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Re: The Shed 'O Pain
1 problem
bar muscle ups 1-2-3-4-5 10 pronators each arm 5 rounds 1 problem bar muscle ups 5-4-3-2-1 10 reverse wrist curls 5 rounds Finished up with 3 sets of 10 GHD sit-ups and back extensions. |
Re: The Shed 'O Pain
Sunday February 23, 2014
Goblet squat and pass through warmup. Wrist and tricep mobility, need to be able to hold the bar on the rack, not just have it in my fingertips. Jerk practice 5x45 5x45 5x65 5x95 3x115 3x115 3x125 3x125 25 wall balls in 49 seconds 25 minutes of step ups carrying 20# 100 single unders 25 double unders Camille Leblanc Bazinet is really good at bar muscleups! |
Re: The Shed 'O Pain
Monday February 24, 2014
A nice swim in the warm Atlantic reminded me of training for ironman. [url]http://www.mapmyrun.com/view_workout?w=492050875[/url] |
Re: The Shed 'O Pain
Worked out the high school weight room.
Warm up 5 pull ups 10 push ups 15 air squats 3 rounds A little mobility work. Some clean and jerks at 65, 95, 115, and 135#. "Grace" 30 Clean and Jerks @ 135# 5:07 PR |
Re: The Shed 'O Pain
Tuesday February 25, 2014
A nice 2 mile walk on the beach, then wall balls and med ball cleans in the mango grove. [url]http://youtu.be/MMtrA2LLPwg[/url] [url]http://www.mapmyrun.com/workout/492926411[/url] |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 5 pull-ups 5 burpees 3 rounds Front Squat 3 45# 3 65# 3 95# 3 115# 3 135# 3 155# 1 185# Threw in a few dubs and muscle ups between sets. Metcon 50 wall balls 30 double unders 10 muscle ups 4:25 - I was hoping to break 4 minutes. 5 minute break 15 snatches @ 75# 30 double unders 2 rounds Only timed the second round. 1:30. |
Re: The Shed 'O Pain
2 Attachment(s)
Wednesday February 26, 2014
@Tim, tomorrow is a taper day and Thursday is a rest day right? Went fishing all day, it's hard work to stand up on that platform and cast all day and reel in big fish! |
Re: The Shed 'O Pain
Thursday February 27, 2014
Oly practice at Dominick's caution Crossfit in Miami. He came 9th in the open last year. [url]http://www.coachseye.com/OkuV[/url] |
Re: The Shed 'O Pain
1 Attachment(s)
With Dominick Maurici at Caution CrossFit.
He came 9th in the Open last year. |
Re: The Shed 'O Pain
2 problems
3 TGU's each arm 35, 45, 53, 61, 72# 10 pronators each arm 5 rounds 50 Burpees for time: 2:59 I had to push hard to finish under 3 minutes. Looks like JT is having a good time in Florida. |
Re: The Shed 'O Pain
Friday February 28, 2014
Goblet squat, pass through warmup. Oly practice (C&J) up to 205 pounds (comp is tomorrow). [url]http://www.coachseye.com/4awJ[/url] Coached up some people on 14.1. Watched Dominic get 401 reps. The dude is legit. [url]http://www.coachseye.com/do32[/url] |
Re: The Shed 'O Pain
Completed 14.1 at Crossfit Tiffin.
Warmed up by doing kettlebell swings, dubs, pull-ups, and snatches. While warming up I was flawlessly performing 15 dubs at a time. At the start of the wod I couldn't get going. I was a train wreck. Frustrating:ranting2: Finally I settled down and started doing them smoothly. During the first two rounds I probably lost a good minute screwing around with my jump rope. I wonder if the loud music messed with my rhythm. Crossfit Open 14.1 30 double unders 15 power snatches @75# (ground to overhead) AMRAP 10 minutes 219 reps I really wanted to get 5 rounds. I was 6 reps short. Had a good time throwing down with everyone. A lot of families came and cheered. A very positive atmosphere. Watched Carl throw down a 345. After watching Carl, it's amazing to contemplate some of the scores the top athletes are achieving. |
Re: The Shed 'O Pain
Saturday March 1st, 2014
@Tim, congratulations on the 14.1 number. Very nice. You are well on your way to the top 200! Yes I recall at the NFT Williams throwdown that we turned the music down when dubs were about to happen... Competed in The Iron Games at Caution CrossFit in Miami today. 63,66,70kg snatch. Since I got 70kg on the snatch I thought "If I get my 1st C&J @98k, then I'm going to try 112kg b/c who knows, I could qualify for the Pan Am Games." 98,105,112kg C&J. Total 182kg total = Pan Am Games Qualifier. See you in Toronto in June. Today was a day I will never forget... |
Re: The Shed 'O Pain
Congrats JT! That's awesome!
