Re: The Shed 'O Pain
 

Friday December 11, 2015

Went to 1513 and worked with Kim Williams and Mike Walker.
Took it easy,

Snatches
5x20kg
5x40kg
5x50kg

C&J
5x50
5x60
1x70

Back felt pretty good.
Was this wisdom in action?

Re: The Shed 'O Pain
 

3 problems
10 push ups
11 rounds
Tried to climb all my problems 3 times. I gave it 33 attempts and had 8 misses. Most of the misses were during the last part of the workout.

Meanwhile...

Mary's Workout
10 goblet squats 3, 5, 10#
5 ring rows
5 burpees

20 reverse lunges
60 seconds
5 push ups
60 seconds
5 band assisted pull ups
60 seconds
4 rounds

10 KBS 20#
10 burpees
0.25 mile on Air-Dyne
3 rounds
10:44

5 minutes of stretching

Planning a partner workout for tomorrow...

Re: The Shed 'O Pain
 

Mary joined me for a bit of a grinder.

10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine

A.
Four Sets of:
Sumo Deadlift X 5 135, 155, 185, 205
60’
10 Ring Dips
60’
10 Bat Wings 25# dumbbells
60’

B.
In teams of two, with only one person working at a time, complete:
50 Burpees
100 Kettlebell Swings 53#
150 Squats
400 Meter Run*
150 Squats
100 Kettlebell Swings 53#
50 Burpees
Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.
24:12
I did exactly half of what is posted. I cut down Mary's reps. I don't want her getting too sore. I want her coming back for more.

5 kipping bar muscle ups to finish up.

Re: The Shed 'O Pain
 

2 problems
10 push ups
5 rounds

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest.
Half Crimp 40#
10, 10, 8, 8, 9 sec.
2 finger 0#
5, 7, 10, 10, 10 sec.
Pinch 5#
9, 8, 8, 9, 10 sec.

Worked in:
5 sets of 30 second goblet squat hold
5 sets of 5 candlesticks
5 sets of 30 second handstand holds

Meanwhile...
Mary's Workout
10 goblet squats 3, 5, 10#
5 band assisted pull ups
10 thoracic bridges
3 rounds

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 10 reps 10#
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B.
2 mile Airdyne
8:15

5 minutes of stretching.

Re: The Shed 'O Pain
 

Saturday/Sunday
Trail work with shovels, loppers, and chain saws.

Monday
Walked over to CrossFit Soul in Miami.
Mobility and stretching.
Snatches to 70kg
Front squats to 90kg
Kibbitzed with some impressive athletes and coaches
Walked home

Re: The Shed 'O Pain
 

Tuesday December 15, 2015

Rowed 1k in 5:47, rested 2 minutes, rowed 1k in 4:41. That's pretty quick for me.

Stretched, mobilized, did TGUs.
2x10# on each side
2x20# on each side
2x35# on each side
1x44# on each side

It was 85F and blazing sun. I got half baked (or more than half)

Re: The Shed 'O Pain
 

Wednesday December 16, 2015

Walked over to CrossFit Soul in Miami.
My heart and lungs were/are still tired from yesterdays max effort 1k row.

stretched

C&J Session
empty bar drills
3x40kg
3x50kg
3x60kg
2x70kg
2x80kg
1x85kg
1x90kg
1x95kg
1x101kg

Stretched and mobilized.
PT has me doing 1/2 my stretching and mobility after lifting.

Walked back.

Re: The Shed 'O Pain
 

10 goblet squats
5 pull ups
10 thoracic bridges
shoulder band stretches

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Double Kettlebell Front Squat x 6 reps 45 and 53# (alternated each round) These were very difficult.
Station 2 – Ring Rows x 10 reps
B.
Three sets for max reps of:
60 seconds of Wall Ball Shots 25, 20, 20 reps
Rest 60 seconds
60 seconds of Push-Ups 40, 35, 32 reps
Rest 60 seconds
60 seconds of Box Jump-Overs 18, 16, 21 reps
Rest 60 seconds

5 kipping bar muscle ups.

This was a bit of a suckfest. During the second round of box jumps I had a somewhat spectacular wipe out. I tripped over the box and landed face first on the other side. Much to Mary's amazement I got up and continued on. Very reminiscent of JT wiping out over the bar once. Luckily my wipe out is not on video anywhere.
Mary joined me for the workout. She did yoga session for the first part and joined me for the second part. Nice to share the suffering with my daughter.

Re: The Shed 'O Pain
 

2 problems
3 TGUs each arm 35, 45, 53, 62, 71#
10 reverse wrist curls
3 seconds-2 finger pocket
5 rounds

1 addition problem. Completed all established problems. 1 miss.

Hangboard Strength Workout
Using the half crimp grip, 2 finger, and pinch grip perform 5 sets of 10 second hang with 2 minutes rest.
Half Crimp 40# (45# next time)
10, 10, 10, 10, 10 sec.
2 finger 0# (2.5# next time)
10, 10, 10, 10, 10 sec.
Pinch 5#
10, 10, 9, 7, 8 sec.

Worked in 10 sets of 30 second goblet squat holds.

Re: The Shed 'O Pain
 

Thursday December 17th, 2015
Walked 2.1 miles, did a little fishing

Friday December 18th, 2015
A couple hours of trail work (this means cutting brush, moving rocks, moving logs, cutting branches, cutting trees, etc.)

Saturday December 19th, 2015
Travel and rest day