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Tim Babcock 10-09-2013 03:11 PM

Re: The Shed 'O Pain
Mobility Work
10 kbs 35#
5 pull-ups
5 burpees
3 rounds

Outlaw wod:
4X5 Behind Neck Snatch Grip Push Press
45, 65, 95, 115, 125, 135 - The hardest part was lowering the bar back to behind the neck.

For time:

50 KB Swings 24kg
21-15-9 of:
Wall Balls 20/14#
C2B Pull-ups
11:21 I was shooting for sub 10. The chest to bar pull-ups were harder than I thought they would be. Doing pull-ups when you are gassed are always tougher than you expect.

Tim Babcock 10-10-2013 03:54 PM

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

1 problem
10 reverse wrist curls
5 rounds

30 hangboard workout

JT Kalnay 10-10-2013 06:24 PM

Re: The Shed 'O Pain
Thursday October 10, 2013

Played 6.25 holes of golf.
Isn't golf normally played in 9 or 18 you ask?
Yes it is.

Today, I collapsed in the 7th fairway after being stung/bitten in the neck by an insect. While being stung/bitten I slapped myself so hard in the neck/jaw region that I practically knocked myself out. Had to plop right down in the fairway where I "rested" for 5 minutes. The world was spinning and I was seeing stars. I reached for the epipen in my golf bag and was ready to inject myself but didn't have any allergy symptoms, so I didn't inject. I reasoned, in my half-witted slapped silly state, that the self-inflected punch to the neck/jaw was the culprit, not an insect. After 5 minutes I was able to get up and "walk" to the next tee where, mercifully, there was a bench to sit on. After about 20 minutes a couple came by in a golf cart and offered me a ride. I wasn't scared. The whole time I was sitting crumpled in the fairway I was really embarassed and worried that someone would think I'd had a heart attack and would take me to the hospital or do CPR when I'd simply swatted myself right in the "lights out" nerve where the insect bit/stung me.

JT Kalnay 10-11-2013 11:00 AM

Re: The Shed 'O Pain
2 Attachment(s)
Friday October 11, 2013 (Sue's Birthday)

Well apparently the bug tht bit me was like the spider in spider man, it appears to have generated super powers b/c today was a double PR day lifting.
170 Snatch (got 175 over head but couldn't lock it out)
240 C&J

Here's photos of the bug bite (taken today, a day later) and the massive bar that got bagged during the PR-fest.

8 mintues AMRAP
8 20# wbs to 10' target
4 burpees
9 rounds

JT Kalnay 10-12-2013 09:26 AM

Re: The Shed 'O Pain
Saturday October 12, 2013

Rolled around on floor "mobilizing" (whining) feeling every effort from yesterday's lift-o-rama.

EMOM for 10 minutes, 8kbs, 2pood

Skills Work
5 rounds
3 HSPU using progressively lower stack of weights
10 ring dips (green band)
pullups (went 5,6,7,8,9)

Double Unders
150 total
Worked on keeping the rope tight and getting the rope moving faster.
Max strung together at a time was 17.
Need to get the "hitch" out of the swing...

Tim Babcock 10-12-2013 09:33 AM

Re: The Shed 'O Pain
Worked out with JT at the Shed.

10 KBS 35, 35, 53#
5 pull-ups
5 burpees
3 rounds

8 KBS @ 2 pood EMOM 10 minutes
I shared this misery with JT. I may try 10 reps in the near future.

Outlaw WOD
800m run
20 muscle ups
400m run
40 push presses @ 95#
800m run

Tim Babcock 10-13-2013 09:03 AM

Re: The Shed 'O Pain
Worked in the Shed with JT.

2 Problems
3 TGU's 35, 45, 53, 61, 72#
10 Pronators
5 rounds

45 minute Hangboard Workout

JT Kalnay 10-13-2013 09:39 AM

Re: The Shed 'O Pain
1 Attachment(s)
Sunday October 13, 2013

"TGUs make BTUs"

10 rounds, not for time (which is good b/c it took much longer than the half hour I planned....)

