Re: The Shed 'O Pain
 

Bob stopped over and worked out at the shed today. Glad to see him back at it.

1 Problem
10 Pronators
5 rounds

1 problem
10 Reverse Wrist Curls
5 rounds

10 additional completed problems. A few missed attempts too.
I was a little worried about my shoulder/upper back region because of the thrusters in yesterday's wod. It feels a little funny but no loss of strength. I have to be careful with certain overhead movements.
My hands are pretty tore up too. Time to start taping for pull-ups and bar muscle ups. I wonder what tomorrow's wod will be...

Re: The Shed 'O Pain
 

Tuesday 9/11

Holleyman (kneeled on 24" box for the HSPU)


Wednesday 9/12

running, snatches, jumping chest to bar pullups, dubs


Yes those long brutal metcons dig a really deep hole, and I suspect ought to be used sparingly, right before a rest day...

Re: The Shed 'O Pain
 

Thursday 9/13/12

78 minute walk by the water. Very nice, very tiring!

Re: The Shed 'O Pain
 

Worked out with Eric at the high school weight room.

Warmed up by doing a few burpees, a little stretching, and a few light deadlifts.

Strength WOD
2 deadlifts on the minute for 10 minutes. 225, 225, 225, 225, 225, 245, 255, 260, 275, 285
After a few minutes of rest I did a single at 305. PR. A few weeks ago I was only able to pull 255. I'm not sure what the difference was but I'll take it. :shrug:

Met Con
"Angie"
100 pull ups
100 push ups
100 sit ups
100 air squats
20:56

I got through the pull ups and push ups pretty quickly (for me). The sit-ups slowed me way down. The floor of the weight room is hard and I'm used to doing them on pads. I have 2 nice strawberries on my upper and lower back as found out when I took my shower. I have been enjoying working out with Eric. He is a fire breather and I am trying to keep up (not very successfully I might add).

Re: The Shed 'O Pain
 

Great job today! You have been getting after it, that 305 lb deadlift makes the week a success!:highfive:

Re: The Shed 'O Pain
 

Barbell Gymnastics
1) 20 minutes to establish a 1RM Snatch. 110#
2) 20 minutes to establish a 1RM Clean and Jerk. 155# (The jerk was the limiting factor. From behind my neck I can jerk a lot more.)

Strength
1 Front Squat every 30 seconds for 7 minutes @ 85%. 145# felt solid but tough

Conditioning
2 minutes ME Rope Climbs 15′
 6 ascents
7 minute AMRAP of:
7 Back Squats 155# + 
14 Target Burpees
*No rest ( I got 3 rounds)
2 minutes Max Effort on the Air Dyne 0.58 miles
Notes: This is one continuous 11 minute effort. There is no rest between

This workout is adapted from the Crossfit Outlaw Website. My legs are wobbly.

I am going to Hinckley tomorrow. I haven't been outside climbing since my Wyoming trip in June.

Re: The Shed 'O Pain
 

Climbed at Hinckley with Jeff, Rick, and Kerry. Great day. 15 routes. Very satisfied with how I'm climbing since I haven't been on real rock since June. Fun.

When I got home I worked on the glide kip muscle up for about 45 minutes. Jeff told me about a video progression from gymnastics WOD. Great tutorial. I'm not there yet but I made progress.

Re: The Shed 'O Pain
 

I haven't posted since 8-29, so I'll make this a catch-up post.

8-30-2012
Run 1 mi. in 7:55

8-31-2012
Run 3.66 mi in 31:35 (8:37 min/mi)

9-1-2012
CrossFit Total
205lb squat
105lb press
275lb ? deadlift

9-4-2012
Run 3.66 mi in 31:20 (8:33 min/mi)
Bouldered at CRG

9-5-2012
Run (hill workout) 5.0 mi in 46:35 (9:19 min/mi)

9-6-2012
Run 3.66 mi in 32:38 (8:55 min/mi)

9-7-2012
Swim 0.45 mi in 18:36

9-10-2012
Run 3.66 mi in 31:46 (8:40 min/mi)

9-12-2012
Run 5.0 mi in 43:05 (8:37 min/mi)

9-13-2012
Run 0.99 mi in 7:50 (7:52 min/mi)
Bouldered at CRG

9-14-2012
Swim 0.48 mi in 18:52

9-15-2012
Run 7.44 mi in 1:02:20 8:22 min/mi)

9-16-2012
Climbed at Hinkley with Tim, Rick and Kerry. 10 routes.
Bouldered with Matt for a little afterward.

