Re: The Shed 'O Pain
 

Saturday August 29, 2015

Constantly Varied Day

stretching, mobility

some light snatches
some light C&J

A few V0- boulder problems

five rounds of: (using a 10# dumbbell in each hand)
ten barbell curls
ten presses
ten tricep extensions
ten lateral raises
rest 1 minute


Then, later on in the day:
shooting hoops with Allison
getting beat at 1-on-1 by Allison
shooting more hoops with Allison

Then, just now, a four mile walk.
[url]http://www.mapmyrun.com/view_workout?w=1144064851[/url]

Compare to last week's four miler on substantially the same course.:
[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
Band shoulder stretches
3 rounds

3 back squats @ 45, 95, 135#

Workout of the Day
A.
Four sets of:
Back Squat x 6 reps @ 135#
Rest 60 seconds
Strict Pull-Ups x Max Unbroken Reps w/20# 6, 5, 5, 5
Rest 60 seconds
Trap 3 Raise x 10 reps each arm 5#
Rest 60 seconds
Plank from Elbows x 60 seconds
Rest 60 seconds

B.
Four sets of:
AirDyne 0.25 miles
10 Burpee Box Step-Overs
10 DB Snatches 40#
10:54

Couch stretch

Re: The Shed 'O Pain
 

Sunday August 30, 2015

Stretching, mobility (including holding 1 minute OHS)

Four rounds of:
60 second front plank, 60 seconds rest, 6 pullups, 60 seconds rest, 10 lateral raises on each arm, 60 seconds rest, 6 1/4 back squats.

Three rounds, upping the ante each round, of:
50 farmer carry step ups
10 push jerks

Got some instruction on thoracic bridges.

Re: The Shed 'O Pain
 

2 problems
ring dips 2, 4, 6, 8, 10 reps
10 reverse wrist curls
5 rounds

Rock Prodigy Hangboard Workout
2 sets each grip. 6 grips

Worked in 5 sets of 10 ring push ups.

Re: The Shed 'O Pain
 

Monday August 31, 2015

Walked a mile to CTown CrossFit.:run:
Stretching, mobility, POP:yikes:
Something moved in my left hip. I went down like a ton of bricks. I wasn't sure if I was going to the ER or was just going to die. I was certain my prosthetic must have dislocated or broken. Took inventory and things didn't feel too bad. Could it be? Stood up and I felt like I was CURED!!!:pepper:

Almost like a miracle!!

Did some light weights, did some coaching, walked home feeling like a new man.

We'll see how I feel tomorrow.

Re: The Shed 'O Pain
 

Tuesday September 1st, 2015

Kept waiting for the other shoe to fall all day, but my back/hip/butt seem to be in alignment and while some muscles are complaining about that everything else seems to be happy. Felt like I could have run, jumped, or done anything today. Somewhat maturely, I just tried out a few light snatches and a few light C&J and a few light back squats. So far so good.
72 days to the American Master's Open. Maybe?

Re: The Shed 'O Pain
 

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

A.
Four sets of:
Turkish Get-Up x 2 reps each arm 35, 45, 53, 61#
Rest 60 seconds
Muscle Ups x 5 reps
Rest 60 seconds
Kettlebell Swing x 20 reps 53#
Rest 60 seconds

B.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor) I felt like beached whale rolling around.
Station 2 – Supine Ring Rows x 10 reps
Station 3 60 second Handstand Hold

JT-I hope your back continues to feel better.:)

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 Reverse Wrist Curls
5 rounds

Rock Prodigy Hangboard Workout
2 sets each grip. 6 grips

Worked in 5 sets of 10 single-arm press 10, 15, 20, 25, & 30#.

Re: The Shed 'O Pain
 

Wednesday September 2, 2015

This is as good as I've felt in over a year!
Walked a mile to CTown CrossFit
Stretching/Mobility/rolling/smashing

Deadlifts
Snatch Grip 95x3, CJ Grip 95x3
SG 145x3, CJG 145x3
SG 175x2, CJG 175x2
SN 195x2, CJG 195x2
SN 285x1, CJG 285x1

CJG 305x1
CJG 355x1
loaded 405 on the bar, thought better of it
CJG 235x10

Pushed some of the young lovelies around on the prowler

Walked the mile home.
It was a GOOD day.

