Re: The Shed 'O Pain
 

Sunday August 2, 2015

Another very encouraging day in the Shed 'o Pain.
Lots of mobility and experimenting.
Got a TGU with 35# !!

Did 10 rounds of death by kettlebell, first 5 at 20#, 6-8 at 15#, 7-9 at 10#.

Re: The Shed 'O Pain
 

10 goblet squats 10, 20, 35#
5 pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Four sets of:
Deadlift x 6 185#
Rest 45 seconds
Dumbbell Shoulder Press x 10 reps 25#
Rest 45 seconds
Lateral Lunges x 10 reps
Rest 45 seconds

B.
10 minute AMRAP w/20# vest
5 Pull-Ups
10 Push-Ups
15 Air Squats
7 rounds + 5 reps

Mobility stretches

Re: The Shed 'O Pain
 

Monday August 3, 2015

Walked 3.5 miles
hip, back, hamstring mobility and stretching
4 pullups
planks
empty bar movements

Re: The Shed 'O Pain
 

Climbed at Hinckley with Rick, Ken, and Kerry. O-Wall, Sunshine, and crack right of O-Wall. 16 laps. 12 on O-Wall. Nice day!

Re: The Shed 'O Pain
 

@Tim, way to take advantage of those sunny summer days!!

Tuesday August 4, 2015

Walked about 3 miles.
Mobility and stretching work.
Planks.
Experimented with the 11# bar on trying to split the right foot forward instead of the left. It's going to take some work but may save the left hip.

Re: The Shed 'O Pain
 

10 goblet squats 10, 20, 35#
5 pull ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Front Squat x 10 reps 95#
Rest 45 seconds
Supine Ring Rows x 10
Rest 45 seconds
Plank from Elbows x 60 seconds
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings 53#
5 Burpees
Tough!

1 muscle up every 30 seconds for 5 minutes (10).

2 sets of "Shoulder Shocker."

Re: The Shed 'O Pain
 

Wednesday August 6, 2015

Walked for an hour around noon.
Walked for about 20 minutes later in the afternoon.
No stretching or mobility or "exercises".
A very casual day, only had 2 or 3 cramps when I stood up.

Re: The Shed 'O Pain
 

1 problem
15 push ups
5 rounds

1 problem
15 hip extension
5 rounds

1 problem
15 ab roll outs
5 rounds

1 problem w/10#
15 kb presses 20#
5 rounds

Sent one of my old problems that I hadn't sent in a long time.:)

Re: The Shed 'O Pain
 

Thursday August 6, 2015

Walked down to CTown.
Stretching, mobility.
6 pullups (4 in a row)
planks
moved an empty bar around in all kinds of movements
Walked back from CTown.

Re: The Shed 'O Pain
 

10 goblet squats 10, 25, 40#
5 strict pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Four sets of:
Strict Supinated-Grip Pull-Ups x 6 reps 10#
Rest 60 seconds
Goblet Squat x 5 reps 72#
Rest 60 seconds

B.
Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Ball Shots (20lbs.)
4 rounds

Then rest exactly 5 minutes, before completing . . .

As many rounds as possible in 5 minutes of:
10 Knees to Elbows (neutral grip)
10 Jumping Lunges
5 rounds

5 ring muscle ups

Re: The Shed 'O Pain
 

@Tim, that's some sweet programming.

Friday August 7, 2015

Walked down to CTown.
Rolled around on the floor, smashed, rolled, stretched, mobilized.
Did 10 air squats to a box (recall that standing up from a seated position has been a big challenge for me lately).

Strict presses ( with strict attention to bracing the lower back and abs).
10x35#
5x55
5x75
5x95
3x125
2x135
1x 145
1x155
1x165 (failed)
1x160

Walked home from CTown feeling very encouraged.

Re: The Shed 'O Pain
 

Thanks JT. Lately my non-climbing workouts have been some version of the Invictus Fitness WODs.

Yesterday
5 hill sprints behind school.

Today
3 problems (my usual warmup problems)
9 rounds
0, 5, 10, 15, 20, 15, 10, 5, 0#

Worked in...
10 push ups
5 rounds

HSPUs
1-2-3-4-5

Re: The Shed 'O Pain
 

Saturday August 8, 2015
500 mile drive in the car, which included driving through Toronto.:bonk:


Sunday August 9, 2015
Dropped in at CrossFit Belleville, Ontario, Canada.
Lots of mobility and stretching.
Got to know a dog named Kilo.
Did some light movements.
15 rounds of death by kettlebell with a 20# kb.