Tim, glad you found the glidding kip video. Just remember that 10 year old girls can do this easily.

Re: The Shed 'O Pain
 

Sunday September 16, 2012

Friends of the Sandbanks Provincial Park Terry Fox Run 5k
(Ideal conditions): 33:30

For my American friends who are unfamiliar with Terry Fox, here is a link about him.
[url]http://en.wikipedia.org/wiki/Terry_Fox[/url]

Terry's run passed near where I was stationed in Quebec in the summer of 1980. He has been an inspiration my entire life.

compare today's 5k to:
8/25 5k in 33:52, 5 to 1 ratio of jogging to walking
5/5 5k in 36:40, 70% shuffling/jogging, 30% walking
4/28 5k in 36:59, 60% shuffling/jogging, 40% walking
4/21 5k in 38:07, 60% shuffling/jogging, 40% walking
4/14 5k in 39:38, 50% shuffling, 50% walking
4/7 5k in 41:05, 60% walking, 40% shuffling
3/31 5k in 43:53, 70% walking, 30% shuffling
3/24 5k in 47:57, 75% walking, 20% shuffling
3/17 5k in 50:00, 90% walking, 10% shuffling

Re: The Shed 'O Pain
 

Monday September 17, 2012

Welcome to the thread Eric. Welcome back Jeff.

I am back from the Great White North.

rode bike to CTown CrossFit.
warmup: 3x:
25 dubs, 10 push ups, 10 PVC OHS

15 minutes to find 1RM snatch:
145 (did it both regular and split)
could have gone heavier but ran out of time

Then...... (drumroll.......)
Helen (Tim, now I understand your moniker for this workout!)
16:40 RX

rode my bike home.

Re: The Shed 'O Pain
 

Monday 9-17-2012
Run:
5.15 mi in 44:43 (8:40 min/mi)

Re: The Shed 'O Pain
 

Worked out with Eric at the high school weight room.

Took about 20 minutes to work up to a 1 rep max on the push jerk behind the neck. 175# I tried 185# twice. Came close the second time. I locked it out clean but was a little timid in receiving the weight. Maybe next time.

WOD
10 rounds
1 minute on/ 1 minute off
AMRAP
9- wall ball 18#(This is what the hs has.)
11- box jumps 20″
254 reps
This was a fun but tough wod. We alternated minutes. That made it feel like we were pulling a team effort.

Watched Eric front squat some serious weight. Impressive.

Re: The Shed 'O Pain
 

Tuesday September 18, 2012

Supervised warmup:
pushups, squats, KTE

WOD:
"Smash"
20 minute cap, 3 rounds, FT
7 squat clean thrusters (125#)
50 dubs
7 burpee box jumps (18")

After the 3 rounds, 20 strict pullups.

I made 2 rounds plus 7 squat clean thrusters....

Re: The Shed 'O Pain
 

1 Problem
20 Hip Extensions
10 Pronators
5 Rounds

1 Problem
10 GHD sit-ups
10 Reverse Wrist Curls
5 Rounds

1 Problem
5 Deficit HSPU 3.5"
5 Rounds

1 Problem
3 Muscle Ups
5 Rounds
[URL="http://www.youtube.com/watch?v=iDixENQdRYY"]http://www.youtube.com/watch?v=iDixENQdRYY[/URL]

I finished up by practicing the glide kip muscle up. Getting closer.
[URL="http://www.youtube.com/watch?v=xJ_Ad7nwB5I"]http://www.youtube.com/watch?v=xJ_Ad7nwB5I[/URL]

Re: The Shed 'O Pain
 

Here is a youtube of the skill ladder for the senior comp in columbus.

