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

Tim Babcock 09-06-2014 01:29 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff and Kent. Very fun.

Later at the Shed...
Mobility Work
A few TGU's, muscle ups, double unders, and inverted rows.

Tim Babcock 09-07-2014 08:38 AM

Re: The Shed 'O Pain
 
Mobility Work
5 pull ups
10 push ups
15 air squats
Shoulder Mobilization Routine
3 rounds

3 Front Squats 45, 65, 95, 115#

10 KBS 53#
1 front squat 135#
15 KBS
2 front squats
25 KBS
3 front squats
50 KBS
5 rounds
44:12

Very pleasant in the Shed this morning. I used cotton gloves this morning. I wish I would have started with them. Worked like a charm.

JT Kalnay 09-07-2014 09:32 AM

Re: The Shed 'O Pain
 
Sunday September 7, 2014

Some stretching and mobility warmup

40 minutes synchronized with Tim's 10k challenge WOD doing
walking lunges, then overhead walking lunges
jumping cleans
jumping squat cleans
jumping snatches
and doing one front squat every time Tim did front squats.

Then finished up with a few heavier front squats up to 205.

Having the swing thought of "jump" in my mind when doing the cleans and snatches tended to keep my arms straight longer, rather than having them bend earlier into a reverse curl like they usually do. Might have to do more experimentation at the light weights with the "jump" concept and then try some heavy ones on Friday.

JT Kalnay 09-08-2014 11:10 AM

Re: The Shed 'O Pain
 
Monday September 8, 2014

Warmup

Snatch Practice
5x75
5x105
5x135
5 @ 165 (went oh for five)
1x155 (wanted to end on a hit)

Presses
10x155 (had to push press the last 7)
10x145 (had to push press the last 5)
10x115 (had to push press the last 2)
10x75

Need to lose 25 pounds of bodyweight and increase my lift total by 6kg to qualify for 2015 worlds. Or, need to maintain bodyweight and maintain lift total to qualify for 2016 worlds.

Tim Babcock 09-08-2014 03:52 PM

Re: The Shed 'O Pain
 
5 burpees
Shoulder Mobilization Routine
3 rounds

10 KBS 53#
2 ring dips
15 KBS
3 ring dips
25 KBS
5 ring dips
50 KBS
5 rounds
38:11

JT Kalnay 09-09-2014 05:16 AM

Re: The Shed 'O Pain
 
Monday September 8, 2014

pm session

walked a mile with Sue, then coached the 5:30pm class at CTown.
I'd grade myself out at a B- for the class. Did okay with the clock managements and helping the athletes, but gave too much information when people were in the pain cave.
There were 18 athletes!

10 minutes of warmup with rowing instruction
10 minutes to warmup to a heavy front squat
5 x E3MOTM, 2 FS as heavy as possible (power cleaned)
5 minutes to clean it up and put it away

Helen
3 rounds of
400m run
21kbs
12 pullups

JT Kalnay 09-09-2014 03:26 PM

Re: The Shed 'O Pain
 
Tuesday September 9, 2014

Rest day

Walked a half a mile at a very slow pace.

I may have to switch over to swimming to accommodate my right hip and lower back...

JT Kalnay 09-10-2014 01:04 PM

Re: The Shed 'O Pain
 
Wednesday September 10, 2014

Another rest day, my back thanked me.

Coached rowing for about an hour. Worked with two excellent athletes who are heading to a comp. Each had a significant power leak that was easy to fix.

Tim Babcock 09-10-2014 03:22 PM

Re: The Shed 'O Pain
 
5 burpees
Shoulder Mobilization Routine
3 rounds

10 KBS 53#
1 pull up
15 KBS
2 pull ups
25 KBS
3 pull ups
50 KBS
5 rounds
35:29

Forearms were very pumped by the end (still are). Happy with the time though.

Tim Babcock 09-11-2014 03:59 PM

Re: The Shed 'O Pain
 
5 pull ups
10 push ups
15 air squats
3 rounds

10 KBS 53#
1 goblet squat 53#
15 KBS
2 goblet squats
25 KBS
3 goblet squats
50 KBS
5 rounds
35:20

500 more.

JT Kalnay 09-11-2014 05:18 PM

Re: The Shed 'O Pain
 
Thursday September 11, 2014

Warmup

Snatch Practice
10 for 10 at 95#, really focusing on knee rebend.
10 for 10 at 135, really focusing on straight arms
2 for 2 at 145, focused on moving fast
1 for 1 at 155, focused on getting low
1 for 1 at 165, focused on getting focused
oh for 3 at 175
oh for 1 at 170

30 overhead walking lunges.