5 GHD situps
5 GHD reverse situps
2 TGUs (one on each side)
10 box jumps

TGU weights went 10, 20, 35, 45, 45, 35, 20, 20, 20
Box height jumps went 10, 10, 13.5, 13.5, 17, 17, 20.5, 20.5, 24, 24

Then busted out a 30" jump!!

Here's a shot of Tim doing the official measuring. (He did TGUs up to 2 pood today. Impressive and scary to watch at the same time...)

JT Kalnay 10-14-2013 02:58 PM

Re: The Shed 'O Pain
Monday October 14, 2013

Front Squats


10 muscle snatches, 85#
40 dubs
10 muscle snatches, 85#
50 dubs
10 muscle snatches, 85#
60 dubs

That's a lot of dubs. Longest streak was 47 in a row. Shortest was 1...

JT Kalnay 10-15-2013 03:03 PM

Re: The Shed 'O Pain
Tuesday October 15, 2013

Walked on the treadmill.

Raised the incline 1% every two minutes until I reached 15%.

15% is steep.

Tim Babcock 10-15-2013 03:13 PM

Re: The Shed 'O Pain
5 100 meter sprints on a slight uphill slope.

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

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

Tim Babcock 10-16-2013 03:59 PM

Re: The Shed 'O Pain
10 kbs 35#
5 pull-ups
5 burpees
3 rounds

Bench Press
5 45#
5 65#
5 95#
5 115#
EMOM for 10 minutes - 2 Bench Presses
135, 135, 140, 140, 145, 145, 150, 150, 155, 155

Outlaw Metcon:
25 kbs 1.5 pood
10 burpees
25 dubs
3 rounds

JT Kalnay 10-17-2013 04:53 AM

Re: The Shed 'O Pain
Wednesday October 16, 2013

run 200, 10 pushups, 10 squat hops, 10 walking lunges,
2 rounds

Push Press
5x45, 5x95, 5x145, 5x195, 5x165

25 total (all singles)

12 minutes AMRAP
12 thrusters, 95# (did these without putting the bar down, I "rested" with it in the racked position)
9 burpee box jumps (12" box)
6 HSPU (45# plate with an abmat on it)
21 dubs (got these unbroken)
1 round, + 21 reps

Am going to USAW coaching tomorrow (Thursday) in Grafton and am going to talk to the coach about entering a USAW Master's Comp.

JT Kalnay 10-18-2013 04:45 AM

Re: The Shed 'O Pain
Thursday October 17, 2013

USAW practice

one hour of snatch drills and snatches. mommy....

Am going to enter my first USAW competition, on november 2nd, in Grafton.
Hit the qualifying weights "unofficially" at the box, but upon further review I may have been "pressing out" the snatch. Hope to come close to hitting qualifying weights with no press out at the comp.

Today's WOD posted for the box?
Outlaw Snatch efficiency test (lots of snatching at 90% of 1RM)


JT Kalnay 10-18-2013 12:41 PM

Re: The Shed 'O Pain
Friday October 18, 213

15 days until first USAW comp.

Outlaw Snatch Efficiency Wod
EMOM for 5 minutes, 2x90% of 1Rm
2 minutes AMRAP 90% of 1Rm
(18 reps total)

Grace, Rx (135#), 4:42

Then coached up some people who have rowing in a comp tomorrow.
Got them to slow down but to make every pull count.

Tim Babcock 10-19-2013 01:49 PM

Re: The Shed 'O Pain
Bouldered at CRG with Jeff and Kent. Good workout and a good time.

JT Kalnay 10-19-2013 02:39 PM

Re: The Shed 'O Pain
Saturday October 19, 2013

Rest day (if you count driving to Columbus and back in the rain "rest")

Tim Babcock 10-20-2013 08:37 AM

Re: The Shed 'O Pain
Worked out with JT in the Shed.
Mobility Work
10 wall-balls
5 pull ups
5 burpees
3 rounds
3 OHS @ 45 & 65#

Overhead squat 1-1-1-1-1 reps 95, 105, 115, 125, 135#
Front squat 1-1-1-1-1 reps 145, 155, 165, 175, 185# (miss @ 185#)
Back squat 1-1-1-1-1 reps 185, 195, 205, 215, 215#

30 seconds work + 30 seconds rest for 20 minutes. Kept it between 6 & 7.

