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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

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
[url]http://www.coachseye.com/rn2N[/url]
[url]http://www.coachseye.com/69NN[/url]

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

1st AMRAP
6 snatches (115#), 24 double unders
60 reps

2nd AMRAP
6 sumo deadlift high pulls (95#), 14 burpees
40 reps

3rd AMRAP
6 thrusters (135#), 24 situps
46 reps

4th AMRAP
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
30 HSPU
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB
12:25

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
[url]http://www.youtube.com/watch?v=YHIilRAXFhU[/url]

Snatch: 50, 60, 75 (miss)
[url]http://www.youtube.com/watch?v=nQyoWMP-Dto&sns=em[/url]

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


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