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

Tim Babcock 09-14-2015 04:08 PM

Re: The Shed 'O Pain
 
2 problems
TGU's 5-4-3-2-1/35, 45, 53, 61, 72#
10 reverse wrist curls
5 rounds

2 additional problems

Moon Hangboard Workout (Maximum Finger Strength)
-7 second hang + 30 seconds rest X 6 = 1 set
1. #5 Hold 30# -
2. #4 Hold -20# *
3. Large 2 finger RPTC -20#*
4. #3 Hold 5#** X 2
5. #1 Full Crimp 53#** X 2
7 sets altogether

Very pleasant in the Shed tonight.

Tim Babcock 09-15-2015 03:43 PM

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

5 sets
Back Squat X 5 reps 135, 140, 145, 150, 155#
60 seconds rest
5 muscle ups
60 seconds rest
20 kettlebell swings 53#
60 seconds rest

10 minute EMOM
10 double unders
10 push ups

JT Kalnay 09-16-2015 05:36 AM

Re: The Shed 'O Pain
 
Tuesday September 15, 2015

Walked a mile in the early afternoon.

Walked a mile in the evening.

Pretty much a rest day.

Tim Babcock 09-16-2015 03:48 PM

Re: The Shed 'O Pain
 
2 problems
Skin the Cats on rings 1-2-3-4-5 (something different)
10 reverse wrist curls
5 rounds

Worked on setting 2 new problems. One is finished.

JT Kalnay 09-17-2015 05:04 AM

Re: The Shed 'O Pain
 
Wednesday September 16, 2015

Have been experimenting with multiple shorter walks distributed throughout the day to try to keep my hip/back/butt loose. So...

Walked 1 mile in the morning (this was difficult b/c I was barely awake and muscles joints are used to going straight to work, not for a walk.

Rode over to CTown.
1/2 hour stretching and mobilizing, then:
Clean and Jerk
3x45
3x95
3x145
3x165
2x185
1x195
1x207 (post injury PR)
1x210 (post injury PR)

There were a few press-outs in there. The speed on the jerk is slow. I think I'll need a few hundred reps at 135# and 185# to work on the speed.

Back Squats
3x45
3x95
3x145
3x195 (post injury PR)

Rode my bike home.

Then, later in the evening walked another very easy mile.

I think getting up out of my chair multiple times, even if just for a stretch or walk session, is doing a lot for my hip/back/butt, and certainly is doing a lot for my attitude!

JT Kalnay 09-17-2015 03:25 PM

Re: The Shed 'O Pain
 
Thursday September 17, 2015

Walks of .75 miles, 1 mile, .75 miles, and 1 mile

one hour of stretching, mobility, and hand/foot quickness/speed drills

Tim Babcock 09-17-2015 04:19 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 pronators each arm
5 rounds

Moon Hangboard Workout (Maximum Finger Strength)
-7 second hang + 30 seconds rest X 6 = 1 set
1. #5 Hold 30# -
2. #4 Hold -20# *
3. Large 2 finger RPTC -20#**
4. #3 Hold 10#** X 2
5. Small Campus Rung X 2 **
8 sets altogether

Worked in 5 sets of 5 HSPUs and Ring Dips.

JT Kalnay 09-18-2015 10:29 AM

Re: The Shed 'O Pain
 
Friday September 18, 2015

Walked over to CTown.

Stretched and warmed up with empty bar drills.

Snatches
3x95#
3x125#
1x 135, 145, 155, 160, 165 (miss), 165 (hit, post injury PR)
5x125

Did some coaching.

Walked home.

Snatching 75kg (my PR is 80kg) is very very very very encouraging.

Tim Babcock 09-19-2015 03:54 PM

Re: The Shed 'O Pain
 
Climbing session with JT, Jeff, and Beth.

Warmed up with 6 sets of 3 TGUs each arm. 20, 35, 45, 53, 61, & 72#. Felt solid today.

Climbed established climbs with Jeff and Beth. Jeff and Beth set 4-5 additional problems for me to work on in the coming weeks. Fun day at the Shed.

JT Kalnay 09-20-2015 06:22 AM

Re: The Shed 'O Pain
 
Saturday September 19, 2015

Mobility and stretching
Tgus at 20, 35, and 20 pounds.
Held a goblet squat for 2 minutes.
Held an overhead squat for 2 minutes.

Deadlifts, hang cleans, and cleans to 220#

Then did some climbing. Stopped after a foothold broke and my leg/back/butt got tweaked a little. Rest Day tomorrow....


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