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Re: The Shed 'O Pain
3 problems
3 TGUs 35, 45, 53, 61, 72# (It's a challenge every time.) 10 reverse wrist curls 10 lateral raises 2.5, 2.5, 5, 7.5, 10# 5 rounds 10 problems EMOM for 10 minutes with 10#. Tough. JT-You're starting to hit some big numbers. I can relate to your balancing act. The line can get blurry. I'm currently enjoying your latest book. :thumbs_up |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups 0, 10, 20# 10 thoracic bridges shoulder band stretches 3 rounds Workout of the Day A. Three sets of: Goblet Squats x 10 reps 72# Rest 60 seconds Kettlebell Swings x 20 reps 72# Rest 60 seconds Supine Ring Rows x 10 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 0.5 mile Airdyne 20 Jumping Lunges 2 Rope Ascents 3 rounds + 0.5 mile Airdyne + 7 jumping lunges 5 minute EMOM 1 bar muscle up The Shed is always pleasant in the Fall. |
Re: The Shed 'O Pain
Thursday October 15, 2015
Rest day (if you count being catatonic except for a few hundred yard walks "rest") Friday October 16, 2015 Walked a total of 4.5 miles in various airports and then in the high desert near the Rio Grande River looking at the Sandia Mountains. Then did mobility work and dumbbell presses in the hotel gym. |
Re: The Shed 'O Pain
10 goblet squats
5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds 4 sumo deadlifts @ 135 & 155# Workout of the Day A. Four sets of: Sumo Deadlift x 8 reps 185, 195, 205, 205# Rest 60 seconds Single Arm Dumbbell Press x 10 reps each arm 25# Rest 60 seconds 15 ab wheel roll outs Rest 60 seconds B. 3 muscle ups 15 wallballs 30 double unders 5 rounds 13:44 A few bar muscle ups to finish up. |
Re: The Shed 'O Pain
Bouldered at CRG with Jeff. Sent lots of easy and moderate problems. A couple harder ones too. Didn't last long but had a good time.
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Re: The Shed 'O Pain
Saturday October 17, 2015
Walked for 45 minutes in the high desert. Did mobility and stretching in the hotel gym. Did lots 'o goblet squats with dumbells, OHS with an empty bar, and lunges. Sunday October 18, 2015 Walked for 1 hour in the high desert (am finally getting used to the altitude) Did mobility and stretching in the hotel gym. Bench Presses 3x45, 60, 75, ... 255, 1x270 1x285 (I was by myself and this was heavy so I stopped here) lat pulldowns 10xeach plate on the machine until 2/3 of the way down. for some reason doing lat pulldowns makes the outside of my left thigh hurt so I stopped doing lat pulldowns, hopefully in time. |
Re: The Shed 'O Pain
Minute 1: Boulder Problem
Minute 2: 10 Goblet Squats 25, 30, 40, 40, 40 Minute 3: 15 push ups 5 rounds Minute 1: Boulder Problem Minute 2: 10 Hip Extensions Minute 3: 5 Ring Dips 5 rounds Minute 1: Boulder Problem Minute 2: 2 TGUs each arm 53# R, L, R, L, R Minute 3: 10 reverse wrist curls 5 rounds Minute 1: Boulder Problem Minute 2: 2 TGUs each arm 53# L, R, L, R, L Minute 3: 10 Ab Rollers 5 rounds |
Re: The Shed 'O Pain
Monday October 19, 2015
Two hours horseback riding on the Tamaya Pueblo. Fun. |
Re: The Shed 'O Pain
Tuesday October 20, 2015
Stretching and mobility. Walked forwards, backwards, & sideways (shuffling, karaoke) for about 45 minutes. Later, my hip muscles were really sore, but I suppose they were sore in a good way for a good reason due to being moved in different ways. Am getting homesick and looking forward to being home late Friday night. |
Re: The Shed 'O Pain
10 Goblet Squats 25, 30, 40#
5 strict pull ups 10 thoracic bridges shoulder band stretches 3 rounds 3 deadlifts @ 135 & 155 Workout of the Day A. Three sets of: Deadlift x 6 reps 185, 205, 225# Rest 60 seconds Push-Ups x 15 reps Rest 60 seconds Russian Kettlebell Swings x 20 72# Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds B. Kettlebell Swings 35# Goblet Squats 10-10-10-10-10-10-10-10-10-10 10-9-8-7-6-5-4-3-2-1 6:57 I was able to keep a steady pace with 35#. 5 kipping bar muscle ups 2 strict bar muscle ups (Felt relatively easy today. First strict bar muscle ups in a long time.) [URL="https://www.youtube.com/watch?v=9-uvdDervM4"]https://www.youtube.com/watch?v=9-uvdDervM4[/URL] WFS |
Re: The Shed 'O Pain
@Tim, nice job on the muscle up. I threw up a little in my mouth reading the KB swing goblet squat couplet...