[url]http://www.youtube.com/watch?v=X5pgoLR1hKA&feature=g%E2%80%90all%E2%80%90u[/url]

Re: The Shed 'O Pain
 

Warm Up
400m jog
Some kettlebell swings at various weight.
A little stretching

Kettlebell Swing WOD
1 minute on/1 minute off for 10 minutes
30 KBS @ 1.5 pood - 5 Rounds
30-30-30-25-24
Didn't quite get all the kbs. My grip is what failed. Very tough.

5 minute rest then...
200 push ups for time
11:54

JT - I watched the skill ladder video. I think I would do pretty well except for the one-legged squats and the walking on your hands part.

Re: The Shed 'O Pain
 

Thursday 9/20/12

Skills Ladder Practice, then some rowing.

Am going to do two skills ladder practices per week for the next 4 weeks to get ready for the competition. You are allowed to skip two of the events, but if you fail at an event, your ladder is done. So I really need to figure out which two events to skip...

Wouldn't you know side planks are #4 and #5?!?!?!?!!!!

Re: The Shed 'O Pain
 

Thursday September 20, 2012

[B]Master's Comp Skills Ladder Exploration and Practice
[/B]Here is the link to the comp:
[url]http://www.friendshipcrossfit.com/FCF_Masters_2012.html[/url]

Today's Practice: (one minute on, one minute to move to next station)
Round One
Goblet Squat, 53#, 1 minute, yes, 1 point
20 second bar hang, yes, 2 points (was able to hang on for over 40 seconds)
30 second front plank, yes, 1 point
30 second right plank, yes, 1 point
30 second left plank, yes, 1 point
30 second handstand, yes, 1 point (nearly rotated back, need to find the right distance to have my hands away from the wall)
30 double unders, no, 23, (would have been eliminated here)
TGU, 53#, yes, 2 points (did one on each side)
3 strict pullups, yes, 2 points (did six)
2 strict ring dips, yes, 2 points (did four)
5 one arm KB OHS 44#, no, epic fail, not even close
stopped here (five minute rest)

Round Two
Goblet Squat, 53#, 1 minute, yes, 1 point
20 second bar hang, yes, 1 point
30 second front plank, yes, 1 point
30 second right plank, yes, 1 point
30 second left plank, yes, 1 point
30 second handstand, yes, 1 point (same balance issue)
30 double unders, no, 29, (would have been eliminated here)
TGU, 53#, yes, 2 points (did one on each side)
3 strict pullups, yes, 2 points (did six)
2 strict ring dips, yes, 2 points (did four)
5 one arm KB OHS 10#, (Rx is 44#), yes
stopped here
(will try skin the cats at my barn)
So, I think I ought to consider skipping the dubs (unless I get a lot better and can guarantee I'll get 30) and skip the KB OHS, b/c I think I can get the skin the cats, maybe two or three times in a minute.

Will keep practicing. If I can get the dubs, then I'll skip the one arm KB OHS and the pistols, because I think I could get the rope climb twice.

Finished off with a 1000m row in 5:02

Re: The Shed 'O Pain
 

1 Problem
10 Burpees
10 Pronators
5 Rounds

1 Problem
5 Overhead Squats
95# 5
105# 5
115# 5
125# 3 Had to dump the bar.
125# 5
10 Reverse Curls

Did one additional problem to complete the set.

Spent about 30 minutes practicing the Glide Kip. Finally got one. I need to clean it up, but it's a start.
[URL="http://www.youtube.com/watch?v=AwdRzpqC9M0&feature=youtu.be"]http://www.youtube.com/watch?v=AwdRzpqC9M0&feature=youtu.be[/URL]

Jeff - You were saying something about a 10 year old girl.
[URL="http://www.youtube.com/watch?feature=endscreen&NR=1&v=FDkov_MI_AU"]http://www.youtube.com/watch?feature=endscreen&NR=1&v=FDkov_MI_AU[/URL]

Re: The Shed 'O Pain
 

Thursday 9-20-2012
Run:
5.0 mi in 47:24 (9:28 min/mi)
Stomach wasn't feeling well, so I took it really easy, totally aerobic except for the first big hill.

