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Re: The Shed 'O Pain
Warm Up
10 Kettlebell Wall-Ball Shots 35# 5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each: Minute 1 – Back Squat x 6 reps 95, 115, 135, 155, 155 Minute 2 – Alternating Reverse Lunges with 35# KB x 12 reps Minute 3 – Tuck Rock to Tuck Sit x 10 reps Minute 4 – Bat Wings x 5 reps 2-35# KBs (hold KBs/DBs in the top position for 5 full second each rep) B. Three rounds for time of: 0.5 mile Air-dyne 20 Kettlebell Swings 53# 10 double kettlebell thrusters-35s 11:46 3 bar muscle ups |
Re: The Shed 'O Pain
2 problems
10 push ups 10 pronators each arm 5 rounds 2 problems 5 dips 5 rounds |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 2 TGUs 35, 45, 53, 62, 71# 60 sec rest 2 laps on campus sloper rung 60 sec rest 20 push ups 60 sec rest 5 rounds 0.5 mile Air-Dyne 15 deadlifts @ 165# 9 snatches @ 76# 3 & 4 15' rope ascents 2 rounds 14:15 |
Re: The Shed 'O Pain
Bouldered at CRG with Jeff and Norm. Good time. Good to spend time with my friends.
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Re: The Shed 'O Pain
2 Attachment(s)
Participated in the "JT Kalnay Memorial Dinosaur Slayer WOD" at Crossfit 15:13. Many of JT's friends and family attended. We completed the workout and shared many stories about JT. We laughed, cried, and commemorated JT's life. After the WOD we also shared some of JT's favorite treats, Ben and Jerry's Ice Cream and Oreos. A great celebration for a great man! JT would have approved.
Dinosaur Slayer WOD Round 1 21 cal row 15 deadlifts 205/165 9 split snatch 115/75 1 rope climb Round 2 21 cal row 15 deadlifts 9 split clean 2 rope climbs Round 3 21 cal row 15 deadlifts 9 split snatch 3 rope climbs Round 4 21 cal row 15 deadlifts 9 split clean 4 rope climbs We incorporated JT's favorite movements and his love of climbing. You can scale any of the movements and don't have to split snatch or clean - these can be regular snatch and clean:) You can also substitute with squats and rope attempts as a suggestion. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5-10 second 2-finger hang 5 rounds Sent my brown problem again towards the end of my warm up. 2nd go. Fingerboard Pyramid Training open crimp 22.5# (25# next time) 3 finger 20# (20# next time) Small Edge/Full Crimp -10# (-5# next time) 2 finger pocket -25# (-25# next time) Sloper 30# (32.5# next time) Pinch -45 (-40# next time) Added pinch this workout. 3 sets each grip Worked in: Strict HSPUs 1-2-3-4-5-4-3-2-1 25 total 5 sets of 30 second goblet squat hold 5 sets of 30 second of couch stretch each leg |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Every minute, on the minute, for 15 minutes: Minute 1 – Goblet Squat x 10 reps 35, 45, 53, 62, 71# Minute 2 – Strict Supinated-Grip Pull-Ups x 8 reps Minute 3 – Reverse Snow Angels x 10 reps 5, 5, 2.5, 2.5, 2.5# B. Five rounds for time of: 0.5 mile Air-Dyne 15 Goblet Squats 35# 13:47 C. Every two minutes, for 6 minutes (3 sets): Supine Ring Rows x 10 reps Ring Dips x 10 reps 5 strict ring muscle ups 0, 0, 0, 8, 20# [URL="https://www.youtube.com/watch?v=e9NPOqoidHM"]https://www.youtube.com/watch?v=e9NPOqoidHM[/URL] WFS 2 strict bar muscle ups [URL="https://www.youtube.com/watch?v=UjI-Mx2lWBc"]https://www.youtube.com/watch?v=UjI-Mx2lWBc[/URL] WFS |
Re: The Shed 'O Pain
2 problems
10 push ups 10 pronators each arm 5-second 2-finger hang 5 rounds Fingerboard Pyramid Training open crimp 25# (25# next time) 3 finger 20# (20# next time) Small Edge/Full Crimp -5# (0# next time) 2 finger pocket -25# (-22.5# next time) 3 sets each grip Mobility Work between sets. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. 3 TGUs each arm 35, 45, 53, 62, 71# 60 seconds rest 2 laps on campus board (1 Metolius rung lap & 1 sloper lap) 60 seconds rest 5 rounds B. 20 KBS 53# 100 feet pinch farmer’s carry 35# plates 20 push ups 5 rounds 11:18 5 ring muscle ups + 3 bar muscle ups |
Re: The Shed 'O Pain
Today is Thursday, February 18th, 2016. I haven't posted on here in quite a while, simply because I haven't done anything worth posting in quite a while. But as I morn the passing of my friend JT, I've been thinking a lot about his endless enthusiasm and the incredible advice and support he's given me over the years. So, this week I decided I was going to attempt to live up to his legacy and get back to working out. After all, if he were still here, he would be hitting it hard.
