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

Jeffrey Fortuna 12-25-2016 06:58 PM

Re: The Shed 'O Pain
 
12-25-2016

Managed to get myself to do a little workout today. Very light weights but at least went through the motions.

TGUs:
10x 10lbs. (5 on each side)

Back Squats:
10x 45lb.
10x 65lb.
10x 85lb.
10x 95lb.

Threw in a few ring dips while doing the laundry.

Patrick Tonge 12-28-2016 09:35 AM

Re: The Shed 'O Pain
 
Been a while since I posted in the Shed 'O Pain......

12/27/2016 Tuesday

WU: RUN 400M then 3 Rounds:
10 walking lunges
10 Push-ups
10 Air-squats

Gymnastics Conditioning
10 EMOM
Kipping HSPU or d.b. push press / Did Push Press

Condtitioning

For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)

Interesting set of movement with 1K row at the end. 17:34 today.

1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees

got 36 Burpees total.... wanted to hit 40.
__________________
M-52 / 6' / 165lb "dripping wet with rocks in my pockets" [url]www.crossfitcameronpark.com[/url]

Tim Babcock 12-28-2016 09:55 AM

Re: The Shed 'O Pain
 
It's nice to see others posting in "The Shed 'O Pain" log. Nice work guys.

Took a short trip to Cincinnati with the wife. No workouts except for a lot of walking. Fun.

Today-Back at it.

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
10 thoracic bridges
shoulder mobilization routine
3 rounds

3 deadlifts @ 135 and 185#.

A.
Five sets of:
Deadlift x 3 reps 205, 235, 255, 255, 255#
Rest 60 seconds
1 full standing roll out
Rest 60 seconds
1 muscle up + 6 ring dips
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings 53#
10 Goblet Squats 53#
10 Push-Ups
4 rounds

C.
The Original Deep 6 Plan - 35 pound kettlebell
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Rest 60 seconds
7. Now switch hands and repeat the sequence on the left.
One round

Mobility Work

Patrick Tonge 12-29-2016 10:10 PM

Re: The Shed 'O Pain
 
12/28/2016 Wednesday

This evening I tried something new. YOGA Been telling myself to "try" yoga for like 10-15 years..... Finally did it!! Anyhow, I was alittle lost and trying to keep up, not sure about it, but am going to give it a try a few more times. I did feel like my body loosened up after and I did sleep better the night after then I have in a while. Going to give it a chance. Will go next Wednesday again.12/28/2016 Wednesday

Patrick Tonge 12-29-2016 10:29 PM

Re: The Shed 'O Pain
 
12/29/2016 Thursday

WU: RUN 400M then 3 Rounds
10 Supermans
10 Walking lunges
10 Situps

Strength
Deadlift
2 sets of 20 20@115lb, 20@135lb

Conditioning
21-15-9
Wall Balls
Burpee box jumps

8:24 on this one.

Tim Babcock 12-30-2016 10:35 AM

Re: The Shed 'O Pain
 
Patrick-I've been thinking about trying yoga a little too. I do mobility work after workouts but I might learn something from a structured yoga class. Let me know how it goes. And kudos to you for trying something new.

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
10 thoracic bridges
shoulder mobilization routine
3 rounds

A.
Four sets of:
Double Kettlebell Front Squat x 5 reps 35s, 35s, 53s, 53s,
Rest 60 seconds
30 second L-sit on Parallettes
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds

B.
The Deep 6 Plan 45# KB
All lifts are done right-handed without setting the bell down between moves.
1. 3 Swings
2. 3 Snatches
3. 3 Cleans and Presses
4. 3 Front Squats
5. 1 Reverse Get-up
6. Rest 60 seconds
7. Now switch hands and repeat the sequence on the left.
Three rounds

5 strict ring muscle ups (last one with 20# med ball between feet)
2 strict bar muscle ups.
1 kipping bar muscle up.
2 strict HSPUs

Tim Babcock 01-01-2017 09:57 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill. Lisa and a few of my friends gathered and helped me celebrate my 50th birthday. Fun.

Today (Not feeling very perky, too much celebrating last night)

10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
10 thoracic bridges
shoulder mobilization routine
3 rounds

A.
Five Sets
Kettlebell Swings x 5 reps 88#
60 seconds rest
Yoga Push-ups x 10 reps
60 seconds rest
Turkish Get Ups x 2 reps (one each arm) 45, 53, 62, 71, 88#
60 seconds rest

B.
The Deep 6 Plan 35# KB
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Rest 60 seconds
7. Now switch hands and repeat the sequence on the left.
Two rounds

Jeffrey Fortuna 01-01-2017 01:15 PM

Re: The Shed 'O Pain
 
1-1-2016

TGUs:
20x 10lbs. (10 on each side)

Back Squats:
10x 45lb.
10x 65lb.
10x 85lb.
10x 95lb.
10x 105lb.

Deadlifts & Push-ups:
3 sets of 10x 135b deadlift & 10 push-ups

1km row

None of this is for time. I'm going very slow and carefully, trying not to hurt myself.

I'm glad to hear that both of you are considering yoga. In my opinion, it is one of the best exercises one can do. I highly recommend not pushing hard but do a little every day. The more often you do it, the sooner your body will acclimate and you'll find yourself able to flex more than you ever have before.

Tim Babcock 01-01-2017 05:18 PM

Re: The Shed 'O Pain
 
I made a video of some of my training activities from the last 3 days. Two days are in the Shed and one day is at Rock Mill (a bouldering gym). I turned 50 yesterday and wanted to document some of my capabilities as a sort of benchmark. For now, my focus is on kettlebell training, bodyweight training, and climbing training. My goals are to not suck at life and climb hard. Both bring me much joy. Anyways here's the video.
[URL="https://www.youtube.com/watch?v=l3XC1Rey9I4"]https://www.youtube.com/watch?v=l3XC1Rey9I4[/URL]
WFS

Tim Babcock 01-02-2017 10:19 AM

Re: The Shed 'O Pain
 
2 problems
10 yoga push ups
10 second 2-finger hang
10 pronators
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
35# 7, 7, 7 sec
35# 7, 7, 7 sec
40# next time
2-finger (large on RPTC)
5# 7, 7, 6 sec
5# 7, 6, 5 sec
5# next time
W Pinch (RPTC)
0# 7, 7, 7 sec
0# 7, 7, 7 sec
5# next time

Worked in a little mobility work between sets.


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