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

JT Kalnay 12-28-2014 10:00 AM

Re: The Shed 'O Pain
 
Sunday December 28, 2014

TGUs to 45# on each side. Very encouraging to be regaining TGU functionality.

Then, it was "share the front squat pain day" in the Shed...

Front squat warmup to 155, then
4x4 at 175# (tough)

Then did Death By Kettlebell for 20 minutes.
1-11 overhead with 35#
12-19 eye height with 20#
20 overhead with 35#

Then did a bonus 10 KBS at 45#. It is very encouraging to be regaining KB strength and conditioning!

Tim Babcock 12-29-2014 09:18 AM

Re: The Shed 'O Pain
 
2 problems
TGUs 5-4-3-2-1/35, 45, 53, 61, 72#
10 pronators
5 rounds

6 additional problems

Worked in ring dips.
1-2-3-4-5-6-7-8-9-10

4 sets of 30 second false grip hold on pull up bar.

JT Kalnay 12-29-2014 11:54 AM

Re: The Shed 'O Pain
 
Monday December 29, 2014

Rowed 5.5k in 30:37

Did jerk motions with very light weights.

Am kinda sore from yesterday's front squats and KB swings.

Tim Babcock 12-30-2014 09:51 AM

Re: The Shed 'O Pain
 
Mobility Work
20 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

2 front squats @ 45, 65, 95, 115, & 135#.

6 sets of 2 Front Squats @ 155#
Week 4, Day 4

3 clean & jerks @ 95, 115, & 135.

15 clean and jerks @ 135#
2:34

10 minute EMOM
odd 30 dubs
even 6 pull ups

JT Kalnay 12-30-2014 09:19 PM

Re: The Shed 'O Pain
 
Tuesday December 30, 2014

REST DAY (I needed it...)

Snatch Day tomorrow, then C&J day on Friday.

Tim Babcock 12-31-2014 09:03 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35#
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds
A few power snatches

3 sets 80% 90% 100% effort
20 burpees
20 PS 61#
20 wall balls
20 situps
50 DU
9:37, 7:59, 6:56
Took a 5-6 minute rest between rounds.
I turn 48 today.

JT Kalnay 12-31-2014 11:31 AM

Re: The Shed 'O Pain
 
Wednesday December 31, 2014

Some warmup and mobility work.

Then snatch practice:
5x75#
5x95#
5x135#
5x155# (went 5 for 5, very encouraging)
2x165# (went 0 for 2, some days you get the bear, some days the bear gets you).

JT Kalnay 12-31-2014 05:19 PM

Re: The Shed 'O Pain
 
Tuesday December 31, 2014 (pm session)

I was sitting by the window working and the early winter sun was just streaming through the window. I knew it was cold outside (e.g., 19F) but the sunlight was just too tempting. The ground was completely frozen so I put on some running shoes and walked really fast around the farm once. I even broke into a trot twice, for about 200 yards each time. I used to love being a runner. This is the best my back has felt since I hurt it July 8th. Hopefully the new year will bring some trotting and maybe even jogging as I embark on the quest to qualify for the 2016 World Masters Weightlifting Championships.

Tim Babcock 01-01-2015 09:54 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
glute activation exercises
3 rounds

2 front squats @ 45, 65, 95, 115, 135, & 155#

3 sets of 3 Front Squats @ 185#
Week 5, Day 2
Missed 2nd rep on 3rd set. Got back on my heels too far and had to dump. Rested and then busted out the 3 reps for the 3rd set. :)

A few reps of clean and jerk @ 95 & 115#.

30 C&J @ 115#
4:42

10 minute EMOM
odd 30 dubs
even 3 ring muscle ups

Happy New Year friends!

JT Kalnay 01-01-2015 10:48 AM

Re: The Shed 'O Pain
 
Thursday January 1, 2015

Happy New Years!

TGUs up to 53#, very encouraging.
It may be a coincidence that my back is feeling better since adding TGUs and KB swings back in, but it may not be a coincidence...