I've been climbing at the gym pretty regularly (bouldering three days a week), so I'm not COMPLETELY out of shape. But that's all I've been doing. Participating in the "JT Kalnay Memorial Dinosaur Slayer WOD" at Crossfit 15:13 this last weekend was the first REAL workout I've done in a VERY long time. I got through it, but I had to scale it WAY back. So, I climbed at CRG on Tuesday, as usual, which is no great accomplishment. On Wednesday, I hit the Middleburg Heights rec center after work and got on the treadmill. Running has always been my first love (especially long distances), but the last couple years have been a struggle for me (I guess I really am getting old). No expectations and no ego, I did a thirty minute workout. .25 mile walk (3.5mph) 1 mile run (6.1mph) .2 mile walk (3.0mph) .8 mile run (6.1mph) Pretty sad for an ex-marathon runner, but it's a start. Thursday, I was back at CRG for my typical bouldering session. After climbing for about 2 hours, I did a pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each, followed by 75 wall-balls with a 12lb ball. Yes, I said WALL-BALLS, my least favorite CrossFit exercise. I'm going to hurt tomorrow. I've said many times that JT tried harder than anyone I know. I owe it to him to do no less. Here's to trying harder. |
Re: The Shed 'O Pain
Today is Thursday, February 18th, 2016. I haven't posted on here in quite a while, simply because I haven't done anything worth posting in quite a while. But as I morn the passing of my friend JT, I've been thinking a lot about his endless enthusiasm and the incredible advice and support he's given me over the years. So, this week I decided I was going to attempt to live up to his legacy and get back to working out. After all, if he were still here, he would be hitting it hard.
I've been climbing at the gym pretty regularly (bouldering three days a week), so I'm not COMPLETELY out of shape. But that's all I've been doing. Participating in the "JT Kalnay Memorial Dinosaur Slayer WOD" at Crossfit 15:13 this last weekend was the first REAL workout I've done in a VERY long time. I got through it, but I had to scale it WAY back. So, I climbed at CRG on Tuesday, as usual, which is no great accomplishment. On Wednesday, I hit the Middleburg Heights rec center after work and got on the treadmill. Running has always been my first love (especially long distances), but the last couple years have been a struggle for me (I guess I really am getting old). No expectations and no ego, I did a thirty minute workout. .25 mile walk (3.5mph) 1 mile run (6.1mph) .2 mile walk (3.0mph) .8 mile run (6.1mph) Pretty sad for an ex-marathon runner, but it's a start. Thursday, I was back at CRG for my typical bouldering session. After climbing for about 2 hours, I did a pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each, followed by 75 wall-balls with a 12lb ball. Yes, I said WALL-BALLS, my least favorite CrossFit exercise. I'm going to hurt tomorrow. I've said many times that JT tried harder than anyone I know. I owe it to him to do no less. Here's to trying harder. |
Re: The Shed 'O Pain
Friday, 2-19-2016
As predicted, the legs really hurt today, so I kept the workout very light. Treadmill: .25 miles@ 3.5mph (warmup) 2 miles@ 6.1mph .25 miles@ 3mph (cool down). |
Re: The Shed 'O Pain
1 Attachment(s)
No workout Saturday or Sunday. Saturday was the JT Kalnay climbers memorial at Kendall Cliffs in Peninsula. It was really great to so many old friends again,
especially Rick, Tim and Brad. [ATTACH]13933[/ATTACH] Sunday, I went to CRG and set two new boulder problems. Both are mod- but contain a little bit harder move just to spice things up a little. |
Re: The Shed 'O Pain
1 Attachment(s)
@Jeff-It's great to see you posting again. I enjoy learning what you're up to during the week.
