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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. |
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. |
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...) |
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. |
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) |
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. |
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... |
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... |
Re: The Shed 'O Pain
Bouldered at CRG with Jeff and Norm. Fun.
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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. |
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# |
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 |
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. |
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) |
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 |
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 |
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. |
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... |
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 |
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. |
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? |
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 |
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. |
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. |
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! |
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 |
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! |
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 |
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! |
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 |
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. |
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 |
Re: The Shed 'O Pain
Bouldered at CRG with Jeff and Norm. I'm tuckered out.
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Re: The Shed 'O Pain
Saturday February 7, 2015
Rest Day, really feeling yesterday's heavy C&J |
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. |
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... |
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 |
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. |
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. |
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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