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

JT Kalnay 08-07-2015 12:54 PM

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.

Tim Babcock 08-09-2015 07:34 AM

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

JT Kalnay 08-10-2015 04:52 AM

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.

Tim Babcock 08-10-2015 08:29 AM

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'

JT Kalnay 08-10-2015 03:28 PM

Re: The Shed 'O Pain
 
Monday August 10, 2015

Lots of walking on uneven ground and steep terrain.

Tim Babcock 08-11-2015 08:44 AM

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).

JT Kalnay 08-13-2015 04:42 AM

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.

JT Kalnay 08-14-2015 04:51 AM

Re: The Shed 'O Pain
 
Thursday August 13, 2015

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

JT Kalnay 08-15-2015 04:30 AM

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....

JT Kalnay 08-15-2015 01:42 PM

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.


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