Re: The Shed 'O Pain
 

Thursday September 3, 2015

Swimming and PT in the pool.
Doing PT in the pool lets you get into different positions b/c of the near-zero gravity. Also, it allows greater range of motion. So, I'm pretty sore. H/W, the back/hip/butt still seem to all be aligned, which is surprising after yesterday's lack of discretion with the deadlifts and prowler....

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:
Sumo Deadlift x 6 185#
Rest 60 seconds
Wall Climbs x 5 reps
Rest 60 seconds
2 rope ascents 15'
Rest 60 seconds

B.
For time:
AirDyne 1 mile
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs
immediately followed by…
Run 200 Meters
8:00 even

Couch Stretch

Re: The Shed 'O Pain
 

Friday August 4th, 2015

Walked 1 mile.
One hour of stretching and mobility.
Climbed half way up the wall at Kendall Cliffs four times with down climbing.
Climbed all the way up the wall twice.
Tried the little roof on the ART wall and fell.
Overall it was very encouraging.
The harness is still pretty uncomfortable on the hip/back/butt, so maybe harness climbing needs to wait for a few more weeks...

Re: The Shed 'O Pain
 

Saturday September 5, 2015

Seeking wisdom in the Shed 'O Pain.

Some stretching and mobility
KB snatches up to 53#
KB swings up to 53#
Some light snatch practice up to 61#
A few cleans at 61#.
Really working on getting the hips to a position where thighs-hips-belly-chest are in a completely straight line. When I do this, my arms automatically stay straighter instead of bending early. Also, getting the completely straight line sets up the next move (e.g., quarter squat to catch) better.

Finished up with lots of curls, presses, and deltoid raises.

Helped Tim clean a few holds of his bouldering wall.

Re: The Shed 'O Pain
 

Saturday September 5th, pm

was feeling saucy so went for a bike ride and then a walk.
Been a long time since I rode 7.5 miles
(and then jumped off the bike and walked a mile)
[url]http://www.mapmyrun.com/view_workout?w=1154722297[/url]
[url]http://www.mapmyrun.com/view_workout?w=1154743487[/url]

Re: The Shed 'O Pain
 

Sunday September 6, 2015

Stretching, mobility
Held a 20# goblet squat for 2 minutes
Held a 45# OHS for 1 minute
TGUs
3x20#
2x35#
1x45#

Snatches up to 66kg
C&J up to 84kg
150kg total
Need 165 for 2016 pan ams, nationals, and world cup
Need 182 for 2016 world championships
One step at a time.

Did a few easy boulder problems. Fun

Re: The Shed 'O Pain
 

Spent yesterday and today stripping my bouldering wall and setting a few problems. I have two longer warmup problems and 4 moderate problems. One might be mod+.
[URL="https://www.youtube.com/watch?v=_Lz59ODedU4"]https://www.youtube.com/watch?v=_Lz59ODedU4[/URL]
WFS

Re: The Shed 'O Pain
 

Sunday September 6, 2015

PM Session

Walked around three miles in 90F heat stopping occasionally to swing a weighted club. 7 over par...
[url]http://www.mapmyrun.com/view_workout?w=1156172475[/url]

Re: The Shed 'O Pain
 

Warm up:
100 Single Unders
10 Ring Rows
10 Ring Dips
30 second Squat Hold
10 Seated Roll to Candle Stick
10 Push-ups
10 Pull-ups
20 Hollow Rocks
30 second Handstand Hold

A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps 185, 195, 205, 215, 225
Station 2 – Muscle-Ups x Max Reps 6,6,6,6,6
Station 3 – 45 second of Handstand Hold

B.
In teams of two, with partners ALTERNATING movements, complete as many rounds and reps as possible in 10 minutes of:
AirDyne 0.25 mile
30 Kettlebell Swings 53#
15 Ring Dips

Tim AirDyne
JT 30 KBS
Tim 15 ring dips
JT AirDyne
Tim 30 KBS
JT 15 ring dips
Tim AirDyne
JT 30 KBS
Tim 15 ring dips
JT AirDyne
Tim 25 KBS
Times up...
So I ended up doing half a mile on the AirDyne, 30 ring dips, and 55 KBS. Fun to do it with a partner.

2 sets of 1 minute of panda stretch and couch stretch.

Re: The Shed 'O Pain
 

Monday September 7, 2015 (Labour Day)

stretching and mobility, then, two separate sh*t storms...

