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Re: The Shed 'O Pain
Sunday March 29, 2015
26F on the drive over to the shed 'o pain. 9-6-3 burpees, 65#thrusters, jumping pullups 8:20 (my only goal for this was to not sit down. I did not sit down!) C&J practice (working on the new setup that helps the bar go more straight up and down on the first pull which means I don't get pulled forward so much) 5 for 5 at 65 5 for 5 at 95 4 for 4 at 125 1 for 1 at 145 Then I went and coached basketball. Each kid shot 250 shots, which means I threw 500 passes. I can barely lift my arms.... |
Re: The Shed 'O Pain
Monday March 30, 2015
Walked down the hill to Ctown. Went 25 for 25 on snatches (most at light weight, the last 5 were 125, 130, 135, 140, 145) Walked back up the hill. |
Re: The Shed 'O Pain
10 wall balls
5 one armed pull ups (w/green band) 5 slow burpees gentle shoulder stretches 3 rounds 3 Front Squats 45, 65, 95, 115, 135, 155, & 185 [URL="https://www.youtube.com/watch?v=YB-VKyJ9Ojg"]https://www.youtube.com/watch?v=YB-VKyJ9Ojg[/URL] For time: 10 one arm DB Snatches 40# 5 slow push ups with elbows close to side 0.5 mile AirDyne 5 rounds 13:47 Felt good to get after it tonight. Neck and shoulder are feeling better. Hopefully that will continue. |
Re: The Shed 'O Pain
@Tim, glad to hear the shoulder/neck is improving.
Tuesday March 31, 2015 Walked 2 miles squats 10x100# 10x200# 10x300# It's MUCH harder to squat after walking two miles than it is to squat without having first walked two miles... |
Re: The Shed 'O Pain
Worked out with Mary at the Shed.
10 wall balls 5 very careful pull ups 5 very careful burpees 3 rounds 10 GHDSU 20 back extensions 200 m run 5 rounds 11:51 5 X 5 inverted rows |
Re: The Shed 'O Pain
Wednesday April 1st, 2015
C&J practice 23 for 23, last two were at 90kg. Going to go over 90kg next time out on C&J. |
Re: The Shed 'O Pain
Thursday April 2, 2015
1.5 hours coaching basketball. At one point I was actually running! |
Re: The Shed 'O Pain
10 KBS 35#
5 pull ups 5 burpees gentle shoulder stretches 3 rounds 10 minute EMOM 10 Wall balls 1 TGU each arm 10, 15, 20, 35, & 45# Mary worked out with me tonight. She warmed up, did front squats, a metcon, and TGUs with me. For her metcon she did 21-15-9 of thrusters and ring rows. At one point in the workout she said, "It looked so easy on paper." I couldn't help but laugh.:rofl: |
Re: The Shed 'O Pain
"It looked so easy on paper..." Good one!
Friday April 3, 2015 Snatch Practice up to 70kg Then went immediately to the rock climbing gym and climbed 5 routes, including a mega-jug haul up the south side of the arch. Rock climbing is much more fun than Olympic lifting. And there's a social aspect to it. |
Re: The Shed 'O Pain
2 problems
2 TGUs 15, 20, 35, 45, 53# 5 rounds Hangboard Workout 10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds I plan on taking a walk later and enjoy the sunshine. |
Re: The Shed 'O Pain
Saturday April 4, 2015
TGUs to get loose (2x10#, 2x15#, 2x20#) Interleaved death by burpee wall ball shot 1st minute, 1 burpee 2nd minute, 1 WBS (20# to 10' target) 3rd minute, 2 burpees 4th minute, 2 WBS ... Finished round of 7 burpees, 7 WBS. the world was spinning Then did locks offs and ring dips as Muscle Up progression. |
Re: The Shed 'O Pain
Saturday April 4, 2015
PM Session Walked a mile around the wet/muddy farm. Thank goodness for trekking poles and rubber boots. |
Re: The Shed 'O Pain
Mobility Work
A few deadlifts, hip thrusts, push ups, and ring rows. Shoulder was hurting. Mary, JT, and I went to the reservoir and did hill repeats. I did 6. Legs are wobbly. |
Re: The Shed 'O Pain
Easter Sunday 2015
Some easy deadlift warmups Then... Death By 225# deadlift made it through 7 rounds Then.... Hill repeats at the Res. Did 4 all the way to the top and 3 half way to the top. My legs are jello I feel no shame in getting beaten up the hill by a high school cheerleader |
Re: The Shed 'O Pain
2 problems
3 TGUs 15, 20, 35, 45, 53# 5 rounds Felt pretty good. Did 7 strict ring muscle ups. Felt strong. Even did one with a 8# ball between my feet. Tried 3 attempts at a strict bar muscle up. Third one successful. First one in 2015. Hopefully many more coming... [URL="https://www.youtube.com/watch?v=t7pthAOdH-A&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=t7pthAOdH-A&feature=youtube_gdata_player[/URL] Still some weakness and pain in the neck/shoulder. Obviously much better though. Tomorrow I'm heading to see a orthopedic sports medicine doctor. I wanted to be able to tell him what I could do and couldn't do. Surprised myself a little today. |
Re: The Shed 'O Pain
@Tim, nice job on the MUs, and glad you're feeling a little better.