Yesterday Participated in the JT Kalnay Climbers Memorial at Kendall Cliffs in Peninsula. It was great to see everyone. I even got a little climbing in. Today-After running down to see Mary in Athens for a few hours. 10 goblet squats 25, 30, 40# 5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Deadlifts x 6 reps 185, 205, 205, 225# 45 second rest KB press x 6 reps each arm 35# 45 second rest Supine Ring Row x 6 reps 45 second rest Side Plank x 30 second each side 45 second rest 4 rounds B. 30-20-10 KBS 53# Push Ups Jumping Lunges 6:35 5 strict ring muscle ups + 1 strict bar muscle up I am hanging this picture in the Shed to remind me of the great times I had with JT. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 second 2-finger hang 5 rounds Fingerboard Pyramid Training open crimp 25# (25# next time) 3 finger 20# (20# next time) Small Edge/Full Crimp 0# (5# next time) 2 finger pocket -25# (-22.5# next time) Sloper 32.5# (32.5# next time) 3 sets each grip Worked in: 5 sets of 5 HSPUs Mobility Work |
Re: The Shed 'O Pain
Monday 2-22-2016
Ran for 30 minutes on the Middleburg Heights rec center track (no treadmills were open). Tuesday 2-23-2016 Bouldered at CRG for a couple hours. Not a lot of zip today but did manage to send one hard problem. Followed up with: pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each, 21, 15, 9 reps of kettle bell swings, 35lb, and air squats. |
Re: The Shed 'O Pain
1 problem
10 push ups w/25# on my back 5 rounds 1 problem 10 hip extensions 5 rounds 1 problem 10 ab roll outs 5 rounds 10 minute EMOM 1 lap on juggy problem with 20#. Challenging. @Jeff-I like the workout you did after you climbed. Complements your bouldering session nicely. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Every 2 minutes, for 40 minutes: 1. 3 Rolls to Candlestick + 1 Muscle Up and 5 Ring Dips on top 2. 45 Second Handstand Hold 3. Goblet Squats x 10 reps 53# 4. 2 Campus Laps (alternated between Metolius and Sloper rungs) 5 rounds B. Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – Double Unders x 25 Minute 2 – 10 Bulgarian Goat Bag Swings 53# Minute 3 – 5 Thrusters w/2 35# KBs Minute 4 – 5 Strict Pull-Ups W/10# 5 rounds Couch Stretch Did a few archer pull-ups just to see if I could do one. I may start working these in. Great progression towards a one-armed pull-up. I recently saw a video of Eric Horst doing a one-armed pull up on his 52nd birthday. If he can do it... |
Re: The Shed 'O Pain
Wednesday 2-24-2016
Treadmill run after work: .25 mi. warm-up 2 mi. run @6.1mph .25 mi. cool-down (total of 30 minute work-out) Thursday 2-25-2016 Bouldered at CRG from 5:30 to 7:00 pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each followed by 2 rounds of: 5 handstand push-ups 10 pistols The ring dips are starting to feel better. Hope to be able to increase the reps soon. P.S. What is a Bulgarian goat bag swing???? And is it safe for the Bulgarian goat? |
Re: The Shed 'O Pain
Climbed at Rock Mills with Jeff, Norm, and Mary. Yes, Mary! Very fun to share my passion with my daughter. Did lots of good problems. Most were pretty easy but a few harder ones. I particularly enjoyed a white problem in the front that Jeff, Norm and I collaborated on.
Later Mary and I had a short session in the Shed. 3 TGUs @ 35, 45, 53, 62, and 71#. Worked in some mobility work and 5 sets of 10 reverse wrist curls and pronators. Worked with Mary on fall technique onto a gymnastic mat. Worked up to about 3 feet. She catches on quickly. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds Four rounds for max reps of: 60 seconds of Kettlebell Swings (24 kg) 34, 34, 36, 37 Rest 60 seconds 60 seconds of Push-Ups 40, 40, 40, 41 Rest 60 seconds 60 seconds of Box Jump-Overs (20″) 15, 18, 20, 22 Rest 60 seconds 60 seconds of Push Press 35# KBs 12, 13, 13, 12 Rest 60 seconds Goblet squat hold and couch stretch. Finished with 5 strict bar muscle ups. No misses. All hard. |
Re: The Shed 'O Pain
Friday 2-26-2016
Treadmill run: .25mi @3.0mph, 1mi @6.1mph .25mi @3.0mph, .75mi @6.1moh, .25mi @3.0mph, .75mi @6.1mph, .25mi @3.0mph, Afterward, went to CRG to set. I put up two MOD+/HARD- in the cave. Saturday 2-27-2016 Climbed at The Rock Mill with Tim and Norm. Not a lot of energy today after 5 hours of setting on Friday, but still managed to send a hard crimp route. Sunday 2-28-2016 5 rounds of: 15 kettle-bell swings (35lbs) 10 goblet squats (35lbs) 5 push-ups |
Re: The Shed 'O Pain
Afternoon session.