A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps 185, 195, 205, 215, 225
Station 2 – Ring Rows 5,6,7...
Station 3 – 2 Wall Walks

B.
In teams of two, with partners ALTERNATING movements, complete as many rounds and reps as possible in 10 minutes of:
AirDyne 0.25 mile
30 Kettlebell Swings 53# (Tim), 20# (JT)
15 Ring Dips (green band for JT)

Tim AirDyne
JT 30 KBS
Tim 15 ring dips
JT AirDyne
Tim 30 KBS
JT 15 ring dips
Tim AirDyne
JT 30 KBS
Tim 15 ring dips
JT AirDyne
Tim 25 KBS
Times up...
So I ended up doing half a mile on the AirDyne, 30 ring dips, and 60 KBS. This was a real sh*t storm

Re: The Shed 'O Pain
 

Tuesday September 8, 2015

Swam 500 yards in 12:33

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 reverse wrist curls
5 rounds

Moon Hangboard Workout (Maximum Finger Strength)
-7 second hang + 30 seconds rest X 6 = 1 set
1. #5 Hold 20# *
2. #4 Hold -30# *
3. Large 2 finger RPTC -30#*
4. #3 Hold 0#-
5. #1 Full Crimp #35*

Re: The Shed 'O Pain
 

10 Goblet Squats 25, 30, 40#
5 strict pull ups 0, 10, 20#
10 thoracic bridges
Shoulder Band Stretches
3 rounds

A.
Four sets of:
3 rope ascents 15'
Rest 60 seconds
Single-Arm Dumbbell Strict Press x 6 reps each arm 25, 30, 35, 40# (40# was a little iffy for my left arm)
Rest 60 seconds
Goblet Squats X 10 reps 72#
Rest 60 seconds

B.
Three rounds for time of:
0.5 mile AirDyne
20 Russian Kettlebell Swings 61#
10 Strict Handstand Push-Ups
11:53

Couch and Panda Stretch

Re: The Shed 'O Pain
 

Wednesday September 9, 2015

Drove to Rubber City Weightlifting in Akron
Spent 30 minutes stretching and getting loose
Snatches up to 67kg (Did 80kg pre-injury at the Arnold in March)
C&J up to 90kg (Did 114 at the Arnold in March)
So the total was 157kg.
Need 165kg to qualify for 2016 Nationals and Pan Ams.
Need 182kg to qualify for 2016 World Championships.
My hip/back/butt don't feel any worse this morning than they did yesterday.
They don't feel any better either.

Thursday will be a nice walk on the beach with Sue.

Re: The Shed 'O Pain
 

2 problems
Muscle Ups 1-2-3-4-5
10 reverse wrist curls
5 rounds

Moon Hangboard Workout (Maximum Finger Strength)
-7 second hang + 30 seconds rest X 6 = 1 set
1. #5 Hold 25# *
2. #4 Hold -25# *
3. Large 2 finger RPTC -25#*
4. #3 Hold 0#*
5. #1 Full Crimp #45* X 2
6 sets altogether

Worked in 4 sets of 3 TGUs each arm. 35, 45, 53, 61#

Re: The Shed 'O Pain
 

Thursday September 10, 2011

Walked for an hour on the beach.

Re: The Shed 'O Pain
 

Friday September 11, 2015

Walked 3.5 miles.

Snatches to 70kg

C&J to 93kg

My cleans are very weak, so are my jerks.
Going to have to work very consistently, smartly, and hard to get 165 total for nationals and pan ams, and 182 for worlds...

Re: The Shed 'O Pain
 

Saturday September 12, 2015

Volunteered 10 hours at the State of Ohio Olympic Lifting Championships.

Tiring (okay exhausting) but very rewarding. Got to see friends and teammates CRUSH IT!!!!

Re: The Shed 'O Pain
 

Had a nice visit with Mary at Ohio University. Took in an exciting football game against Marshall. Got a little workout in when I got home.

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

10 rounds of:
5 pull ups
10 push ups
15 air squats
14:28 w/20# vest

Couch and Panda Stretch

Re: The Shed 'O Pain
 

Sunday September 13, 2015

Walked three miles around the farm stopping frequently to look for Wooly Bear Caterpillars and other curiosities for the kids.

