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Re: The Shed 'O Pain
3 arm bar kettlebell each arm 20-35-45
10 KBS 35, 45, 53 5 burpees 3 rounds Front Squat 2 45# 2 65# 2 95# 2 115# 2 135# 1 155# 1 185# 1 195# Metcon 15 wall balls 10 burpees 7 rounds 14:45 Most unpleasant! EMOM for 5 minutes 2 ring muscle ups 5 T2B First time in a long time I didn't have to turn on any heat. |
Re: The Shed 'O Pain
Wednesday March 19, 2014
I felt slow and weak today, maybe related to yesterday's 1:15 hill walk? goblet squat and pass throughs snatches and C&J 5 each at 45#, really focusing on chest and butt rising at same time 5 each at 65#, ... 5 each at 95#, ... Just didn't feel like I could go any heavier. back squats 5x45# 5x135# 20x225# (this felt like the hardest thing I've done in a long time, I have no motor left, have to transition back into high intensity interval training as soon as I get back from Peru) |
Re: The Shed 'O Pain
3 kettlebell arm bars each arm 20#, 35#, 45#
10 KBS 35, 45, 53# 5 pull ups 5 burpees 3 rounds Back Squat 5 45# 5 65# 5 95# 3 115# 3 135# 3 155# 1 185# 1 205# 1 225# Metcon 50 thrusters 45# 50 double unders 5 muscle ups 35 thrusters 45# 50 double unders 10 muscle ups 20 thrusters 45# 50 double unders 15 muscle ups 21:10 |
Re: The Shed 'O Pain
Thursday March 20, 2014
UD 60, OSU 59 Go Flyers! Held a goblet squat two minutes. Did 10 pass throughs. Held a 45# OHS for 15 seconds, then did 10 OHSx45# Cindi Has A Rope buy-in 25 wall balls (got them unbroken) 5 rounds, for time: 3 pullups 6 push ups 9 air squats 12 single unders 3 double unders The sun went behind the clouds during the metcon so I wasn't able to record my time. I have NO motor. All this Oly lifting has made me strong, and all the training for Peru has got it to where I can walk uphill for hours on end, but I got so gassed I didn't make even one round unbroken... Will certainly need to address this when I get back from Peru. |
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 5 pull ups 10 push ups 15 air squats 3 rounds 1:56 I can't imagine maintaining this pace for 20 minutes. |
Re: The Shed 'O Pain
Friday March 21, 2014
First full day of spring. Lots of random things.... coaching, encouraging, screaming, snatching (hit a PR), talking, plotting, coaching, laughing with the kids, an all round good day in the sunshine on the north coast. [url]http://youtu.be/_FACUSsp1h0[/url] |
Re: The Shed 'O Pain
Saturday March 22, 2014
A hilly 4+ miles, some in the mud... [url]http://www.mapmyrun.com/view_workout?w=514161711[/url] |
Re: The Shed 'O Pain
Performed 14.4 at Crossfit Tiffin.
