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

JT Kalnay 05-24-2014 12:08 PM

Re: The Shed 'O Pain
 
Saturday May 24, 2014

p.m.

walked two laps around the farm.
was able to do it in sneakers instead of rubber boots today.:)

JT Kalnay 05-25-2014 08:19 AM

Re: The Shed 'O Pain
 
Sunday May 25, 2014

twenty laps across the balance beam and back through the agility ladder.
alternated forwards, backwards, sideways, one tap, two tap, three tap,...

pass throughs
hung out in a 45# goblet squat for 97 seconds

20 pistols each side to a 20" box, focused on form

20 pulls from just above the knees to the pocket
20 snatches, 33#, focused on upright torso

10 rounds of:
10 squat cleans and jerks, 33#
5 green band ring dips
10 green band ring pistols

buy out:
hang out in a 33# OHS as long as possible (43 seconds)

JT Kalnay 05-25-2014 12:59 PM

Re: The Shed 'O Pain
 
Sunday May 25, 2014 pm

Walked 3.3 miles, stopping 47 times to swing a weighted club. 12 over par.
[url]http://www.mapmyrun.com/workout/582806653[/url]

Tim Babcock 05-25-2014 06:03 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Rick and Norm. Nice day. 10 laps.

Later...
3 TGU's each arm 35, 45, 53, 61, & 72#
10 pronators each arm
5 rounds

JT Kalnay 05-26-2014 02:04 PM

Re: The Shed 'O Pain
 
Monday May 26, 2014 (Memorial Day)

Volunteered a couple hours working with a Veteran with PTSD.

Rowed 1k
held a goblet squat, did pass throughs, did hip flexors

Squat Day
OHS
10x45

Front Squat
5x95
3x135
3x155
3x175
3x195
3x215

Back Squat
3x240
3x260
3x280
3x300
3x320
3x340
3x260 (OMFG was this hard)

Held a 45# OHS for 1:03 (a new PR)

Tim Babcock 05-26-2014 02:44 PM

Re: The Shed 'O Pain
 
Mobility Work
10 KBS 35, 45, 53#
5 pull ups
5 burpees

Power Cleans
3 95#
3 115#
3 135#
3 155#
1 165#
1 175#
Tried a couple at 185#. Just couldn't make it happen. I need to start doing some drills and get some coaching from JT.

Metcon:
"Jason"
100 air squats
5 muscle ups
75 air squats
10 muscle ups
50 air squats
15 muscle ups
25 air squats
20 muscle ups
25:27 Slow. My PR is 16:49.

JT-Awesome squat numbers!

JT Kalnay 05-27-2014 02:50 PM

Re: The Shed 'O Pain
 
Tuesday May 27, 2014

Oly training, felt surprisingly good after yesterday's squat sh*t storm...

Made snatches up to 73kg.
[url]http://www.coachseye.com/v/Nk0R[/url]

75kg ended badly...
[url]http://www.coachseye.com/v/8lDV[/url]

Tim Babcock 05-27-2014 03:01 PM

Re: The Shed 'O Pain
 
Air-Dyne Workout
0.5 mile warm up
1 minute hard + 1 minute rest for 20 minutes.
0.5 mile cool down
Legs are wobbly.

JT Kalnay 05-28-2014 01:55 PM

Re: The Shed 'O Pain
 
Wednesday May 28, 2014

Oly practice with my coach. Managed to improve posture on the lower part of the lifts. Excellent!!!

Tim Babcock 05-28-2014 02:14 PM

Re: The Shed 'O Pain
 
2 problems
10 burpees
10 pronators each arm
5 rounds

1 problem
5 strict HSPU
10 reverse wrist curls
5 rounds

1 problem
3 GHDSU
5 rounds


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