Re: The Shed 'O Pain
 

Sunday August 25, 2013
(early morning session)

2012 CrossFit Friendship Master's Challenge Skill Ladder
Y = completed
F = tried and failed
DNA = did not attempt

Y 1 minute goblet squat, 53#
Y 30 second front plank
Y 30 second left plank
Y 30 second right plank
Y 30 second bar hang
F 30 second handstand hold against wall (wasn't able to kick up onto wall)
F 30 dubs (only got 16)
Y 44# TGU (did two)
Y 3 dead hang pullups
Y 2 kipping ring dips
Y 5 one arm kb-ohs, 44#
F 2 skin the cats (forgot to try these)
S 5 pistols (scaled to 24" box)
F 1 20’ rope climb (no rope available)
DNA 3 hspu
DNA 5 yard handstand walk
Y 10 second l-sit
DNA 1 muscle up

It was early morning, and I forgot to set my equipment up properly before the attempts. So I was rushing to raise/lower rings. I bought a rope for the barn but forgot to put it up. Will try this again next weekend (and every weekend until the October comp) to find my goats (it won't be a difficult search, they've been the same for years) and work on them. I really liked the idea of doing pistol progressions to a box. Each week/month you lower the box a little until you don't need it at all.

Re: The Shed 'O Pain
 

Mobility Work
10 wallballs
5 pull-ups
5 burpees
3 rounds

OHS 5-45#, 5-65#, 5-95#

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps
6 rounds + 12 reps

Re: The Shed 'O Pain
 

Sunday August 25, 2013

Eight reasons to train.
[url]http://jtkalnaynovels.wordpress.com/2013/08/25/dear-crossfit-eight-reasons-to-train/[/url]

Re: The Shed 'O Pain
 

Sunday August 25, 2013 (late pm session)

Row 500m warmup

Strict Press
10x45
5x65
5x95
3x115
3x135
failed at 145
5x105
5x105
5x105

Ten rowing intervals, 30 seconds hard, 20 seconds rest

Really need to address heart and lungs.

Re: The Shed 'O Pain
 

@CrossFit retweeted one of my tweets.
My blog had a lot of hits today...

Monday August 26, noon session

running warmup
600m run (2:57, "ran" the whole way)

2 minutes ME pushups: 30

20 minutes to find 1RM C&J
235 (couldn't clean 245, legs were tired from running, shoulders were tired from yesterday's presses)

The Incredible Hulk
20 minutes, AMRAP
5 DL 95#
5 Hang Power Clean 95#
5 front squat 95#
5 push press 95#
5 back squat 95#

156 reps (could not have possibly done one more rep).

Tomorrow will be a rest day...

Re: The Shed 'O Pain
 

1 Problem
10 Pronators
5 rounds

Metolius Hangboard Workout - 15 minutes

EMOM for 5 minutes
10 finger curls
10 reverse wrist curls

JT-I may try the workout you did called "The Incredible Hulk." It sounds like a doozy.

Re: The Shed 'O Pain
 

Monday August 26th, 2013 (pm session)

Press, Push Press, Jerk, technique class.

@Tim, yes The Incredible Hulk was a doozy.
It's like the bear complex, but it just keeps going and going and going....

Re: The Shed 'O Pain
 

Tuesday August 27, 2013

Rest Day

Already had my second nap, and there is a third on the horizon.

Will do the deadlift technique sessin this evening but won't actually lift anything heavier than a medicine ball.

Re: The Shed 'O Pain
 

Wednesday August 28, 2013

Today's WOD at Ctown was a total sh*t storm.
[url]http://jtkalnaynovels.wordpress.com/2013/08/28/dear-crossfit-expectations-and-turning-off-the-brain/[/url]

Bottom line, some pretty sexy snatch (165) and deadlift (455) numbers.
And, people were actually able to swim in the puddle of sweat I produced.
I'm not sure why they wanted to? Maybe b/c "it was there". But it was gross...

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, & 53#
5 pull-ups
5 burpees
3 rounds

Ten rounds for load and time of:
1 Clean and Jerk 135#
5 Pull-ups
10 Push-ups
15 Squats
15:21

Brutally hot in the Shed this afternoon.

Re: The Shed 'O Pain
 

Wednesday 8-28-2013
Ran in the Rocky River Reservation after work today. It was only 2.9 miles in 27:37 (9:30 min/mi pace) but it was nice to hit the pavement again for a change.

@JT, Nice to see your blog post got 1,249 hits on the CrossFit Facebook page.

@Tim and JT, I'm planning to stay home this weekend (Lena is going to The Red). I would love to do "something" (climb, run, swim, CrossFit) with you guys.

Re: The Shed 'O Pain
 

Thursday August 29, 2013

Planning a short metcon and some USAW weightlifting training.