10 KBS 35, 45, 53# pull-ups 4-7-10C2B 5 burpees Deadlifts 5 @ 135, 155, 185, 205, & 225# 3 HSPU between each set. "Diane" Deadlifts @ 225 HSPU 21-15-9 7:34 Afterwards I practiced the backward roll to support on the rings. I used a band between the rings and was able to do one with the support of the band. |
Re: The Shed 'O Pain
Sunday March 2nd, 2014
Walked five miles in the Everglades looking for and counting baby gators. Counted 61, my all time record (have been doing this for many years). |
Re: The Shed 'O Pain
Monday March 3, 2014
Walked a couple miles in the sand by the Atlantic. [url]http://www.mapmyrun.com/view_workout?w=497324399[/url] Thought about doing some beach burpees, then signaled the beach waitress for a beer instead... |
Re: The Shed 'O Pain
...now you're just rubbing it in.
Mobility Work 5 wall balls 5 pull ups 5 burpees 3 rounds Thrusters 5 45# 3 65# 1 95# 1 115# 1 135# 1 155# 1 165# miss-couldn't press it out Metcon 5 thrusters @ 95# 5 C2B pull ups 10 rounds 12:24 5 minute rest 2 ring muscle ups every 30 seconds for 5 minutes-20 total Tomorrow is a rest day. |
Re: The Shed 'O Pain
Tuesday March 4, 2014
An extremely tough walk on the beach, the sand was really loose and I kept sliding sideways towards the water. This really exhausted my hip flexors. [url]http://www.mapmyrun.com/view_workout?w=497859327[/url] Then, for the PM session, held a goblet squat and did dumbbell snatches and presses in the little hotel gym. Got some odd looks from the people on the treadmill (can't they see there's miles of sandy beach to walk on) and from the globo-guy doing curls. Rubbing it in would have been describing having room service deliver fresh croissants, hot chocolate, and towels to the beach after my walk this morning. So I won't mention that.... |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# pull- ups 4-7-10C2B 5 burpees 3 rounds 3 power cleans @ 95#, 135#, and 155# Metcon 3 power cleans @ 155# 12 box jumps (did 2 rounds as step ups) 15 burpees 13:27 10 wall balls EMOM for 10 minutes. 100 total. Felt relatively easy. |
Re: The Shed 'O Pain
Wednesday March 5, 2014
AM Session A lovely walk on the beach. [url]http://www.mapmyrun.com/view_workout?w=498659603[/url] PM Session A not so lovely encounter in the hotel gym... This hotel has the nicest gym of any hotel I have ever been in. So it's not the fault of the hotel. They even had a HIIT workout displayed on the white board near the towels and water. The HIIT workout included burpees, KB swings, and GTOs. So it's not the fault of the person running the gym. Maybe it's my fault. I was, after all, wearing a CrossFit t-shirt, and in the land of isolation curls, tricep extensions, crunches and mirrors, CrossFit is the devil. So maybe I brought it on myself, I'll let you decide. I started off by holding a goblet squat with a 25# dumbbell for about two minutes. The father/son team doing isolation curls nearby were able to absorb this in the mirror and ridicule it with a dismissive knowing laught without too much difficulty. After all, I still had my sweats on and the offensive CrossFit t-shirt that barely constrains my Oly Lifting guns were still on. I ignored their little joke at my expense. I moved on to deadlifts. If you know me, you know I have a pretty decent deadlift. The hotel gym had two Oly bars and at least 2,000 pounds of plates. I started with a set of ten, then did sets of 5, then sets of 3 as I progressed in weight. The father and son team, who were still doing isolation curls (20 sets of 10 on each arm?) were having some fun at my expense, apparently my admittedly too large tummy and expansive posterior chain didn't fit their model of "fitness", even as I moved heavier and heavier weights. While I can't disagree with the "bhudda-belly" observation, I do disagree with the "fat-***" comment. I earned that protruding posterior chain. It ain't fat, it's huge. There's a difference. As their soto voce comments became more barbed, that little switch inside me inched towards "danger." On the final deadlift, I dropped the bar. Probably on purpose. Junior jumped. It did make a really impressive racket. So impressive that the attendant from the aerobics room came in to see what had gone wrong. I was putting away the weights and smiled at her and asked if she could bring me another towel. Everything was cool. Except for the father son team who were now onto tricep extensions. I noticed that there was no sweat under their isolation table. They noticed that there was a big puddle of sweat where I had been doing deadlifts. It's Florida, it's humid, I sweat, a lot. Tensions increased. I'd been deadlifting, there was testosterone coursing threw my veins. There was the smell