Mobility Work Rowing, T2B, Wall balls, and Power cleans to warm up. Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups 176 reps Four reps short of the muscle ups. :ranting2: Everything went according to plan except the cleans. I arrived at the cleans at about 9:30. I thought I might be able to complete the 30 reps in four minutes and still 30 seconds to get 1 or 2 muscle ups. Didn't happen. I was pretty gassed from the wall balls and could only complete 26 reps. A good experience nonetheless. Eric was my judge and Lisa helped me count out the pace. Afterwards, we watched Eric and others complete the wod. Eric got 206 reps. Even after not lifting anything heavy in a year he still crushed it. It was good to see him get after it again. |
Re: The Shed 'O Pain
Mobility Work
30 OHS PVC 3 Kettlebell Arm Bars 20#, 35#, 45# 3 rounds 5 Front Squats 45, 65, 95, 115, 135, 155, 165, 175# 20 minute Air Dyne 30 seconds work, 30 seconds rest Kept it between 6.5 and 7.5 2 minute cool down at 2.5-3 I need to do more Air Dyne and rower work. Good conversations with JT. |
Re: The Shed 'O Pain
Sunday March 23, 2014
Dear CrossFit, 14.4 was a HUGE victory for me. No I'm not officially in the Open this year, but yes I dabble in the WODs anyway. Yesterday I got 61 reps in 14.4, which represents a remarkable improvement over the past year. Recall that last year in the GTO/T2B 3-3-6-6-... WOD that I scored 3 b/c I couldn't get a single T2B that counted. After 50 weeks of mobility work and attention to this T2B goat, I was able to go 11 for 70 attempts on T2B in my own private 14.4. Due to my levers, mobility, and prosthetic, T2B are usually "shins to bar" for me. I can string together 20 shins to bar, but am still challenged by T2B. As the piece-de-resistance, today, the day after my own private 14.4, I was able to string three legit T2B together. By this time next year? I hope to be hitting over .400 on T2B. Like so many of you, the Open is about measuring and accountability and rejoicing over successes. 11 T2B in ten minutes (I cruised to 60 calories in 4 minutes) represents a phenomenal success. I hope your Open provides you with similar moments of clarity and hope. Today? Lots of speculating over 14.5, mobility work, worked the OHS goat, worked the ring dip goat, worked the T2B goat (went 15 for 50, with 3 in a row at the end!). Deadlifts up to 415 pounds, then 5x255. |
Re: The Shed 'O Pain
3 Kettlebell Arm Bars each arm 20, 35, 45#
10 KBS 35, 45, 53# 5 strict pull ups 5 burpees 3 rounds Metcon: 10 minutes for max points (reps) Rope Climb- 10 points each Rope Pull-up- 1 point each Ring Dips- 2 points each Push-ups- 1 point each Box Jump 20″- 1 point each You may do any of the above movements in any amount in any order. 272 points I did rounds of: 2 rope climbs 10 ring dips 10 box jumps 10 push ups I was hoping to get 6 rounds. I didn't even get 5 rounds. Deceptively hard. I think I would have gotten more points just doing rope climbs and push ups. Skills EMOMx10: Odd: 3 Muscle ups Even: 30 double unders Found a new (new to me) site I like a lot. Awesome programming for athletes who want to peak during the Open. [URL="http://competitorswod.blogspot.com"]http://competitorswod.blogspot.com[/URL] WFS (I didn't see anything offensive.) |
Re: The Shed 'O Pain
Tuesday March 25, 2014
Goblet squat, pass through, OHS mobility warmup 10x45# OHS, worked on dropping down and bouncing up instead of feeling for it. 5x45# snatch 5x45# c&J 10x95# snatch, worked on brushing belly with bar and being fast 10x95# c&j, same drills really felt fast and strong today, would have been fun to try something heavier, but all I have hear are the metal weights and wood floor... dumbbell push presses 10x10# with each hand 10x15# with each hand 10x20# with each hand 10x25# with each hand 10x30# with each hand 10x35# with each hand (this got hard) 10x40# with each hand (this got really hard) 20 burpee buy-out. I did them unbroken, though an impartial observer may have had difficulty discerning whether I was actually moving at times. I have no motor at all. |
Re: The Shed 'O Pain
Wednesday March 26, 2014
Walked 2.5 miles uphill on the treadmill (@10%) 5x45 back squat 20x135 back squat Back squats are much harder after walking 2.5 miles uphill! |
Re: The Shed 'O Pain
Mobility Work
3 Kettlebell Arm Bars each arm 35, 45, 53# Wall Balls 5,5,10 5 pull ups 3 rounds Thrusters 7 @ 45, 65, & 95# EMOM for 10 minutes 7 thrusters @ 95# on even minutes 7 burpees on odd minutes 5 minute rest 5 HSPU 5 Strict Pull Ups 10 rounds 11:23 |
Re: The Shed 'O Pain
1 Attachment(s)
Thursday March 27, 2014
Rest day (which usually means 12-14+ hours at my desk) At least it's a good view. (Yes Lake Erie is still frozen) |
Re: The Shed 'O Pain
3 problems
TGUs 5-4-3-2-1/35, 45, 53, 61, 72# 10 band pull aparts 10 pronators each arm 5 rounds 50 burpees for time: 2:52 |
Re: The Shed 'O Pain
Friday March 28, 2014
Oly warmup, oly practice, 74kg snatch (PR). [url]http://www.coachseye.com/vr4k?utm_source=ios&utm_medium=app&utm_content=watch_copy&utm_campaign=shared_email4-0[/url] |
Re: The Shed 'O Pain
Completed 14.5 at Crossfit Tiffin.