Am doing a rowing certification on Saturday, but hope to see you guys on Sunday and/or Monday. Maybe a reservoir WOD?

Re: The Shed 'O Pain
 

1 problem
3 TGU's each arm 35, 45, 53, 61, 72
10 pronators
5 rounds

Metolius Hangboard Workout

10 finger curls
10 reverse wrist curls
EMOM 5 minutes

JT & Jeff - As far as I know Sunday or Monday would work. Although I haven't checked with Lisa yet. I'll text you both tomorrow night.

Re: The Shed 'O Pain
 

Thursday August 29, 2013

1 hour USAW class on the first part of the clean.

1 hour one-on-one with Julie working air squat and OHS.

Doubled my PR OHS. (double PVC is still PVC... ;))

[url]http://jtkalnaynovels.wordpress.com/2013/08/30/dear-crossfit-technique-and-second-chances/[/url]

@Tim, @Jeff,
Yes to sunday and monday, am at a rowing cert all day Saturday.

Re: The Shed 'O Pain
 

Friday August 30, 2013

A total sh*tstorm at the box...

Warmup:
Row 500m, 5 med ball cleans, 5 kb swings
Row 250m, 5 med ball cleans, 5 kb swings
(Was supposed to be a partner wod, but there were an odd number of people and no-one picked the old guy. For some reason this got me yelled at by the coach {who apparently didn't realize that 11/2 leaves a remainder of 1!} So we were off on the wrong foot)

10 minutes to find 1RM thruster.
155, huge PR for me, in part b/c of how the USAW coaches have taught me to use my hamstrings and hips better. Apparently hitting a PR isn't good enough though. Second wrong foot in under 15 minutes.

16 minutes, EMOM
odd minutes, 3x95# thruster
even minutes, 3 muscle ups (or 6 CtB + 3 HR pushups)
All the bar space was full, so I went to rings. While doing the C2B I tried go get a muscle up. Third wrong foot, scorn, wrath, unintelligible instruction, I got ****ed and turned my ears off. Found a bar on a back squat rack for the rest of the rounds.

5 minutes rest (steam coming off my head from WOD and from still being angry. For some reason my button just got pushed. It wasn't pretty).

THEN, Diane (which I scaled to 155 and pushups off an 18" box.
9:42.
I couldn't move for 5 minutes after finishing. I was sitting on the box and sweat was running off me like there was a faucet on. It was gross. There was so much sweat it pooled and started to flow in a little river into another where a guy was putting away his stuff. Apparently this grossed out a couple of the other people in the box, who put the cherry and whipped cream on top of the sh*t sundae that was today.

Maybe it's a good thing that I'm going to Canada for a week and will have a week off from the box...

Re: The Shed 'O Pain
 

1 Problem
10 hip extensions
10 pronators each arm
5 rounds

1 problem
10 GHD sit-ups
10 reverse wrist curls
5 rounds

1 problem
2 bar muscle ups
5 rounds

1 problem
5 6" deficit HSPU Tough.
5 rounds

Afterwards I spent about 10 minutes practicing balancing on one arm on the parallettes. Obviously my legs were on the back wall. My right arm is definitely stronger than the left.

Re: The Shed 'O Pain
 

Saturday, August 31, 2013

Incredible day "on the erg" with Erin Cafaro, two time Olympic Gold Medalist.
[url]http://jtkalnaynovels.wordpress.com/2013/08/31/dear-crossfit-on-the-erg-with-erin-cafaro-two-time-olympic-gold-medalist/[/url]

2 killer Wods

32 Tabata Intervals
8 with damper at 5
8 with damper at 10
8 with damper at 1
8 with damper at 3
For first of each 8 had to produce watts that matched your body weight.
For each successive rep had to increase watts by 10%

By the end of this wod (A) you are gassed and (B) you understand the damper.

20 minutes, EMOM
even minutes, row 200m
odd minutes, 3 front squats

I highly recommend Erin as a teacher.

Re: The Shed 'O Pain
 

Sunday September 1, 2013

Hotshots 19 (52:19)
Epic WOD with Tim and Jeff at CrossFit Tiffin.

[url]http://jtkalnaynovels.wordpress.com/2013/09/01/dear-crossfit-in-memory-of-hotshots-19/[/url]

Re: The Shed 'O Pain
 

Worked out at Crossfit Tiffin with Jeff, JT, Jared, Justin and others.

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps-I used 95#.
7 Strict Pull-ups
Run 400 meters
39:53
A real suckfest. I was glad to do it with good friends who were suffering with me and to celebrate the lives of 19 people who died doing their job for their community.

