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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 01-19-2015 09:29 AM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

3 Overhead Squats
45, 65, 95, 115, 135, 155, & 165# (Heavy enough today)

12 minute AMRAP
6 thrusters using 40# dumbbells
1 rope ascent
7 rounds
Thrusters were brutal.

10 ring muscle ups to finish up.

JT Kalnay 01-19-2015 06:06 PM

Re: The Shed 'O Pain
 
Monday January 19, 2015

C&J Practice Day

bar position drills then

3x95# (3 for 3)
3x115# (3 for 3)
3x135# (3 for 3)
3x165# (3 for 3)
5x185# (5 for 5)
5x195# (5 for 5) this was supposed to be it but I didn't feel nearly done, so...
1x205, hit
1x215, hit
1x225, near miss
1x225, hit

Then did some mobility and stretching work.
A really good day of lifting.

JT Kalnay 01-20-2015 02:35 PM

Re: The Shed 'O Pain
 
Tuesday January 20, 2015

Walk, press, squat day.

Walked 1.4 miles at 2.0mph increasing the incline every .1 mile.
It gets tough above 5% incline!

Dumbell presses, alternating hands
20x10 (10 for each hand)
20x15
20x20
20x25
20x30
20x35
10x40 (5 for each hand)
10x45
10x50
10x55

Squats
10x40
10x80
10x120
5x160
5x200
5x240
5x280
3x300 (this was getting heavy and I was alone so I stopped...)

JT Kalnay 01-21-2015 06:38 PM

Re: The Shed 'O Pain
 
Wednesday January 21, 2015

Snatch Practice at Rubber City Weightlifting
Drills and mobility to warmup

3x20kg
3x40kg
3x50kg
3x60kg
3x65kg
10 for 10 at 71kg (PR is 81kg, this is a ten for ten PR)

Jerk supports to 120kg.
I want to C&J 120kg!

A really really really good day lifting.

Tim Babcock 01-21-2015 06:52 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53#
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

A few power cleans and front squats @ 95 & 115#.

10 minute EMOM
odd 5 power cleans @ 115#
even 5 front squats @ 115#

3 RFT
75 double unders
50 air squats
0.5 miles AirDyne
15:32

10 ring muscle ups (1 every :30)

JT Kalnay 01-22-2015 03:32 PM

Re: The Shed 'O Pain
 
Thursday January 22, 2015

Just 9 days left in this God-forsaken month...

Complete and total rest day. Walked from my desk to the fridge and couch a few times. Maybe a total of 20 yards.

JT Kalnay 01-23-2015 12:03 PM

Re: The Shed 'O Pain
 
Friday January 23, 2015

C&J Volume Day

Mobility and Bar Drills to warm up
Then:
3x45#, 3 for 3
3x95#, 3 for 3
3x135, 3 for 3
3x165, 3 for 3
10x200#, 10 for 10 (Yay!)
1x22#, 1 for 1

So that's 23 for 23 on a big volume day. 200# gets heavy by the 8th and 9th lift...

JT Kalnay 01-24-2015 12:56 PM

Re: The Shed 'O Pain
 
Saturday January 24, 2015

Swam 1100 yards in 27:20.

Compare to 1050 yards in 27:09 on December 5, 2014.

I was able to pull hard for the last 100 yards and was able to push my aerobic threshold a little. Of course now I can't lift my arms over my head...

Tim Babcock 01-24-2015 01:32 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff and Norm. Fun.

Tim Babcock 01-25-2015 10:04 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Routine (with weighted dislocates)
3 rounds

2 Front Squats @ 45, 65, 95, 115, & 135#.

10 minute EMOM
2 155# Front Squats
Not too bad. The plan is to slowly up the reps.

3 sets 80% 90% 100%
0.5 mile AirDyne
20 KBS 1pd
20 wall balls
20 CTB chin ups
50 DU
rest 5mins
8:40, 7:45, 6:42

Finished up with an easy half mile run with Mary.