Mary and I went to the res and ran 5 laps up the horrible hill. It was windy and it was blowing into our faces. A real gut check. :bonk: Jeff-How was the kettlebell workout? I'm glad you gave it a try. It's a good one when you're pressed for time. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 second 2-finger hang 5 rounds Fingerboard Pyramid Training open crimp 25# (25# next time) 3 finger 20# (20# next time) Small Edge/Full Crimp 5# (5# next time) 2 finger pocket -25# (-22.5# next time) Sloper 32.5# (32.5# next time) 3 sets each grip Not much progress today. |
Re: The Shed 'O Pain
Sunday's kettle-bell workout was great. Just enough to get me moving. I'll have to make that a regular workout. It's perfect to combine with a run or bike.
Monday 2/29/2016 Treadmill run: .25mi @ 3.0mph, 1.0mi @ 6.1mph, .25mi @ 3.0mph, 1.0mi @ 6.1mph, .25mi @ 3.0mph, 1.0mi @ 6.1mph, .25mi @ 3.0mph, 1.0mi @ 6.1mph 5 rounds of: 5 pull-ups (strict), 10 push-ups, 15 sit-ups, 20 squats |
Re: The Shed 'O Pain
Awesome Jeff! You're really stepping it up.
10 goblet squats 25, 30, 40# 5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Every minute, on the minute, for 15 minutes: Minute 1 – Double KB Front Squat x 8 reps 35# KBs Minute 2 – Double Unders x 25 reps Minute 3 – Push-Ups x 25 reps B. Three rounds for time of: Air-Dyne 0.5 mile 30 Kettlebell Swings 35# 20 Goblet Squats 35# 11:57 Finished up with 5 kipping bar muscle ups and couch stretch. After a rough day of work it was nice to work off some frustration. I am much more optimistic now. |
Re: The Shed 'O Pain
2 problems
5 ring dips 10 pronators 5-10 second 2-finger hang 5 rounds Beginning a different hangboard strength training protocol. (I feel like I need a change.) Step 1 Determine weight for workouts. Followed the protocol as described at [URL="http://www.stevemaischtraining.com/fingerboarding-for-maximum-strength.html"]http://www.stevemaischtraining.com/fingerboarding-for-maximum-strength.html[/URL] WFS Crimp 50# 2-finger 5# Pinch Block 35# It was a pretty good hangboard workout just by itself. |
Re: The Shed 'O Pain
Tuesday 3/1/2016
Treadmill run: .25mi @ 3.0mph, .25mi @ 7.0mph, .25mi @ 3.0mph, .25mi @ 7.2mph, .25mi @ 3.0mph, .25mi @ 7.4mph, .25mi @ 3.0mph, .25mi @ 7.6mph, .25mi @ 3.0mph, .25mi @ 7.8mph, .25mi @ 3.0mph, .25mi @ 8.0mph, Traffic was really bad leaving the West side so I just went home instead of climbing. Wednesday 3/2/2016 Treadmill run: .25mi @3.4mph, 2.0mi @6.1mph .25mi @3.4mph, 1.0mi @6.1mph, .25mi @3.4mph, 5 rounds of: 5 pull-ups (strict), 10 push-ups, 15 sit-ups, 20 squats |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 rounds 20 laps on campus board on the 2 minutes. 10 on Metolius Rungs and 10 on sloper rungs. Worked in 5 sets of 10 hip extensions and 5 sets of 5 GHDSUs. Some mobility work too. |
Re: The Shed 'O Pain
Thursday 3/3/2016
Treadmill tabata run: 8 rounds of 20 seconds on 10 seconds off, @7.0mph, 10 degree incline. (it's supposed to be 12 degree incline but I was worried my legs weren't ready) I had intended to climb afterward but had to work late and needed to get home to fix a leaking kitchen sink drain. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds Partner WOD w/Mary. (50 each) 100 burpees 100 dubs 100 wallballs 100 kbs 53# 14:05 5 ring muscle ups |
Re: The Shed 'O Pain
Bouldered at Rock Mills with Jeff and Norm. Had a great time and a good workout. My finger tips are very tender. Bouldered for nearly 4 hours.