Monday April 6, 2015 Mobility C&J drills C&J practice 25 for 25 up to 215# A really good day lifting. |
Re: The Shed 'O Pain
10 KBS 35, 45, 53#
5 pull ups 5 burpees Gentle Shoulder Stretches 3 rounds Wall Balls 15' Rope Ascents 50-40-30-20-10 1-2-3-4-5 26:30 5 sets of 10 ab rollouts Squat holds and and handstand holds between sets. I went to an orthopedic sports medicine doctor (he was so young) today. They took a lot of x-rays of my neck and shoulder area. The x-rays show arthritis and a bone spur on one section my neck vertebrae. The shoulder and rest of neck are in good shape. He prescribed a set of steroids and a short stint of PT. He mentioned gentle neck traction and assessment. I will ask the PT about neck alignment and what exercises and stretches will help. This is probably the best outcome I could have expected. I am on the mend and seeking knowledge on how to prevent (or minimize) this in the future. |
Re: The Shed 'O Pain
@Tim, excellent trip report on the doctor's visit.
Tuesday April 7, 2015 Goblet squat, pass throughs, hip stretches Empty bar drills Snatch Practice squat snatches up to 40kg split snatches up to 75kg Rock climbing four routes of varying difficulty. The hardest was probably 5.7, which was very encouraging. |
Re: The Shed 'O Pain
1 problem
10 back extensions 5 rounds 1 problem 1 muscle up 5 rounds 1 problem 10 push ups 5 rounds Hangboard Workout 10 seconds work + 10 sec rest alternating between sloper and full crimp. 20 rounds 4 rounds of 20 sec work + 10 sec rest of handstand holds. |
Re: The Shed 'O Pain
Wednesday April 8, 2015
Walked 1 mile at a brisk pace, no back pain, no legs falling asleep, very nice. Coached basketball for 1.5 hours This involves throwing hundreds of passes and chasing down rebounds. I was drenched at the end and loving it. Today was a conditioning day for the kids, not a skills day, and not one of them complained. I was running them HARD!!! |
Re: The Shed 'O Pain
Thursday April 9, 2015
Goblet squat, pass throughs, hip extensions C&J Practice 5x45 5x95 5x125 1x135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230, 235 (missed the jerk out in front) This is the heaviest I've gone since the Arnold. It was a "go until you miss" day. By the end, I was pretty tired... In between lifts I was spotting Rhonda, who did 70 muscle ups in preparation for Regionals. |
Re: The Shed 'O Pain
Friday April 10, 2015
Mobility, stretching, snatch practice went 40 for 44 had a PR squat snatch (which people are calling a sas-quatch) at 105 pounds missed squat snatches at 85, and 105 made split snatches up to 165 Now I'm going to walk a mile up the hill to Jacob's Field for the Indians home opener, have a few hot dogs, then walk the mile back down the hill. |
Re: The Shed 'O Pain
Yesterday
10 KBS 5 pull ups 5 burpees 3 rounds Shoulder was hurting so I called it quits. Today 10 wall balls 5 pull ups 5 burpees 3 rounds 3 back squats 45, 65, 95, 115, 135, 155, 185, 205# Worked 5 individual muscle ups between sets. 1 minute L-sit (not continuous, not even close) 100 ab mat situps 1 minute L-sit 9:50 5 sets of 5 inverted rows coupled with 5 sets of 10 push ups. Heading to CRG tomorrow. I had my first of 10 PT sessions today. The therapist did an extensive evaluation. The session ended with 15 minutes of gentle traction. My neck was hurting this morning and now it's much better. Correlation or causation? Too early to tell. I will stick with it though. |
Re: The Shed 'O Pain
Climbed at Hinckley with Norm, Rick, Kenny, Robert, and Naomi. I did 12 laps on The Crack, Burnout, Buzzard, Snoopy, and When You Dance. Shoulder had a few ouchy moments but overall not too bad. A little cool, but sunny and nice. Rock was crisp. Fun to climb and hang out with friends.