JT Kalnay 01-25-2015 10:39 AM

Re: The Shed 'O Pain
 
Sunday January 25, 2015

A painful front squat
2 Front Squats @ 45, 65, 95, 115, & 135#

10 minute EMOM
2 155# Front Squats

Deadlifts
snatch grip to 205#
clean grip to 305#
regular deadlifts to 425#

Tim Babcock 01-26-2015 11:19 AM

Re: The Shed 'O Pain
 
4 problems
3 TGUs 35, 45, 53, 61, 72#
5 rounds
Worked in 5 sets of 10 pronators and 10 reverse wrist curls.

10,8,6,4,2 HSPU
4,3,2,1 Rope Climb 15'
7:54

JT Kalnay 01-26-2015 03:58 PM

Re: The Shed 'O Pain
 
Monday January 26, 2015

REST DAY
(I guess Friday's C&J, Saturday's swim, and yesterdays FS/DL was a lot of work. I was nearly catatonic today).

Managed to finalize arrangements for lifting at the Arnold.

JT Kalnay 01-27-2015 04:55 PM

Re: The Shed 'O Pain
 
Tuesday January 27, 2015

Stretching and Mobility

Snatch Practice (I stank)
3 for 3 at 45#
3 for 3 at 95#
3 for 3 at 135#
4 for 5 at 150
3 for 3 at 155
oh for at 160
oh for at 165
went back down to 95
5 for 5 at 95 (worked on getting low)
5 for 5 at 115 (worked on getting low and keeping chest up)
1 for 1 at 125
1 for 1 at 135 (then I was so tired I had to stop)

Tim Babcock 01-27-2015 05:03 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine (including weighted dislocates)
3 rounds

3 power cleans @ 95, 115, 135, 155, 165#

10 minute EMOM
2 power cleans @ 155#

10 minute EMOM
2 ring muscle ups

Tim Babcock 01-28-2015 04:18 PM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups 0, 5, & 10#
5 burpees
shoulder mobilization routine
3 rounds

3 front squats @ 45, 65, 95, 115, & 135#

10 minute EMOM
3 front squats @ 155# (felt harder, about 50% harder)

10 minute EMOM
odd 5 S2O 115#
even 30 dubs

JT Kalnay 01-29-2015 06:34 AM

Re: The Shed 'O Pain
 
Wednesday January 29, 2015

Walk, press, squat day

Walked 1 mile on the treadmill increasing the incline every .1

Single arm dumbbell presses up to 60#
5 on each arm at every weight from 10# up to 60# in 5# increments

Squats up to 300#
3 at every weight from 20# up to 300# in 20# increments
thought about 320 but I was pretty tired by the end.

Did some mobility and stretching after working out.

JT Kalnay 01-29-2015 04:37 PM

Re: The Shed 'O Pain
 
Thursday January 29, 2015

Snatch Practice
I stank again.
Felt good at 45#, 75#, 105#, and 135#
Went 1 for 4 at 155#.

Need to keep it in perspective, that this is in the teeth of the volume, and I squatted yesterday, and pressed, and blah blah blah. I still feel like I stank. Am looking forward to the 10 days of deload in the middle of February, then the 10 day tune up, and then the Arnold to see how this 14 week cycle of programming turns out.

Want to hit 182kg in November 2015 to get to Worlds.
Wouldn't have been able to hit it today...

Tim Babcock 01-29-2015 06:01 PM

Re: The Shed 'O Pain
 
1 problem
10 push ups
10 pronators
5 rounds

1 problem
ring dips 2-4-6-8-10
10 reverse wrist curls
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...
Metolius board-medium edge 0#
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
10. 20 second hang / 1 pull up

JT Kalnay 01-30-2015 08:51 PM

Re: The Shed 'O Pain
 
Friday January 30, 2015

This seemingly endless horrendous month is nearly over. It's -1F right now...

C&J Practice at CrossFit 1513 with Coach Mike Walker in attendance.

Rowed 500m, extensive mobility work.
10 minutes of empty bar drills.

Then,
10x empty bar
3 for 3 at 40kg
3 for 3 at 50kg
3 for 3 at 60kg
2 for 2 at 70kg
2 for 2 at 80kg
2 for 2 at 90kg (this started to feel heavy)
2 for 3 at 100kg (I was really happy to be able to hit this "opening" weight)
1 for 1 at 101kg (I was ecstatic to get past 100kg today, after yesterday's dismal performance and the ongoing beat down administered by January's huge amount of volume)
1 for 1 at 105kg (I felt like the king of the world, even though that world got blurry while locking out the jerk over head).
Sat down for 10 minutes, then packed up and went home.
It was nice to have an encouraging session after a couple straight suck fests.

