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Re: The Shed 'O Pain
Monday November 25, 2013
Warmup: bear complex, dislocates, pullups, other stretches Metcon: DT (95#) 16+ minutes (do the seconds matter after 15 minutes...) Coached up some rowing 500m rowing buy-out 1:48 |
Re: The Shed 'O Pain
10 KBS
5 pull ups 5 burpees 3 rounds Hi-hang Snatch Slowly worked up to 135#. I think the hi-hang position teaches when to begin the second pull. Felt pretty good. [URL="https://www.youtube.com/watch?v=-NK8f2cD7WA"]https://www.youtube.com/watch?v=-NK8f2cD7WA[/URL] |
Re: The Shed 'O Pain
Tuesday November 26, 2013
@Tim, nice job on the high hang snatches. Warmup: kettlebell swings, inch worms, dislocates, kettlebell taters, OHS with PVC Skill: snatch pulls, worked on loading the hamstrings and getting the shoulders in front of the bar, both of which freed up the hip to snap forward to meet the bar Strength: Snatches (did a lot at 65, 85, 105, 125, and 145) Didn't try for a heavy one. Metcon: 13.1 AMRAP ten minutes 30 double unders 15 x snatch (75#) Got two full rounds and three dubs. Coaching: Spent 15 minutes with a frustrated rower. The athlete was able to lower her 500 time from 1:58 yesterday to 1:46 today (and there's at least another ten seconds of power being leaked...) Major correction was "finshing the pull". The athlete was getting to the back and then rocking forward while the hands were still coming back. This reduced the stroke length and bled a lot of power in the last 8" of the stroke. This one fix allowed a full pull against braced legs that allowed the athlete to use her lift strength to pull really hard on the handle. From 118 seconds to 106 seconds in one 15 minute lesson! Life and coaching are good sometimes!!! |
Re: The Shed 'O Pain
3 TGU's 35, 45, 53, 61, 72#
5 pull ups 10 push ups 15 air squats 3 rounds Bar Muscles 1-2-3-4-3-2-1 Spent about an hour in the Shed tonight. Lots of mobility work mixed in throughout. |
Re: The Shed 'O Pain
Wednesday November 27, 2013
Coaching: Did 5 minutes of coaching rowing for the whole class (15 people) Focussing on slowing down, keeping the back in good positions, and pulling hard to make each stroke count (instead of weak jackrabbiting) Warmup: row 750m easy, 2 easy rounds of Cindy Metcon: 20 minute partner AMRAP While one partner rows 500m, other partner does Cindy Switch every 500m, rower picks up where non-rower left off. We got 19 rounds!!! (b/c my partner kicked *** while lolly-gagged on the rower) |
Re: The Shed 'O Pain
1 problem
10 Burpees 10 pronators 5 rounds Mobility Work Left elbow is still hurting. Pull ups seem ok but climbing makes it bark. |
Re: The Shed 'O Pain
1 Attachment(s)
Participated in Crossfit Tiffin's "Turkey Day Throwdown."
Mobility Work Several reps of each exercise in today's wod. "Fight Gone Bad" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) KB Swings 53 (Reps) Box Jump 20″ box (Reps) Push-press 75(Reps) Row (Calories) 1 minute on each movement. 1 minute rest between rounds. 301 reps Tough! |
Re: The Shed 'O Pain
Thursday November 28, 2013
Thanksgiving. Rest day, walked one lap around the farm in the bitterly cold wind. |
Re: The Shed 'O Pain
Friday November 29, 2013
Back squats up to 355 (new shed 'o pain record, new PR) Death by Kettlebell Made it to 14 rounds with 35# kb all the way overhead, felt something tweak in my serratus Finished to 20 rounds with 20# kb going only eye high Am still riding the psych of the back squat PR. |
Re: The Shed 'O Pain
Worked out in the Shed with JT.