CrossFit Belleville is a large, modern, clean, friendly place.
I highly recommend it as a drop in location if you are in the area.

Re: The Shed 'O Pain
 

10 goblet squats 10, 25, 40#
5 strict pullups
10 thoracic bridges
shoulder band stretches
3 rounds

With a continuous running clock, perform the following:
0:00 – 1 mile Air-Dyne
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 0.5 mile run
Hard, but doable.

10 minute EMOM
1 rope ascent 15'

Re: The Shed 'O Pain
 

Monday August 10, 2015

Lots of walking on uneven ground and steep terrain.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 strict pull-ups
10 thoracic bridges
shoulder mobilization routine
3 rounds

5 bench presses @ 45, 65, & 95#

A.
Three sets of:
Bench Press x 5 reps 115#
Rest 60-90 seconds
Single Arm KB Row x 10 reps each arm 53#
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings 53#
10 Single Arm Kettlebell Press (35# 5 each arm)
0.5 mile Air-Dyne
4 rounds + 20 reps

1 ring muscle up every 30 seconds for 5 minutes (10).

Re: The Shed 'O Pain
 

Tuesday August 11th

Some walking, some stretching.


Wednesday August 12th

Walked a mile to the gym.
Mobility and stretching.
Planks.
7 consecutive pullups.
Experimented with light weights (snatch, C&J, deadlift)
Walked a mile home.

Re: The Shed 'O Pain
 

Thursday August 13, 2015

Carried heavy things back and forth, picked them up, put them down.
(aka moving)

Re: The Shed 'O Pain
 

Friday August 14th, 2015

Carried more heavy things back and forth.

Walked 2 laps around the farm.
Did the second lap really fast (17:51).

Between the lifting, carrying, and walking, we'll see how the back/hip/butt fare on Saturday....

Re: The Shed 'O Pain
 

Saturday August 15th, 2015

Walked half a mile to where they're building the new barn.
18 GTO @ 275# (20' roof trusses)
Walked half a mile back.

Re: The Shed 'O Pain
 

Just got back from a 3 day New River trip with Norm, Rick, and Ken. Very fun climbing with the guys. Climbing conditions were good for summer. However the small crimps felt awful. Lots of 10s and a few 11s. The plan is to be ready for the fall season. A little lighter and fitter is the goal.

Re: The Shed 'O Pain
 

@Tim, small crimps always feel awful... Glad you had fun.

Sunday August 16, 2015
Walked 5k
Hip/back/butt were a little sore/crampy after my stint as a crane.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull ups
10 thoracic bridges
band shoulder stretches
3 rounds

A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Pull-Ups
4 rounds (got farther than I thought I would)
Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Push-Ups
15 Box Jump-Overs (20″)
3 rounds + 23 reps

Rest 4 minutes, and then…

C.
Complete as many calories as possible in 4 minutes of:
AirDyne 1.36 miles

Finished up with 5 ring muscle ups.

Got a ton of stuff going on in my life right now (most of it good). Trying to get after it as much as possible.

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls (each arm)
5 rounds

Rock Prodigy Hangboard Workout
1 sets each grip. 6 grips

Worked in 5 sets of 15 ab roll outs.

Afterwards...
5 sets of 10 reverse snow angels.
3 sets of 10 shoulder internal and external rotations.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull ups
10 thoracic bridges
shoulder mobilization routine
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Single-arm Dumbbell Press x 10 reps each arm 25#
Station 2 – Russian Step-Ups x 10 reps each leg (holding 2 10# dumbbells)
Station 3 – Weighted Prone Plank x 60 seconds 20# (Hard!)

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Alternating Dumbbell Snatches 40#
15 Push-Ups
5 rounds

C.
Three sets of:
Inverted Rows x 10 reps
Rest 30 seconds
Hollow Hold x 60 seconds (hold 30 sec, rest 30 sec, hold 30 sec)
Rest 30 seconds

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 strict pull ups
10 thoracic bridges
Shoulder band stretches
3 rounds

A few muscle ups, goblet squats, and HS holds.

