Re: The Shed 'O Pain
 

Sunday July 20, 2014

Held a goblet squat for 5:42, it was painful.
Did mobility work.

Made it to the pier and back better than yesterday.

Spent an hour in the ocean.

A good day.

No, he's not standing on a step.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

A few HSPUs, muscle ups, and kbs @ 2 pood.

"Nate"
2 muscle ups
4 HSPUs
8 KBS @ 2 pood
20 minute AMRAP
10 rounds
Kept it around 85%. Do not want to dig too deep right now.

Double under practice. I made some progress today.:)

Re: The Shed 'O Pain
 

@Tim, glad to hear there was some progress on dubs.

Monday July 21, 2014

Held an air squat (no weight) for over two minutes. Ouch.

Did mobility work.

Did 20 PVC snatches, 20 PVC C&J.

30 PVC OHS.

EMOM, 7 minutes, 3 burpees. This was hard, but not so hard I felt like puking. Will try 4 burpees next time.

Re: The Shed 'O Pain
 

2 problems
5 burpees
10 pronators each arm
5 rounds

1 problem
10 ring dips
10 reverse wrist curls
5 rounds

1 problem
8 GHDSU
5 rounds

Finished with...
Set your timer for 1 minute intervals and do the sets below at the start of each minute...
Choose a suitable hold for the dead hangs and use a jug for the pull ups...
Metolius board-2-finger pocket (add 5# next time)
1. 20 second hang / 1 pull up
2. 16 second hang / 2 pull ups
3. 12 second hang / 3 pull ups
4. 8 second hang / 4 pull ups
5. 4 second hang / 5 pull ups
6. 4 second hang / 5 pull ups
7. 8 second hang / 4 pull ups
8. 12 second hang / 3 pull ups
9. 16 second hang / 2 pull ups
10. 20 second hang / 1 pull up

Re: The Shed 'O Pain
 

Tuesday July 22, 2014

A fun birthday spent at the beach house with the kids.

Hit a three kid PR!

[url]http://youtu.be/-SXw1LTJPh4[/url]

Re: The Shed 'O Pain
 

Cool video JT! and Happy Birthday!

Mobility Work

10 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

3 Front Squats 45, 65, 95, 115, 135#

Front Squat (5,3,1)
5 @ 75% 155#
3 @ 85% 175#
1 @ 95% 195# (Hard)

Metcon
10 Rope Climbs
20 HBBS 155#
30 HSPU
0.7 mile Airdyne
14:41

Double Under Practice-Managed to string 17 together. Progress.

Re: The Shed 'O Pain
 

Wednesday July 23, 2014

Made it to the pier and back in 23:37, faster than last time.

Spent half an hour shoveling sand for an enormous sand castle.

Re: The Shed 'O Pain
 

2 problems
3 KB Arm Bars each arm 35, 35, 45, 45, 53#
10 pronators each arm
5 rounds

1 problem
15 push ups
10 reverse wrist curls
5 rounds

1 problem
10 hip extensions 0, 10, 15, 20, 35#
5 rounds

Finished with...
Set your timer for 1 minute intervals and do the sets below at the start of each minute...
Choose a suitable hold for the dead hangs and use a jug for the pull ups...
Metolius board-2-finger pocket (used 5#, next time 10#)
1. 20 second hang / 1 pull up
2. 16 second hang / 2 pull ups
3. 12 second hang / 3 pull ups
4. 8 second hang / 4 pull ups
5. 4 second hang / 5 pull ups
6. 4 second hang / 5 pull ups
7. 8 second hang / 4 pull ups
8. 12 second hang / 3 pull ups
9. 16 second hang / 2 pull ups
10. 20 second hang / 1 pull up

Re: The Shed 'O Pain
 

Thursday July 24, 2014

Hip and shoulder mobility

held a squat for 3:00

20 walking lunges on each side

15 pvc snatches

15 pvc c&j

10 PVC ohs

EMOM for 7 minutes
4 burpees (this was MUCH harder than 3 burpees EMOM, but doable, need to get to 5 then 6 then 7 then ...)

Doing PVC Oly practice in the sand is cool. A CrossFitter was jogging by and stopped and said "Nice form". That was cool.

Re: The Shed 'O Pain
 

Friday July 25, 2014

Pier and back in 22:17, fastest time this year, but a long way from a PR.

Am interested in taking a shot at a few of the Master's Games WODS, especially the DL ladder, might have had a chance to win that puppy....