of sweat and iron in the air. After deadlifts I had 10x10 squat cleans at 135# on my schedule. Why should squat cleans anger anyone? I wasn't upset by their isolation exercises, why should anyone be upset by my big movements? I was out of the way, over in the corner, far from the mirrors and the isolation equipment. Why should a weight lifter practicing a weight lifting move upset someone? Maybe it was the CrossFit shirt, which was now displayed, the sweats having been thrown carelessly in the corner. The guns were out, and the curl and tricep extension crowd didn't like what they saw. I'm not saying I have beautiful biceps, but I am saying that if you do as much Oly lifting as I do, you get some bulges. I have some bulges. Bigger bulges than the father son team doing iso exercises. Much bigger. I think this ****ed them off. A lot. "It's really hard to concentrate with you grunting so much," the dad said. The son giggled. Like a little girl. Really, just like my 5 year old niece. "Sorry," I said, not feeling sorry at all. I was earning the puddle of sweat and the old man lifting noises. The squat cleans felt great. The grunts may have gotten a little louder, and a little more frequent. So maybe this is all my fault after all. "I said, it's really hard to concentrate with all that noise," the dad said just a little louder. "Yeah man, and all that sweat is gross," the son added. I realized that I could carry the 135# over to him, clean it, jerk it, and drop it on his head and crush him like a Palmetto bug. I let the thought pass. "It's a gym, it's humid. People sweat," I answered. I turned away, back to my corner, my last chance to de-escalate. On the 100th squat clean I dropped the bar. Maybe on purpose, maybe b/c I'd done 100 squat cleans and there wasn't any chalk and it was humid. Maybe because the bicep and tricep and crunch crowd nearby were eerily quiet. I lift weights, I'm used to noise, I'm not used to quiet in the gym anymore. Father and son were still on tricep extensions. There was still no sweat in their area. "Are you almost done?" the son asked. "Yes," I answered. I reclined against the wall, sweat pouring off me, extremely proud of my 10x10 squat cleans. "Good," the father answered. He gave me the look. You know the look. Everyone knows the look. The "you look away or there's going to be a fight," look. I could have looked away. I should have looked away. I should have walked out the door onto the beach and just enjoyed the glow of a great session practicing for the Pan Am Games. Tim and Jeff know that's not what happened... I didn't look away. I looked back. With "that" look. The "I know and you know that you shouldn't have looked at me that way" look that the guy who knows he's going to win the fight gives the teapot bully who is used to getting away with the look. Maybe because he's rich. Maybe because he's the boss. Maybe because he's surrounded by people who don't ever look back. He could've backed down, he should've backed down, he could have shown his son how to behave when a 250 pound man with bulging muscles whose just deadlifted more than the father and son weigh together and whose just squat cleaned 10x10 at 135# looks back at you. He didn't. I didn't. Someone had to blink. "Maybe if you did some cardio you wouldn't be so fat," the son weighed in with. "Cardio? I went for a walk on the beach this morning," I said. "A walk? That's not cardio. Running is cardio, rowing is cardio." He pointed at the rowers lined up against the far wall. "Rowing?" I asked. Did I mention the amazingly well-appointed hotel gym had four Concept 2 rowers? "Yeah rowing," the kid said. "Maybe I'll do some rowing. Good idea," I said. It only sounded like I was backing down. I was baiting him. Setting him up for humiliation. You know I was baiting him, I know I was baiting him, we all know I was setting him up. Because there was no way that this kid, or his dad, neither of whom had any posterior chain, and neither of whom had any muscle of any description, despite their isolation curls and tricep extensions, was ever going to beat me at rowing. It wasn't going to happen. Not in this world, not in the next. And perhaps beating them at rowing would be a better release then the alternative. I still could've walked away. I didn't need to humiliate them. It's a character flaw, I know it, and one of these days it'll be the end of me. But that day wasn't today. "Don't give yourself a heart attack," the kid said. The father laughed. "Wanna race?" I asked. "Race?" the kid said. "On the rower? We can make a bet or something." "Race? A bet?" the kid said. The father looked at the kid, the kid looked at the father. "You're on," they said together. We haggled, we postured, we negotiated, and finally reached an agreement on the distance (2k) and the bet. The details of the bet don't matter, not because I won, but because they wouldn't pay up. Who would lick up another person's sweat? I should have bet money. Maybe they would have paid. Anyway... 