Wednesday October 21, 2015 Rest Day My hip/back/butt were really sore. Am looking forward to getting home. |
Re: The Shed 'O Pain
1 problem
10 push ups 10 reverse wrist curls 5 rounds 1 problem 6 ring dips 10 pronators 5 rounds Worked on a new problem for 10 minutes or so. Kind of a high gravity night. Thanks JT. The couplet wasn't too bad. Upping the weight would make it horrible. |
Re: The Shed 'O Pain
"High Gravity Night", yes I understand...
Thursday October 22, 2015 Went to train with former Olympic Coach Carl Miller in Santa Fe. Did lots of stretching and mobility. Did some 40kg snatches and 60kg c&j. Later in the day did my walk forward/back/sideways/karaoke PT. Excited to be heading home to Ohio tomorrow. Shed on sunday? |
Re: The Shed 'O Pain
10 goblet squats
5 strict pull ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds Workout of the Day A. Four sets of: Seesaw Press x 5 reps each arm Rest 30 seconds Dumbbell Walking Lunge x 20 steps 25#DBs Rest 30 seconds Turkish Get-Up x 2 reps each arm 53# Rest 30 seconds Prone Plank Hold x 60 seconds Rest 30 seconds B. Four sets for times of: Airdyne 0.5 mile 20 Kettlebell Swings 72# Rest 90 seconds 1. 2:27 2. 2:19 3. 2:16 4. 2:10 A bit of a suckfest. 6 kipping bar muscle ups and 2 for 2 on strict bar muscle ups. Getting the groove back. |
Re: The Shed 'O Pain
Saturday October 24, 2015
20 days until the American Master's Championships Stretching and Mobility snatches to 145# C&J to 205# back squats to 185# held an OHS for 3 minutes Am going to do M-W-F for the next two weeks, working up to heavy weights every time, then taper until 11-13. So, gotta survive six heavy workouts, and then the championships. Game on! |
Re: The Shed 'O Pain
1 boulder problem
5 burpees 10 reverse wrist curls 5 rounds Worked on a new problem and an old problem (which I sent after some thought). Rock Prodigy Training Center Workout Complete workout-6 grips positions |
Re: The Shed 'O Pain
Sunday October 25, 2015
19 days until American Master's Championship Stretching, mobility, held goblet squat, held OHS. TGUs (15, 20, 35, 45, 53!) PT (walk forward, backward, shuffle, karaoke) OHS 3x45 3x75 3x95 1x115 1x120 (I think this is a PR, might have to do some research, it's certainly a post injury PR) |
Re: The Shed 'O Pain
Sunday October 25, 2015
PM Session Walked 2 laps around the farm in perfect fall conditions. |
Re: The Shed 'O Pain
Monday October 26, 2015
18 days out from the American Master's Championship Walked a mile over to CTown. Stretching and Mobility Snatches to 155 (no doubter), 165 (maybe), 176 (miss) C&J to 195 (no doubter), 215 (miss), 200 (no doubter) Today was a day I had to back off and realize that I can't win the title today, but I can lose it... Walked a mile home, trying to get my head in the right space. Am contemplating opening at 68/85 to give myself the best chance to win, and then having one poke at World Qualifying snatch, C&J, and total. I think this is a meet I have to concentrate on lifting just enough to win, and maybe think about qualifying at some other meet that I don't want to win so dearly (e.g., Arnold, where I have zero chance of winning) or where there isn't an American title on the line. |
Re: The Shed 'O Pain
Monday October 26, 2015
18 days out from the American Master's Championship Walked a mile over to CTown. Stretching and Mobility Snatches to 155 (no doubter), 165 (maybe), 176 (miss) C&J to 195 (no doubter), 215 (miss), 200 (no doubter) Today was a day I had to back off and realize that I can't win the title today, but I can lose it... Walked a mile home, trying to get my head in the right space. Am contemplating opening at 68/85 to give myself the best chance to win, and then having one poke at World Qualifying snatch, C&J, and total. I think this is a meet I have to concentrate on lifting just enough to win, and maybe think about qualifying at some other meet that I don't want to win so dearly (e.g., Arnold, where I have zero chance of winning) or where there isn't an American title on the line. |
Re: The Shed 'O Pain
10 KBS 35, 45, 53#
