Re: The Shed 'O Pain
Saturday August 29, 2015
Constantly Varied Day stretching, mobility some light snatches some light C&J A few V0- boulder problems five rounds of: (using a 10# dumbbell in each hand) ten barbell curls ten presses ten tricep extensions ten lateral raises rest 1 minute Then, later on in the day: shooting hoops with Allison getting beat at 1-on-1 by Allison shooting more hoops with Allison Then, just now, a four mile walk. [url]http://www.mapmyrun.com/view_workout?w=1144064851[/url] Compare to last week's four miler on substantially the same course.: [url]http://www.mapmyrun.com/view_workout?w=1133139671[/url] |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups 10 thoracic bridges Band shoulder stretches 3 rounds 3 back squats @ 45, 95, 135# Workout of the Day A. Four sets of: Back Squat x 6 reps @ 135# Rest 60 seconds Strict Pull-Ups x Max Unbroken Reps w/20# 6, 5, 5, 5 Rest 60 seconds Trap 3 Raise x 10 reps each arm 5# Rest 60 seconds Plank from Elbows x 60 seconds Rest 60 seconds B. Four sets of: AirDyne 0.25 miles 10 Burpee Box Step-Overs 10 DB Snatches 40# 10:54 Couch stretch |
Re: The Shed 'O Pain
Sunday August 30, 2015
Stretching, mobility (including holding 1 minute OHS) Four rounds of: 60 second front plank, 60 seconds rest, 6 pullups, 60 seconds rest, 10 lateral raises on each arm, 60 seconds rest, 6 1/4 back squats. Three rounds, upping the ante each round, of: 50 farmer carry step ups 10 push jerks Got some instruction on thoracic bridges. |
Re: The Shed 'O Pain
2 problems
ring dips 2, 4, 6, 8, 10 reps 10 reverse wrist curls 5 rounds Rock Prodigy Hangboard Workout 2 sets each grip. 6 grips Worked in 5 sets of 10 ring push ups. |
Re: The Shed 'O Pain
Monday August 31, 2015
Walked a mile to CTown CrossFit.:run: Stretching, mobility, POP:yikes: Something moved in my left hip. I went down like a ton of bricks. I wasn't sure if I was going to the ER or was just going to die. I was certain my prosthetic must have dislocated or broken. Took inventory and things didn't feel too bad. Could it be? Stood up and I felt like I was CURED!!!:pepper: Almost like a miracle!! Did some light weights, did some coaching, walked home feeling like a new man. We'll see how I feel tomorrow. |
Re: The Shed 'O Pain
Tuesday September 1st, 2015
Kept waiting for the other shoe to fall all day, but my back/hip/butt seem to be in alignment and while some muscles are complaining about that everything else seems to be happy. Felt like I could have run, jumped, or done anything today. Somewhat maturely, I just tried out a few light snatches and a few light C&J and a few light back squats. So far so good. 72 days to the American Master's Open. Maybe? |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull ups 10 thoracic bridges shoulder band stretches 3 rounds A. Four sets of: Turkish Get-Up x 2 reps each arm 35, 45, 53, 61# Rest 60 seconds Muscle Ups x 5 reps Rest 60 seconds Kettlebell Swing x 20 reps 53# Rest 60 seconds B. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor) I felt like beached whale rolling around. Station 2 – Supine Ring Rows x 10 reps Station 3 60 second Handstand Hold JT-I hope your back continues to feel better.:) |
Re: The Shed 'O Pain
2 problems
10 push ups 10 Reverse Wrist Curls 5 rounds Rock Prodigy Hangboard Workout 2 sets each grip. 6 grips Worked in 5 sets of 10 single-arm press 10, 15, 20, 25, & 30#. |
Re: The Shed 'O Pain
Wednesday September 2, 2015
This is as good as I've felt in over a year! Walked a mile to CTown CrossFit Stretching/Mobility/rolling/smashing Deadlifts Snatch Grip 95x3, CJ Grip 95x3 SG 145x3, CJG 145x3 SG 175x2, CJG 175x2 SN 195x2, CJG 195x2 SN 285x1, CJG 285x1 CJG 305x1 CJG 355x1 loaded 405 on the bar, thought better of it CJG 235x10 Pushed some of the young lovelies around on the prowler Walked the mile home. It was a GOOD day. |
Re: The Shed 'O Pain
Thursday September 3, 2015
Swimming and PT in the pool. Doing PT in the pool lets you get into different positions b/c of the near-zero gravity. Also, it allows greater range of motion. So, I'm pretty sore. H/W, the back/hip/butt still seem to all be aligned, which is surprising after yesterday's lack of discretion with the deadlifts and prowler.... |
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