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

Tim Babcock 06-03-2014 03:07 PM

Re: The Shed 'O Pain
 
Airdyne Workout
0.5 mile warm up
20 minutes of :30 work and 30 rest. Kept the load indicator between 7 & 8.
0.5 mile cool down

JT Kalnay 06-04-2014 04:23 AM

Re: The Shed 'O Pain
 
That's a tough Air Dyne workout, but probably didn't tweak your shoulder.

Tuesday June 3rd, 2014

Rest Day

Took two very leisurely one mile strolls.

Did some mobility work, some smashing, and held some planks and squat positions.

Posterior chain was complaining loudly after Monday's "Squat Day"

Tim Babcock 06-04-2014 04:12 PM

Re: The Shed 'O Pain
 
2 problems
15 push ups
10 pronators each arm
5 rounds

Fingerboard Pyramid Workout - 8 sets
worked in 8 sets of 2 strict ring muscle ups.

Finished up with 5 attempts at a strict bar muscle up. 2 successful.

JT Kalnay 06-05-2014 04:51 AM

Re: The Shed 'O Pain
 
Wednesday June 4, 2014

Oly Practice with coach

Snatches to 75kg, (two missed attempts at 80kg, one was so close...)

C&J practice to 102kg, (have lost some of my jerk)

Drills

Lots of talking and strategizing for the 6/21 meet in Toronto.

JT Kalnay 06-05-2014 03:37 PM

Re: The Shed 'O Pain
 
Thursday June 5, 2014

Oly drills

Farmer Carries.

Home projects.

Truly varied...

Tim Babcock 06-05-2014 03:50 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 pull ups
15 Dubs (had trouble with these today??)
5 burpees
3 rounds

Metcon:
0.5 mile run followed by:
21-15-9
KBS 2 pood
Burpees
13:33

EMOM for 10 minutes
Odd Minutes
1 power clean + 1 hang squat clean + 3 front squats @ 115# Awesome complex! 115# was hard but doable.
Even Minutes
3 muscle ups

Finished up with 6 attempts on a strict bar muscle up. 5 successful. Trying to "grease the groove" on these.

JT Kalnay 06-06-2014 04:33 PM

Re: The Shed 'O Pain
 
Friday June 6, 2014

Rowed 1k in 4:08.
Thorough mobility warmup (squat mobility, shoulder mobility, back mobility, hip mobility)

ten reps of oly skill drills (shifting weight deadlifts, opening fast, keeping it close)

snatch 40k, hit
c&j 40k, hit
snatch 40k, hit
c&j 40k, hit
snatch 45k, hit
c&j 45k, hit
snatch 50k, hit
c&j 50k, hit
snatch 55k, hit
c&j 55k, hit
snatch 60, hit
c&j 60k, miss (total lack of concentration)
c&j 60k, hit
snatch 65k, hit
c&j 65k, hit
snatch 70k, hit
c&j70k, hit
snatch 75k, miss
c&j 75k, hit
snatch 75k, hit (this is a good number for me)
snatch 80k, miss (not even close, had a real close one on Wednesday)
c&j, 80k, hit
snatch 80k, miss (but closer than first try)
c&j 85k, hit
c&j 90k, hit
c&j 95k, hit (this started to feel heavy)
c&j 100k, hit
c&j 105k, hit (this is a good number for me)
c&j 110k, missed the clean
c&j 110k, missed the clean, not even close
done

Note to self: chocolate milk and diet coke before a max effort snatch and c&j session in the heat followed by a bacon McDouble and more chocolate milk is a really bad idea....:Flush000::tmi:

JT Kalnay 06-07-2014 03:35 PM

Re: The Shed 'O Pain
 
Saturday June 7, 2014

14 days to the Pan Am Oly meet in Toronto

squat, shoulder, hip mobility work

20 rounds of:

3 deadlifts with weights slowly creeping up from 135 to 295
1 snatch at 32#
3 jerks at 32#, was really trying to punch hard and feel like I was pressing against the weight to drive my body down as fast and as far as possible. I actually got that feeling a few times. :kicking0:

Swept out the barn (this counts as exercise b/c it's a big barn and it was really dirty)

Tim Babcock 06-09-2014 08:23 AM

Re: The Shed 'O Pain
 
Spent the weekend at the New with Kent.
Saturday was spent at Endless. I managed to lead Legacy and Aesthetica clean.
We went to the Meadow on Sunday. Did a cool 11c at Tan Wall. We also checked out Zero Buttress. A bunch of moderates ranging from 5.7 to 5.11b. We did a few. One thing I learned was I need to get a pair of comfy climbing shoes to do moderates in. My feet were killing me by the end of the weekend.



Today
Mobility Work
10 wall balls
5 pull ups
5 burpees
3 rounds

Overhead Squat
1 45#
1 65#
1 95#
1 115#
1 135#
1 155#
1 170#
1 185# miss
1 185#

Metcon
0.5 mile Airdyne
40 front squats 95#
30 toes to bar
20 push press 95#
14:45

100 Dubs 1:55

5 for 5 on strict bar muscle ups

JT Kalnay 06-09-2014 09:57 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Sunday June 8, 2014

mobility warmup
agility work (balance beam, agility ladder)
OHS
10x11
10x45
10x95
5x135

Squat Cleans
10x135
10x185

Metcon
21-15-9
Goblet Squat, 45#
KBS, 45#
2:13

Then flew to California

Monday June 9, 2014
Walked to CF Santa Clara (it was a long walk along the Guadeloupe River Trail), did some work, walked back to hotel.


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