2k later, I'd won. Easily. So easily that the father was convinced the rowers were defective. I'd been rowing at about 18 spm, giving it a nice powerful pull each time, keeping it right around 2:00/500m. The son had been flailing at about 30 (until he quit after about 400m) and the father had been flogging the log at about 28, but not moving the rower b/c he was only pulling the handle about a foot each time, even though travelling the entire length of the rower. He was so convinced that the rowers were defective that he wanted a do-over. I wasn't sure he was going to be able to get up from his rower. But he insisted. "Fine," I said. "You choose the rowers." He took mine, and put me on his. I didn't wipe the sweat off my rower, and it was pretty wet. My shorts and shirt had soaked through on the squat cleans. He had to be pretty motivated for the do-over, there's no way he wanted to lick my sweat off the floor. The son had skulked off into the corner. Apparently the isolation curls and tricep extensions had made him too tired to be able to row. "This is just between you two now," he managed. It was a clever way to escape having to pay up. Only a few of the dozen or so people in the gym had taken any notice of the little showdown. We strapped in, we did another 2k, I won, again, by a much bigger margin. Kudos to the dad though, he finished, in just over 15 minutes. "Didn't want to give you the satisfaction of seeing me quit," he said. I could have held out my hand. I could have said "nice work, way to hang in there." I could have let him off easy. But I didn't. That's the character flaw that's going to get me killed some day. I didn't ask for him to pay up, I just told him to wipe down the rowers. The attendant beat him to it. She had been hovering with Clorox wipes. Finally I just left, like I should have about a half an hour earlier. When will I learn? When will I ever learn? |
Re: The Shed 'O Pain
2 problems
TGU's 5-4-3-2-1/35, 45, 53, 61, 72# 10 pronators each arm 5 rounds 1 problem 5 burpees 10 reverse wrist curls 5 rounds 50 burpees for time: 2:43 PR (last week was 2:59) Last nights metcon was 5 rounds Great story JT (though I'm glad I wasn't there). |
Re: The Shed 'O Pain
Friday March 7, 2014
Rest/Travel day. |
Re: The Shed 'O Pain
Saturday March 8, 2014
Goblet squat and pass through warmup. 30 double under buy-in (2:16, this was ugly) Oly practice (I stank, thank god the meet was last Saturday not today) Snatches to 135#. C&J to 135#. I really didn't have it today. 30 double under cash-out (1:14, much better) |
Re: The Shed 'O Pain
Completed 14.2 at Crossfit Tiffin
Warm up Row 500 meters Mobility Work Overhead squats starting with 10 & 25# plates. Then worked up to 135# with a barbell. Worked in some C2B pull-ups too. Workout 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds. Completed 84 reps. I wasn't really sure what to expect, but I wanted to make it through the round 12. 4 reps short. The 3 minutes goes really fast. Lisa, Mary, and a friend from work came out to cheer me on. It was nice to have them there. |
Re: The Shed 'O Pain
Mobility Work
5 wall balls 5 pull ups 5 burpees 3 rounds Front Squats 5@ 45, 65, 95, 115, and 135# Front Squat @ 155# EMOM 5,5,5,5,3,3,3,3,3,5 Mentally and physically tough. Metcon 10 wall balls 10 T2B 10 KBS 53# 10 minute AMRAP 4 rounds + 20 reps 100 dubs in 1:12 Not much zip today. Just got through it. It was nice having company. |
Re: The Shed 'O Pain
Sunday March 9, 2014
Good to be back at the Shed 'o Pain! goblet squat, pass through, air squat warmup 1x95# OHS 1xC2B (just had to prove I could do both) Half hour doing step ups onto a 12" box carrying 10# in each hand and carrying 10# in may pack (training for Peru). |
Re: The Shed 'O Pain
Monday March 10, 2014
@Tim, nice job moving 641 spots up the leaderboard. 2.5 miles on the treadmill, all uphill, all with 10# in my dorsal duffel. goblet squats, 45# OHS to a box. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 5 pull ups 5 burpees 3 rounds Deadlift 5 135# 5 155# 5 175# 3 195# 3 215# 3 235# 1 255# 1 275# 1 300# Haven't pulled 300 in a long time. Felt good. Metcon "Ryan" 7 muscle ups 21 burpees 5 rounds 15:59 PR Last PR was at Seneca East on 1/2/13. 16:23. 14.3 should be "Ryan." ;) |
Re: The Shed 'O Pain
@Tim, nice job on the 300#. That's enough to bend the bar. Yes you would likely move way up the leaderboard if Ryan were programmed...
