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

JT Kalnay 11-20-2013 05:31 PM

Re: The Shed 'O Pain
 
Wednesday November 20, 2013

Another good/rough day in the box.

Warmup:
3 rounds of:
5 deadlifts (95, 145, 195)
5 kettlebell taters (a swing, flip the kb in your hands, do a squat) (35#)
instep stretch
hold plank for 30 seconds

Metcon1
8 minutes AMRAP
8 deadlifts, 255#
12 WBS, 10', 20#
(made three rounds)

Metcon2
12 minutes, AMRAP
10 TTB
10 dumbell clean and presses, 35#
25 dubs
(made 2 rounds plus 20 reps)

( I have less than zero high intensity metaboliconditioning, but am able to walk up hill for hours on end, just can't breath under heavy load).

Tim Babcock 11-20-2013 05:38 PM

Re: The Shed 'O Pain
 
2 Problems
10 Burpees
10 pronators each arm
5 rounds

Metolius Hangboard Workout

Finished up with 5 sets of roll ups and some foam rolling.

JT Kalnay 11-21-2013 11:43 AM

Re: The Shed 'O Pain
 
Thursday November 21, 2013

Rest (sick) day...

Tim Babcock 11-21-2013 04:48 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35#
10 Air Squats
5 Pull-ups
5 Burpees
20 Band Pull aparts
3 rounds

Overhead Squats
5 45#
5 65#
5 95#
5 115#
5 135#
1 155#
2 155#

Metcon:
4 Bar Muscle Ups
8 HSPU
16 KBS 53#
5 Rounds
13:27

Finished up with 2 more sets of 20 band pull aparts.

I hope you feel better JT. We got work this weekend. Hopefully Jeff can make it too.

Tim Babcock 11-22-2013 03:41 PM

Re: The Shed 'O Pain
 
1 problem
10 Burpees
20 band pull aparts
5 rounds

1 problem
10 barbell 100# hip thrusts
10 pronators each arm
5 rounds

1 problem
10 push ups
10 rounds

Tim Babcock 11-23-2013 02:32 PM

Re: The Shed 'O Pain
 
Worked out at Crossfit Tiffin with JT, Jared, and others.

Mobility Work
Worked up to 155# on the power clean, Did several wall balls and HSPU's.

"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
155# pound Power clean, 1 rep (225# is RX)
36:34
Fun WOD.

I am pleased with that time. I was hoping for anything under 45 minutes. I kept a nice steady pace.
I feeling a little beat up. My left elbow hurts and all my muscles are tight. My shoulder feels good though.

JT Kalnay 11-23-2013 02:41 PM

Re: The Shed 'O Pain
 
Friday November 22, 2013

Warmup:
rowing, pushups

Metcon1:
high knees, and burpees.
The high knees worked my hip flexor to exhaustion.
It was really odd, like working bicep curls to failure.

Metcon2:
Every 90 seconds on the 90 seconds
hang cleans, push jerks, single unders


Saturday November 23, 2013
Travelled to CrossFit Tiffin with Tim.
Was good to see Jarred and Eric today.
Did some rowing, coached up some rowers.
Worked on Oly lifts, hit snatch PR.
Worked on straight arms for cleans.
Hit 225 C&J (not a PR)
Hit a 125 squat clean, it felt easy, need to continue to experiment with squat clean and snatching using a squat (todays PR was a split/muscle snatch).

JT Kalnay 11-23-2013 05:39 PM

Re: The Shed 'O Pain
 
Saturday November 23, 2013

Today's PR Snatch
[url]http://www.coachseye.com/W1RX[/url]

And a not quite PR C&J
[url]http://www.coachseye.com/Fo85[/url]

Need to start learning how to squat snatch and squat clean and do OHS and front squats. Am near the limit on power/muscle/split....

Tim Babcock 11-24-2013 10:50 AM

Re: The Shed 'O Pain
 
Worked out with JT at the Shed.
Mobility Work
10 KBS 35#
10 Air Squats
5 Pull-ups
5 Burpees
3 rounds

Front Squat
1 rep 45, 65, 95, 115, 135, 145, 155, 165, 175, 185# -no misses

Metcon

30 sec ME Box Jumps 20" 15, 14, 13, 14, 13
30 sec rest
30 sec ME Push Press 75# 16, 12, 12, 12, 12
30 sec rest
30 sec ME Air Dyne .18, .18, 18, .18, .19
30 sec rest
5 rounds
This turned out to be tougher than I thought it would be.

JT Kalnay 11-24-2013 11:32 AM

Re: The Shed 'O Pain
 
Sunday November 24, 2013

18F driving to the shed this morning....

Front Squats to 235, missed PR attempt at 255, it started going forward and I had to dump it.

Worked hang squat snatches (PVC, 15# beginner bar, 45# bar)

Worked hang cleans (65# max)

There are a lot of moving parts that need to get into the right positions.
Four months 'til Nationals....


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