Re: The Shed 'O Pain
 

Monday September 14, 2015

Walked over to Ctown CrossFit.
20 minutes of stretching and mobility.
Snatches
3x45
3x95
2x125
4x135
1x145
1x155 (might have done more, but this was getting heavy...)

Back Squats
3x135
3x155
3x175 (ditto)

Walked home.

Re: The Shed 'O Pain
 

2 problems
TGU's 5-4-3-2-1/35, 45, 53, 61, 72#
10 reverse wrist curls
5 rounds

2 additional problems

Moon Hangboard Workout (Maximum Finger Strength)
-7 second hang + 30 seconds rest X 6 = 1 set
1. #5 Hold 30# -
2. #4 Hold -20# *
3. Large 2 finger RPTC -20#*
4. #3 Hold 5#** X 2
5. #1 Full Crimp 53#** X 2
7 sets altogether

Very pleasant in the Shed tonight.

Re: The Shed 'O Pain
 

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

5 sets
Back Squat X 5 reps 135, 140, 145, 150, 155#
60 seconds rest
5 muscle ups
60 seconds rest
20 kettlebell swings 53#
60 seconds rest

10 minute EMOM
10 double unders
10 push ups

Re: The Shed 'O Pain
 

Tuesday September 15, 2015

Walked a mile in the early afternoon.

Walked a mile in the evening.

Pretty much a rest day.

Re: The Shed 'O Pain
 

2 problems
Skin the Cats on rings 1-2-3-4-5 (something different)
10 reverse wrist curls
5 rounds

Worked on setting 2 new problems. One is finished.

Re: The Shed 'O Pain
 

Wednesday September 16, 2015

Have been experimenting with multiple shorter walks distributed throughout the day to try to keep my hip/back/butt loose. So...

Walked 1 mile in the morning (this was difficult b/c I was barely awake and muscles joints are used to going straight to work, not for a walk.

Rode over to CTown.
1/2 hour stretching and mobilizing, then:
Clean and Jerk
3x45
3x95
3x145
3x165
2x185
1x195
1x207 (post injury PR)
1x210 (post injury PR)

There were a few press-outs in there. The speed on the jerk is slow. I think I'll need a few hundred reps at 135# and 185# to work on the speed.

Back Squats
3x45
3x95
3x145
3x195 (post injury PR)

Rode my bike home.

Then, later in the evening walked another very easy mile.

I think getting up out of my chair multiple times, even if just for a stretch or walk session, is doing a lot for my hip/back/butt, and certainly is doing a lot for my attitude!

Re: The Shed 'O Pain
 

Thursday September 17, 2015

Walks of .75 miles, 1 mile, .75 miles, and 1 mile

one hour of stretching, mobility, and hand/foot quickness/speed drills

Re: The Shed 'O Pain
 

2 problems
10 push ups
10 pronators each arm
5 rounds

Moon Hangboard Workout (Maximum Finger Strength)
-7 second hang + 30 seconds rest X 6 = 1 set
1. #5 Hold 30# -
2. #4 Hold -20# *
3. Large 2 finger RPTC -20#**
4. #3 Hold 10#** X 2
5. Small Campus Rung X 2 **
8 sets altogether

Worked in 5 sets of 5 HSPUs and Ring Dips.

Re: The Shed 'O Pain
 

Friday September 18, 2015

Walked over to CTown.

Stretched and warmed up with empty bar drills.

Snatches
3x95#
3x125#
1x 135, 145, 155, 160, 165 (miss), 165 (hit, post injury PR)
5x125

Did some coaching.

Walked home.

Snatching 75kg (my PR is 80kg) is very very very very encouraging.

Re: The Shed 'O Pain
 

Climbing session with JT, Jeff, and Beth.

Warmed up with 6 sets of 3 TGUs each arm. 20, 35, 45, 53, 61, & 72#. Felt solid today.

Climbed established climbs with Jeff and Beth. Jeff and Beth set 4-5 additional problems for me to work on in the coming weeks. Fun day at the Shed.

Re: The Shed 'O Pain
 

Saturday September 19, 2015

Mobility and stretching
Tgus at 20, 35, and 20 pounds.
Held a goblet squat for 2 minutes.
Held an overhead squat for 2 minutes.

Deadlifts, hang cleans, and cleans to 220#

Then did some climbing. Stopped after a foothold broke and my leg/back/butt got tweaked a little. Rest Day tomorrow....