Re: The Shed 'O Pain
 

Monday September 2, 2013

Worked the skills ladder:

Y, 1 minute goblet squat, 53# (held for three minutes)
Y, 30 second front plank
Y, 30 second left plank
Y, 30 second right plank
Y, 30 second bar hang
Y, 30 second handstand hold against wall (had no trouble kicking up today)
Y, 30 dubs (got 33 unbroken) [url]http://youtu.be/VElYVtGuUHs[/url]
Y, 44# TGU (did 3 on each side)
Y, 3 dead hang pullups (did 6)
Y, 2 kipping ring dips (did an extra set of 15 with a band)
Y, 5 one arm kb-ohs, 44# (did 6 on each side)
??, 2 skin the cats (not sure if my depth met the standard)

scaled, 5 pistols (did 5 on each side to a 21" box, then 5 on each side to a 17" box, one step at a time through the progression)
F, 1 20’ rope climb (got some good tips from Tim and figured out a better way than the way I was doing it. Need to practice getting the feet locked in quicker)
DNF, 3 hspu (didn't even try)
DNF, 5 yard handstand walk (didn't even try)
Y, 10 second l-sit (held for 15 seconds)
DNF, 1 muscle up (didn't even try)

Did some shoot throughs then washed and vacuumed the car.

Re: The Shed 'O Pain
 

1 problem
10 pronators each arm
5 rounds

1 problem
10 reserve wrist curls
5 rounds

1 minute traversing wall
1 minute rest
2 minute traversing wall
2 minute rest
3 minute traversing wall
3 minute rest
2 minute traversing wall
2 minute rest
1 minute traversing wall

Re: The Shed 'O Pain
 

Sunday 9-1-2013
Went to Crossfit Tiffin with Tim, JT.

Warmed up on the rower getting form tips from JT after his rowing cert.

"Hotshots 19"

Six rounds for time of:
30 Squats
19 Power clean 75 lbs. (Rx 135 lbs.)
7 ring rows (Rx Strict Pull-ups)
Run 400 meters
51:27

I haven't done much in the last two months, so I was happy just to finish this workout even as scaled as it was.

Monday 9-2-2013
Ran 4.65mi. in 41:46 (8:59 min/mi pace). Legs had no strength, had to keep stopping.

CRG was closed so I didn't get to climb today.

Re: The Shed 'O Pain
 

10 wallballs
5 pull ups
5 burpees
3 rounds

Front Squat
5 65
5 95
5 115
3 135
3 155
3 165
1 175
1 190
1 205 miss

METCON
9 4" deficit HSPU 1st set: unbroken, 2nd set: 6&3, 3rd set: 5&4
50 KBS 1 pood
9 bar muscle ups (did all mu in sets of 3)
3 rounds
19:23
Awesome Outlaw wod!

Re: The Shed 'O Pain
 

Tuesday, Wednesday, Thursday 9/3-5

Supporting The Long Walk To Sanity
Walked 26+ miles (and got in a few pullups)

[url]http://jtkalnaynovels.wordpress.com/2013/09/05/dear-crossfit-ptsd-and-the-long-walk-to-sanity/[/url]

Re: The Shed 'O Pain
 

1 problem
10 burpees
10 pronators each arm
5 rounds

1 problem
15 hip extensions
10 reverse wrist curls
5 rounds

1 problem
10 GHD sit-ups
5 rounds

1 problem
15 push ups
5 rounds

Pleasant in the Shed tonight.

Re: The Shed 'O Pain
 

Tuesday 9-3-2013
Bouldered at CRG.

Warm-up:
100 single-unders
50 double-unders

5 rounds of:
5 problems (mostly easy to moderate)
10 push-ups
5 HSPU

Wednesday 9-5-2013
Bouldered at CRG.

Warm-up:
100 single-unders
50 double-unders

4 rounds of:
5 problems (mostly easy to moderate)
10 push-ups
5 HSPU

Spent some time working a really hard problem with all pinches. Also worked on handstands and press to handstand.

Re: The Shed 'O Pain
 

Friday September 6, 2013

"Rest" Day (if you count driving 500 miles as rest...)

Glad to be back in the US of A.

Re: The Shed 'O Pain
 

Saturday September 7, 2013

Rowing and jump rope warmup.

Back squats to 315#.

Metcon: "Dig a hole with goats" (find two movements that need improvement, make a 10 minute couplet)
5 rounds of:
10 24" box ups
10 T2B

After:
worked on HSPU (got a 2 ab mat HSPU)
worked on clamping the rope better with my feet.
did some shoulder mobilization

Re: The Shed 'O Pain
 

Ended up going to Crossfit Tiffin with JT.

Started by coaching a small group of eager young men on the muscle up.
Then did 500 meters on the rower.

Overhead Squat
5 45#
5 65#
5 95#
3 115#
3 135#
3 155#
1 175# miss
1 175# miss
1 175#
1 185# miss

METCON
50 double unders
15 burpees
5 power cleans 135#
5 rounds
24:29
A real grind.

500 meter row to cool down.

Between last night's football game and today's workout I am bone tired.