5 strict pull ups 0, 10, 20# 10 thoracic bridges shoulder band stretches 3 rounds Workout of the Day A. Three sets of: Goblet Squat x 12 reps 53, 61, 72# Rest 60 seconds Single-Arm Kettlebell Row x 10 reps each arm 53, 61, 72# Rest 60 seconds Kettlebell Swings x 20 reps 53, 61, 72# Rest 60 seconds Push-Ups x 15 reps Rest 60 seconds B. Against a 2-minute running clock, perform the following: Airdyne 0.25 mile Max Reps of Air Squats Rest 2 minutes between sets, and complete a total of four sets. 36, 41, 45, 47 A real thigh burner. 5 kipping bar muscle ups and 1 strict bar muscle up. |
Re: The Shed 'O Pain
1 problem
10 push ups 5 rounds 1 problem 5 HSPUs 5 rounds 1 problem 1 ring muscle up + 5 dips 5 rounds [URL="https://www.youtube.com/watch?v=Q3_H2UUxaYA"]https://www.youtube.com/watch?v=Q3_H2UUxaYA[/URL] WFS Worked and sent a new problem. Not too hard. |
Re: The Shed 'O Pain
Tuesday October 27, 2015
18 days until American Master's Championship Walked 45 minutes with some backwards, sideways, and cross over walking. Visualized the comp. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds 5 deadlifts @ 135 & 155# A. Four sets of: Deadlift x 8 reps 185# Rest 60 seconds Seesaw DB press X 5 reps each arm 30# Rest 60 seconds Strict Pull-Ups x 8 reps Rest 60 seconds B. Three sets for times of: 40 Double-Unders 30 Kettlebell Swings 61# 20 Box Jumps 20" Rest 3 minutes 1. 3:19 2. 3:04 3. 2:50 5 kipping bar muscle ups and 2 for 2 on strict bar muscles. |
Re: The Shed 'O Pain
@Tim, looks like you've got your swerve back on for the bar MUs.
Wednesday October 28, 2015 16 days from American Championships Drove to Akron to train with coach Dan Bell at Rubber City Weightlifting Stretched, mobilized, warmed-up Snatches to 78kg C&J to 105kg Squatted 3x60k, 3x80kg, 3x110kg If I can repeat a 183kg total on 11-13, I will (a) win the title and (b) qualify for the World Championships. 16 days to go... |
Re: The Shed 'O Pain
2 problems
3 TGUs 35, 45, 53, 61, 72# 5 rounds 1 problem push ups 10-12-14-16-18 5 rounds 5 additional problems |
Re: The Shed 'O Pain
Thursday October 29, 2015
15 days until the American Master's Championship Walked over to CTown CrossFit (about .8 of a mile) mixing in some backwards, sideways, and crossover walking. stretching mobility agility visualizing walked back. Tomorrow is another lifting workout. |
Re: The Shed 'O Pain
Friday October 30, 2015
14 days until Championships Stretched, mobilized Using meet timings: snatches to 170#, missed twice at 175# (one was really really close, one wasn't...) C&J to 230#, missed the clean at 235 and 240 So, once again, this would have won the meet and met the World Qualifying Standard. Two more squat workouts, four more lifting workouts, then 6 days of tapering, then game day. |
Re: The Shed 'O Pain
10 goblet squats
5 strict pull ups 10 thoracic bridges shoulder band stretches 3 rounds 4 sets Double kb front squat X 5 reps 35/45, 45/35, 45/53, 53/45 60 seconds rest 10 back extensions 0, 10, 20, 35# 60 seconds rest Waiters walk around building (2 rounds each with 45 and 53#) 60 seconds rest 3 sets of: 60 seconds of Kettlebell Swings 35, 35, 35 60 seconds of Rest 60 seconds of Push-Ups 38, 38, 36 60 seconds of Rest 60 seconds of Box Jump Overs 15, 17, 18 60 seconds of Rest 60 seconds of Burpees 17, 17, 16 60 seconds of Rest 60 seconds of Ab-Mat Sit-Ups 28, 31, 34 60 seconds of Rest 5 kipping bar muscle ups + 3 for 3 on strict bar muscle ups. By being more patient during the transition of the muscle up I am able to more consistently rep them out. By engaging the core more intensely I am shortening the lever and the body can rotate over the bar to get on top of it. This was explained to me by JT after he watched me do a couple of reps. Insightful. |
Re: The Shed 'O Pain
Saturday October 31, 2015
13 days until the American Championships Stretching, mobility, PT walking Squats OHS to 95# Front squats (with squat clean) to 165# Back squats (in the squat rack) to 235# Presses to 155# Going to walk a couple of laps around the farm this afternoon. |
Re: The Shed 'O Pain
20 problems (sent all problems previously climbed)
