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JT Kalnay 08-29-2015 02:20 PM

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.

Compare to last week's four miler on substantially the same course.:

Tim Babcock 08-30-2015 08:36 AM

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
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

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

Couch stretch

JT Kalnay 08-30-2015 08:40 AM

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.

Tim Babcock 08-31-2015 03:51 PM

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.

JT Kalnay 08-31-2015 04:00 PM

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.

JT Kalnay 09-01-2015 03:44 PM

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?

Tim Babcock 09-01-2015 04:09 PM

Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

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


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.:)

Tim Babcock 09-02-2015 03:35 PM

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#.

JT Kalnay 09-03-2015 06:02 AM

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

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.

JT Kalnay 09-03-2015 11:55 AM

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....

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