Re: The Shed 'O Pain
 

Jeff and JT visited the Shed today.

3 TGU's each arm 20, 35, 45, 53, 61, 72#
6 rounds

A few HSPUs on the parallettes.

"JT"
HSPU
Ring Dips
Push ups
21-15-9
11:36

EMOM for 10 minutes
1 rope ascent

2 bar muscle ups
EMOM for 10 minutes

Fun working out with Jeff and JT.

Re: The Shed 'O Pain
 

Sunday December 29th, 2013

I can already tell the days are getting longer, and that there are a few more minutes of daylight!

10 tgus each side with 10#.
10 kb snatches on each side with 10#

Bench Presses
10x45
10x65
10x95
5x135
1x185
1x205
1x225 (fail)
1x225
1x245

could have gone heavier, but I have to remember I am recovering from a serious back injury. I think this is a really dangerous time for me, because I am feeling a LOT better, and thus am really susceptible to trying to do too much too soon and getting re-injured. baby steps JT, baby steps...

Re: The Shed 'O Pain
 

1 problem
10 burpees
10 pronators each arm
5 rounds

1 problem EMOM for 10 minutes. Missed 8th attempt. Not bad.

10 Lunges (5 each leg) 45, 61, 66, 71, 76 (barbell in front rack position)
5 GHD sit-ups
20 Double Unders (These felt solid today)
10 Reverse Curls
5 rounds

Re: The Shed 'O Pain
 

Monday December 30, 2013

Walked two miles on the treadmill increasing the incline up to 15% by the end. Very sweaty. Walking on the treadmill is actually harder for me than walking outside b/c outside I can use my trekking poles to reduce the side-to-side motion that exhausts my hip muscles. Outside I'm averaging 19 minutes per mile, on the treadmill I average 26 minutes per mile b/c my hips get tired then sore.

Held a goblet squat for two minutes.

Did some easy back squats in the squat rack machine.

Did 10 strict T2B.

Am feeling much better. Need to be very careful not to re-injure.

Re: The Shed 'O Pain
 

Worked out at Crossfit Tiffin.

500 meter row

10 KBS 35, 53
5 pull ups
5 burpees
2 rounds

Did a few snatches at 95# and 135#

New Years Eve Bar Hop 14 bars at 20 reps each.
snatches 95#
deadlifts 95#
burpees over bar
power cleans 95#
front squats 95#
back squats 95#
toes to bar
bar roll out
bent over rows 95#
pull ups
push presses 95#
thrusters 45#
lunges 45#
I can't think of the 14th exercise and the order is not accurate.
30:31

Re: The Shed 'O Pain
 

December 31, 2013 (New Year's Eve)

1/2 hour of stretching

5,000m row in 25:29.

By the end of 2014 I want to have this under 20 minutes!

Happy New Years everyone.

Re: The Shed 'O Pain
 

1 problem
10 pronators each arm
5 rounds

1 problem
10 reverse wrist curls
5 rounds

10 minute rice bucket routine

Very cold in the shed this morning. Couldn't get my toes or fingers warmed up.

Re: The Shed 'O Pain
 

Wednesday January 1, 2014

A frosty morning in the Shed 'o Pain.

Ten TGUs on each side with a frozen 15# KB.

100 step up and overs (step down to other side rather than stepping back) to a 20" box wearing 25# of weights.

ten strict ring pullups in the false grip

twenty green band ring dips

(oh yeah, guess who made a 'get a strict muscle up' new years res...)

dislocates and toe taps and splits

50 presses of frozen 10# dumbells in each hand.

Overall, a good safe start to the new year with a good sweat and movements that need lots of work.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35#
5 pull ups
5 burpees
3 rounds

Thrusters
2 45#
2 65#
2 75#
2 85#
2 95#
2 105#
2 115#
2 125#
2 135#

Metcon
"Muscle Up Karen"
50-40-30-20-10
Wall Balls (20)
10-8-6-4-2
Muscle Ups
20:52
Kept a nice steady pace. I did 10 wall balls on the minute and 2 muscle ups on the 30 seconds (except the 6 round, 3&3). I thought the thrusters warmed me up for the wall balls nicely.

Exit Ticket
100 Double Unders
13-47-15-25

Re: The Shed 'O Pain
 

Thursday January 2, 2014

Rest day (if you count a terrifying three hour drive in a blizzard to cover a distance that usually takes 45 minutes as "rest").