Later I did some mobility work in the Shed. |
Re: The Shed 'O Pain
Saturday April 11, 2015
Walked 3.2 miles in the brilliant spring sunshine. [url]http://www.mapmyrun.com/view_workout?w=938622011[/url] Then did a strict press workout up to 165#. Finished with 10x95# unbroken. |
Re: The Shed 'O Pain
Sunday April 12, 2015
Goblet squat hold, pass throughs, hip extenders TGUs to 35# Front Squats to 185# Six hill repeats at the res, 4 all the way to the top, 2 half way to the top Perfect spring conditions! |
Re: The Shed 'O Pain
Mobility Work
10 wall balls 5 pull ups 5 burpees 3 rounds 3 Front Squats @ 45, 65, 95, 115, 135, 155, 170 1 Front Squat @ 185 & 195 7 or 8 ring muscle ups 5-6 attempts - strict bar muscle up-close but not quite:ranting2: 7 hill repeats at the reservoir. Shoulder felt pretty good today once I got warmed up. My abs are very sore from Friday's L-sits. |
Re: The Shed 'O Pain
Monday April 13, 2015
72F and sunny, perfect spring conditions. Walked 1 mile down the hill to CTown CrossFit. Did Oly warmup C&J Practice 5 for 5 at 95 5 for 5 at 135 Then went 10 for 10 increasing by ten pounds every time to 235 Might have been able to go over 235 but was so happy with 235 I stopped. Walked, very slowly, and dragging considerably, back up the hill home. |
Re: The Shed 'O Pain
2 problems
3 TGUs 20, 35, 45, 53, & 61# 5 rounds 8 ring muscle ups 10 false grip pull ups on bar Hangboard Workout 10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds 2 sets with 5 minutes rest between. Completed 50 push ups during rest. |
Re: The Shed 'O Pain
@Tim, pushups during rest means it's not rest...
Tuesday April 14, 2015 Walked 2 miles in the morning, pain free, very nice. Snatch warmup and snatch practice in the afternoon. went 30 for 34, highest make was 70kg Got my USAW Local referee certification yesterday. |
Re: The Shed 'O Pain
Wednesday April 15th, 2015
Walked 1 mile up to the stadium. Got sunburnt watching the Indians beat the White Sox. Walked 1 mile home. Overall I'll count it as a rest day. |
Re: The Shed 'O Pain
1 problem
10 back extensions 0, 10, 20, 30, 35# 1 problem 10 GHDSU 5 rounds 10 ring muscle ups (worked up to 15#) Hangboard Workout 10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds - 5#-didn't quite get all the seconds on the 2nd set. 2 sets with 5 minutes "rest" between. 4 rounds of 20 sec work + 10 sec rest between hangboard sets. |
Re: The Shed 'O Pain
Thursday April 16, 2015
Sick Day. |
Re: The Shed 'O Pain
10 KBS 35, 45, 53#
5 pull ups 5 burpees 3 rounds 5 pull ups 10 push ups 15 air squats 10 rounds 12:45 EMOM 5 minutes 20 dubs - These felt a little awkward. EMOM 10 minutes 1 ring muscle up I'm feeling a little under the weather myself. Allergies I think. |
Re: The Shed 'O Pain
Friday April 17, 2015
Sick Day (sinus infection triggered by allergies) (headache from sunburn) |
Re: The Shed 'O Pain
Climbed at Hinckley with Rick, Robert, Naomi, and Don. I did 15 laps on The Crack, Burnout, Buzzard, Buzzard Direct, Snoopy, and When You Dance. Felt much more comfortable on the rock today. Perfect Spring day.
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Re: The Shed 'O Pain
Saturday April 18, 2015
Another sick day. Getting worse not better. Feel like I'm drowning. For some reason both my shoulders are killing me. |
Re: The Shed 'O Pain
Get better JT! I missed you this morning.
10 Landmine Thrusters 45, 70, 80#-Got this from T-Nation. Perfect for me right now. 5 pull ups 0, 5, 10# 5 burpees 3 rounds 5 Overhead Squats 45, 65, 95, 115, 135# Heavy enough. 3 muscle ups 5 minute EMOM 1 muscle up 10 KBS 72# A few more strict ring muscle ups with 5 and 8# 2 for 2 on strict bar muscle ups.:) Rice Bucket Hand/Forearm Workout (30 seconds work + 30 seconds rest) X 10 |
Re: The Shed 'O Pain
@Tim, nice job on the bar muscle ups.
Sunday April 19, 2015 Another #($*ing sick day. Getting worse not better. This sucks. |
Re: The Shed 'O Pain
Monday April 20, 2015
WARNING, CONTAINS EXPLICIT MATERIAL Woke up feeling 50%, which is a 49% improvement over yesterday. Mid morning the congestion starting breaking up. My lungs and head had felt so full that on a whim I weighed myself after hacking up the first lungful of crap. By two this afternoon I weighed 4 pounds less.... Went to the gym and did 20 snatches with the empty bar and with one little plate on it. Sweated like I'd been sick for a week. Still, it felt so good to get out of the house and move around a little! Hope to actually be able to train a little tomorrow. |
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