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

JT Kalnay 09-11-2014 05:18 PM

Re: The Shed 'O Pain
 
Thursday September 11, 2014

Warmup

Snatch Practice
10 for 10 at 95#, really focusing on knee rebend.
10 for 10 at 135, really focusing on straight arms
2 for 2 at 145, focused on moving fast
1 for 1 at 155, focused on getting low
1 for 1 at 165, focused on getting focused
oh for 3 at 175
oh for 1 at 170

30 overhead walking lunges.

Need to be able to snatch 190 to have a meaningful chance and performance at worlds. I guess there's going to be a lot of failure between now and then.

JT Kalnay 09-12-2014 11:56 AM

Re: The Shed 'O Pain
 
Friday September 12, 2014

Warmup

C&J Practice
10x95 alternating squat cleans, power cleans, split cleans.
10x145 with mostly split cleans
1x165
1x185
1x205
1x225
epic failure at 245...

Need to be able to C&J 275 to have a reasonable chance and performance and Worlds. Lots of work to be done.

Tim Babcock 09-13-2014 11:29 AM

Re: The Shed 'O Pain
 
Jeff visited the Shed today. We worked a new problem I had started. Jeff made good progress. Jeff then worked out a moderate in his head that we did 10 times each just to get some mileage in. Finished up with a few muscle ups.

JT Kalnay 09-13-2014 12:00 PM

Re: The Shed 'O Pain
 
Saturday September 13, 2014

Snatch Practice at Rubber City Weightlifting

Lots of drills on knee rebending deadlifts.

5 for 5 at 30kg
5 for 5 at 40kg
3 for 3 at 50kg
3 for 3 at 60kg
1 for 1 at 70kg
1 for 1 at 75kg
oh for 5 at 80kg (but I'm pretty pleased with myself for trying 80kg)
While missing repeatedly at 80kg the coach was paying close attention and gave me some drills to work on this week.

snatch grip deadlifts
10x3 at 80kg
5x3 at 60kg


Going to try to walk around the farm this afternoon with my trekking poles.

JT Kalnay 09-13-2014 03:02 PM

Re: The Shed 'O Pain
 
Saturday September 13, 2014 (pm session)

Made it once around the farm with my trekking poles.
It was relatively pain-free, and my right leg did not fall asleep.
However, my left leg did fall asleep from knee to hip. Weird.

Tim Babcock 09-14-2014 08:34 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
5 pull ups
10 push ups
15 air squats
Shoulder Mobilization Routine
3 rounds

10 KBS 35#
2 ring dips
15 KBS
3 ring dips
25 KBS
5 ring dips
50 KBS
5 rounds
22:35

Finished up the 10,000 KB Swing Challenge. I decided to do the same exact workout with the same weight to assess the effectiveness of the challenge. My time was 33:30 for the first workout. I was hoping to break 30 minutes. I ended up beating the time by almost 11 minutes. Scientifically, I am more fit (at least at swinging a kettlebell). It will be interesting to see in the next few weeks how my new fitness applies to other workouts.
I want to thank my workout partner JT. He saw me through some very hot and tough workouts. Always nice to not suffer alone. His mother-in-law also made me a cool t-shirt commemorating the final workout. Thanks!

JT Kalnay 09-14-2014 08:47 AM

Re: The Shed 'O Pain
 
Sunday September 14, 2014

Ideal conditions in the SoP this morning. A perfect late autumn day (oh yeah, it's only September 14, still summer technically...)

Got to witness the completion of the 10k kb challenge.
Tim went from 33:xx on the first WOD to 22:xx today.
That's 11 minutes faster, or 33% faster.
Amazing results.
Congratulations.

Some stretching, then alternated walking lunges and bench presses.

Got up to 255 on the BP, that was heavy enough.

Did 10 kb swings.
Tried to take it easy on my back and legs this morning.
Will walk another lap around the farm with the trekking poles this afternoon.

JT Kalnay 09-15-2014 11:12 AM

Re: The Shed 'O Pain
 
Sunday September 14, 2014 (pm session)

Once around the farm with my trekking poles, a little more painful that Saturday...


Monday September 15, 2014

Warmup
Snatch Practice with drills
5x45, coming from the floor to waist via a snatch grip deadlift three times, then back to the low hang once, then snatching it overhead.

5x75, same routine

5x105, from floor to waist via slow chest up deadlift, then back to ground and snatch it

5x135, just from floor, felt pretty good

1x145 just taking it from the floor, felt easy

1x155, felt pretty easy

0 for 3 at 165 (75kg), just couldn't get it back far enough, was missing it out front.

Tim Babcock 09-15-2014 04:00 PM

Re: The Shed 'O Pain
 
2 problems
TGU's 5-4-3-2-1/35-45-53-61-72
10 Pronators
5 rounds

A short fingerboard workout.

JT Kalnay 09-16-2014 03:16 PM

Re: The Shed 'O Pain
 
Tuesday September 16, 2014

Deadlifts to 475.

Yoke work to 525.

Both 475 and 525 felt heavy today. Go figure...


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