JT Kalnay 01-31-2015 01:36 PM

Re: The Shed 'O Pain
 
Saturday January 31, 2015

REST DAY

Am going to do TGUs and KB swings tomorrow, then try for a heavy snatch on Monday.

Today is the last day of my least favorite month.
I think I'm going to go to South America for 2-3 weeks next year during January. Is there really going to be a foot of new snow tomorrow?

Tim Babcock 02-01-2015 09:57 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

3 front squats @ 45, 65, 95, 115, & 135#

10 minute EMOM
3 front squats @ 155#.

Conditioning
AMRAP 15:
1 Clean and Jerk, 135#
1 Round of “Cindy”
2 Clean and Jerks, 135#
1 Round of “Cindy”
3 Clean and Jerks, 135#
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”
6 complete rounds

JT Kalnay 02-01-2015 12:12 PM

Re: The Shed 'O Pain
 
Sunday February 1, 2015

Drove home early, it took two hours instead of one...

Walked 1 mile on the treadmill at 2 mph, increasing incline every .1

Death By Kettlebell
Got through 15 rounds at 35# but stopped b/c my lower back was cramping.

Tim Babcock 02-02-2015 10:18 AM

Re: The Shed 'O Pain
 
1 problem
1 TGU each side 35, 35, 45, 45, 53, 53, 61, 61, 72, 72#
10 rounds

Worked in 5 sets of 10 pronators and reverse wrist curls.

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...
Metolius board-small edge 0#
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
10. 15 second hang / 1 pull up (close)

50 burpees
3:55-slow 2:36 is my PR.

JT Kalnay 02-02-2015 04:31 PM

Re: The Shed 'O Pain
 
@Tim, 50 burpees in less than 10 minutes? I threw up a little in my mouth just thinking about it....

Monday February 2, 2015

Mobility work sprinkled in with empty bar drills

Snatch Practice at RCW with Coach Dan Bell
5x20kg
3x40kg
2x45kg
1x 50, 55, 60, 65, 70
1 for 2 at 72kg
0 for 3 at 75kg (but it still felt good to try something a little heavier, these were close and revealed a new fault)

10 for 10 at 60kg while working on the new fault

The crazy volume of January is over and there's 5 weeks until the Arnold, so it's time to switch into a different mode that decreases the volume but increases the heavy attempts. It'll be interesting to see how it all turns out in March!

JT Kalnay 02-03-2015 01:54 PM

Re: The Shed 'O Pain
 
Tuesday February 3, 2015

Walk, press, squat day

Walked 1.1 miles on the treadmill at 2mph increasing incline every .1

Bench Presses (E2MOM)
10x45#
5x95#
5x135#
5x155#
5x175#
3x195#
3x215#
1x225# (was by myself so I stopped here)

Squats
EMOM
10xempty bar (45#)
3x80
3x120
3x160
3x200

E2MOM
3x240
3x280
1x300
1x320
1x340 (this was nearly a miss but I fought it and got it)
10x200

Tim Babcock 02-03-2015 04:23 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
10 air squats
10 push ups
Shoulder Mobilization Routine
3 rounds

A few wall balls.

EMOM for 15 minutes
10 wall balls
Not too bad.

10 muscle ups.

@JT-That's a big squat!

Tim Babcock 02-04-2015 05:06 PM

Re: The Shed 'O Pain
 
1 problem
10 push ups
10 pronators
5 rounds

1 problem
10 back extensions
10 reverse wrist curls
5 rounds

1 problem
10 ab roll outs
5 rounds

1 problem
5 HSPUs
5 rounds

JT Kalnay 02-04-2015 06:11 PM

Re: The Shed 'O Pain
 
Wednesday February 4, 2015

Walked one mile outside on the forlorn slushy streets of grey-ville (aka Cleveland) Yesterday's 340# squat was still with me...

Climbed four routes at Kendall Cliffs (5.0 to 5.1)

Climbing a route requires producing power for substantially longer than a snatch or C&J!