Finished up with 20 bar muscle ups. 1 every 30 seconds for 10 minutes.

JT Kalnay 10-20-2013 02:30 PM

Re: The Shed 'O Pain
Sunday October 20, 2013

Worked on snatch technique, clean technique, and jerk technique, all with light weights. Got a real burn in the thighs and a full lather sweat. Was really trying to get full hip pop and "hip flip" from the "muscle beach" set up.

Watched the de-evolution of Tim on the Air-Dyne....

JT Kalnay 10-21-2013 10:31 AM

Re: The Shed 'O Pain
Monday October 21, 2013

Stank at everything today.
Must have overdone it yesterday.

4 rounds of AMRAP strict pullups immediately followed by pushups
3-4, 4-5, 4-5, 5-6

15 minutes to find 1RM C&J
215 (and it wouldn't have counted in a comp)

I couldn't clean hardly anything today, partly b/c I was trying to "do it right", which I know is the right thing and the long term way to go. But it's frustrating to see your numbers go down when you are trying to do it right. I'll have to flip back to this post when I hit a new PR 3 months from now doing it the right way, but today it's just frustrating.

Tim Babcock 10-21-2013 02:53 PM

Re: The Shed 'O Pain
10 kbs 35, 45, 53#
5 pull ups
5 burpees
3 rounds

15 minutes to work up to a heavy deadlift.
135, 155, 185, 205, 225, 245, 255, 265, 275#
You can tell I haven't deadlifted for a while. Time to get back to the basics.

Outlaw Metcon
For total time:

25 Burpees

3 rounds of:
15 Ring Dips
50 Double-Unders

25 Burpees
I predicted to get around 12 minutes. For once I was accurate.

JT Kalnay 10-22-2013 10:37 AM

Re: The Shed 'O Pain
Tuesday October 22, 2013

11 days until first USAW meet.

Lots of mobility work, then 1 hour practicing snatch, including several drills.

Hit a PR 170# snatch today that might have counted in a comp, might have been a tiny little press out, only the judges could say for sure.

Then did 50 double unders.

JT Kalnay 10-23-2013 11:11 AM

Re: The Shed 'O Pain
Wednesday October 23, 2013

Rigorous warmup

DT complex (12 deadlifts, 9 hang cleans, 6 jerks)
65#, 85#, 95#

12 minutes to find 1RM backsquat
95, 145, 195, 245, 295, 345 (spectacular fail), 330

1000 m row (4:02)
50 thrusters, 45# (did 30)
30 pullups (did jumping pullups)

Tim Babcock 10-23-2013 03:32 PM

Re: The Shed 'O Pain
2 Problems
3 TGU's 35, 45, 53, 61, 72#
10 pronators
5 rounds

2 problems
10 reverse wrist curls
5 rounds

Pleasant in the Shed tonight.

Tim Babcock 10-24-2013 03:23 PM

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

15 minutes to work up to a heavy split jerk.
175# PR (from the front)
That's the best I've felt with the split jerk. Psyched to get a PR.

Outlaw Metcon
KBS 72#
9:28 Pleased with that time. I was shooting for sub 10.
Another pleasant evening in the Shed.

JT Kalnay 10-25-2013 04:41 AM

Re: The Shed 'O Pain
@Tim, nice job on the split jerk PR!
Maybe you should be in the USAW meet on 11/2 in Grafton also!

Thursday October 24, 2013
Rest Day

JT Kalnay 10-25-2013 04:31 PM

Re: The Shed 'O Pain
Friday October 25, 2013

8 days until USAW comp.
Practiced snatch and C&J.


Hope I can hit this one in the comp!

Tim Babcock 10-26-2013 08:57 AM

Re: The Shed 'O Pain
Worked out in the Shed with JT.

