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

Tim Babcock 06-24-2015 08:33 AM

Re: The Shed 'O Pain
 
1 problem
10 push ups
10 reverse wrist curls
5 rounds

1 campus board lap
5 HSPUs
5 rounds

1 additional lap

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions
Worked in 5 sets of 10 hip extensions and ab roll outs.

Rice Bucket Routine

Big toe is much better. I think I will be fine for the climbing trip.

JT Kalnay 06-24-2015 05:42 PM

Re: The Shed 'O Pain
 
Wednesday June 24, 2015

Rest and medication.

PT in the pool.

We finally have the right combination of medicines, which has allowed the hip/back/butt to unclench/release and to let the edema dissipate and let the pain subside. Another week and I will be ready to walk a mile!

JT Kalnay 06-25-2015 11:00 AM

Re: The Shed 'O Pain
 
Thursday June 25, 2015

Rest, medication, and walked one time around the block (about .5 mile).
The pain is completely under control and for the first time in a long time I have hope that I will feel better. The big trick now will be to not over do it!

Tim Babcock 06-25-2015 12:24 PM

Re: The Shed 'O Pain
 
10 goblet squats 20, 35, 53#
5 pull ups 0, 15, 30#
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 Front Foot Elevated Split Squat with DBs x 6 reps each leg 25# DBs
Station 2 3 Muscle Ups
Station 3 Supine Ring Row x 10
Station 4 Reverse Snow Angels x 10 (slow and controlled)

B.
Three sets of:
AirDyne 0.5 miles
Rest 5 minutes between efforts
1:19, 1:17, 1:18
Try it! They don't call it "The Misery Machine" for nothin...

Finished up with some mobility work.

Tim Babcock 06-26-2015 09:47 AM

Re: The Shed 'O Pain
 
1 problem
3 TGUs 35, 45, 53, 61, 72# (Only went to kneeling on last 3 rounds, driving off the toe was somewhat painful. It's still sore, but getting better every day.)
10 reverse wrist curls
5 rounds

E2MOM
1 campus lap
10 push ups
8 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions
Worked in 5 sets of 10 ab roll outs and 5 sets of 5 glute-ham raises.

Tim Babcock 06-27-2015 08:29 AM

Re: The Shed 'O Pain
 
10 goblet squats 35, 53, 72#
5 pull ups 0, 15, 30#
10 thoracic bridges
band shoulder stretches
3 rounds

A.
Every minute, on the minute, for 21 minutes:
Minute 1 Dumbbell Push Press x 6 reps started with 25# ended with 15#
Minute 2 Renegade Rows x 6 reps (went to 4 reps after 2 rounds)
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 Alternating Lateral Lunge x 12 reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches 40# (got some good cues from JT on these)
12 Push-Ups
12 Jumping Lunges
5 rounds

5 ring muscle ups and 2 strict bar muscle ups.

JT Kalnay 06-27-2015 09:06 AM

Re: The Shed 'O Pain
 
Saturday June 27, 2015

An hour of stretching and PT at the Shed 'o Pain, including 3 TGUs on each side at 15# and 20#. Very encouraging

Tim Babcock 06-28-2015 01:58 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff and his friend Beth.

Rice Bucket Routine

JT Kalnay 06-28-2015 03:23 PM

Re: The Shed 'O Pain
 
Sunday June 28th, 2015

We got 3.4 inches of rain at the farm in the last 48 hours.

I walked one lap around the farm in 27 minutes wearing muck boots.

Note to self: do not wash down triple strength fish oil capsules with Diet Coke. This is a lesson I shouldn't have to keep learning...

Tim Babcock 06-29-2015 08:32 AM

Re: The Shed 'O Pain
 
10 goblet squats 35, 53, 72#
5 neutral grip pull ups 0, 15, 30#
10 thoracic bridges
shoulder band stretches
3 rounds

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

B.
For time:
30 Russian Kettlebell Swings 53#
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees
6:53

10 ring muscle ups and 1 bar muscle up


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