Re: The Shed 'O Pain
 

Thursday April 9, 2015

Goblet squat, pass throughs, hip extensions

C&J Practice
5x45
5x95
5x125
1x135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230, 235 (missed the jerk out in front) This is the heaviest I've gone since the Arnold. It was a "go until you miss" day. By the end, I was pretty tired...

In between lifts I was spotting Rhonda, who did 70 muscle ups in preparation for Regionals.

Re: The Shed 'O Pain
 

Friday April 10, 2015

Mobility, stretching, snatch practice

went 40 for 44
had a PR squat snatch (which people are calling a sas-quatch) at 105 pounds
missed squat snatches at 85, and 105
made split snatches up to 165

Now I'm going to walk a mile up the hill to Jacob's Field for the Indians home opener, have a few hot dogs, then walk the mile back down the hill.

Re: The Shed 'O Pain
 

Yesterday
10 KBS
5 pull ups
5 burpees
3 rounds
Shoulder was hurting so I called it quits.

Today
10 wall balls
5 pull ups
5 burpees
3 rounds

3 back squats
45, 65, 95, 115, 135, 155, 185, 205#
Worked 5 individual muscle ups between sets.

1 minute L-sit (not continuous, not even close)
100 ab mat situps
1 minute L-sit
9:50

5 sets of 5 inverted rows coupled with 5 sets of 10 push ups.

Heading to CRG tomorrow.

I had my first of 10 PT sessions today. The therapist did an extensive evaluation. The session ended with 15 minutes of gentle traction. My neck was hurting this morning and now it's much better. Correlation or causation? Too early to tell. I will stick with it though.

Re: The Shed 'O Pain
 

Climbed at Hinckley with Norm, Rick, Kenny, Robert, and Naomi. I did 12 laps on The Crack, Burnout, Buzzard, Snoopy, and When You Dance. Shoulder had a few ouchy moments but overall not too bad. A little cool, but sunny and nice. Rock was crisp. Fun to climb and hang out with friends.

Later I did some mobility work in the Shed.

Re: The Shed 'O Pain
 

Saturday April 11, 2015

Walked 3.2 miles in the brilliant spring sunshine.
[url]http://www.mapmyrun.com/view_workout?w=938622011[/url]

Then did a strict press workout up to 165#.
Finished with 10x95# unbroken.

Re: The Shed 'O Pain
 

Sunday April 12, 2015

Goblet squat hold, pass throughs, hip extenders
TGUs to 35#
Front Squats to 185#

Six hill repeats at the res, 4 all the way to the top, 2 half way to the top

Perfect spring conditions!

Re: The Shed 'O Pain
 

Mobility Work
10 wall balls
5 pull ups
5 burpees
3 rounds

3 Front Squats @ 45, 65, 95, 115, 135, 155, 170
1 Front Squat @ 185 & 195

7 or 8 ring muscle ups
5-6 attempts - strict bar muscle up-close but not quite:ranting2:

7 hill repeats at the reservoir.

Shoulder felt pretty good today once I got warmed up. My abs are very sore from Friday's L-sits.

Re: The Shed 'O Pain
 

Monday April 13, 2015

72F and sunny, perfect spring conditions.

Walked 1 mile down the hill to CTown CrossFit.
Did Oly warmup

C&J Practice
5 for 5 at 95
5 for 5 at 135
Then went 10 for 10 increasing by ten pounds every time to 235
Might have been able to go over 235 but was so happy with 235 I stopped.

Walked, very slowly, and dragging considerably, back up the hill home.

Re: The Shed 'O Pain
 

2 problems
3 TGUs 20, 35, 45, 53, & 61#
5 rounds

8 ring muscle ups
10 false grip pull ups on bar

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds
2 sets with 5 minutes rest between. Completed 50 push ups during rest.

Re: The Shed 'O Pain
 

@Tim, pushups during rest means it's not rest...

Tuesday April 14, 2015

Walked 2 miles in the morning, pain free, very nice.

Snatch warmup and snatch practice in the afternoon.
went 30 for 34, highest make was 70kg

Got my USAW Local referee certification yesterday.