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Re: The Shed 'O Pain
10 KBS
5 pull ups 5 burpees 3 rounds Metcon 10 TTB 15 Box Jumps 24" 20 Wall Balls AMRAP 15 minutes 4 rounds even Deadlift 2 @ 135, 155, 185, 205, 225, 245, 265, 285, and 1 @ 305#. C2B Progression 5 C2B pull ups EMOM for 10 minutes. I experimented with some different grips. Standard, reverse, and alternating. 100 Double Unders 1:13 Got to 65 unbroken. Shoulders were tired. |
Re: The Shed 'O Pain
Thursday May 29, 2014
Heavy jerk practice, taking it from the rack. Friday May 30, 2014 [url]http://www.coachseye.com/v/C0BD[/url] Deads to 455, then 10x315 standard grip, then 10x225 snatch grip. Finished up with 20 jerks at 75# really trying to "punch" up to get low. My jerk has suffered as I've focused on the snatch. |
Re: The Shed 'O Pain
Saturday May 31, 2014
Good to see Jeff at the Shed 'o Pain, that ought to be a regular occurrence! Mobility work. OHS practice, got a 105# OHS! That's a 40# PR!!!! Clean and Jerk (with full squat clean) 5x95 5x125 5x145 5x165 (these were starting to feel heavy by the end....) Pistol practice. Handstand practice. |
Re: The Shed 'O Pain
Had JT and Jeff over to the Shed today. Always good to have company.
2 problems 3 TGU's 35, 45, 53, 61, 72# 5 rounds 1 problem 10 wall balls 5 rounds Practiced some gymnastic stuff too and 100 band pull aparts. Shoulder was bothering me a little today. |
Re: The Shed 'O Pain
Saturday May 31, 24
PM Session walked three laps around the farm, which was a good thing, until I used it as an excuse to have a little ice cream, which turned into a little more ice cream, which as a bad thing. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53# 5 L Pull-Ups 5 Burpees 3 Rounds Back Squat 3 45# 3 65# 3 95# 1 115# 1 135# 1 155# 1 185# 1 205# 1 225# 1 235# Miss Metcon 10 rope climbs 15’ 20 Back Squats @ 155# 30 HSPU 1 mile Airdyne 16:58 100 Dubs 1:11 5 sets of 3 GHDSU |
Re: The Shed 'O Pain
Sunday June 1st
Perfect morning conditions in the shed 'o pain! mobility work Metcon 100 single unders, 10 double unders, buy-in 3-6-9 Toes to bar (went 18 for 18 with no whiffs! strung together 6!) burpees box jumps (12" box) 100 single unders, 10 double unders, cash out Didn't sit down once during the metcon. While I paused, I didn't stop. Strength presses to 125 push presses to 165 l-sits Skill rope climb practice |
Re: The Shed 'O Pain
Sunday June 1st, pm session
walked 3.5 miles stopping occasionally (48 times) to swing a weighted club. [url]http://www.mapmyrun.com/workout/591555655[/url] |
Re: The Shed 'O Pain
1 problem
10 pronators each arm 12 push ups (did 25 on the last set) 5 rounds Pyramid Hangboard Workout 8 sets Worked in 5 sets of 5 ring dips Afterwards I tried a kipping bar muscle ups and it kind of hurt my shoulder. I decided to do a few strict ring muscle ups. They felt pretty good so I ended up doing about 20. Next I decided to try a strict bar muscle up. After a couple of attempts I was able to complete two of them. Pleasantly surprised to say the least! [URL="http://www.youtube.com/watch?v=3-w1thWzlnk&feature=youtube_gdata_player"]http://www.youtube.com/watch?v=3-w1thWzlnk&feature=youtube_gdata_player[/URL] |
Re: The Shed 'O Pain
Monday June 2, 2014
Mobility work (goblet, pass through, hips, thorax, shoulders) OHS up to 135# (20# PR over yesterday's 40# PR!) Front squats up to 255# (10# PR) Back squats up to 355# Then, 10x255 backsquat, 10x135 backsquat. Metcon 50 unbroken box ups onto an 18" box. This was hard. |
Re: The Shed 'O Pain
Airdyne Workout
0.5 mile warm up 20 minutes of :30 work and 30 rest. Kept the load indicator between 7 & 8. 0.5 mile cool down |
Re: The Shed 'O Pain
That's a tough Air Dyne workout, but probably didn't tweak your shoulder.