Re: The Shed 'O Pain
 

1 problem
10 pronators each arm
5 rounds

1 problem
10 reverse wrist curls
5 rounds

Spent about an hour working the orange problem. I made some real progress. It now feels possible. Spent the most time on the last move. In the video it looks easy, but it took me 30 minutes to get every little nuance just right. It's calling your name Jeff. On a cool day we can work it.
[URL="http://www.youtube.com/watch?v=aXofujt5a4c&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=aXofujt5a4c&feature=youtube_gdata_player[/URL]

Re: The Shed 'O Pain
 

Sunday September 8, 2013

Jump rope practice
Presses to 165# (Shed PR for me)
OHS to 45#

Death by Burpee (made it through round of 9)
Death by KBS (made it through round of 17)

Practiced kicking up to the HSPU and doing 1" HSPU.

Re: The Shed 'O Pain
 

Monday September 9, 2013

Warmup
2x
200m, 10 squats holding at bottom for 5 seconds, calf smashing, thigh smashing, pseudo-pigeon.

15 minutes to find 10 (Ten) RM of back squat
145#

3x8 good mornings (45, 55, 65)

Metcon
21-15-9
thrusters (85#, did 15, 12, 9)
calorie row (did 21, 15, 9)

I had to bite my tongue while watching people row, the coach doesn't know about rowing...

Re: The Shed 'O Pain
 

Mobility Work
5 pull ups
10 push ups
15 air squats
3 rounds

21-15-9 reps of
Hang squat clean, 40 pound dumbbells
Handstand push-ups
9:30

1 mile cooldown on the Air-Dyne.

Re: The Shed 'O Pain
 

Tuesday September 10, 2013

Warmup
pushups, inchworms, dislocates, holding a handstand against the wall

15 Minutes to Find 10RM of Strict Press
10x45
10x75
10x95
10x115 (just eked out the last one)

EMOM, 10 minutes
3 hang power cleans, 75#
ten double unders
(I had to sit out the 6th round)
(on the final round I got 42 dubs in a row)

5 rounds, for time, of:
7 KB push presses, right arm, 35#
5 burpees
7 KB push presses, left arm, 35#
10 eye level KBS, 35#
(Rx was 10@45, 20, 10@45, 20@45)
(There's no way I was doing Rx in 93 heat...)

Re: The Shed 'O Pain
 

30 minute hangboard workout. Too hot to do much else.

Re: The Shed 'O Pain
 

5 pull ups
10 push ups
15 air squats
3 rounds
Squat: 3 reps of 45#, 65#, 95#, 115, 135#, 155#.

10 X 3 HBBS 185# with 2 minutes rest between. Started with 205 and quickly switched to 185#.

Conditioning
30 Muscle-Ups for time, with a 5 Burpee buy-in EMOM beginning when the clock starts.
9:55
Harder than I thought it would be. You never get a chance to catch your breath. I was thinking sub 8. Barely got sub 10.

Re: The Shed 'O Pain
 

Oh those EMOM where you have to do a burpee buy-in every minute are brutal. Kalsu was the hardest thing I ever attempted in CrossFit. It was a double puke DNF.

Yesterday was a rest day, if you count walking 1.5 miles to the stadium to watch the Indians sleep walk for 3 hours through a loss to the royals in 95F heat and then walking 1.5 miles home as "rest".

Today will include some rowing and something heavy, haven't decided yet.

Friday will be Oly lessons at the new CrossFit in Grafton.
Saturday will be StrongMan Cert in Akron.

Shed on sunday?

Re: The Shed 'O Pain
 

Thursday September 12, 2013

I'd been having trouble breathing on monday/tuesday/wednesday, but assumed it was due to over-eating associated with 9/11 PTSD and to getting over-heated and dehydrated Monday and then again tuesday.

So, after yesterday's "rest day" (more overheating), I decided that today's WOD should be:

3 minute AMRAP burpees
1 minute rest
3 minute AMRAP thrusters (95#)
1 minute rest
3 minute AMRAP T2B
1 minute rest
3 minute AMRAP walking lunges holding 20# in each hand.

This was a :censored: bad idea.
After getting 25, 16, 28, 33 I experienced the rare double-ended :Flush000:pukie.:icon_spee
Life is really annoying sometimes.

Re: The Shed 'O Pain
 

1 problem
10 pronators each arm
5 rounds

1 problem
10 reverse wrist curls
5 rounds

Worked the orange problem for about 30 minutes.

Re: The Shed 'O Pain
 

Friday September 13, 2013

Oly lifting class with USAW coach.
Worked on footwork and opening the hip with the knee bent.
Didn't go very heavy (only 100kg C&J) b/c I have the strongman cert with Rob Orlando tomorrow.

Flipping tires, lifting Atlas stones, lifting beer kegs, carrying the farmer handles, and carrying the yoke, ought to be a painful/fun day!