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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 10-14-2015 04:20 PM

Re: The Shed 'O Pain
 
3 problems
3 TGUs 35, 45, 53, 61, 72# (It's a challenge every time.)
10 reverse wrist curls
10 lateral raises 2.5, 2.5, 5, 7.5, 10#
5 rounds

10 problems EMOM for 10 minutes with 10#. Tough.

JT-You're starting to hit some big numbers. I can relate to your balancing act. The line can get blurry.

I'm currently enjoying your latest book. :thumbs_up

Tim Babcock 10-15-2015 03:12 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull ups 0, 10, 20#
10 thoracic bridges
shoulder band stretches
3 rounds

Workout of the Day
A.
Three sets of:
Goblet Squats x 10 reps 72#
Rest 60 seconds
Kettlebell Swings x 20 reps 72#
Rest 60 seconds
Supine Ring Rows x 10 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
0.5 mile Airdyne
20 Jumping Lunges
2 Rope Ascents
3 rounds + 0.5 mile Airdyne + 7 jumping lunges

5 minute EMOM
1 bar muscle up

The Shed is always pleasant in the Fall.

JT Kalnay 10-16-2015 05:31 PM

Re: The Shed 'O Pain
 
Thursday October 15, 2015

Rest day (if you count being catatonic except for a few hundred yard walks "rest")


Friday October 16, 2015

Walked a total of 4.5 miles in various airports and then in the high desert near the Rio Grande River looking at the Sandia Mountains.

Then did mobility work and dumbbell presses in the hotel gym.

Tim Babcock 10-17-2015 09:39 AM

Re: The Shed 'O Pain
 
10 goblet squats
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

4 sumo deadlifts @ 135 & 155#

Workout of the Day
A.
Four sets of:
Sumo Deadlift x 8 reps 185, 195, 205, 205#
Rest 60 seconds
Single Arm Dumbbell Press x 10 reps each arm 25#
Rest 60 seconds
15 ab wheel roll outs
Rest 60 seconds

B.
3 muscle ups
15 wallballs
30 double unders
5 rounds
13:44

A few bar muscle ups to finish up.

Tim Babcock 10-18-2015 01:12 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff. Sent lots of easy and moderate problems. A couple harder ones too. Didn't last long but had a good time.

JT Kalnay 10-18-2015 05:01 PM

Re: The Shed 'O Pain
 
Saturday October 17, 2015
Walked for 45 minutes in the high desert.
Did mobility and stretching in the hotel gym.
Did lots 'o goblet squats with dumbells, OHS with an empty bar, and lunges.

Sunday October 18, 2015
Walked for 1 hour in the high desert (am finally getting used to the altitude)
Did mobility and stretching in the hotel gym.
Bench Presses
3x45, 60, 75, ... 255,
1x270
1x285 (I was by myself and this was heavy so I stopped here)

lat pulldowns
10xeach plate on the machine until 2/3 of the way down.
for some reason doing lat pulldowns makes the outside of my left thigh hurt so I stopped doing lat pulldowns, hopefully in time.

Tim Babcock 10-19-2015 02:37 PM

Re: The Shed 'O Pain
 
Minute 1: Boulder Problem
Minute 2: 10 Goblet Squats 25, 30, 40, 40, 40
Minute 3: 15 push ups
5 rounds

Minute 1: Boulder Problem
Minute 2: 10 Hip Extensions
Minute 3: 5 Ring Dips
5 rounds

Minute 1: Boulder Problem
Minute 2: 2 TGUs each arm 53# R, L, R, L, R
Minute 3: 10 reverse wrist curls
5 rounds

Minute 1: Boulder Problem
Minute 2: 2 TGUs each arm 53# L, R, L, R, L
Minute 3: 10 Ab Rollers
5 rounds

JT Kalnay 10-20-2015 07:56 AM

Re: The Shed 'O Pain
 
Monday October 19, 2015

Two hours horseback riding on the Tamaya Pueblo. Fun.

JT Kalnay 10-21-2015 07:52 AM

Re: The Shed 'O Pain
 
Tuesday October 20, 2015

Stretching and mobility.
Walked forwards, backwards, & sideways (shuffling, karaoke) for about 45 minutes. Later, my hip muscles were really sore, but I suppose they were sore in a good way for a good reason due to being moved in different ways.

Am getting homesick and looking forward to being home late Friday night.

Tim Babcock 10-21-2015 03:58 PM

Re: The Shed 'O Pain
 
10 Goblet Squats 25, 30, 40#
5 strict pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

3 deadlifts @ 135 & 155

Workout of the Day
A.
Three sets of:
Deadlift x 6 reps 185, 205, 225#
Rest 60 seconds
Push-Ups x 15 reps
Rest 60 seconds
Russian Kettlebell Swings x 20 72#
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B.

Kettlebell Swings 35#
Goblet Squats
10-10-10-10-10-10-10-10-10-10
10-9-8-7-6-5-4-3-2-1
6:57
I was able to keep a steady pace with 35#.

5 kipping bar muscle ups
2 strict bar muscle ups (Felt relatively easy today. First strict bar muscle ups in a long time.)
[URL="https://www.youtube.com/watch?v=9-uvdDervM4"]https://www.youtube.com/watch?v=9-uvdDervM4[/URL]
WFS


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