Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
35# 7, 7, 7 sec
35# 7, 7, 7 sec
40# next time
2-finger (small on RPTC)
0# 7, 6, 7 sec
0# 7, 7, 7 sec
0# next time
W Pinch (RPTC)
20# 6, 5, 4 sec
20# 7, 4, 6 sec
20# next time

After each set of 3 hangs I did a lap on the campus board (Metolius rungs). 5 out 6 laps successful.

Sloper Campus Rung
35 second hang + 25 second rest
4:21 Worse that last time.

Very hot in the Shed this afternoon.

Re: The Shed 'O Pain
 

2+ continuous boulder problems
4 pull ups
8 push ups
12 air squats
4 pull ups
8 push ups
12 air squats
Deadlift x 1 rep
5 rounds

Sloper Campus Rung
35 second hang + 25 second rest
5 rounds
Had to take a 5 second break on 4th and 5th round.

1.2 miles
10:20

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 35#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Deadlift x 1 rep 245#
30-60 seconds
TGU x 2 reps each side 35, 45, 53, 62, 71#
30-60 seconds
KB Press x 5 reps 35#
30-60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Pull-Ups
10 Kettlebell Swings
20 Air Squats
6 rounds + 5 reps

C.
1.50 mile run
12:00

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
40# 7, 7, 7 sec
40# 7, 7, 7 sec
55# next time
2-finger (small on RPTC)
0# 7, 7, 6 sec
0# 7, 7, 7 sec
0# next time
W Pinch (RPTC)
20# 7, 7, 7 sec
20# 7, 7, 7 sec
25# next time

After each set of 3 hangs I did 2 laps on the campus board (Sloper rungs). 12 out 12 laps successful.

Sloper Campus Rung
35 second hang + 25 second rest
4:32 Close!

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 35#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep 245#
Rest 45 seconds
Dumbbell Bench Press x 10 reps 40#
Rest 45 seconds
Side Plank x 30 seconds each side
Rest 45 seconds

B.
12 pull ups
20 push ups
30 Double Unders
5 rounds
14:17

5 strict ring muscle up, 1 kipping ring muscle up, & mobility work

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
45# 7, 7, 7 sec
45# 7, 7, 7 sec
50# next time
2-finger (small on RPTC)
0# 7, 7, 7 sec
0# 7, 7, 7 sec
5# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 7, 7, 7 sec
30# next time

After each set of 3 hangs I did 2 laps on the campus board (Sloper rungs). 12 out 12 laps successful. Also worked in 5 sets of 5 KB Presses. 35#

Sloper Campus Rung
35 second hang + 25 second rest
5 rounds
Successful.

Re: The Shed 'O Pain
 

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep
Rest 45 seconds
Kettlebell Swing x 20 reps 53#
Rest 45 seconds
Ab Wheel Roll-outs x 12 reps
Rest 45 seconds

B.
As many rounds as possible in 12 minutes:
4 pull ups
8 push ups
12 air squats
12 rounds + 4 reps

C.
1 mile run
8:00

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Rock Mill with Jeff, Robert, and others. Good time. Tweaked my left hip flexor a little.

Today
10 Goblets Squats 35#
5 Strict Pull ups
3 Arm Bars each arm 35#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

2 TGUs each arm 35, 45, 53, 62, 71#
20 Kettlebell Swings 35, 45, 53, 62, 71#
5 rounds

Mobility Work and VooDoo Flossing on forearms.

I ran a couple of strides up and down the street to test the hip flexor. It seemed fine.
Murph tomorrow:zombie:

Re: The Shed 'O Pain
 

10 Goblets Squats 35#
5 Strict Pull ups
3 Arm Bars each arm 35#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

Participated in Crossfit Tiffin's annual "Murph" Memorial Day WOD. A lot of new faces at Crossfit Tiffin. A very friendly and enthusiastic group.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
44:45
I did it in 46:15 last year.

I was able to comfortably complete the workout. My training for the last month or so was geared towards today. Fun day at Crossfit Tiffin.

Re: The Shed 'O Pain
 

2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
50# 7, 6, 6 sec
50# 6, 6, 5 sec
50# next time
2-finger (small on RPTC)
5# 7, 5, 5 sec
5# 7, 6, 7 sec
5# next time
W Pinch (RPTC)
30# 7, 7, 7 sec
30# 6, 7, 5 sec
30# next time

Worked in 5 sets of 5 KB Presses. 35#

Sloper Campus Rung
40 second hang + 20 second rest
5 rounds
40, 40, 40, 32, 30