Re: The Shed 'O Pain
 

12/30/12
Jeff and I visited Seneca East.
Warm up
A few strides.
A round of Cindy.
A few muscle ups.
Mobility Work

Back Squat-Started light because my groin felt tight. It loosened up.
5-95#
5-105#
5-115#
3-125#
3-135#
3-145#
1-185#
1-205#
1-225#

"New Year's Eve Eve Bar Hop"
20 reps of 13 exercises-2013
Here are the exercises, not necessarily in order.
20 snatches @ 65#
20 fat bar deadlift @ 205
20 power cleans @ 95#
20 bench press @ 95#
20 back squats @ 95#
20 Over the bar burpees
20 front squat @65#
20 push press @65#
20 toes to bar
20 bent over rows @65#
20 walking lunges with a 45# bar overhead
20 pull ups
20 thrusters @ 65#

Had a great time. I might be a little sore tomorrow, especially my legs. Jeff shared the handstand progressions with Justin, Jared, and Carl. They seemed to like it. I predict drastic PR's on Diane in the future.

Re: The Shed 'O Pain
 

Sunday 12-30-2012
Went to Seneca East with Tim.
Did some stretching and a couple of easy sprints to warm up.

Back Squats:
5-95#
5-105#
5-115#
3-125#
3-135#
3-145#
1-185#
1-205#
1-225#
That last rep felt really heavy.

"New Year's Eve Eve Bar Hop"
20 reps of 13 exercises-2013
Here are the exercises, not necessarily in order.
20 snatches @ 65#
20 fat bar deadlift @ 205
20 power cleans @ 65#
20 bench press @ 95#
20 back squats @ 95#
20 Over the bar burpees
20 front squat @65#
20 push press @65#
20 toes to bar
20 bent over rows @65#
20 walking lunges with a 45# bar overhead
20 pull ups
20 thrusters @ 45#

By the time I got to the thrusters, I could barely lift the bar.

Re: The Shed 'O Pain
 

1 Problem
5 Burpees
5 rounds

1 problem
10 hip extensions 0-10-20-35-45
5 rounds

1 problem
8 GHD sit-ups
5 rounds

1 problem
3 bar muscles ups
5 rounds

Completed all my problems with no misses, except the last one. Got it 2nd go. Feel pretty good about that. I haven't been climbing much lately. It helps that I have all my problems wired.
Finished up with pronators and reverse wrist curls for elbow health. Something else I hadn't done in a while.

Re: The Shed 'O Pain
 

Monday 12-31-2012
Bouldered at CRG for about 2 hours.

Tuesday 1-1-2013
Bouldered at CRG for 1-1/2 hours.

Legs really hurt from the weekend.

Re: The Shed 'O Pain
 

Wednesday 1-2-2013
Run:
3x 1.5mi intervals, easy pace about 9:30min/mi

Strength (if you can call it that):
Bench press
5 @ 85#
5 @ 95#
5 @ 105#
3 @ 115#
3 @ 125#
At this point I really struggled to get the third rep so just finished with:
1 @ 130#
1 @ 130#
1 @ 130#
Too scary to push hard without a spotter.:eek:

Re: The Shed 'O Pain
 

Wednesday January 2, 2013

Back on the heavy bar.

Worked on C&J, really focussed on the squat clean.

Worked on back squats, really focussed on keeping knees over toes and not rolling inwards.

Metcon:
Dubs, pullups, power cleans.
Got dizzy and had to sit down twice.

Dizziness must be a function of paleo plus no diet coke...
Off on quick trip to denver/seattle/denver, back on sunday.

Re: The Shed 'O Pain
 

Visited Seneca East and worked out with Eric. Place was hopping tonight.
Warm up
Couple minutes on a rower. Fun.
2 rounds of Cindy
A set of 5 OHS with the bar.
Some stretching.

Strength
Overhead Squat
5 95#
5 105#
5 115#
3 125#
3 135#
3 155#
1 165#
1 185# Repeat of previous PR
1 195# Miss

"Ryan"
7 Muscle Ups
21 Burpees
5 Rounds
16:23 PR (16:48 was my previous PR done 3/11)

Good to work out with Eric again.

Re: The Shed 'O Pain
 

Thursday 1-3-2013
Bouldered at CRG for 2-1/2 hours with Matt. It was a good workout.

Judd and Genevieve, from the old Kendall Cliffs days, were there. They just recently moved back to this area and are living in Middleburg Heights. Judd is still as strong as ever. He asked how you were doing Tim.

Re: The Shed 'O Pain
 

Eric and I went CFT Crossfit in Norwalk for the oly lifting seminar. Today I learned I have a lot to learn about oly lifting. I feel like an uncoordinated giraffe trying to throw a bar overhead. My goals are going to have to be very conservative with oly lifting.

Jeff-That's cool you saw Judd and Genevieve. Nice people.

Re: The Shed 'O Pain
 

Friday 1-4-2013
Run:
2x 2mi interval. Didn't have a watch so I had no idea what my pace was.

Got home to find a new set of Pendlay bumpers waiting for me. :)