Row 500 meters Mobility Work Thrusters @ 55 and 95# A few burpees. Workout 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees 19:43 Very happy with my performance. I knew I would have to dig deep to be under 20 minutes. Thought about a game plan beforehand and it worked nicely (first time I think). Eric judged (and cheered) me and JT made sure I stuck to the plan (Thanks buddy). He also cheered very enthusiastically and it definitely helped. I really enjoyed the Open this year. I got a little too spun up about it last year and this year was much more relaxed and fun. Crossfit Tiffin is a great box. Everyone is very encouraging and glad to see you when you come. They also have a lot of fire-breathers! The four owners love Crossfit and it shows. I'm sad I don't have an excuse now to visit every week. But I will visit often. |
Re: The Shed 'O Pain
Saturday March 29, 2014
C&J practice at CrossFit Tiffin Made 230#, made 240#, failed at 250#. [url]http://youtu.be/y3rMeQk1_6I[/url] Watched Tim put a cap on The Open. An extremely impressive performance. |
Re: The Shed 'O Pain
2 problems
3 KB Arm Bars 20, 35, 45, 53, 53# 10 Band Pull Aparts 10 Pronators each arm 5 rounds 2 problems 10 Bat Wings 25# each 10 reverse wrist curls 45# 5 rounds Everything feels pretty good, which is surprising after the slaughter yesterday. |
Re: The Shed 'O Pain
Sunday March 30, 2014
"Rest" day worked 6:30 to9:00 did homework with the girls 9:00 to 12:00 lunch 12 to 12:15 more homework 12:15 to 3:00 drove home and rested 2:30 to 6:30 worked 6:30 to now (8:49) with another hour or two to go. Does this really qualify as a "rest" day? |
Re: The Shed 'O Pain
Monday March 31, 2014
Excellent training walk for Peru, 1300 ft elevation gain in 4.3 miles. Nice warm and bright spring sunshine. [url]http://www.mapmyrun.com/view_workout?w=521998612[/url] |
Re: The Shed 'O Pain
3 TGUs each arm 35, 45, 53, 61, 72#
20 second L-Sit (This was very tough!) 5 rounds Metcon: 12 AMRAP 21 Double Unders 15 KBS 53# 20 Abmat Sit-ups 5 + 21 reps Had a jump rope malfunction. Had to use my older rope. Much tougher. Every 30 seconds for 10 minutes. 1 strict muscle up (20 total) |
Re: The Shed 'O Pain
Tuesday April 1, 2014
Another good day training for Peru. Windy but warm (71F at the end) and hilly. [url]http://www.mapmyrun.com/view_workout?w=523083714[/url] Got my first strict muscle up! (;) |
Re: The Shed 'O Pain
I took advantage of the weather and I ran a mile. 7:17 :run:
I have a feeling there's a story behind JT's first strict muscle up. ;) |
Re: The Shed 'O Pain
This second workout was a really really really really ... really bad idea. I can barely move. [url]http://www.mapmyrun.com/view_workout?w=523264382[/url]
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Re: The Shed 'O Pain
1 problem
5 GHD Sit-ups 10 Pronators each arm 5 rounds 1 Problem 10 Hip Extensions 10 Reverse Wrist Curls 45# 5 rounds Set of Pyramid Hang-board Training 10 push-ups 10 Bat Wings 5 rounds |
Re: The Shed 'O Pain
Wednesday April 2, 2014
Held a goblet squat for two minutes. Was going to do deadlifts up to 20x225. I had nothing, so I did 5x135 and 5x135. Did Snatch and C&J technique practice at 65# and 95#. That's all I had. Did some push presses with dumbells, then conceded that I need a rest day. |
Re: The Shed 'O Pain
Mobility Work
3 KB Arm Bars each arm 35, 45, 53# 10 KBS 35, 45, 53# 5 pull ups 5 Burpees 3 rounds 2 Clean and Jerks Worked up to 155#. 10 HSPU 20 Strict Pull-ups 30 Jumping Lunges 2 rounds 9:40 Must of irritated my groin injury running the other day. Hurt pretty bad today. Loosening it up with a light workout made it feel better. |
Re: The Shed 'O Pain
Thursday April 3, 2014
Rest Day. |
Re: The Shed 'O Pain
Friday April 4, 2014
Oly practice, went 7 for 11 at 70kg on the snatch. Got some coaching. Have an upset stomach.... |
Re: The Shed 'O Pain
Bouldered at CRG with Jeff. Good to see Jeff and get some bouldering in. Did lots of moderates.