2 front squats @ 45, 65, 95, 115, 135, & 155#
3 sets of 3 Front Squats @ 185#
(Watched my training partner bust out a 3 rep max PR FS)

Death By Kettlebell
EMOM for 20 minutes, start at one swing and add 1 swing
Did rounds 1-13 overhead with 35# KB (compare to last time rounds 1-11)
Did rounds 14-19 eye level with 20# KB
Did round 20 overhead with 35# KB

Beautiful winter sunshine again today, but a vicious cold wind...

JT Kalnay 01-02-2015 12:40 PM

Re: The Shed 'O Pain
 
Friday January 2nd, 2015

Slept in until almost 9 after staying up to watch the Ohio State Football game.

There were ideal conditions for walking today, 40F, ground still frozen from yesterday, early winter sunshine, no wind, no bugs, so I walked/trotted 1 mile.
[url]http://www.mapmyrun.com/view_workout?w=831180399[/url]

Went once around the farm alternating fast walking (100 steps) with trotting (40 steps). I used to make it around the farm in about 7:30. Did it today in 13:38 I can't remember the last time I made it around the farm in under fourteen minutes, so this is very encouraging. I made a few goals for 2015, one is to participate in an Oly meet with a reasonable expectation of qualifying for the 2016 world championships. Another was to get around the farm better than in 2014.

JT Kalnay 01-02-2015 10:34 PM

Re: The Shed 'O Pain
 
Friday January 2nd, 2015 (pm session)

Extensive mobility work.

C&J Practice at 1513 CrossFit with Coach Mike in attendance.
3x40kg
3x50kg
3x60kg
2x65kg
2x70kg
2x75kg
2x80kg
2x85kg
2x90kg (at this point I realized I was feeling pretty good, which surprised the hell out of me b/c I had squatted and done Death by Kettelbell yesterday, and had trotted a mile around the farm today)
1x91kg
1x92kg
1x93kg (at this point I decided to see what I had)
1x100kg
1x105kg
1x110kg (miss, hit my chin with the bar on the jerk)
1x114kg, PR attempt, about a dozen people watching, made the clean, missed the jerk, but it's the closest I've come. Very encouraging on a day where I shouldn't really have been able to take a realistic poke at a PR. I am paying for this now, and tomorrow will certainly be a rest day.

JT Kalnay 01-03-2015 07:38 AM

Re: The Shed 'O Pain
 
Saturday January 3, 2015

Rest Day

I suppose it's a good thing there are NFL playoff games today, b/c I'm pretty much catatonic after yesterday's beatings and watching New London win a varsity boys bball game in triple overtime.

Tim Babcock 01-03-2015 09:51 AM

Re: The Shed 'O Pain
 
@JT-Who knew watching boys basketball could be so stressful?

Mobility Work
20 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

2 front squats @ 45, 65, 95, 115, & 135#.
6 sets of 2 Front Squats @ 155#
Week 5, Day 3
I didn't use a belt at all today. Very happy with that.

45 second intervals for 15 minutes.
odd intervals 30 dubs (300 total)
even intervals 6 pull ups (60 total)

Tim Babcock 01-04-2015 09:33 AM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53#
5 pull ups
5 burpees
10 hip extensions
shoulder mobilization routine
3 rounds

5 C&J @ 95 & 115#
A few @ 135
10 minute EMOM
3 C&J @ 135
Did 5 on the last set.
Felt pretty good.

“Karena”: 5:00 min AMRAP
Complete 60 situps as a “buy in” then wallballs till the clock runs out...
55 wallballs

Easy 1 mile on AirDyne for a cooldown.

JT Kalnay 01-04-2015 09:49 AM

Re: The Shed 'O Pain
 
Sunday January 4, 2015

TGUs to 53# on each side.

Return to Wall Balls
EMOM, 5 wbs, 5 rounds (step one)

Deadlifts, snatch grip
135x5
155x5
185x5

Deadlifts, clean grip
185x5
225x5
2755

Presses
45x5
65x5
95x5
115x5
135x5
155x5 (push pressed a little)

Watched Tim put some finishing touches on his competition prep. Good luck next Saturday!

