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

Tim Babcock 08-15-2015 03:54 PM

Re: The Shed 'O Pain
 
Just got back from a 3 day New River trip with Norm, Rick, and Ken. Very fun climbing with the guys. Climbing conditions were good for summer. However the small crimps felt awful. Lots of 10s and a few 11s. The plan is to be ready for the fall season. A little lighter and fitter is the goal.

JT Kalnay 08-17-2015 04:37 AM

Re: The Shed 'O Pain
 
@Tim, small crimps always feel awful... Glad you had fun.

Sunday August 16, 2015
Walked 5k
Hip/back/butt were a little sore/crampy after my stint as a crane.

Tim Babcock 08-17-2015 07:22 AM

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

A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Pull-Ups
4 rounds (got farther than I thought I would)
Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Push-Ups
15 Box Jump-Overs (20″)
3 rounds + 23 reps

Rest 4 minutes, and then…

C.
Complete as many calories as possible in 4 minutes of:
AirDyne 1.36 miles

Finished up with 5 ring muscle ups.

Got a ton of stuff going on in my life right now (most of it good). Trying to get after it as much as possible.

Tim Babcock 08-18-2015 08:24 AM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 reverse wrist curls (each arm)
5 rounds

Rock Prodigy Hangboard Workout
1 sets each grip. 6 grips

Worked in 5 sets of 15 ab roll outs.

Afterwards...
5 sets of 10 reverse snow angels.
3 sets of 10 shoulder internal and external rotations.

Tim Babcock 08-19-2015 08:10 AM

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

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Single-arm Dumbbell Press x 10 reps each arm 25#
Station 2 – Russian Step-Ups x 10 reps each leg (holding 2 10# dumbbells)
Station 3 – Weighted Prone Plank x 60 seconds 20# (Hard!)

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Alternating Dumbbell Snatches 40#
15 Push-Ups
5 rounds

C.
Three sets of:
Inverted Rows x 10 reps
Rest 30 seconds
Hollow Hold x 60 seconds (hold 30 sec, rest 30 sec, hold 30 sec)
Rest 30 seconds

Tim Babcock 08-21-2015 08:08 AM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 strict pull ups
10 thoracic bridges
Shoulder band stretches
3 rounds

A few muscle ups, goblet squats, and HS holds.

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 5 Muscle Ups
Minutes 3-4, 9-10 & 15-16: 60 second Handstand Hold
Minutes 5-6, 11-12 & 17-18: 10 Goblet Squats 40#
5 min rest
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – AirDyne 0.20 miles
Minute 2 – 15 Kettlebell Swings 53#
Minute 3 – 10 thrusters w/10# dumbbells
Minute 4 – 6 Strict Pull-Ups

Couch Stretch

JT Kalnay 08-21-2015 07:04 PM

Re: The Shed 'O Pain
 
Monday/Tuesday
Moving (lifted a few boxes, bad idea)

Wednesday
Walked 2 miles, did some stretching

Thursday
Walked 2 miles, did some stretching

Friday
Went to Kendall Cliffs and talked with climbers.
Pretty much of a rest day.

Tim Babcock 08-22-2015 08:36 AM

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

Good to have JT visit the Shed.

JT Kalnay 08-22-2015 02:54 PM

Re: The Shed 'O Pain
 
Saturday August 2015

A.M.
Good visit at the shed.
Lots of random mobility and stretching.
A few light weights, some TGUs, even some rock climbing training!
Hip felt good once I got warmed up and stretched out.
Cramped up in the middle of the afternoon (after three straight hours at my desk...)

P.M.
Beautiful four mile stroll in the woods. Let's hope "motion is lotion" is true!
[url]http://www.mapmyrun.com/view_workout?w=1133139671[/url]

Tim Babcock 08-23-2015 07:52 AM

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

Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 2 Turkish Get-Ups 53#
Minute 2 – 6 Deadlifts 185#
Minute 3 – 5 Strict HSPUs
B.
In teams of two, partners alternate complete sets to complete 5 sets each of:
10 Goblet Squats 53#
15 Kettlebell Swings 53#
0.25 mile AirDyne
JT and I did this in 19:04. Pretty close to what we predicted.

Couch Stretch


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