Tim, nice job on the gliding kip.

Re: The Shed 'O Pain
 

Friday September 21, 2012

warmup:
65#
deadlift x 3, power clean x3, front squat x3, push press x3, backsquat x3
run 200m

three rounds


WOD
15-12-9-6-3 (with 200m run in between)
115# snatch

then 15 HSPU
I did 10 "HSPU" (three abmats) and 5 negatives (if you can call collapsing onto the abmats a negative)

then did one round of the Master's skill challenge, and today I did it right, where there was no break in between skills

60 second 55# goblet squat, 1 point
20 second bar hang, 2 points
30 second front plank, 1 point
30 second right side plank, 1 point
30 second left side plank, 1 point
30 second handstand, 1 point
30 dubs (failed, only got 22)
53# TGU, 1 point
3 strict pullups, 1 point
2 strict ring dips, 1 point
5 one arm OHS w/ KB (Rx is 44, I did 20), 0 points
2 skin the cats, 1 point
5 pistols (skipped this)
1 rope climb, 1 point
did not attempt HSPU, 5 yard handstand walk, 10 second L sit, or muscle ups.

Gotta keep working this skills ladder (and need to get better on double unders...)

Re: The Shed 'O Pain
 

Saturday September 22, 2012

2 times through the skills ladder, Jeff had an excellent idea about "hollow body" on the double unders, which lead to 23 consecutive dubs (a PR!!) Thanks Jeff. Had a completely unexpected and somewhat miraculous L-sit. Then, came home, ate Paleo, and went out in the barn with the girls. Worked on mobility for skin-the-cats, worked on muscle ups, worked on ring dips, then did 70 burpees in 7 minutes. The burpees were a mental fail. If I could have kept my head in it I could have had 75, or maybe 80. Right now, in some things, my body is ahead of my head...

Re: The Shed 'O Pain
 

Saturday 9-22-2012
Another great day at "The Shed."

Intro to the CrossFit skills ladder:
60 second 55# goblet squat, 1 point
20 second bar hang, 2 points
30 second front plank, 1 point
30 second right side plank, 1 point
30 second left side plank, 1 point
30 second handstand, 1 point
30 dubs (failed, only got 17)
55# TGU (failed, did 2 with 35lbs)
3 strict pullups, 1 point
2 strict ring dips, 1 point
5 one arm OHS w/KB 44lb, 1 points
2 skin the cats, 1 point
5 pistols 1 point
1 rope climb, 1 point
3 HSPU, 1 point
5 yard handstand walk, 1 point (it wasn't pretty)
10 second L sit, (failed)
muscle ups (did not attempt)

Need to work on double-unders, TGUs, ring dips, handstand walk, L-sit and muscle-ups.

That was a really great, fun warm up!

Spent about 30 minutes working on gliding kips. I made great progress, but no joy.

Finished with 11 boulder problems. Finished all but one.

JT, thanks for introducing me to the "ladder." You rocked the L-sit.

Re: The Shed 'O Pain
 

Jeff and JT visited the Shed today.
Mobility work
Pistol progressions

A few of the skills ladder events.

Glide kip practice
I did 5 or 6 successful attempts and many misses. I want to get more consistent and be able to do it from any bar height.
Jeff tried the glide kip today. He made great progress. One or two sessions and I think he will have it.

Jeff and I finished up by completing all 11 of my problems.

Re: The Shed 'O Pain
 

3 TGU's each side
5 Rounds 20-35-45-53-72

15 Deadlifts @ 135#
15 Push Ups
10 Rounds
13:50 PR (previous PR was 14:39 on 9/19/10)
I am pleased with my performance. Eric-You need to try this WOD. You will crush it!

50 Hollow Rocks- I was going to do 100 but was smoked after 50.

Very pleasant in the shed this morning. I love the cool temps.

Re: The Shed 'O Pain
 

Saturday 9-22-2012 addendum
7 sets of 5 ring dips while doing the laundry and cooking Paleo chili.

