Re: The Shed 'O Pain
 

Sunday November 25, 2012

Walked 1.5 miles in the woods at the farm.

Climbed several easy routes, one overhanging bucket run (fun) and one crimpfest (not so fun).

Re: The Shed 'O Pain
 

Monday November 26, 2012
Yes the days are still getting shorter...

Warmup
Pushups, situps, air squats, (lots of each)

Strength
10 minutes to find 3RM of push press (200#, ran out of time)

WOD
5 rounds of:
6 heavy deadlifts (315 for first two rounds, then backed off to 225)
10 pushups on the deadlift bar.
7 lateral box steps ups

8:32

Friday is going to be a Ctown CrossFit Total day, this ought to be interesting. Am thinking that Thursday (and wednesday) should be active rest days where I work on mobility.

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.

Mobility Work
I slowly worked up to 135# on the front squat.

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
8:40
I started with 135# for the first set of 5. I could feel the groin quivering a little so I backed off to 95# for the rest of the sets. I focused on going deep and sitting back on my heels. Felt good.

Then Eric and I did bench press and glute ham raises.
Bench Press
5 @ 135#
4 @ 145#
3 @ 155#
2 @ 170#
1 @ 185#
In between sets we worked in 5 sets of 5 on the glute ham raise. I think my hamstrings might be sore tomorrow. I was pleasantly surprised with my strength on the bench. I haven't benched in probably 20 years. It's nice to know what I'm doing is keeping my upper body relatively strong.
While we were in the field house the basketball team came in and was doing squats. I was very concerned with the form of some of their squats. I talked to the coach and he was very receptive to Eric and I teaching the team the squat. We are going to do this next Tuesday. Should be fun.

Re: The Shed 'O Pain
 

Tuesday November 27, 2012

@Tim, nice job on preventing unnecessary injuries to the basket ballers.

Warmed up with 65# deadlifts, hang cleans, push presses, and back squats.

Worked up to 5RM low bar back squats.

Did 20 rep max (165#) for back squat.

Then did a heinous 12 minute AMRAP:
5 hang squat cleans
5 split jerks
5 strict pullups.

I had nothing today, probably because of yesterday's effort.

Re: The Shed 'O Pain
 

Worked out at the Field House with Eric. A short one tonight.
Mobility Work and a few deadlifts and hspu's for a warm up.

"Diane"
Deadlifts 155#
HSPU's
21-15-9
4:25
I was pretty conservative with the weight on the deadlift. Next time I might try 185#.

Afterwards I was playing on the pull up bar trying to do a strict bar muscle up. Next thing I know I'm pressing one out. I thought it might be a fluke so I tried a couple more and was successful. Later when I got home I tried one in the Shed and was successful again. I have been enamored with the strict bar muscle up for many years. I have made many attempts over the years and I finally got one! Of course I got one on video.
[URL="http://www.youtube.com/watch?v=GvPtxBKOTzY&feature=youtu.be"]http://www.youtube.com/watch?v=GvPtxBKOTzY&feature=youtu.be[/URL]

Re: The Shed 'O Pain
 

1 problem
5 GHD raises
10 pronators
5 rounds

1 problem
Bar Muscle Ups 5-4-3-2-1
10 reverse wrist curls
5 rounds

1 problem
goblet squats
10-8-6-4-2/20-35-45-53-72
5 rounds

1 problem
push ups 30-27-24-21-18
5 rounds

An enjoyable evening in the Shed.

Re: The Shed 'O Pain
 

Tuesday 11-27-2012
Bouldered for two hours at CRG. Warmed up on a bunch of the comp problems then did a bunch of laps, up and down, on the second week 600 point problem. It's kind of long and traversey, so it made a good endurance workout.

Re: The Shed 'O Pain
 

Wednesday November 28, 2012

Walked four miles, my app recorded three of them.

[url]http://www.mapmyride.com/routes/view/156780887?[/url]

@Tim: Nice job on the bar muscle ups.
@Jeff: Nice job on the laps. How's the cold?

Weather looks pretty decent this weekend...

Re: The Shed 'O Pain
 

Thursday November 29, 2012

Walked 3.5 miles. Left leg, hip, prosthetic were kinda sore...

[url]http://www.mapmyride.com/routes/view/156976119?[/url]

Re: The Shed 'O Pain
 

Worked out with Eric at the Field House.
Mobility Work
Some practice with the snatch and C & J.

WOD
1 power snatch and 1 hang snatch on the 45 sec for 5 min. 95#
A couple minute break
1 power clean and 1 hang clean on the 45 sec for 5 min. 135#
A couple minute break
2 min Max rep C & J at 95# 16 reps
1 min rest
4 min AMRAP
15 hand release push ups
10 toes to bar
3 rounds
1 min break
4 min AMRAP
10 Pull Ups
15 jumping squats with 25# plate
2 rounds + 4 pull ups
1 min break
2 min Max rep C & J at 95# 11 reps

This whole workout only took about 30 minutes not including the warm up. Fun workout!

I have family obligations on Sunday so I can't go the New. I would go to Hinckley on Saturday if anyone is interested.