Mobility Work 10 KBS 35, 45, 53# (Those kbs were cold!) 5 pull ups 5 burpees 3 rounds 5 Goblet Squats with 10, 20, 35, & 45# Back Squat 3 45# 3 65# 3 95# 3 115# 1 135# 1 155# 1 185# (Tweaked my back a little, decided to stop) Muscle ups 1 0# 1 0# 1 5# 1 5# 1 10# 1 10# 1 15# 1 15# 1 20# 1 20# Tried a couple at 25#. Didn't happen. Watched JT bust out a really heavy back squat. :yikes: |
Re: The Shed 'O Pain
Mobility Work
10 kbs 35# 5 pull-ups 5 burpees 3 rounds Thrusters 5 45# 5 65# 2 95# 2 105# 2 115# 2 125# 2 135# Tried 145# 2 misses Metcon: 75 wallballs 50 alternating one armed dumbbell snatches 40# 25 burpees 11:30 Exit Ticket 1 15' rope climb EMOM for 10 minutes. Worked on technique. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35# Pull-ups 1-2-3-4-5 5 Burpees 5 rounds Jerk 3 45# 3 65# 3 95# 3 115# 1 135# 1 155# 1 175# 1 185# PR No misses. [URL="http://www.youtube.com/watch?v=BEttQcP5yGY&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=BEttQcP5yGY&feature=youtube_gdata_player[/URL] Metcon: "JT" 21-15-9 HSPU Ring Dips Push Ups 10:25 |
Re: The Shed 'O Pain
Saturday November 30, 2013
AM: snatch practice with coach. good workout PM: KB snatches in the barn. Held on to a heavy one instead of dumping it from overhead. It got out in front and to the side and I tried to swing it in instead of letting it go. Stupid, stupid, stupid. Tore my oblique muscle at the iliac crest. Lost use of my left leg. Sunday: spent at hospital Monday: have regained use of left leg but can't stand. Doctor says I'll be walking in 3-4 more days. |
Re: The Shed 'O Pain
2 TGU's 35#
5 pull ups 5 burpees 3 rounds TURKISH GET UP (10 X 2) 53# 10 Minutes every minute on the minute 1 Turkish get-up right/ 1 Turkish get-up left SWINGING ANNIE (TIME) 50-40-30-20-10 Kettlebell swing 35# Double Under Ab mat sit up 16:55 Exit Ticket 1 bar muscle up every 30 seconds for 10 minutes. 20 total. JT-I hope you're feeling better soon. Keep me posted. |
Re: The Shed 'O Pain
Tuesday December 3, 2013
Managed to get out of bed and move 20' with the walker. |
Re: The Shed 'O Pain
10 KB Taters 15, 20, & 35#
5 pull ups 5 burpees 3 rounds Hang Squat Cleans 3 45# 3 65# 3 95# 3 115# 1 135# 1 145# 1 155# miss 1 155# Tried a few at 165#. Misses. Too tentative. Wallballs pull-ups 21-15-9 4:42 Not feeling it tonight. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35# 5 pull-ups 5 burpees 3 rounds Overhead Squat 3 45# 3 65# 3 95# 3 115# 3 135# 3 145# 3 155# [URL="http://www.youtube.com/watch?v=ayjmMY4HcAc&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=ayjmMY4HcAc&feature=youtube_gdata_player[/URL] Metcon: 5 pull ups 10 push ups 15 air squats 5 rounds Then... 15 hang power snatches @ 95# Then... 5 pull ups 10 push ups 15 air squats 5 rounds 11:48 Exit Ticket 5 GHD sit-ups 10 hip extensions 10 pronators each arm 3 rounds |
Re: The Shed 'O Pain
Thursday 12-5-2013
3x sets of: 500m row, 25 push-ups, 10 knees to armpits, 10 reverse wrist curls, 10 pronators |
Re: The Shed 'O Pain
Friday December 6, 2013
@Tim: "Wallballs, pull-ups, 21-15-9, 4:42, Not feeling it tonight." That's 45 wall balls in 4:42, and 45 pullups. That's really moving. @Jeff: Nice work on the rowing, and mixing in the other stuff. How's your shoulder? I am able to stand without the walker today, and to walk 10-20 steps without the walker. Each step is about 8" long though, and if I reach for anything outside a 1' radius it rotates my trunk and I feel like I got stabbed with an orkish sword. Still, am recovering slowly. |
Re: The Shed 'O Pain
Worked out at Crossfit Tiffin with Eric a good crew of crossfitters.