Tim Babcock 01-05-2015 04:06 PM

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

1 problem
5 HSPUs
5 rounds

JT Kalnay 01-05-2015 04:54 PM

Re: The Shed 'O Pain
 
Monday January 5, 2015

Mobility work

Snatch Practice up to 72kg

Wasn't feeling it today, felt weak and slow, got in my volume and went to the climbing gym. Climbed 5 routes at Kendall Cliffs, hardest was probably 5.3. Climbing is more fun than Oly lifting....

Tim Babcock 01-06-2015 09:18 AM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
10 back extensions
shoulder mobilization routine
3 rounds

2 front squats @ 45, 65, 95, 115, 135, 155, & 175.

2 sets of 2 front squats @ 195#
Didn't happen today. I did managed to complete 1 rep. I'll try again next week.

3 sets of 100 dubs.
1:24, 1:31, 2:11

5 pull ups every :30 for 5 minutes. 50 total.

JT Kalnay 01-07-2015 06:26 AM

Re: The Shed 'O Pain
 
Tuesday January 6, 2015

@Tim
Sorry about the no-go on the 2x195.
Maybe consider dropping the 175 and 135 warmup sets.
You'll have more juice left for the 195.

Stretching
Walked 1.1 miles on the treadmill increasing the incline every .1 mile
Bench Press
10-10-10-10-10
45, 65, 85, 115, 135

Tim Babcock 01-07-2015 04:00 PM

Re: The Shed 'O Pain
 
1 problem
20 abmat situps
5 rounds

1 problem
20 push ups
5 rounds

1 problem
15 KBS 53#
5 rounds

@JT- I will definitely try to reduce the warm ups sets. Thanks.

JT Kalnay 01-07-2015 07:09 PM

Re: The Shed 'O Pain
 
Wednesday January 7, 2015

The sun didn't shine today, and the wind howled in off Lake Erie. The wind chill was -20F and the waves were breaking all the way over the top of the 80' tall lighthouse at the mouth of the Cuyahoga River. I went to Ctown to practice C&J. Did a 1k warmup row and then started lifting. I stank. The entire time I stank. Didn't have it. Couldn't buy it. Did 5x95, 5x125, 5x155, 5x185, then missed 5x215. I felt slow and sloppy and fat and weak. I felt like quitting. I felt like a loser. Like I'd wasted the last 18 months. I sat on the chair as sweat ran off my nose and chin and forehead and looked at the bar and thought about the last 18 months of Oly practice and the ten more months needed to try to qualify for the World Championships. I thought that maybe being American and Pan American champion was enough. That I could figure out something else to do. I sat there a long time and looked at the bar. It's so tempting to quit, to move on, to find a new focus. I think I'll lift tomorrow, but I'm still not sure. Staring at the bar provided no answers. The bar doesn't care. Nobody cares. After a long long time I realized I care. I think I'll lift tomorrow. I'll let you know....

Tim Babcock 01-08-2015 09:14 AM

Re: The Shed 'O Pain
 
Mobility Work
20 wall balls
5 pull ups
5 burpees
10 back extensions
shoulder mobilization routine
3 rounds

2 front squats @ 45, 65, 95, 115, @ 135#.
6 sets of 2 front squats @ 155# (EMOM)

5 clean and jerks @ 95#
5 clean and jerks @ 115#
5 clean and jerks @ 135#
5 clean and 3 jerks @ 155# (I missed the first two jerks)

25 dubs
6 pull ups
6 rounds
6:43

@JT-Good description of the inner dialogue that occurs in all of us from time to time.

JT Kalnay 01-08-2015 02:19 PM

Re: The Shed 'O Pain
 
@Tim, nice job on the C&J.

Thursday December 8, 2015

Went down to the gym and walked on the treadmill for 1.2 miles, increasing the incline every .1 mile. Then alternated light squats (focusing on form) and light dumbbell presses (focusing on punching fast) for a while. Am still dealing with the black dog today...

JT Kalnay 01-09-2015 12:18 PM

Re: The Shed 'O Pain
 
@Tim, good luck tomorrow in Tiffin!