Tuesday March 11, 2014 Air squat, goblet squat, pistol progression warmup. Deadlifts for strength. Hang cleans and hang snatches for technique. |
Re: The Shed 'O Pain
30 band pull aparts
3 sets of 3 kettlebell arm bar each arm 20#, 35#, 45# 5 wall balls 5 pull ups 5 burpees 3 rounds Thrusters 5 45# 5 65# 5 85# 5 105# 3 125# 3 135# 2 145# 1 150# 1 155# 1 160# PR [URL="https://www.youtube.com/watch?v=sI8CmI5YmOY"]https://www.youtube.com/watch?v=sI8CmI5YmOY[/URL] Metcon 3 backward rolls over the bar 7 hang power cleans 135# 11 box jumps 24# 5 rounds 12:57 |
Re: The Shed 'O Pain
@Tim, awesome 160# thruster. I love how the chalk/dust flies off the mats when the 160# lands! With a 160# thruster and all the snatch and C&J work you've done we've got to enter you in a master weightlifting comp!
Wednesday March 12, 2014 air squat, goblet squat, pistol progression warmup 5 snatches at 65# 5 c&j at 65# 5 snatches at 95# 5 c&J at 95# walked two miles on the treadmill, all uphill, 25# in the dorsal duffel for the first mile, 10# for the second mile (which was more uphill) 10 OHS at 45# cashout |
Re: The Shed 'O Pain
Thursday March 13, 2014
Goblet squat, pass through, OHS warmup double under buy-in 10 snatches at 45# (did not bend arms on any!) 10 snatches at 95# (bent arms on every *#%$ one) burpee buy out (burpees suck, but who doesn't know that...) |
Re: The Shed 'O Pain
2 problems
TGU's 5-4-3-2-1/35-45-53-61-72# 10 pronators 5 rounds 50 burpees 2:38 PR - That was painful! |
Re: The Shed 'O Pain
Friday March 14, 2014
Oly warmup Snatch practice and drills up to 50kg. Then did 10 attempts at 70kg (my PR) Went 1-10, with 2 near misses, and 7 nfws. Got a great tip from Kim Williams. Drilled it at 50kg. Tried 71kg, got it (a new PR) Tried 72kg, got it (another new PR) By this time I was totally worked, so I quit. |
Re: The Shed 'O Pain
Saturday March 15, 2014
Beware the ides of March... Excellent day training for Peru. [url]http://www.mapmyrun.com/view_workout?w=507825675[/url] [url]https://share.delorme.com/johnkalnay[/url] Also made a 14.3 video and did 14.3 a couple times. [url]http://www.youtube.com/watch?v=OjJd25mzD10&feature=youtu.be[/url] |
Re: The Shed 'O Pain
Completed 14.3 at Crossfit Tiffin.
Mobility Work 500 meter row A few reps of several exercises 5 deadlifts with 95, 135, 185, & 225 Some step ups in between. Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch 95 reps I'm happy with the result. Definitely not my best workout but I'm glad to have been able to complete 5 reps @ 275#. My back held up fine. It feels a little worked but not injured. Lisa, Eric, and others cheered me on. Nice. JT, I really like your tip about getting both legs up on the box before standing up. Gold! |
Re: The Shed 'O Pain
20 band pull aparts
3 kettlebell arm bars each arm 20, 35, 45, 53 4 rounds 5 strict pull ups 10 push ups 15 air squats 3 rounds 14 minutes 1 rope climb on the odds 5 burpees and 10 air squats on the evens HSPU Ring Dips Push ups 10-9-8-7-6-5-4-3-2-1 Didn't time it. Did it while carrying on a conversation with JT. All unbroken but lots of rest in between movements. |
Re: The Shed 'O Pain
Sunday March 16, 2014
goblet squat and pass throughs 3x20# tgu on each side 3x35# tgu on each side 10 ring dips with green band 10 ring dips with blue band 5 shoot throughs 10x45# strict press 10x65# strict press 5x95# strict press 5x115# strict press 3x125 1x135 1x145 1x155 1x165 failed at 175 failed at 170 10x115# push press 10x115# push press 4-5-4-3-2-1 pullups (haven't done pullups in a LONG time). Pondered 14.4 and 14.5 with Tim. I'm thinking we're going to see a 15 minute: amrap of 150 wbs 25 hspu max effort muscle ups and then 12 minutes of: 3-3-6-6-9-9... 95# thrusters T2B |
Re: The Shed 'O Pain
Monday March 17, 2014
"Rest" day (walked 1 very easy mile, worked 14 very long hours) |
Re: The Shed 'O Pain
Tuesday March 18, 2014
Good day training for Peru. Six laps on Hogs Back Hill with my brother. [url]http://www.mapmyrun.com/view_workout?w=510322511[/url] Oly practice on tap for tomorrow. |
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