Re: The Shed 'O Pain
 

2 problems
10 thoracic bridges
10 reverse wrist curls
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in mobility work.

Re: The Shed 'O Pain
 

3 TGUS 35, 45, 53, 62, 71#
5 strict pull ups
shoulder mobilization routine
5 rounds

100 push ups 4:39
1 mile run
100 push ups 4:25

Doesn't seem like much but I tired.

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.
Three rounds of:
Air Squat x 50 reps
Rest 60 seconds
Dumbbell Bench Press x 10 reps 40# DBs
Rest 60 seconds
Ab Roll Outs x 15 reps
Rest 60 seconds

B.
For time:
Run 800 Meters
immediately followed by…
Five rounds of:
12 Push-Ups
12 Box Jump-Overs
immediately followed by…
Air-Dyne 1 mile
14:35

Hot and muggy today!

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff. Bouldered decently. Finger is coming along.

Today
Participated in Crossfit Tiffin's annual "Murph" Memorial Day WOD. It was nice to see some friends I hadn't seen in awhile and sweat together.

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
46:15
I was able to comfortably complete the hard. It was brutal but nothing hurt. My training for the last month or so was geared towards today. Fun day at Crossfit Tiffin.

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each


Worked in 5 sets of 5 strict HSPUs and mobility work.

Very warm in the Shed this afternoon.

Re: The Shed 'O Pain
 

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

6 Squat-Stance Deadlifts @ 135 and 155

A.
Three sets of:
Squat-Stance Deadlift x 6 reps 185, 205, 225#
Rest 60 seconds
Dumbbell Bench Press x 10 reps 40#
Rest 60 seconds
Double-Under Practice x 25 reps
Rest 60 seconds
B.
Every minute, on the minute, for 15 minutes:
10 Kettlebell Swings 53#
5 Burpees
I had to do 3 burpees for 7 of the rounds. A gasser!

Re: The Shed 'O Pain
 

Bouldered at Rock Mill with Jeff. Sent a few good problems. Good to climb with Jeff.
Afterwards we did a little workout.
3 TGUs each arm 35, 40, 45, 50#
3 strict muscle ups
4 rounds

Re: The Shed 'O Pain
 

Saturday 6/4/2016

Bouldered at The Rock Mill with Tim. I didn't send anything hard, but happy with the what I did.

After, did an easy WOD, Baby Barbara:
5 rounds of:
5 pull-ups,
10 push-ups,
15 sit-ups,
20 squats

Thanks Tim for pushing me to try hard.

Re: The Shed 'O Pain
 

Great to see you posting Jeff!

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

A.
Three sets of:
Double KB Front Squat x 10 reps 35# KBs
Rest 60 seconds
Kettlebell Swings x 20 reps 53, 62, 71#
Rest 60 seconds
Evil Wheel x 15 reps
Rest 60 seconds
B.
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots
14:42
Not much get up and go this morning. Got it done.

Re: The Shed 'O Pain
 

June 6-9: New River climbing trip with Rick. Climbed at Endless, Bubba, and Tattoo Wall. The first two days were good conditions but a little humid. Still managed to get up some good routes. I even did an 11d first go. I had been on it years ago but didn't really remember it. The third was like a crisp October day. Probably did close to 10 routes at Tattoo Wall. I even managed to quickly send a 12b. Unfortunately I was unable to lead it because of a tree growing in the drop zone. It would have been an easy lead because the bolts were right where you needed them. Great trip to start the summer.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups 0 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Single-Leg Deadlift x 6 reps each leg 2-35 pound KBs
Rest 60 seconds
Russian Kettlebell Swings x 15 reps 35, 53, 71#
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm 20# KB
Rest 60 seconds
B.
Five sets for max reps:
45 seconds of Air-Dyne 0.22, 0.24, 0.23, 0.23, 0.24
Rest 15 seconds
45 seconds of Goblet Squats 40# 16, 16, 16, 20, 19
Rest 15 seconds
45 seconds of Push-ups 25, 26, 27, 28, 30
Rest 15 seconds

Couch stretch and handstand practice.