Tim Babcock 02-05-2015 11:18 AM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

2 front squats @ 45, 65, 95, 115, 135#

10 EMOM
4 front squats @ 155#
So innocuous on paper.

A few power cleans @ 95, 115, & 135#

5 power cleans @ 135#
5 C2B pull ups
30 dubs
5 rounds
12:04

JT Kalnay 02-05-2015 04:28 PM

Re: The Shed 'O Pain
 
@Tim
"10 EMOM, 4 front squats @ 155#, so innocuous on paper"
Not to people who can imagine that horror...

Thursday February 5, 2015
Rowed 6k in just under 34 minutes.
Did an hour of stretching and remedial mobility.
This was very painful.
Did some Oly coaching.

JT Kalnay 02-06-2015 08:45 PM

Re: The Shed 'O Pain
 
Friday February 6, 2015

Went heavy on C&J practice

stretching, mobility, empty bar drills

3x20kg
2x40kg
1x 50, 55, 60, 65, 70, 75, 80, 85, 90, 95

1x100kg
1x105kg (missed the jerk)
1x110kg
1x114kg (PR attempt) (missed the clean)
1x114kg (PR attempt) (made the clean, barely missed the jerk)

5x80kg
5x60kg

Tim Babcock 02-07-2015 12:54 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff and Norm. I'm tuckered out.

JT Kalnay 02-07-2015 02:48 PM

Re: The Shed 'O Pain
 
Saturday February 7, 2015

Rest Day, really feeling yesterday's heavy C&J

Tim Babcock 02-08-2015 09:34 AM

Re: The Shed 'O Pain
 
Mobility Work
HSPU 1, 2
Dubs 10, 15
1 TGU each side 35#
5 strict pull ups
5 wall balls
3 deadlifts 135, 185
shoulder mobilization routine
2 rounds

60 minute EMOM
5 HSPU (50)
30 Dubs (300)
1 TGU each side 53# (10 each side)
5 C2B pull ups (50)
10 wall balls (100)
3 deadlifts @ 225# (30)
10 rounds
A bit of a grind. Kept breathing under control. Maybe like an easy jog.

JT Kalnay 02-08-2015 10:47 AM

Re: The Shed 'O Pain
 
Sunday February 8, 2015

Lots of stretching and mobility work.
Some TGUs
Some light overhead squats
A few GHD movements
Some EMOM of KB snatches then KB swings
Lots of toe tapping.
Just trying to move around and get in a little work ahead of tomorrow's heavy snatch day.

Watched Tim grind out a 60 minute EMOM of various movements. Arghhh...

Tim Babcock 02-09-2015 04:14 PM

Re: The Shed 'O Pain
 
2 problems
10 pronators
10 push ups
5 rounds

Hangboard Workout
Worked in 5 sets of 10 back extensions with 10#.

10 muscle ups

JT Kalnay 02-09-2015 04:20 PM

Re: The Shed 'O Pain
 
Monday February 9, 2015

Snatches with a clean grip experiment
5x20kg
2x40kg
2x50kg
2x60kg
2x65kg
2x70kg (pressed out the first one)
1x75kg
1x80kg (pressed it out)
1x82kg PR attempt, pressed it out
10x60kg

Then did some jerk squat practice, 30x60kg

Overall I am very happy with the clean grip snatch experiment. It is so much easier on my ankles, knees, and especially HIPS. Might be a sore in a few different places tomorrow but I think this approach has a future, and can keep me in lifting a little while longer.

JT Kalnay 02-10-2015 04:27 PM

Re: The Shed 'O Pain
 
Tuesday February 10, 2015

Walked to Ctown, about .85 of a mile downhill in the brilliant warm afternoon sunlight.

Mobility
Walking Lunges
Presses
Squats
Snatch Technique

Walked home, about .85 of a mile uphill in the cold dark Cleveland evening.

Tim Babcock 02-11-2015 05:13 PM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

Thrusters
3 45#
3 65#
3 95#
3 115#
1 135#
1 145#
1 155# miss

50 wall balls
40 box jumps (step ups)
30 C2B Pull ups
20 power cleans 135#
10 muscle ups
17:51


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