Re: The Shed 'O Pain
 

Sunday August 25, 2013
(early morning session)

2012 CrossFit Friendship Master's Challenge Skill Ladder
Y = completed
F = tried and failed
DNA = did not attempt

Y 1 minute goblet squat, 53#
Y 30 second front plank
Y 30 second left plank
Y 30 second right plank
Y 30 second bar hang
F 30 second handstand hold against wall (wasn't able to kick up onto wall)
F 30 dubs (only got 16)
Y 44# TGU (did two)
Y 3 dead hang pullups
Y 2 kipping ring dips
Y 5 one arm kb-ohs, 44#
F 2 skin the cats (forgot to try these)
S 5 pistols (scaled to 24" box)
F 1 20’ rope climb (no rope available)
DNA 3 hspu
DNA 5 yard handstand walk
Y 10 second l-sit
DNA 1 muscle up

It was early morning, and I forgot to set my equipment up properly before the attempts. So I was rushing to raise/lower rings. I bought a rope for the barn but forgot to put it up. Will try this again next weekend (and every weekend until the October comp) to find my goats (it won't be a difficult search, they've been the same for years) and work on them. I really liked the idea of doing pistol progressions to a box. Each week/month you lower the box a little until you don't need it at all.

Re: The Shed 'O Pain
 

Mobility Work
10 wallballs
5 pull-ups
5 burpees
3 rounds

OHS 5-45#, 5-65#, 5-95#

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps
6 rounds + 12 reps

Re: The Shed 'O Pain
 

Sunday August 25, 2013

Eight reasons to train.
[url]http://jtkalnaynovels.wordpress.com/2013/08/25/dear-crossfit-eight-reasons-to-train/[/url]

Re: The Shed 'O Pain
 

Sunday August 25, 2013 (late pm session)

Row 500m warmup

Strict Press
10x45
5x65
5x95
3x115
3x135
failed at 145
5x105
5x105
5x105

Ten rowing intervals, 30 seconds hard, 20 seconds rest

Really need to address heart and lungs.

Re: The Shed 'O Pain
 

@CrossFit retweeted one of my tweets.
My blog had a lot of hits today...

Monday August 26, noon session

running warmup
600m run (2:57, "ran" the whole way)

2 minutes ME pushups: 30

20 minutes to find 1RM C&J
235 (couldn't clean 245, legs were tired from running, shoulders were tired from yesterday's presses)

The Incredible Hulk
20 minutes, AMRAP
5 DL 95#
5 Hang Power Clean 95#
5 front squat 95#
5 push press 95#
5 back squat 95#

156 reps (could not have possibly done one more rep).

Tomorrow will be a rest day...

Re: The Shed 'O Pain
 

1 Problem
10 Pronators
5 rounds

Metolius Hangboard Workout - 15 minutes

EMOM for 5 minutes
10 finger curls
10 reverse wrist curls

JT-I may try the workout you did called "The Incredible Hulk." It sounds like a doozy.

Re: The Shed 'O Pain
 

Monday August 26th, 2013 (pm session)

Press, Push Press, Jerk, technique class.

@Tim, yes The Incredible Hulk was a doozy.
It's like the bear complex, but it just keeps going and going and going....

Re: The Shed 'O Pain
 

Tuesday August 27, 2013

Rest Day

Already had my second nap, and there is a third on the horizon.

Will do the deadlift technique sessin this evening but won't actually lift anything heavier than a medicine ball.

Re: The Shed 'O Pain
 

Wednesday August 28, 2013

Today's WOD at Ctown was a total sh*t storm.
[url]http://jtkalnaynovels.wordpress.com/2013/08/28/dear-crossfit-expectations-and-turning-off-the-brain/[/url]

Bottom line, some pretty sexy snatch (165) and deadlift (455) numbers.
And, people were actually able to swim in the puddle of sweat I produced.
I'm not sure why they wanted to? Maybe b/c "it was there". But it was gross...

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, & 53#
5 pull-ups
5 burpees
3 rounds

Ten rounds for load and time of:
1 Clean and Jerk 135#
5 Pull-ups
10 Push-ups
15 Squats
15:21

Brutally hot in the Shed this afternoon.