Tuesday June 3rd, 2014 Rest Day Took two very leisurely one mile strolls. Did some mobility work, some smashing, and held some planks and squat positions. Posterior chain was complaining loudly after Monday's "Squat Day" |
Re: The Shed 'O Pain
2 problems
15 push ups 10 pronators each arm 5 rounds Fingerboard Pyramid Workout - 8 sets worked in 8 sets of 2 strict ring muscle ups. Finished up with 5 attempts at a strict bar muscle up. 2 successful. |
Re: The Shed 'O Pain
Wednesday June 4, 2014
Oly Practice with coach Snatches to 75kg, (two missed attempts at 80kg, one was so close...) C&J practice to 102kg, (have lost some of my jerk) Drills Lots of talking and strategizing for the 6/21 meet in Toronto. |
Re: The Shed 'O Pain
Thursday June 5, 2014
Oly drills Farmer Carries. Home projects. Truly varied... |
Re: The Shed 'O Pain
10 KBS 35, 45, 53#
5 pull ups 15 Dubs (had trouble with these today??) 5 burpees 3 rounds Metcon: 0.5 mile run followed by: 21-15-9 KBS 2 pood Burpees 13:33 EMOM for 10 minutes Odd Minutes 1 power clean + 1 hang squat clean + 3 front squats @ 115# Awesome complex! 115# was hard but doable. Even Minutes 3 muscle ups Finished up with 6 attempts on a strict bar muscle up. 5 successful. Trying to "grease the groove" on these. |
Re: The Shed 'O Pain
Friday June 6, 2014
Rowed 1k in 4:08. Thorough mobility warmup (squat mobility, shoulder mobility, back mobility, hip mobility) ten reps of oly skill drills (shifting weight deadlifts, opening fast, keeping it close) snatch 40k, hit c&j 40k, hit snatch 40k, hit c&j 40k, hit snatch 45k, hit c&j 45k, hit snatch 50k, hit c&j 50k, hit snatch 55k, hit c&j 55k, hit snatch 60, hit c&j 60k, miss (total lack of concentration) c&j 60k, hit snatch 65k, hit c&j 65k, hit snatch 70k, hit c&j70k, hit snatch 75k, miss c&j 75k, hit snatch 75k, hit (this is a good number for me) snatch 80k, miss (not even close, had a real close one on Wednesday) c&j, 80k, hit snatch 80k, miss (but closer than first try) c&j 85k, hit c&j 90k, hit c&j 95k, hit (this started to feel heavy) c&j 100k, hit c&j 105k, hit (this is a good number for me) c&j 110k, missed the clean c&j 110k, missed the clean, not even close done Note to self: chocolate milk and diet coke before a max effort snatch and c&j session in the heat followed by a bacon McDouble and more chocolate milk is a really bad idea....:Flush000::tmi: |
Re: The Shed 'O Pain
Saturday June 7, 2014
14 days to the Pan Am Oly meet in Toronto squat, shoulder, hip mobility work 20 rounds of: 3 deadlifts with weights slowly creeping up from 135 to 295 1 snatch at 32# 3 jerks at 32#, was really trying to punch hard and feel like I was pressing against the weight to drive my body down as fast and as far as possible. I actually got that feeling a few times. :kicking0: Swept out the barn (this counts as exercise b/c it's a big barn and it was really dirty) |
Re: The Shed 'O Pain
Spent the weekend at the New with Kent.
