Re: The Shed 'O Pain
 

Friday December 14, 2012

Rest day, getting ready for Gymnastics Seminar tomorrow.

[url]https://ctown.zenplanner.com/zenplanner/portal/event.cfm?eventId=3B111083-70B6-472F-BD68-E13F5AFCEA47[/url]

I think there are some spots open!

Re: The Shed 'O Pain
 

1 Problem
3 TGUs each arm 20-35-45-53-72 (72# felt heavy today)
10 Pronators
5 Rounds

1 Problem
10 Hip Extensions 20-35-45-0-0 (These were killing my thighs, that's why I backed off on the weight)
10 Reverse Wrist Curls
5 rounds

1 Problem
2 strict ring muscle ups w/weight 5-10-15-20-25 (Failed the second 25# muscle up)
5 rounds

1 Problem
2 GHD sit-ups (These felt pretty good, I'm happy that I was able to do even 2 per round
5 rounds

No misses on the boulder problems. I hope to do a little more bouldering over the holidays. Hopefully I will get to go to CRG.

JT-The gymnastics seminar sounds like fun. I wish I could have done it. You'll have to let me know how it went.

Re: The Shed 'O Pain
 

Saturday December 15, 2012

Introduction To Gymnastics
This was way too much fun...

[url]http://jtkalnaynovels.wordpress.com/2012/12/15/dear-crossfit-who-knew-you-could-be-fun-getting-horizontal-and-upside-down-with-karen/[/url]

Re: The Shed 'O Pain
 

Sunday December 16, 2012

Ouch...
[url]http://www.mapmyride.com/routes/view/160103900[/url]

Re: The Shed 'O Pain
 

Worked out at Seneca East with Eric, the Ruffing Brothers, and a few high school boys.

Mobility Work
Front Squat
5 95#
5 115#
5 135#
3 155#
3 165#
Tried 175#, didn't happen.

"Tabata Something Else"
Pull-ups 8 8 8 8 8 8 8 6
Push-ups 10 10 10 10 10 10 15 14
Sit-ups 13 13 11 10 10 10 10 10
Air squats 15-13-12-12-12-12-12 16
Total 342

Afterwards-Farmer's Walks-2 70# kettlebells.

I always get a good workout and have a good time when I visit Seneca East. No exception today!

Re: The Shed 'O Pain
 

Monday December 17, 2012

Thank goodness there's only four days until the days start getting longer. I need to spend some time in Arizona, where the sun is shining!

[url]http://jtkalnaynovels.wordpress.com/2012/12/17/dear-crossfit-i-peaked-at-the-red-line/[/url]

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.
Warm up
2 rounds of Cindy
Mobility Work
A few sets of light overhead squats

Strength
Overhead Squats
5 95#
5 115#
5 125#
3 135#
3 145#
3 155#
1 165#
1 175#
1 180# PR
It's perplexes me why I can overhead squat more than I can front squat.

Eric - Thanks for the coaching and the encouragement tonight.

Re: The Shed 'O Pain
 

Tuesday December 18, 2012

Walked to Box.
Metconned hard.
Walked home.

@Tim, it's your wrists, ankles, and lower back.
I'll show you in the shed.

NFT is having the Oly lifting at 7pm on Thursday December 27th.
I'm going. Want me to pick you up on the way?

Re: The Shed 'O Pain
 

Tuesday December 18, 2012

Tim and Jeff,
Here's another chance at some gynmastics training.
Karen Hawley will be giving seminars at NFT on Saturday 12/29.
I'm going to attend the beginners class (again).
The beginners class might be too easy for you guys, but the advanced might be perfect for improving muscle ups, pistols, and other advanced movements.

[url]http://www.nftcrossfit.com/gymanstic-skills-seminar/[/url]

Re: The Shed 'O Pain
 

Mobility Work
A few deadlifts, push ups, and box jumps.

WOD
Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
4 rounds + 9 deadlifts

Finished off with 5 sets of 5 GHD Raises. The Ruffing brothers showed me this exercise. It's supposed to strengthen and injury proof your hamstrings. I like it.

JT- I would like to attend both seminars if possible. Do I need to sign up before hand?