Re: The Shed 'O Pain
 

Sunday August 23, 2015

Stretching and Mobility

A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 2 Turkish Get-Ups 20#
Minute 2 – 6 KB Deadlifts 35#
Minute 3 – 5 Dumbell push presses on each side, 35#

B.
In teams of two, partners alternate complete sets to complete 5 sets each of:
10 Goblet Squats 20#
15 Kettlebell Swings 20
20 step ups
Tim and I did this in 19:04. Pretty close to what we predicted.

Re: The Shed 'O Pain
 

Monday August 24, 2015

Walked 1 mile to Ctown CrossFit
stretching, mobility, planks
held front racks for 30 seconds (75#, 105#, 155#, 200#)
snatches (3x45#, 3x75#, 3x95#)
Walked 1 mile home

Re: The Shed 'O Pain
 

Tuesday August 25, 2015

Walked 1 mile to the globo.
Climbed 100 stairs on the stair climber.
Climbed 100 rungs on the ladder climber.
Did curls, presses, triceps extensions, bench presses, and push presses while looking in the mirror.
Walked home from the globo.

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 reverse wrist curls
5 rounds

Rock Prodigy Hangboard Workout
2 sets each grip. 6 grips

Worked in 5 sets of 10 hip extensions and ab roll outs.

Re: The Shed 'O Pain
 

Wednesday August 26, 2015

Walked a mile to Ctown CrossFit.
Back/hip/butt were tight.
Stretched, mobilized, back/hip/butt were still tight.
Did a few empty bar movements, and a few light C&J.
Back/hip/butt were still tight.
Bagged it, walked a mile home.
Back/hip/butt never got loose.

Does walking home instead of "pushing through" mean I'm getting smarter?

Re: The Shed 'O Pain
 

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

A.
Three sets of:
Front Squats x 10 reps 95#
Rest 60 seconds
Ring Rows x 12 reps
Rest 60 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds

B.
Four rounds for time of:
AirDyne 0.25 miles
20 Wall Ball Shots
5 ring muscle ups
15:25

"With age comes wisdom." I'm feeling very wise lately.

Re: The Shed 'O Pain
 

Thursday August 27, 2015

Very nice 75 minute walk in Rocky River Reservation with my friend Rhonda. Afterwards, my back cracked and I feel really good right now.

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 reverse wrist curls
5 rounds

Rock Prodigy Hangboard Workout
2 sets each grip. 6 grips

Worked in 4 sets of 3 TGUs each arm-35, 45, 53, 61#.
Did 1 TGU each arm at 72#

Re: The Shed 'O Pain
 

Friday August 28, 2015

Badly needed rest day.
Back felt great after adjusting itself yesterday.
Hip and butt were in agony from the back being in alignment again.

Re: The Shed 'O Pain
 

1 problem
5 ring dips
5 rounds

1 problem
5 HSPUs
5 rounds

1 problem
10 push ups
5 rounds

10 additional problems