Need to be able to snatch 190 to have a meaningful chance and performance at worlds. I guess there's going to be a lot of failure between now and then.

JT Kalnay 09-12-2014 11:56 AM

Re: The Shed 'O Pain
 
Friday September 12, 2014

Warmup

C&J Practice
10x95 alternating squat cleans, power cleans, split cleans.
10x145 with mostly split cleans
1x165
1x185
1x205
1x225
epic failure at 245...

Need to be able to C&J 275 to have a reasonable chance and performance and Worlds. Lots of work to be done.

Tim Babcock 09-13-2014 11:29 AM

Re: The Shed 'O Pain
 
Jeff visited the Shed today. We worked a new problem I had started. Jeff made good progress. Jeff then worked out a moderate in his head that we did 10 times each just to get some mileage in. Finished up with a few muscle ups.

JT Kalnay 09-13-2014 12:00 PM

Re: The Shed 'O Pain
 
Saturday September 13, 2014

Snatch Practice at Rubber City Weightlifting

Lots of drills on knee rebending deadlifts.

5 for 5 at 30kg
5 for 5 at 40kg
3 for 3 at 50kg
3 for 3 at 60kg
1 for 1 at 70kg
1 for 1 at 75kg
oh for 5 at 80kg (but I'm pretty pleased with myself for trying 80kg)
While missing repeatedly at 80kg the coach was paying close attention and gave me some drills to work on this week.

snatch grip deadlifts
10x3 at 80kg
5x3 at 60kg


Going to try to walk around the farm this afternoon with my trekking poles.

JT Kalnay 09-13-2014 03:02 PM

Re: The Shed 'O Pain
 
Saturday September 13, 2014 (pm session)

Made it once around the farm with my trekking poles.
It was relatively pain-free, and my right leg did not fall asleep.
However, my left leg did fall asleep from knee to hip. Weird.

Tim Babcock 09-14-2014 08:34 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
5 pull ups
10 push ups
15 air squats
Shoulder Mobilization Routine
3 rounds

10 KBS 35#
2 ring dips
15 KBS
3 ring dips
25 KBS
5 ring dips
50 KBS
5 rounds
22:35

Finished up the 10,000 KB Swing Challenge. I decided to do the same exact workout with the same weight to assess the effectiveness of the challenge. My time was 33:30 for the first workout. I was hoping to break 30 minutes. I ended up beating the time by almost 11 minutes. Scientifically, I am more fit (at least at swinging a kettlebell). It will be interesting to see in the next few weeks how my new fitness applies to other workouts.
I want to thank my workout partner JT. He saw me through some very hot and tough workouts. Always nice to not suffer alone. His mother-in-law also made me a cool t-shirt commemorating the final workout. Thanks!

JT Kalnay 09-14-2014 08:47 AM

Re: The Shed 'O Pain
 
Sunday September 14, 2014

Ideal conditions in the SoP this morning. A perfect late autumn day (oh yeah, it's only September 14, still summer technically...)

Got to witness the completion of the 10k kb challenge.
Tim went from 33:xx on the first WOD to 22:xx today.
That's 11 minutes faster, or 33% faster.
Amazing results.
Congratulations.

Some stretching, then alternated walking lunges and bench presses.

Got up to 255 on the BP, that was heavy enough.

Did 10 kb swings.
Tried to take it easy on my back and legs this morning.
Will walk another lap around the farm with the trekking poles this afternoon.

JT Kalnay 09-15-2014 11:12 AM

Re: The Shed 'O Pain
 
Sunday September 14, 2014 (pm session)

Once around the farm with my trekking poles, a little more painful that Saturday...


Monday September 15, 2014

Warmup
Snatch Practice with drills
5x45, coming from the floor to waist via a snatch grip deadlift three times, then back to the low hang once, then snatching it overhead.

5x75, same routine

5x105, from floor to waist via slow chest up deadlift, then back to ground and snatch it

5x135, just from floor, felt pretty good

1x145 just taking it from the floor, felt easy

1x155, felt pretty easy

0 for 3 at 165 (75kg), just couldn't get it back far enough, was missing it out front.

