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

Tim Babcock 02-28-2016 09:20 AM

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.

Jeffrey Fortuna 02-28-2016 12:45 PM

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

Tim Babcock 02-28-2016 05:16 PM

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.

Tim Babcock 02-29-2016 04:31 PM

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.

Jeffrey Fortuna 02-29-2016 07:31 PM

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

Tim Babcock 03-01-2016 04:35 PM

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.

Tim Babcock 03-02-2016 04:56 PM

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.

Jeffrey Fortuna 03-02-2016 07:08 PM

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

Tim Babcock 03-03-2016 04:53 PM

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.

Jeffrey Fortuna 03-03-2016 06:09 PM

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.


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