plugging away Jeff.

I love your poem JT. I read it to Lisa and Mary. They got a chuckle.

Re: The Shed 'O Pain
 

12-25-2012
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

I struggled to get through the first round of 21 and couldn't do anymore. FAIL!

Re: The Shed 'O Pain
 

Christmas, 2012

Merry Christmas Everyone!

[url]http://jtkalnaynovels.wordpress.com/2012/12/25/dear-crossfit-thanks-santa-sorry-rudolph/[/url]

Re: The Shed 'O Pain
 

Merry Christmas Friends!

The morning was spent with the family and in the afternoon the extended family joined us for a Christmas feast.

This evening...
Lots of mobility work.
2 reps of front squat at 45#, 65#, 75#, and 85#.

EMOM - 2 Front Squats
95#, 105#, 115#, 125#, 135#, 145#, 155#, 165#-1, 165#-1

Then...
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups (used my new Ab-mat)
100 Air Squats
19:38 - A hard fought PR.

I also helped weigh down Santa's sleigh. I must have been a good boy because I got a 1.75 pood kettlebell, 2 35# bumper plates, an Ab-mat, and a mobility band. I also got a nice Rogue t-shirst.

I'm looking forward to the Olympic lifting seminar on Thursday.

Re: The Shed 'O Pain
 

Mobility Work
5 OHS at 45, 65, and 75#

Strength
Overhead Squats
5 95#
5 105#
5 115#
3 125#
3 135#
3 145#
1 155#
1 170#
1 185# miss
1 185# PR
[URL="http://www.youtube.com/watch?v=wQFiQZooAGs&feature=youtu.be"]http://www.youtube.com/watch?v=wQFiQZooAGs&feature=youtu.be[/URL]
Lisa's expressions are priceless. She's my biggest fan.

Afterwards...
100 burpees for time
7:19
I wanted to break 7 minutes.

Re: The Shed 'O Pain
 

Boxing Day, 2012

[url]http://jtkalnaynovels.wordpress.com/2012/12/26/dear-crossfit-see-you-at-the-cert/[/url]

Am looking forward to Oly lifting at NFT tomorrow night.

Hang in there Jeff.