Saturday was spent at Endless. I managed to lead Legacy and Aesthetica clean. We went to the Meadow on Sunday. Did a cool 11c at Tan Wall. We also checked out Zero Buttress. A bunch of moderates ranging from 5.7 to 5.11b. We did a few. One thing I learned was I need to get a pair of comfy climbing shoes to do moderates in. My feet were killing me by the end of the weekend. Today Mobility Work 10 wall balls 5 pull ups 5 burpees 3 rounds Overhead Squat 1 45# 1 65# 1 95# 1 115# 1 135# 1 155# 1 170# 1 185# miss 1 185# Metcon 0.5 mile Airdyne 40 front squats 95# 30 toes to bar 20 push press 95# 14:45 100 Dubs 1:55 5 for 5 on strict bar muscle ups |
Re: The Shed 'O Pain
1 Attachment(s)
Sunday June 8, 2014
mobility warmup agility work (balance beam, agility ladder) OHS 10x11 10x45 10x95 5x135 Squat Cleans 10x135 10x185 Metcon 21-15-9 Goblet Squat, 45# KBS, 45# 2:13 Then flew to California Monday June 9, 2014 Walked to CF Santa Clara (it was a long walk along the Guadeloupe River Trail), did some work, walked back to hotel. |
Re: The Shed 'O Pain
Tuesday June 10, 2014
Ridiculous travel day with multiple delays. It sucked. Wednesday June 11, 2014 Snatch practice. I stank. Could barely get 155# (1 for 5) or 150# (2 for 5). Not a good feeling just 10 days before the comp... |
Re: The Shed 'O Pain
AM
Mobility Work 1 problem 5 strict pull ups 10 push ups 15 air squats 10 pronators 5 rounds 1 problem 3 GHDSU 5 Back Extensions 10 reverse wrist curls 5 rounds PM Airdyne Workout 1 minute work + 1 minute rest for 20 minutes Kept the load indicator on 7. Mobility Work Back seized up yesterday. It's already getting better. It was tough this morning. |
Re: The Shed 'O Pain
Mobility Work
TGU's 5 35# each arm 4 45# 3 53# 2 61# 1 72# Metcon 1 footless rope ascent 5 strict HSPU 15 hip extensions (was going to do kbs but back was saying no) 5 rounds 11:28 (hspu's slowed me down on the last 2 rounds) EMOM 1 strict muscle up for 10 minutes 1 0# strict ring muscle 1 5# 1 10# 1 15# 1 20# 1 strict bar muscle up 1 1 1 1 |
Re: The Shed 'O Pain
Thursday June 12, 2014
Walked to Ctown CrossFit (about .9 of a mile, all downhill) C&J Practice Hit 235! Cleaned 245, missed the jerk, would have got it with a springy comp bar. Did 1 snatch at 145 and hit it. Walked home (about .9 of a mile, all uphill) Back kinda clinched a little under my left shoulder blade on the walk home.. |
Re: The Shed 'O Pain
Friday June 13th, 2014
8 days until Oly comp. Rowed 1k, rigorous mobility work, then Oly practice (snatch). [url]http://www.coachseye.com/v/JlTM?utm_source=ios&utm_medium=app&utm_content=watch_copy&utm_campaign=shared_email4-1[/url] Didn't suck as bad tonight. Got 72kg, spectacular fails at 75kg and 74kg. |
Re: The Shed 'O Pain
Eric visited the Shed this afternoon.