2 problems
10 burpees
10 pronators
5 rounds

Metolius hangboard workout.

5 sets of roll-ups.

Witnessed a funny moment after very a heavy deadlift.

JT Kalnay 10-26-2013 09:06 AM

Re: The Shed 'O Pain
Saturday October 26, 2013

7 days until USAW meet.

Mobility work

450x1, with a front roll (had to tape on a 10# kettlebell b/c we ran out of weights) (watch all the way to the end...)

5 rounds, trying to work at 50-70% of
5 burpees
5 pullups
15 step ups onto a 24" box

Tim Babcock 10-27-2013 07:42 AM

Re: The Shed 'O Pain
Worked out with JT at the Shed.

Mobility Work
2 front squats 45, 65, 95, 115, 135

2 Front Squats EMOM for 10 minutes
155# Tough but doable.

Outlaw WOD
25 Wallballs
50 Double Unders
5 muscle ups
3 rounds
JT-Thanks for the coaching and encouragement.

JT Kalnay 10-27-2013 10:38 AM

Re: The Shed 'O Pain
Sunday October 27, 2013

At the Shed 'o Pain

Mobility (dislocates, hips, goblets, foam)

Partner EMOM 2x155# front squats for 10 minutes (dropped one in the middle for no apparent reason)

5 rounds
5 GHD situps
5 GHD back raises
5 KB snatches right hand
5 KB snatches left hand

At the Farm
Split, load, unload, stack wood, 8 tractor loads, for time, 2:19:20

JT Kalnay 10-28-2013 10:37 AM

Re: The Shed 'O Pain
Monday October 28, 2013

Group warmup, then

four 6 minute AMRAPs with 3 minutes in between

6 snatches (115#), 24 double unders
60 reps

6 sumo deadlift high pulls (95#), 14 burpees
40 reps

6 thrusters (135#), 24 situps
46 reps

6 cleans (165#), 14 pullups
40 reps

186 reps total, what a sh*t storm...

JT Kalnay 10-29-2013 12:58 PM

Re: The Shed 'O Pain
Tuesday October 29, 2013

Snatch Practice.

Tim Babcock 10-30-2013 08:44 AM

Re: The Shed 'O Pain
2 Problems
3 TGU's 35, 45. 53, 61, 72
10 Pronators each arm
5 rounds

2 Problems
2 bar muscle ups
10 roll ups
5 rounds

JT Kalnay 10-30-2013 01:37 PM

Re: The Shed 'O Pain
Wednesday October 30, 2013

Tough group warmup:
dumbell thrusters, alligator crawl with dumbells, air squats

Short Metcon
5 minute AMRAP
step up onto 12" box with 45# bar in front rack, 3 times each leg
do 8 back squats with 45# bar,
do 10 jumps onto 12" box.

Clean and Jerk practice

Thursday and Friday will be physical rest days while I prepare my mind to be an agressive, slobbering, animal who rips incredible amounts of weight off the floor and throws them overhead on saturday (hopefully while maintaining some semblance of decent form). It won't be pretty, and people who haven't seen me in competitive beast mode won't recognize me. Don't say hi, b/c I'll only snarl at you.

Will report in on Sunday after the comp (assuming I'm not mistakenly caged as a feral pit bull with rabies)

Tim Babcock 10-31-2013 09:00 AM

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

"Snatch Complex"
Power Snatch
Snatch Balance
Overhead Squat
Hang Squat Snatch
All movements are done without putting the barbell down.
45, 45, 65, 65, 80, 80, 95, 95, 105, 115#

Outlaw Metcon
For time:
50 Double-Unders
20 TTB
50 Double-Unders
15 TTB
50 Double-Unders
10 TTB

Half mile run for a cool down.

JT Kalnay 10-31-2013 06:29 PM

Re: The Shed 'O Pain
Thursday October 31, 2013

"Rest" day (worked 13 hours...)

Tim Babcock 11-02-2013 09:02 AM

Re: The Shed 'O Pain
2 problems
5 pull-ups
10 push-ups
15 air squats
12 rounds

Worked in 5 sets of 10 pronators and roll ups.