Mobility Work 10 KBS 35# 5 pull ups 5 burpees 3 rounds High Hang Snatch 3 45# 3 65# 3 95# 3 115# 2 135# (had a couple misses too) 1 145# PR:) (Took several very close attempts) A: Metcon (AMRAP - Rounds and Reps) 10 minute AMRAP 5 eye level KB swings 2 pood 5 lateral box over burpees 24" 1 rope climb 8 rounds +5 reps 10 minute rest... B: Metcon (AMRAP - Reps) 3 rounds 1 minute calorie row 20 second transition 1 minute thrusters 45# 20 second transition 1 minute abmat sit-ups 20 second transition Row 18, 17, 17 calories Thrusters 15, 17, 14 abmat sit-ups 32, 32, 35 197 reps total Afterwards we monkeyed around with muscle ups. Probably ended up doing 20 altogether including a strict bar muscle up and a ring muscle up with a 20# wallball held by my feet. I had a great time today. It was good to throwdown with Eric and the others. @JT-Continue to heal. I am looking forward to hitting it with you again. @Jeff-Good to see you post. I hope you are feeling better. Miss you buddy. |
Re: The Shed 'O Pain
3 TGU's 35, 45, 53, 61, 72#
1 Problem 10 Pronators 5 rounds 1 Problem Various mobility exercises 5 rounds Only did 10 problems but I felt pretty strong. I even did a harder problem on the steep wall. Elbow pain was manageable. I wore a brace on my elbow for the last problem. It helped. |
Re: The Shed 'O Pain
Sunday December 8, 2013
8 days since I hurt my back. First day I've been able to walk regularly. And I have only taken Advil today, didn't need any of the THREE strong prescriptions I'd used for the past week. Might try to get in the pool this week for some easy easy easy walking, swimming, and stretching. |
Re: The Shed 'O Pain
10 KBS 35#
pull-ups 1-2-3-4-5 5 burpees 5 rounds Deadlift 5 135# 5 155# 5 185# 5 205# 5 225# 5 245# 5 265# Felt heavy Metcon Buy in: 1 mile on air-dyne then... 10 deadlifts @ 155# 10 bar facing burpees 5 rounds 13:45 Afterwards I practiced some gymnastic stuff. |
Re: The Shed 'O Pain
Tuesday December 10, 2013
The problem with reducing your pain medication is that stuff hurts! Still mending slowly, with today feeling like a minor setback, but that's just b/c stuff hurts b/c I didn't take as much Advil. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35# 10 air squats 5 pull-ups 5 burpees 3 rounds 5 Front Squats 45, 65, 95, & 115# 5X2/4 FS/BS (complete 2 front squats, rerack and immediately complete 4 back squats) 135, 145, 155, 165, 175# Metcon: "Fran" thrusters 65# pull-ups 21-15-9 7:30 I have no idea how anyone could do this under 3 minutes. Hang in there JT. I'm pulling for you. |
Re: The Shed 'O Pain
2 Problems
3 TGUs each side 35, 45, 53, 61, 72# 10 pronators each side 5 rounds 1 problem 20 push ups 10 reverse wrist curls 5 rounds |
Re: The Shed 'O Pain
Wednesday December 11, 2013
Made it through the day with only three Advil. "walked" 400 yards (8" steps at 1mph on treadmill holding on to railings with physical therapist watching carefully) Am going to try for zero Advil on Thursday. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 5 pull ups 5 burpees 3 rounds Hang Power Clean 3 45# 3 65# 3 95# 3 115# 3 135# 3 155# 3 175# Tried a few at 185# 3 misses. Metcon: 50 double unders 20 toes to bar 10 power clean and jerk 115# AMRAP 12 minutes 2 rounds + 50 reps Very cold in the Shed this evening. Hard to get warmed up. |
Re: The Shed 'O Pain
Mobility Work
1 problem 10 burpees 10 pronators 5 rounds 1 problem 10 kickstand squats ( a movement I saw on tnation) 10 reverse wrist curls 5 rounds HSPU Ring Dips Push-ups 10-9-8-7-6-5-4-3-2-1 14:40 Finished up with 100 band pull aparts. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35# Pull ups 1-2-3-4-5 5 burpees 5 rounds 5 Front Squats 45, 65, 95, 115# Strength 5X2/4 FS/BS 140, 150, 160, 170, 180# Conditioning 3 rounds 10 OHS 95# 50 Lateral Hurdle Jumps over the bar 10 C2B Pull-ups Rest 1:00 after each round. 3:30, 3:25, 4:48 (On the last round I dumped the bar on the OHS 6/4) Exit Ticket 2 minutes max muscle ups-12 Goal is to work up to 20. |