Tim Babcock 09-15-2014 04:00 PM

Re: The Shed 'O Pain
 
2 problems
TGU's 5-4-3-2-1/35-45-53-61-72
10 Pronators
5 rounds

A short fingerboard workout.

JT Kalnay 09-16-2014 03:16 PM

Re: The Shed 'O Pain
 
Tuesday September 16, 2014

Deadlifts to 475.

Yoke work to 525.

Both 475 and 525 felt heavy today. Go figure...

JT Kalnay 09-17-2014 03:14 PM

Re: The Shed 'O Pain
 
Wednesday September 17, 2014

Warmup

C&J practice:
10x95
10x155
3x185

30 overhead walking lunges (these were hard)

Going to Akron tomorrow to work with my Oly coach ahead of the comp Sunday in Columbus.

Tim Babcock 09-17-2014 04:20 PM

Re: The Shed 'O Pain
 
1 problem
10 burpees
10 pronators
5 rounds

1 problem
5 HSPU's
10 Reverse Wrist Curls
5 rounds

Worked on new problem for about 20 minutes. Figured out a cool finish.
[URL="https://www.youtube.com/watch?v=BT2qrowfAGk&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=BT2qrowfAGk&feature=youtube_gdata_player[/URL]
WFS

JT Kalnay 09-18-2014 03:48 PM

Re: The Shed 'O Pain
 
Thursday September 18, 2014

Snatch Practice
5x75
5x105
5x135
5x165 (missed all 5)

Missing all five attempts at 75kg is not a good sign for Sunday's competition in Columbus... Luckily Friday and Saturday are rest days where I may regain some strength and resiliency.

JT Kalnay 09-19-2014 11:49 AM

Re: The Shed 'O Pain
 
Friday September 19, 2014

Rest Day.

Rest IS training (after hard work).

JT Kalnay 09-20-2014 07:43 AM

Re: The Shed 'O Pain
 
Saturday September 20, 2014

Complete rest day (competition tomorrow in Columbus).

Tim Babcock 09-20-2014 04:22 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff and Kent. Sent lots of easy to moderate problems. Climbed pretty well but tired out quickly.

Later...
10 pronators
10 band pull aparts
6 ab wheel roll outs
5 rounds

Afterwards I was able to do two strict bar muscle ups. I had not been able to do one since before my Ten Sleep climbing trip.:kicking0:

Tim Babcock 09-21-2014 07:56 AM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 strict pull ups
5 burpees

1 Deadlift
135. 155, 185, 205, 225, 245, 265#

Jackie (sort of)
1 mile air-dyne
50 thrusters @ 45#
30 pull ups
9:39

JT Kalnay 09-21-2014 05:31 PM

Re: The Shed 'O Pain
 
@Tim, nice job on the 265# pull!

Sunday September 21, 2014

Oly Comp At Fit Club in Columbus

Snatch
70, hit
75, hit
80, hit (PR by 2kg)

C&J
102, hit (repeating the 182 kg qualifying total for 2015 pan am games)
109, hit
114 (PR attempt, made the clean, it felt like I had a house on my chest, finally controlled my breathing but couldn't remember my cue and had an EPIC failure (which will probably go viral on YouTube) on the jerk. I landed on my elbow but wasn't seriously injured, just a bruise).

Am very happy that I went for the 114PR attempt. Need to get to 90 on the snatch and 120 on the C&J. One step at a time. Next meet is American Master's Championship on 11/1 in Savannah Georgia. Lots of volume and skill work and weight loss in the next six weeks.

JT Kalnay 09-22-2014 10:49 AM

Re: The Shed 'O Pain
 
Monday September 22, 2014
5 weeks and 6 days until American Master's Championship

Mobility
Rowed 500m
100 single unders
10 double unders

Snatch Practice
5x75
5x105
5x135
5x145 (the upside of getting a snatch PR (80kg) is that you get the PR, the downside is that 80% of the new PR makes every training session after that harder...

OHS
5x11#
5x45#

Front Squat
5x145#

Tim Babcock 09-22-2014 04:36 PM

Re: The Shed 'O Pain
 
2 problems
3 TGU's 35, 45, 53, 61, 72#
10 pronators
5 rounds

Worked for about 20 minutes on my new problem. The start is hard for me.