Friday January 9, 2015

23-25 in snatch practice at weights up to 175#.
Pretty good session.
Was in a better mental place today.

Making my coaching debut tomorrow in Pittsburgh!

Tim Babcock 01-10-2015 12:23 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Participated in the World Wide WOD Gym Resolutions 2015 competition at Crossfit Tiffin.

WOD 1 "Helena"
21 KBS 53#
12 Pull ups
100 Double Unders
3 rounds
11:56-Very happy I got under the time limit (12 minutes).

WOD 2
"Karena"
5:00
60 abmat sit up buy in
As many wall balls as you can do with the time remaining.
57 wall balls completed
1140-Score is determined by multiplying the weight of the ball by the number of wall balls completed.

WOD 2
"Grace"
30 clean and jerks @ 135#
5:52

Fun day at Crossfit Tiffin. Lisa came and cheered and it was good to reconnect with the guys and especially Eric. Very satisfied with my performance. I trained specially for this event and had a solid performance.

JT Kalnay 01-11-2015 06:30 AM

Re: The Shed 'O Pain
 
@Tim, excellent work getting under the 12 minute time cap. I'll bet the last minute was a sprint to the finish! And great job getting under six minutes on Grace after the other two WODs. It's got to feel rewarding to get the results after the training.

Saturday Jan 10, 2015

Helped out Rubber City Weightlifting teammates at the Pittsburgh Open.
Witnessed teammates hit lots of PRs, an Olympian, one person qualifying for the Pan Am Games, and one person qualifying for the World Championships. Didn't get home until after midnight, after being at the front door of the gym in Pittsburgh at 6:45 am. So, today will be a rest and watch football kind of day, maybe some stretching.

Tim Babcock 01-12-2015 08:46 AM

Re: The Shed 'O Pain
 
Thanks JT.

E2MOM
1 problem
10 pronators
5 rounds

1 problem
20 push ups
5 rounds

1 problem
reverse wrist curls
5 rounds

1 problem
5 HSPUs
5 rounds

20 problems in 40 minutes.

10 ring muscle ups (1 every :30)

JT Kalnay 01-12-2015 11:42 AM

Re: The Shed 'O Pain
 
Monday January 12, 2015

C&J Practice at CTown, a volume day

mobility

5@50%
5@60%
5@70%
5@80%
5@90% (went four for five)

This type of volume day messes with your mind b/c you start missing at 90% of your 1RM, which is a weight you easily hit during warmups at a meet. But at a meet you go 2@50%, 2@60%, 1@70%, 1@80%, 1@90% then go out and lift 1@94%, 1@98%, 1@101%. So I have to keep reminding myself that a miss at 205# during practice today doesn't mean I'm going to miss 205# in a meet. It just means the 5x185 took a lot out of me...

JT Kalnay 01-13-2015 02:04 PM

Re: The Shed 'O Pain
 
Tuesday January 13, 2015

I haven't been walking or squatting enough. The walking is good for, well, being able to walk around do things. The squatting is probably the #1 exercise for overall strength, and I've felt my overall strength waning lately. A look at the training logs showed not enough squatting, and not nearly enough heavy squatting. So....

Walked 1.3 miles on the treadmill at 2mph raising the incline every .1 mile.

Then, while staying in constant motion, alternated back squats and one arm dumbbell presses.

5x95# bs
10 on each side db press at 10#
5x95# bs
10 on each side db press at 15#
5x95# bs
10 on each side db press at 20#
5x95# bs
10 on each side db press at 25#
5x95# bs
10 on each side db press at 30#
5x95# bs
10 on each side db press at 35#
5x95# bs
10 on each side db press at 40#
5x95# bs
5 on each side db press at 45#
5x95# bs
5 on each side db press at 50#

After about 5 sets the back squats finally started to feel okay. Yep, it's time to get back on the back squat horse!

