Re: The Shed 'O Pain
 

Climbed at Hinckley with an awesome group. Excellent conditions. The little crimps felt huge.

Re: The Shed 'O Pain
 

Thursday October 1, 2015
Lots of walking

Friday October 2, 2015
Walked around until I found a crossfit box.
Stretched a little.
Did snatches up to 160# (missed at 165 and 170)
Walked back to the hotel (it was easier to find the hotel...)

Re: The Shed 'O Pain
 

Saturday October 3, 2015

Held a goblet squat for two minutes.
Held an OHS for two minutes.
TGUs
2x15# each arm
2x20# each arm
2x35# each arm

Squats
OHS to 95#
Front squats to 135#
Back squats to 235#

Curls and Presses with dumbells
10x5# each arm
10x10# each arm
10x25# each arm
10x30# each arm

Then a little bouldering.

Re: The Shed 'O Pain
 

Ken and JT visited the Shed today.

3 problems
3 TGUs 35, 45, 53, 61, 72#
5 rounds

A few additional problems and then worked on the Red problem for about 15 minutes. Made some progress.

Re: The Shed 'O Pain
 

Sunday October 4, 2015

Walked 4 miles in perfect fall conditions.
C&J day tomorrow... (cue the Jaws music)

Re: The Shed 'O Pain
 

Monday October 5, 2015

Walked to CTown
Stretching and mobility
C&J
3x45#
3x95#
2x145#
1x 165, 185, 205, 225
Missed the clean twice at 235
1x230
5x185

5 squat cleans at 95#
1 snatch at 95#

Walked home

Re: The Shed 'O Pain
 

10 goblet squats
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Double KB Front Squats x 8 reps 35# and 45# kettlebells -Switched bells each round (Challenging)
Station 2 – Strict Pull-Ups x 5 (5, 10, 15, 20#)
Station 3 – Russian Kettlebell Swings x 25 reps 53#
Station 4 –One-arm KB Press x 10 reps 20#

B.

Against an 8-minute running clock, for max reps:
AirDyne 1 mile
Wall Ball Shots 20 lb
55 reps

Re: The Shed 'O Pain
 

Tuesday October 6, 2015

Four separate walks totaling a little over 4 miles.

Stretching/mobility

Snatches
3x45#
5x95#
1x 125, 135, 145, 155

OHS to 95#
FS to 185#
BS to 235#

Tomorrow will be a REST day.

Re: The Shed 'O Pain
 

2 problems
15 push ups
10 reverse wrist curls 45# bar
5 rounds

Sent all but one of my problems. Several goes on some of them. A little warm in the Shed tonight. Worked on two additional problems. One is complete on the steep wall.
[URL="https://www.youtube.com/watch?v=EfZiKZDcGBo"]https://www.youtube.com/watch?v=EfZiKZDcGBo[/URL]
WFS

Re: The Shed 'O Pain
 

10 deadlifts 135, 135, 155#
5 pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

Workout of the Day
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Deadlift x 6 reps 185, 205, 225#
Station 2 – Supine Ring Rows x 10 reps
Station 3 – 25 Double-Unders

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Alternating Dumbbell Snatches 40#
10 Burpees
4 rounds + 3 reps

5 bar muscle ups to finish up. Felt good.
[URL="https://www.youtube.com/watch?v=i8Ay5y-3CVA"]https://www.youtube.com/watch?v=i8Ay5y-3CVA[/URL]
WFS