Tim Babcock 09-23-2014 02:30 PM

Re: The Shed 'O Pain
 
5 strict pull ups
10 push ups
15 air squats
10 double unders
3 rounds

A. emom 16 min
odd PC x 2 @ 135#
even 15 DU (dubs went pretty well) + 2 ring MU

B. emom 16 min
odd 5 deadlifts TnG 205#
even 7 ring dips kipping

C. emom 16 min
odd KBS x 10 53#
even 10 burpees AFAP

A & B were skill oriented and C was a gasser. Any one of these would have been a good workout. All 3 was a bit of a grind.
Workout was courtesy of "OPT Experience."

JT Kalnay 09-24-2014 05:36 AM

Re: The Shed 'O Pain
 
@Tim, Rhonda would like to know if you would be interested in coaching her in a muscle up session.

Tuesday September 23, 2014

Mobility
This took the form of a 45 minute yoga class.
Yoga is hard.
How's that for a Hemingway-esque simple declarative sentence that is unadorned with any prosaic artifice?
Yoga is really effin hard.

5 Rounds of Continuous Movement
BP with increasing weights up to 245#
Lat Pulls for early rounds, pullups for later rounds
dips
10# kb swings

As the BP weights got higher the reps got lower.

I feel like I have a cold this morning.

Did I mention that YOGA is HARD.

JT Kalnay 09-24-2014 10:10 AM

Re: The Shed 'O Pain
 
Wednesday September 24, 2014

Warmup & Mobility

Knee rebending deadlifts

C&J practice
10x95
5x145
5x195

Knee rebending deadlifts

Walking lunges with 45# bar overhead (OMG....)

Tim Babcock 09-24-2014 03:18 PM

Re: The Shed 'O Pain
 
1 problem
10 pronators
5 rounds

1 problem
10 reverse wrist curls
5 rounds

Worked for about 15 minutes on my new problem. Getting closer.

Finished with...
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
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

JT-I plan on climbing in the Shed Saturday morning. Rhonda is welcome to come and we can work on some muscle ups. She climbs right?

JT Kalnay 09-25-2014 12:49 PM

Re: The Shed 'O Pain
 
@Tim, I'll extend the invitation to the SoP to her.
Yes she is a climber.

Thursday September 25, 2014

Rest/Sick/Allergy Day

AMRAP, 24 hours
sniffle, sneeze, blow nose, wipe runny nose, try to nap until post nasal drip makes you gag and feel the scratchy throat, scratch dry eyes, ....

Tim Babcock 09-25-2014 03:38 PM

Re: The Shed 'O Pain
 
10 wallball shots
shoulder mobilization routine
3 rounds

3 Overhead squats
45, 65, 75, 95, 115, 135, 155#
It's been awhile since I have done these. Felt awkward at first but got better as the weight got heavier. 155# was tough.

14 minute AMRAP
3, 6, 9, 12, 15, 18, 21.
Pushups
Supine ring row
20 double unders (these were ugly, had to go to single, double, single, double...)
Got through the round of 18 + 27 additional reps. The ring rows were tough.

JT Kalnay 09-26-2014 04:10 PM

Re: The Shed 'O Pain
 
Friday September 26, 2014

Mobility

Snatch Practice

Knee rebending deadlift warmups

10x40kg (was moving slow and trying to rebend the knees)
5x50kg
5x60kg
5x70kg (missed two of these, #1 and #4, wasn't moving fast enough)

JT Kalnay 09-27-2014 10:11 AM

Re: The Shed 'O Pain
 
Saturday September 27, 2014

My back felt 99% this morning, the best it's felt since falling in the shower on 7-8-14.

Warmup with some mobility

Deadlifts to 475#:yikes:
missed at 495 and 500, but got both off the ground
[url]http://youtu.be/5rMymSCHVw8[/url]

Knee bending deadlifts
25x135 with snatch grip

KB snatches
20x10#
20x15#
20x20#
20x35#

Good day in the shed with Tim, Jeff, and Rhonda.

Tim Babcock 09-27-2014 11:59 AM

Re: The Shed 'O Pain
 
Had a full Shed this morning. Jeff, JT, Rhonda, and I all worked out today. Mostly bouldered and did a few muscle ups. Jeff and I both sent my new problem. It's a really good problem. We also set and sent an additional problem. We watched JT pull some heavy weight off the floor and Rhonda practice muscle ups.
Fun day.

Tim Babcock 09-28-2014 06:58 AM

Re: The Shed 'O Pain
 
Warm up
A few reps of each exercise of "Filthy Fifty."

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
35:35

Pleasant in the Shed this morning.


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