Tim Babcock 01-13-2015 04:27 PM

Re: The Shed 'O Pain
 
Mobility Work
10 wall balls
5 pull ups
5 burpees
10 back extensions
shoulder mobilization routine
3 rounds

1 Front Squat @ 45, 65, 95, 115, 135, 155, 175, 195, and yes 205#!
[URL="https://www.youtube.com/watch?v=v5HyLYbUH70"]https://www.youtube.com/watch?v=v5HyLYbUH70[/URL]
WFS

5 toes to bar
10 box jumps (step ups)
15 deadlifts @ 135#
3 rounds
5:35

Tim Babcock 01-14-2015 04:55 PM

Re: The Shed 'O Pain
 
4 problems
3 TGUs 35, 45, 53, 61, & 72#
5 rounds

Worked in 5 sets of 10 pronators and reverse wrist curls.

JT Kalnay 01-15-2015 08:00 AM

Re: The Shed 'O Pain
 
Wednesday January 14, 2015

"Rest" Day

Drove to Columbus, watched Montreal Canadiens hockey game, drove back.
Did about 2 miles of walking to/from car, up/down stairs, around stadium, etc.

I'm kinda tired today.

Tim Babcock 01-15-2015 04:10 PM

Re: The Shed 'O Pain
 
Mobility Work
10 kbs 35, 45, & 53#
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

4 minute AMRAP
10 box jumps 24# (I did step ups)
10 KBS 53#
4 rounds

5 minutes rest

4 minute AMRAP
7 shoulder to overhead
7 chest to bar pull ups
4 rounds

5 minutes rest

4 minute AMRAP
10 thrusters 45# (thrusters are hard)
7 burpees
3 rounds

JT Kalnay 01-15-2015 04:52 PM

Re: The Shed 'O Pain
 
Thursday January 15, 2015

Rowed 5k in 25:10 (going to break 25 minutes soon).

Did snatch grip deadlifts/pulls up to 185#

Did clean grip deadlifts/pulls up to 330#

Did some Oly coaching.

JT Kalnay 01-16-2015 07:54 PM

Re: The Shed 'O Pain
 
Friday January 16, 2015 (January is more than 1/2 over!!!)

Mobility work

Snatch Drills

Snatch Practice
5x20kg
3x40kg
3x50kg
3x60kg
3x65kg
10x70kg

Went 27 for 27, first time ever going 10 for 10 at 70kg.
My PR is 81kg, so 70kg is 88%.
This is a tough workout....

Tim Babcock 01-17-2015 09:53 AM

Re: The Shed 'O Pain
 
mobility work
10 wall balls
5 pull ups
5 burpees
10 back extensions
shoulder mobilization routine
3 rounds

“Macho Man”
EMOM for 10 minutes
3 Power Cleans, 95#
3 Front Squats, 95#
3 Jerks, 95#
I was going to try 115#. I'm glad I didn't. 95# was challenging. Maybe next time.

EMOMx12:
odd-7 TTB
even-35 Double unders

JT Kalnay 01-17-2015 12:25 PM

Re: The Shed 'O Pain
 
Saturday January 17, 2015

Mobility Work
OHS up to 5x95, big fail at 115
TGUs up to 53# on each side, very encouraging
Front squats adding weight until it got heavy. Never bothered to add it up. Sometimes training "by feel" is the way to go.

Coached the girls in the barn, they want to compete in an Oly meet in April in Grafton.

Walked around the farm in the brilliant January sunshine.

Time for a nap!

Tim Babcock 01-18-2015 09:28 AM

Re: The Shed 'O Pain
 
AirDyne for 60 minutes. At the top of every 5 minute interval complete 2 boulder problems. 24 total problems and 12.35 miles on the AirDyne. Took about 90 seconds to complete each 2 problems. Different and challenging.

JT Kalnay 01-18-2015 09:52 AM

Re: The Shed 'O Pain
 
Sunday January 18, 2015

Death By Kettlebell (went for 25 minutes today!)
1-10, 35# overhead
11-15, 35# eye height
16-20, 20# eye height
21-25, 10# eye height

There was a big puddle of sweat on the floor of the SoP after this.

Then...
Mobilized, smashed, rolled ankles and calves, then

Held a 35# goblet squat for 3 minutes
Held an 11# OHS for 1 minute,

Contrary to what Newton would have us believe, holding those squats was actually work!


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