JT Kalnay 11-02-2013 01:02 PM

Re: The Shed 'O Pain
Saturday November 2nd, 2013

160k total, hit 5 out of 6 lifts, no-repped on final snatch...

All week time seemed to be moving slowly, with way too much time to think. Visualizing the lifts, and practicing quotes (e.g., "I won," "I qualified for nationals") helped. A final sleepless night followed a few "rest days" before the first USAW-sanctioned meet. Rising at oh-dark-thirty to fuel and hydrate and drive to the venue was no problem, b/c I was already awake, mentally pacing the cage with days of pent-up energy, and months of repressed anticipation.

Weigh-ins were held two hours before the first lifting. The first of those two hours seemed like it took a dozen as I moved slowly but methodically through complete mobility and stretching. After announcing my opening lift weights there were too many chances to second-guess strategy, to let the doubts start filtering in.

But then time started to accelerate as the lifting and warming up began. And then the warming up was quickly building in intensity. I hit my opening weight in warmup, and then some, and then before I knew it I was on deck, where my name was announced and the 1 minute shot clock started ticking. After a few steps pacing back and forth like a caged tiger, the prison door was finally kicked open, and the bar was laid bare before me.

it was time to grip it, and to find out. This is where training and practice and routine kick in. This is where random sounds and shouts of encouragement fade and blend and blur behind the pounding of the blood in your ears. In an instant the opening weight (a meager 50k) was overhead, locked out, and three "good lift" flags were in the air. I had done it. I was back in the arena, competing, not knowing how it would go, and loving every dread-filled second.

The second snatch also flew overhead (60k). The third snatch felt light, but I pressed it out with my left arm b/c I didn't drop far enough under it. No-rep at 75k, when I was lifting well enough to have hit 80k or maybe 85. So there is plenty to learn, plenty of coaching to absorb, plenty of drills to repeat ad nauseum, and there will be a next time. I simply have to learn to snatch better.

After a break, the C&J session started, and it was time to warm up again. I knew I was going to kill the C&J, just knew it. In warmups everything felt light. All week, the cleans had been good. I considered changing the announced first lift weight, but decided to stay with the game plan, to hit a lift, in front of the crowd, in front of the judges, in front of that annoying conscience and its nemesis pride. The first lift was trivial (75k). The second felt just as easy (90k). A few people gasped as the 52 year old man with the artificial hip who'd missed a 75k split snatch announced 100K in a clear strong voice.

Several other competitors had to go at 90 and 95k, some making, many leaving the competition before 100k was reached. Then it was time. One minute on the clock, months of training in the rearview, one bar waiting on the platform, one last lift in this first comp. A deep breath, a violent pull, and the bar materialized on my chest. Another breath, tighten the butt, tighten the abs, dip, drive, and DROP under it in a deep split. Locked out, standing up, friends and family going crazy as three "good lift" flags shoot up. I drop the bar and dance like a madman around the arena, tired, psyched, wishing I'd said 110k, catching the satisfied smiles of mentors and coaches and friends who'd believed that this could happen.

160k total, good enough to go to nationals in April, first place in my age and weight category, 7th overall, and totally *#(*ing awesome. It's good to be back in the game. Need to get 182k to qualify for the pan am games. The missed snatch would have got me to 175k total, and I felt like I could have done 110 C&J, but maybe that's just the adrenalin and pride (hubris) talking.

Thanks everyone for the encouragement, and for letting me believe that maybe, just maybe, an old athlete can push the sun back up in the sky for one more day, for one more try, for one more memory to be able to look back on fondly. And congratulations, along with your medal, you've won 5 hard month in the gym to prepare for April, for Shreveport, for a date with destiny after a voyage of re-discovery.

Video of the final C&J will be posted after a while.

JT Kalnay 11-03-2013 05:35 AM

Re: The Shed 'O Pain
Video from the comp

CNJ: 75, 90, 100kg

Snatch: 50, 60, 75 (miss)

Need to figure out how to lift with my posterior chain and body instead of just with my arms...

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