Hangboard Strength Workout Using the half crimp grip, 2 finger, and pinch grip perform 4 sets of 10 second hang with 2 minutes rest. Half Crimp 20#, 25#, 30#, 35# 2 finger 0#-4 sec, 6 sec, 6 sec, 6sec Pinch 0#, 5#, 10#(8 sec), 10#(10 sec) |
Re: The Shed 'O Pain
Sunday November 1, 2015
12 days until American Championships Stretching, mobility, PT walking, held a goblet squat until the KB rusted TGUs 3x15 3x20 3x35 (which was a typo) 2x45 1x53 (which was extremely heavy) 15 burpees 15 kb swings intentional sitting (working on posture) |
Re: The Shed 'O Pain
Monday November 2, 2015
11 days until American Master's Championship Felt a little worked today, so had an active rest day. Walked a mile around noon. Walked a mile in the late afternoon. Beautiful 60F day here on the north coast. Going to lift this Tuesday and Friday. Friday will be the final tuneup before the meet. Will do some 50% snatches next Monday and 50% CJ next Tuesday Rest Wednesday Travel Thursday lift Friday travel Saturday |
Re: The Shed 'O Pain
10 KBS 35, 45, 53#
5 strict pull ups 5 burpees Shoulder Mobilization Routine 3 rounds Workout of the Day A. Three sets of: Deadlift x 6 reps 185, 205, 225# Rest 90 seconds Ring Dips x 15 Rest 90 seconds B. Three rounds for time of: 0.5 mile Air-Dyne 15 Hand-Release Push-ups 25 Kettlebell Swings (28kg) 10:45 5 kipping bar muscle ups + 4 for 4 strict bar muscle ups |
Re: The Shed 'O Pain
3 problems
3 TGUs 35, 45, 53, 62, 71# 5 rounds Hangboard Strength Workout Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest. Half Crimp 25, 25, 25, 25, 25# (30 next time) 2 finger 0#-5 sec, 6 sec, 6 sec, 10 sec, 6 sec (0# next time) Pinch 10# - 10 sec, 9 sec, 5 sec, 4 sec, 6 sec (10# next time) |
Re: The Shed 'O Pain
Tuesday November 3, 2015
Walked over to CTown. Stretched and mobilized. Snatched up to 155# Cleaned and jerked up to 225# Cleaned 235, missed the jerk. This would likely be enough to win the AO, but not enough to qualify for the Worlds. Walked home, taking the roundabout route in the beautiful November twilight, trying to put it all in perspective. Since when would winning the American Championship not be enough? Where did this fixation with Worlds come from? Is it healthy? |
Re: The Shed 'O Pain
Wednesday November 4, 2011
9 Days until the American Master's Championship 70F on the north coast! If this is global warming, I'm all for it! Went for three separate walks today. Totaled about 4 miles. Lots of time to try to get my head right for the meet, and for life after the meet. My weight has exploded, and that has to be addressed as soon as the meet is over. |
Re: The Shed 'O Pain
Thursday November 5, 2015
8 Days Until the Championships Walked over to Ctown in unseasonably warm November weather. Stretched, mobilized, and visualized for about an hour. Did some coaching. Walked home. My head is in a much better place today. Last heavy workout is tomorrow, then rest, taper, and compete. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds 3 back squats @ 45 & 95# Workout of the Day A. Three sets of: Back Squat x 6 reps 135, 155, 165# Rest 60 seconds Single-Leg Hip Bridge x 10 reps each leg Rest 60 seconds Single-Arm Trap 3 Raises x 10 reps each arm - 5, 7.5, & 10# Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Pull-Ups 10 Wall Ball Shots 15 Kettlebell Swings 53# 5 rounds even 5 kipping bar muscle ups + 5 strict bar muscle ups. Felt good to get after it after two days of parent-teacher conferences. I did manage to take a 30 minute walk around the campus. Heading to Athens to visit Mary for the weekend. Hopefully I will get some hiking in. Maybe even run up a steep hill a few times. |
Re: The Shed 'O Pain
Friday November 6, 2015
7 days until the championships Stretched, mobilized. Snatched up to 75kg with no misses. C&J up to 100kg with no misses. Could have gone heavier on both. Decided on 70 and 95 for openers at the championships. 165 ought to be enough to win, and to qualify for pan ams. that'll leave 2 snatches and 2 CJ to get the 182 total. |
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