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 5 Muscle Ups
Minutes 3-4, 9-10 & 15-16: 60 second Handstand Hold
Minutes 5-6, 11-12 & 17-18: 10 Goblet Squats 40#
5 min rest
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – AirDyne 0.20 miles
Minute 2 – 15 Kettlebell Swings 53#
Minute 3 – 10 thrusters w/10# dumbbells
Minute 4 – 6 Strict Pull-Ups

Couch Stretch

Re: The Shed 'O Pain
 

Monday/Tuesday
Moving (lifted a few boxes, bad idea)

Wednesday
Walked 2 miles, did some stretching

Thursday
Walked 2 miles, did some stretching

Friday
Went to Kendall Cliffs and talked with climbers.
Pretty much of a rest day.

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 reverse wrist curls
5 rounds

Rock Prodigy Hangboard Workout
2 sets each grip. 6 grips

Good to have JT visit the Shed.

Re: The Shed 'O Pain
 

Saturday August 2015

A.M.
Good visit at the shed.
Lots of random mobility and stretching.
A few light weights, some TGUs, even some rock climbing training!
Hip felt good once I got warmed up and stretched out.
Cramped up in the middle of the afternoon (after three straight hours at my desk...)

P.M.
Beautiful four mile stroll in the woods. Let's hope "motion is lotion" is true!
[url]http://www.mapmyrun.com/view_workout?w=1133139671[/url]

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 2 Turkish Get-Ups 53#
Minute 2 – 6 Deadlifts 185#
Minute 3 – 5 Strict HSPUs
B.
In teams of two, partners alternate complete sets to complete 5 sets each of:
10 Goblet Squats 53#
15 Kettlebell Swings 53#
0.25 mile AirDyne
JT and I did this in 19:04. Pretty close to what we predicted.

Couch Stretch

Re: The Shed 'O Pain
 

Sunday August 23, 2015

Stretching and Mobility

A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 2 Turkish Get-Ups 20#
Minute 2 – 6 KB Deadlifts 35#
Minute 3 – 5 Dumbell push presses on each side, 35#

B.
In teams of two, partners alternate complete sets to complete 5 sets each of:
10 Goblet Squats 20#
15 Kettlebell Swings 20
20 step ups
Tim and I did this in 19:04. Pretty close to what we predicted.

Re: The Shed 'O Pain
 

Monday August 24, 2015

Walked 1 mile to Ctown CrossFit
stretching, mobility, planks
held front racks for 30 seconds (75#, 105#, 155#, 200#)
snatches (3x45#, 3x75#, 3x95#)
Walked 1 mile home

Re: The Shed 'O Pain
 

Tuesday August 25, 2015

Walked 1 mile to the globo.
Climbed 100 stairs on the stair climber.
Climbed 100 rungs on the ladder climber.
Did curls, presses, triceps extensions, bench presses, and push presses while looking in the mirror.
Walked home from the globo.

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 reverse wrist curls
5 rounds

Rock Prodigy Hangboard Workout
2 sets each grip. 6 grips

Worked in 5 sets of 10 hip extensions and ab roll outs.

Re: The Shed 'O Pain
 

Wednesday August 26, 2015

Walked a mile to Ctown CrossFit.
Back/hip/butt were tight.
Stretched, mobilized, back/hip/butt were still tight.
Did a few empty bar movements, and a few light C&J.
Back/hip/butt were still tight.
Bagged it, walked a mile home.
Back/hip/butt never got loose.

Does walking home instead of "pushing through" mean I'm getting smarter?

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull ups
10 thoracic bridges
shoulder mobilization routine
3 rounds

A.
Three sets of:
Front Squats x 10 reps 95#
Rest 60 seconds
Ring Rows x 12 reps
Rest 60 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds

B.
Four rounds for time of:
AirDyne 0.25 miles
20 Wall Ball Shots
5 ring muscle ups
15:25

"With age comes wisdom." I'm feeling very wise lately.

Re: The Shed 'O Pain
 

Thursday August 27, 2015

Very nice 75 minute walk in Rocky River Reservation with my friend Rhonda. Afterwards, my back cracked and I feel really good right now.

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 reverse wrist curls
5 rounds

Rock Prodigy Hangboard Workout
2 sets each grip. 6 grips

Worked in 4 sets of 3 TGUs each arm-35, 45, 53, 61#.
Did 1 TGU each arm at 72#

Re: The Shed 'O Pain
 

Friday August 28, 2015

Badly needed rest day.
Back felt great after adjusting itself yesterday.
Hip and butt were in agony from the back being in alignment again.

Re: The Shed 'O Pain
 

1 problem
5 ring dips
5 rounds

1 problem
5 HSPUs
5 rounds

1 problem
10 push ups
5 rounds

10 additional problems