Re: The Shed 'O Pain
 

Sunday 9-23-2012
20 TGUs (10 each side) with 35lb Kettlebell
5 rounds of:
10 deadlifts, 95lbs.
10 push-ups

Re: The Shed 'O Pain
 

Sunday 9-23-2012

Mobility work and stretching.

ten rounds of:
10KBS, 45#, 3GHD

then, practiced dubs
Had a new PR of 27 (might have been 28) unbroken.
While doing the dubs, someone turned off the oxygen and made the world spin faster. It was an uncomfortable experience....


Went climbing in the afternoon.
Did 5 easy routes.

Re: The Shed 'O Pain
 

Worked out with Eric at the field house.
Warmed up by doing one round of Cindy, a few attempts of the glide kip, and some stretching.
Press
3 95#
3 100#
3 105#
3 110#
3 115#
3 120#

Finished up by practicing the glide kip and the pull over (gymnastic movements).

Re: The Shed 'O Pain
 

Monday 9-24-2012
Run:
3.66 mi in 32:09 (8:47 min/mi)

20 TGUs (10 each side) with 35lb Kettlebell

Pull-up pyramid
1, 2, 3, 4, 5, 4, 3, 2, 1 reps

Re: The Shed 'O Pain
 

Monday September 24, 2012

Warmup included squats, burpee tuck jumps, and something else I forget.

WOD
1st part
3 rounds of AMRAP in 5 minutes
3x115# CurtisP (Power clean, left leg lunge, right leg lunge, push press)
6x115# back squat
9xpullups
rest 1 minute

2nd part
ANNIE
got 50 dubs, 50 sit ups, 40 dubs, 40 sit ups, in 12:33

Today is going to be snatch work.

Re: The Shed 'O Pain
 

Attention Tim, Eric, Jeff....

CTown CrossFit is hosting a snatch and C&J technique session on Saturday from 11:30 to 1. I will be attending.

If you're interested, check out their website soon b/c spaces are going fast...

Re: The Shed 'O Pain
 

Warm Up
Some burpees, pistol progressions, a few strict muscle ups, stretching

WOD
30 Muscle Ups for time
5:50 PR (previous PR was 5:59)

Re: The Shed 'O Pain
 

Tuesday September 25, 2012

Warmup included tuck jumps, overhead squats, and something else.

Did 15 minutes of snatch practice, both normal and split.
Had some good results. Really focussing on technique.

Alternated deadlifts and box jumps.
Got a 36" box jump!

Then did a metcon with running, burpees over the bar, and toes to bar. Did the toes to bar on the real bar for the first time, instead of starting from the ground and jumping. This explains why I can barely breath now and coughing feels like broken ribs but where your stomach muscles are supposed to be....

Re: The Shed 'O Pain
 

Tuesday 9-25-2012
Run:
3.66 mi in 30:52 (8:26 min/mi)
Climb:
Bouldered at CRG for two hours.

Didn't have to time or energy to do the TGUs tonight.

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.
A quick warm up.

3 Deadlifts on the minute for 12 minutes
185, 195, 205, 215, 225, 235, 245, 255, 265, 265, 265, 265

Then...
100 modified L pull ups for time (knees tucked to chest). Tough.
20:49

Re: The Shed 'O Pain
 

Rest day.

Am coming down with something...

Re: The Shed 'O Pain
 

Thursday September 27, 2012

Travel day.

Have a cold.

Re: The Shed 'O Pain
 

1 Problem
10 Hip Extensions
10 Pronators
5 Rounds

1 Problem
10 Ab Rollers
10 Reverse Wrist Curls
5 Rounds

1 Problem
5 Strict HSPU
5 Rounds

1 Problem
20 Push Ups
2 Rounds

Re: The Shed 'O Pain
 

Worked out at the Shed with Eric.

Mobility Work
A few muscle ups.

"Karen"
150 Wallballs for time
9:57 PR
My legs are still wobbly.

0.5 mile cool down walk. We played around on the slack line for 15 minutes. Eric is going to pick it up quick.

Did some ring dips to finish up. 3 sets of 10 and 1 strict set of 8.

Eric-Thanks for the encouragement on Karen. It definitely helped. Great job on Nasty Girls!