Re: The Shed 'O Pain
Monday December 16, 2013
Still taking the sun in Nevada. Have had spectacular warm sunny days with no breeze. Walking slowly and sitting frequently, wearing t-shirts and shorts. Except for the sore back, life is good some day. Am looking forward to visiting the shed during christmas to start some very light mobility and very easy movements (e.g., pvc movements, 5# tgus). |
Re: The Shed 'O Pain
Mobility Work
10 wall balls 5 pull ups 5 burpees 3 rounds Press 5 45# 5 65# 5 95# 3 100# 3 105# 3 110# 1 115# 1 125# 1 135# PR Metcon 25 KBS 53# 15 burpees 5 rounds 15:32 Pleased with that time. 3 bar muscle ups EMOM for 5 minutes. 15 total. @JT-Nothing like sunshine to speed the healing process. It will be nice to have you back at the Shed again. |
Re: The Shed 'O Pain
Wednesday December 18, 2013
@Tim, nice job on the press PR. You're going to have a lot of extra strength for the Open this year as compared to last year! Walked 1 mile with an elevation gain of 50 feet in 29 minutes. Held a 15# weight in a goblet squat for two minutes. Did five very slow strict pullups. Did five 10# bench presses. Did five gto with 5# in each hand (very slowly). Only had one twitch in the left serratus during walking, which was cured by slowly down my walk, and no clinches in the obliques. Overall, a very promising day. |
Re: The Shed 'O Pain
Worked out at the High School weightroom tonight.
Mobility Work 5 Front Squats 45, 65, 95, 115, 135 3 Front squat EMOM for 10 minutes @ 155#. Felt very doable. May try 4 next time. Did a metcon with a couple of college kids who are getting into crossfit. They left it up to me. So we did: 10 OHS 95# 50 Lateral jumps over the bar 10 C2B pull ups 3 rounds 10:42 I did this wod a few days ago. I was pressed for time and not feeling creative. |
Re: The Shed 'O Pain
3 TGU's each arm 35, 45, 53, 61, 72#
5 rounds Strict weighted pull-ups 5 0# 5 5# 5 10# 3 15# 3 20# 3 25# 1 35# 1 45# 1 53# Close grip bench 5 115# 5 125# 5 135# 5 145# 5 155# Worked in 5 sets of 10 pronators and 15 band pull aparts. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 5 pull-ups 5 burpees Overhead Squats 3 45# 3 65# 3 95# 3 115# 3 135# 3 155# 2 175# (missed the last one) [URL="http://www.youtube.com/watch?v=Q4r-7oz_bQ8&list=HL1387648533&feature=mh_lolz"]http://www.youtube.com/watch?v=Q4r-7oz_bQ8&list=HL1387648533&feature=mh_lolz[/URL] 1 Hang Snatch EMOM for 20 minutes @ 115#. I missed the 7th snatch. On the last minute I did two to make up for the miss. Finished up with a few ring and bar muscle ups. |
Re: The Shed 'O Pain
@Tim
a 53# weighted pull-up? a 175# OHS? Dude........................! Thursday December 19th, 2013 Walked at least a mile through two different airports carrying a small bag. Saturday December 21st, 2013 Walked at least two miles through three different airports carrying a small bag. Now back in Ohio for the holidays. Ready to try some very very very easy movements. |
Re: The Shed 'O Pain
Mobility Work
10 wallballs 5 pull ups 5 burpees 3 rounds For time: 100 Double-unders Then, Five rounds of: 40 pound Dumbbell deadlift, 10 reps 40 pound Dumbbell front squat, 10 reps 10 Handstand push-ups Then, 100 Double-unders 19:35 Had to push to get under 20 minutes. What a suckfest! |
Re: The Shed 'O Pain
Sunday December 22, 2013
Walked 1 mile with my trekking poles in balmy 57F on 12/22. Held front plank, left side plank, right side plank. Held goblet squat. Did 20 GTO very slowly with PVC (this was hard) Worked with girls basketball. |
Re: The Shed 'O Pain
2 Problems
10 Back Extensions 0, 10, 20, 35, 45# 5 GHD Sit-ups 10 Pronators 5 rounds A few additional problems 5 X 10 reverse wrist curls A little hangboarding with arms bent. Lots of mobility work mixed in. |
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