Mobility Work Assorted crawls in the backyard. (going to incorporate these this summer) WOD 25 box jumps 25 hand release push ups 400m run 15 abmat situps 10 muscle ups 400m run 15 toes to bar 10 hspu 200m run 13:28 Did a few strict bar muscle ups afterwards. Good to workout with Eric. After working out we had a barbecue in the backyard with several teacher friends and their families. The kids were loving the Shed. Good time. Links for Eric to check out (or anyone else who's interested). Gymnastics Complex [URL="https://www.youtube.com/watch?v=P-ymLGxRiLM"]https://www.youtube.com/watch?v=P-ymLGxRiLM[/URL] WFS Ido Portal [URL="https://www.youtube.com/watch?v=aLogFAbTlDI"]https://www.youtube.com/watch?v=aLogFAbTlDI[/URL] WFS |
Re: The Shed 'O Pain
@Tim, @Jeff
Interested in doing a relay triathlon in Norwalk in August? [url]http://www.trifind.com/re_132758/FisherTitusMapleCityTriathlonDuathlon.html[/url] I could do the 800m swim, you guys could fight over the bike or run. If you're not interested, I might try it on my own (in which case the "run" would be a walk). |
Re: The Shed 'O Pain
Saturday June 14, 2014
perfect weather (except for the deer flies). Am thinking about a short triathlon in late August or early September. So, I had to go out and see if I could actually walk 3.1 miles... [url]http://www.mapmyrun.com/workout/607528251[/url] Was happy for the negative splits. Now to see if I can swim 800 yards! (and ride a bicycle 16). This is what happens when you are tapering for an Oly meet. |
Re: The Shed 'O Pain
Mobility Work (lots)
10 KBS 35, 45, 53# 5 pull ups 5 burpees 3 rounds Front Squats 3 45# 3 65# 3 75# 3 95# 3 115# 3 135# 1 155# 1 165# 1 175# "Jackie" (sort of) 1 mile Airdyne 50 thrusters @ 45# 30 pull ups 8:53 PR (last time was 9:40) 100 Dubs 1:54 Afterwards practiced strict bar muscle ups. Did 10 altogether. Tried very hard to string 2 in a row. Close! [URL="https://www.youtube.com/watch?v=CeZ3aJpbzaA&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=CeZ3aJpbzaA&feature=youtube_gdata_player[/URL] WFS I think I have a bulging disc or pinched nerve in my neck. Friday night it was really bothering me. I had pain radiating down my right arm. Yesterday it felt better and today better still. I'm hoping it's a temporary thing. I think it was brought on by belaying last weekend at the New. |
Re: The Shed 'O Pain
Sunday June 15, 2014
Mobility work snatch drills with 45# c&j drills with 45# 10 minutes of death by kb using a light 20# kb Toes to bar practice, it wasn't pretty, but it's a record 8 in a row. [url]http://www.coachseye.com/v/Nf5a?utm_source=ios&utm_medium=app&utm_content=thumbnail_image&utm_campaign=shared_email4-1[/url] |
Re: The Shed 'O Pain
Sunday June 15, 2014 PM
Swam 500 yards in 11:12. Probably could have made the 800 for the little triathlon in August. Now to see whether I can sit on a bike for a few miles (need to get a seat and setup that don't hurt my steel hip...) |
Re: The Shed 'O Pain
2 problems
3 TGU's 35, 45, 53, 61, 72# 10 pronators each arm 5 rounds 1 problem 5 dips 0, 5, 10, 15, 20# 5 rounds A few strict bar muscle ups to finish up. Hot and humid in the Shed this morning. Time to put in the AC. |
Re: The Shed 'O Pain
Monday June 16, 2014
Oly practice with coach Dan Bell at Rubber City Weightlifting in Akron. Snatches to 77kg. C&J to 102kg. Decided on 67/100 for opening weights. I am ready for Toronto. Just need to rest and get my game face on. |
Re: The Shed 'O Pain
Mobility Work