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Re: The Shed 'O Pain
Friday 3-4-2016
Treadmill run: .25mi @ 3.5mph, 1.0mi @ 6.1mph, .25mi @ 3.5mph, 1.0mi @ 6.1mph, .25mi @ 3.5mph, 1.0mi @ 6.1mph, .25mi @ 3.5mph 5 rounds of: 15 kettle-bell songs (35lb), 10 goblet squats (35lb) 5 push-ups Saturday 3-5-2016 Climbed at The Rock Mill with Tim and Norm. Climbed a lot of problems, nothing really hard, but had a great time. Sunday 3-6-2016 3mi run at a slow pace (It was still a little cold to be running outside) 5 rounds of: 10 135lb deadlift, 10 push-ups |
Re: The Shed 'O Pain
2 problems
10 push ups 10 reverse wrist curls 5 second 2-finger hang 5 rounds 2 additional problems Fingerboarding for Maximum Strength Crimp, middle two and pinch are the grips trained. Workout A: After doing a climbing workout. Using the crimp grip, perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. If you're only testing one grip on the re-test day test immediately after a warm-up and before any sort of serious climbing training. If you're doing a three grip re-test then devote an entire day to it. In addition to keeping up to date with progress in strength, the re-test day also functions as a heavy training day. Today 4 sets of 10 seconds for each grip. Crimp 50# -9, 8, 7, 5 2-finger 5# -9, 10, 6, 10 Pinch Block 35# R/L -9/8, 6/5, 8/8, 5/6 Worked in 5 sets 5 ring dips and HSPUs. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Every minute, on the minute, for 18 minutes: Minute 1 – 2 Turkish Get-Ups 35, 45, 53, 62, 71, 71# Minute 2 – Single-Leg Deadlift x 6 reps each leg 35, 45, 53, 53, 53, 53# Minute 3 – Single Arm Press x 5 reps each arm 25, 25, 30, 30, 35, 35% B. 15 KBS 53# 5 Goblet Squats 53# 5 Push Ups 10 rounds 12:52 5 kipping bar muscle ups. |
Re: The Shed 'O Pain
1 problem
10 push-ups 5 rounds 1 problem 10 pronators 5 rounds 2 additional problems Fingerboarding for Maximum Strength Crimp, middle two and pinch are the grips trained. Workout A: After doing a climbing workout. Using the crimp grip, perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. If you're only testing one grip on the re-test day test immediately after a warm-up and before any sort of serious climbing training. If you're doing a three grip re-test then devote an entire day to it. In addition to keeping up to date with progress in strength, the re-test day also functions as a heavy training day. Today 5 sets of 10 seconds for each grip. Crimp 50# 8, 8, 6, 7, 8 2-finger 5# 9, 8, 9, 8, 9 Pinch Block 35# L/R 10/10, 10/5, 10/8, 8/9, 8/8 |
Re: The Shed 'O Pain
Tuesday 3-8-2016
Ran in the park after work: 4ish slow miles. It was nice to get outside. 5 rounds of: 5 pull-ups (strict), 10 push-ups, 15 sit-ups, 20 squats Wednesday 3-9-2016 Treadmill tabata run: 8 rounds of 20 seconds on 10 seconds off, @7.0mph, 12 degree incline. Bouldered at CRG with Beth, not a lot of motivation. Pull-up and ring-dip pyramid: 1-2-3-4-3-2-1 |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 campus laps Minutes 3-4, 9-10 & 15-16: Handstand Hold x 45 seconds Minutes 5-6, 11-12 & 17-18: 15 ab roll outs For time: 40 Wall Ball Shots 50 Double Unders 40 Burpees 50 Double Unders 40 Wall Ball Shots 14:49 5 strict ring muscle ups 0, 0, 0, 8, 20# (no doubter) 1 strict bar muscle up @Jeff-Did you get Beth to do pull ups and ring dips too? |
Re: The Shed 'O Pain
Climbed at Rock Mills with Jeff and Beth. Even though Beth took 6 weeks off climbing she is still kicking our butts. Another fun day.
Afterwards Jeff and I hit the weightroom. Pyramid of pull ups and ring dips (muscle up to get on top of rings) with 5 goblet squats (45#) every round. 1-2-3-4-5-4-3-2-1 |
Re: The Shed 'O Pain
10 bulgarian goat bag swings 35, 45, 53#
5 strict pull ups 0, 10, 20# 5 burpees Shoulder Mobilization Routine 3 rounds 10 kbs 35, 53# 5 kipping pull ups 2 rounds A few snatches at 75# and bar muscle ups. Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches @ 75# 3 bar muscle-ups 3 rounds + 7 reps Power snatches gassed me. 20 minutes on Air-Dyne. 30 seconds work + 30 seconds rest. Load indicator @ 5. Couch Stretch |
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