Re: The Shed 'O Pain
 

2 problems
3 TGUs 35, 45, 53#
10 reverse wrist curl
3 rounds

Pyramid Hangboard Workout-10 sets
Worked in 2 sets of 3 reps of TGUs with 61 & 72#.

Re: The Shed 'O Pain
 

Tuesday February 24, 2015

Walked for an hour and thirty minutes on the beach, got a little sunburnt and a little dehydrated

Did some C&J like movements in the nicest hotel gym I've ever seen....

Re: The Shed 'O Pain
 

10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

A few clean and jerks @ 95, 115, 135, & 155#.

10 minute EMOM
1 clean and jerk @ 165#

10 minute EMOM
2 muscle ups (20 altogether)

10 deadlifts @ 185#
10 over the bar burpees
3 rounds
4:56

A fun workout tonight!

Re: The Shed 'O Pain
 

Wednesday February 25, 2015

Walked 2+ miles on the beach, found some nice shells.

Surfed for about an hour, found some nice waves.

Re: The Shed 'O Pain
 

Thursday February 26, 2015

Walked 1 mile carrying 10# in each hand. This is really hard.

Re: The Shed 'O Pain
 

2 problems
5 pull ups
10 push ups
15 air squats
5 rounds

Set your timer for 1 minute intervals and do the sets below at the start of each minute...
Choose a suitable hold for the dead hangs and use a jug for the pull ups...
L campus rung-full crimp
1. 20 second hang / 1 pull up
2. 16 second hang / 2 pull ups
3. 12 second hang / 3 pull ups
4. 8 second hang / 4 pull ups
5. 4 second hang / 5 pull ups
6. 4 second hang / 5 pull ups
7. 8 second hang / 4 pull ups
8. 12 second hang / 3 pull ups
9. 16 second hang / 2 pull ups (8 sec)
10. 20 second hang / 1 pull up (10 sec)
Did kipping pull ups on pull up bar.

Re: The Shed 'O Pain
 

Friday February 27, 2015

Snatch practice up to 75kg

C&J practice up to 100kg

Competing in the Arnold next Thursday at noon.

Today, I got invited to the 2015 Master's World Cup in Dallas in August as the American and Pan American Champion!

Re: The Shed 'O Pain
 

Rode with JT to Crossfit Tiffin and participated in the first 2015 open Workout. Had a good time.
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
98 reps
Kept the pace about 90% to protect the shoulder. The snatches were not as bad as I thought they might be. I was hoping for anything over 2 rounds.

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
185# Super happy to hit this number. JT took a nice video of the lift.
[URL="https://www.youtube.com/watch?v=-eozy0cv3Sk&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=-eozy0cv3Sk&feature=youtube_gdata_player[/URL]

Re: The Shed 'O Pain
 

Saturday February 28, 2015

-8F when I got in the car this morning to head to CrossFit Tiffin with Tim from the Shed 'o Pain. Thank goodness for heated seats in my hand-me-down car.

Did a bunch of mobility and a dozen snatches and a dozen C&J with light weights while people were doing 15.1 and 15.1A.

Caught Tim doing a HUGE 185# C&J with seconds left on the clock. A good visit to CrossFit Tiffin.
[url]https://www.youtube.com/watch?v=-eoz...e_gdata_player[/url]

Re: The Shed 'O Pain
 

2 problems
10 back extensions
5 rounds

1 problem
5 GHDSU
5 rounds

10 minute EMOM
1 problem
no misses