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Re: The Shed 'O Pain
Mobility Work
3 KB Arm Bars each arm 5 Wall Balls 5 pull ups 5 burpees 1. Clean Complex work up to a heavy set of: Squat Clean + Front Squat + Jerk 2 reps @ 45, 65, 95, 115, 135, and 155# Took me a few reps to get the hang of the complex. Kept on losing my pinkie and I couldn't get it back smoothly. 2. 5 RFT: 10 TTB 8 DB Thrusters, 40# 12 DB Walking Lunges Steps, 20# and 15# kettlebells (6/side) 200m Run 18:11 Did 5 bar muscle ups to practice the skill. Beautiful morning. Body felt pretty good this morning. First time all week. |
Re: The Shed 'O Pain
2 problems
3 TGUs each arm 35, 45, 53, 61, & 72# 10 pronators each arm 5 rounds 1 problem 5 bat wings 40# 10 reverse wrist curls 5 rounds Finished up with a few bar muscle ups. |
Re: The Shed 'O Pain
Mobility Work
10 wall balls 5 pull ups 5 burpees 10 band pull aparts "Jackie" (sort of) 1 mile air-dyne 50 Thrusters 45# 30 pull ups 9:40 3 Front Squats 95, 115, 135, 155, 165, 175# |
Re: The Shed 'O Pain
3 Problems
5 Bottoms up KB presses 20#, 20#, 35#, 35#, 20# 10 Pronators each arm 5 rounds 1 muscle up every 30 seconds for 10 minutes. |
Re: The Shed 'O Pain
Mobility Work
3 KB arm bars 20, 35, 45# 10 KBS 35, 45, 53# 5 pull ups 5 burpees 3 rounds 5 Deadlifts 135, 155, 185, 225 HSPU 1-2-3-4 "Diane" 21-15-9 of Deadlifts @ 225 HSPU 8:43 |
Re: The Shed 'O Pain
Bouldered at CRG with Kent. Did lots of easy to moderate problems.
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Re: The Shed 'O Pain
Mobility Work (lots)
10 Thrusters 45#, 45#, and 65# 5 pull ups 5 burpees 3 candlesticks 3 rounds 5 thrusters @ 95# "Fran" 21-15-9 95# thrusters pull ups 8:13 First Round thrusters 7-7-7 pull ups 3-3-3-3-3-3-3 (drop, take 3 breathes, back on) Second Rounds thrusters 8-7 pull ups 5-5-5 Last rounds thrusters unbroken pull ups unbroken I am satisfied with my performance. Thrusters are finally mine. They're hard, but I don't feel like I am going to hurt myself doing them. If you know me you know that is a huge step forward. My history with thrusters is not pretty. Pull ups were easy. If you don't burn yourself out on the first set, you can last a long time. |
Re: The Shed 'O Pain
2 problems
3 TGU's 35, 45, 53, 61, 72# 10 pronators 5 rounds 1 problem 15 push ups 10 reverse wrist curls 5 rounds |
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