Warm up Scapula Mobilization Routine 0.25 mile Airdyne 5 burpees 15 dubs 3 rounds The Ghost 6 rounds of: 1 minute of rowing (Airdyne) 0.33, 0.33, 0.33, 0.33, 0.33, 0.34 1 minute of burpees 12, 12, 11, 11, 11, 12 1 minute of double-unders (These were a train wreck. I couldn't get a rhythm going. I ended up doing single unders) 1 minute rest 10 minute rest EMOM for 10 minutes Odd Minutes 1 power clean + 1 hang squat clean + 3 front squats @ 115# I had planned to do 135# but felt pretty whipped after the metcon. 115# went really well. I probably could have done 135#. Next time. Even Minutes 3 muscle ups Finished up trying the complex with 135# [URL="https://www.youtube.com/watch?v=fqvCSvfsOhU"]https://www.youtube.com/watch?v=fqvCSvfsOhU[/URL] WFS |
Re: The Shed 'O Pain
Tuesday June 17th, 2014
Mobility warmup, incorporated ankle mobility to the routine. Will be adding cervical and upper thoracic spine after the meet. Snatch practice up to 66kg (opener in Toronto will be 67kg) C&J practice up to 85kg (opener will be 100kg) Dialing it down on the road to Toronto. |
Re: The Shed 'O Pain
1 problem
5 pull ups 10 push ups 15 air squats 10 pronators each arm 5 rounds 1 campus board lap 4 GHDSU 6 rounds 1 campus board lap 15 back extensions 6 rounds 5 for 6 strict bar muscles Practiced kipping bar muscle ups. Probably about 8. |
Re: The Shed 'O Pain
@Tim, how's your neck feeling?
Wednesday June 18, 2014 Four days until the Master's Pan Am Games in Toronto. Snatch practice up to 150#. C&J practice up to 185#. Just taking it easy, trying to visualize the lifts, visualize the event, get in the moment. Someone who knows me saw me concentrating/meditating and, after I was done, asked me how I was feeling, where my head was at. I thought about it, and I am reminded of how I felt in the days leading up to Ironman. Ironman was a ridiculous challenge that I set out for myself about 10 years ago. On the days leading up to the event my main feeling was "I earned the right to stand on the starting line with everyone else, and I am mentally prepared for whatever happens, a DNF, coming last, finishing in the pack, finishing on the podium. I feel substantially the same way today. I earned the right to be on that lifting platform. I trained and competed in the sanctioned meets and hit the Pan Am qualifying weight on a double PR day in Miami. On Saturday night maybe I'll go 0 for 6, maybe I'll hit a few lifts and finish in the middle, and maybe I'll have a great night and win. I'm okay with all three of those outcomes. A lot of sacrifice has gone into this. I've been rock climbing maybe 2 times this year (instead of twice a week), have golfed three times (instead of twice a week), have crossfitted maybe 3-4 times (instead of 4 times a week), and haven't seen friends or family members in too long to remember. Perhaps that's the "price" of competing. Perhaps that why it feels like "earning" a spot on the starting line, or in this case, on the lifting platform. Anyway, that's how I feel. |
Re: The Shed 'O Pain
Thursday June 19, 2014
Rest Day 50 hours until opening lift at Pan Ams... Naturally something in my upper back is barking today!:shrug: |
Re: The Shed 'O Pain
Mobility Work
Scapula Mobilization Routine 10 KBS 35, 45, 53# 5 pull ups 5 burpees 3 rounds 2 deadlifts @ 135, 155, 185, & 205# DEADLIFT (5,3,1) 5@ 75% 230# 3@ 85% 260# 1@ 95% 290# New set every 3:00 All singles no touch and go POWER CLEAN (7 X 1) New set every 2:00 Work up to a heavy single 125, 135, 145, 155, 165, 175, Tried 185 a couple of times and switched to a hang power clean. 185, 195# (PR) METCON (TIME) 3 Rounds Run 400m 7- Power cleans 155# 11:25 5 strict ring muscle ups and 5 strict bar muscle ups. JT - Good luck this weekend. I'll be thinking about you. |
Re: The Shed 'O Pain
Bouldered at CRG with Jeff. Fun.
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