|
Re: The Shed 'O Pain
Saturday
5/29/21 Bouldered at Rock Mill with Kent. One new orange and two new blues. Today 5/30/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Bulgarian split squats x 5 each leg (Supported) KB 35, 35, 44, 44, 53# 60 seconds KB Press x 5 reps 35# KBs 60 seconds TRX Inverted Rows x 5 reps +25 60 seconds Rogue Echo Bike Reverse Tabata 36 calories 0.81 miles Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 160# |
Re: The Shed 'O Pain
2 problems
10 push ups 10 second 2-finger hang 10 pronators 5 rounds 2 problems 5 ab wheel roll outs 5 rounds |
Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 each arm 35, 45, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Trapbar Deadlift # x 8 reps 185# 60 seconds rest KB Press x 8 reps 35s 60 seconds rest Neutral Grip Pull Ups x 8 reps 60 seconds rest 10 minutes: Rogue Echo Bike 3.78 120 calories Maintained 60 rpm PR Banded Hip Stretches 1 ring muscle up 4 sets of 15 Reverse Hypers 160# |
Re: The Shed 'O Pain
Saturday-Monday 6/5-6/7
New River climbing trip with Norm, Kent, and Jason. Not great conditions but we got a lot done and had a good time. I got on quite a few 11s. Most of them went but they were not easy in the conditions. Today (6/8/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# 10 rounds of: 15 kettlebell swings 53# 5 goblet squats 53# 5 push ups On the 2 minutes... Banded Hip Stretches 4 sets of 10 Reverse Hypers 160# 5 ring muscle ups |
Re: The Shed 'O Pain
Wednesday
6/9//21 Bouldered at Rock Mill with Kent and Norm. Two new oranges and three new blues. Today 6/10/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Back Squats x 5 reps 95, 95, 115, 115, 135# 60 seconds KB Bench Press x 5 reps 53# KBs 60 seconds Inverted TRX Rows x 5 reps +35# 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:01 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 30 Minuite EMOM 8 calories Rogue Echo Bike 2 ring muscle ups 10 push ups 10 kettlebell swings 53# 10 Wall Ball Shots 20# 5 Ab Wheel Roll Outs 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 1 Strict HSPU 10 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
Saturday 6/12/21
Bouldered at Rock Mill with Kent. One new orange. Many repeats. Today 6/13/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlift x 3 reps 205# 30 seconds Dips x 3 reps 30 seconds Offset hands Pull up x 3 reps (alt. arms each round) 30 seconds rest Rogue Echo Bike * 15 ROUNDS: * Sprint :30 / Rest :30 70-75 rpm * 137 calories, 3.50 miles Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 1 Strict HSPU 10 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 3, 3, 2, 2, 1 each arm/31, 41, 51, 61, 71# I used a barbell today. 71# was starting to feel heavy. I may try 100# by the end of the summer. We'll see how things go. Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 10 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
6/16/21
Climbed at Hinckley with Rick and Kenny. Conditions were very good for summer. I even got up “When You Dance.” It was good to see Rick and Kenny. 6/17/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2-3-5-2-3-5-2-3 Back Squat 115, 135, 155# KB Floor Press 53, 62, 70# TRX Inverted Row +50 Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:15 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands A few cartwheels in the yard 12 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6 ea Toe Touch Squat to Stand: 8 30 Minuite EMOM 8 calories Rogue Echo Bike 1 15’ Rope Ascent 4 dips 10 kettlebell swings 62# 15 double unders 6 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stand 12 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
Saturday 6/19/21
Bouldered at Rock Mill with Kent and Keith. 2 blues and 2 oranges. Close on an additional orange and a white problem. Today 6/20/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2-3-5-2-3-5-2-3 Trapbar Deadlift 225# KB Press 35# KBs Neutral Grip Pull Ups 10, 20, 30# Rogue Echo Bike 10 rounds 60 seconds work/60 seconds rest 155 calories, 4.25 miles, 65-70 rpm Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 10 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
6/22/21
Bouldered at Rock Mill with Kent. Sent one new blue, two new oranges, and two new whites. 6/23/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 Turkish Get Ups 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 7 kettlebell Swings 0-1 88# 1-2 7 kettlebell Swings 1-2 Rest 2-3 3-4 1 muscle up 4-5 1 muscle up Rest 5-6 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# Worked in the Standing Long Jump Assessment (Dan John) 6'8" |
Re: The Shed 'O Pain
Saturday 6/24/21
Climbed at Kelley’s Island with Norm, Robert, Nahomi, and Ben. Did a little bouldering and several top ropes. Exploring the possibility of climbing at Kelley’s. Short top ropes on a vertical quarry cliff. Very hot but fun. Today 6/25/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2-3-5-2-3-5-2-3 Back Squat 115, 135, 155 Dips 0, 10, 20# Off Set Pull Ups +0# Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.) 4 rounds 9:23 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands |
Re: The Shed 'O Pain
Saturday 6/26/21
Bouldered at Rock Mill with Kent. One new blue and one new orange. Orange problem was hard. I spent 30 minutes working it out. Satisfying send. Today 6/27/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlift x 3 reps 225#-4 sets/245#-4 sets 30 seconds KB Press x 3 reps 35, 35, 35, 35, 44, 44, 44, 44# 30 seconds TRX Rows x 3 reps +50# 30 seconds Rogue Echo Bike 10 calories :32 20 calories 2:41 30 calories 5:40 20 calories 7:54 10 calories 9:26 Might be a PR 1 minute rest between efforts Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 10 Hanging Hip Touches, Alternating Arms |
Re: The Shed 'O Pain
6/29/21
Climbed at Rock Mill with Norm and Kent. One new blue and one new orange. Solid problems. Today 6/30/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Back Squat X 5 reps 115, 125, 135, 145, 155# 30 seconds Banded DB Bench Press x 5 reps 40s w/1” band 30 seconds Sloper Campus Lap x 2 Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:15 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 8 kettlebell Swings 0-1 88# 1-2 8 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
Took a week off to vacation in New Hampshire and Maine. We visited my dad in NH and then went to Bar Harbor and Acadia National Park. We did some hiking and took a Whale Watch tour. We saw several humpbacks. Pretty cool.
7/2/21 (before trip) Bouldered at Rock Mill with Kent and Ryan. 7/11/21 (after trip) Bouldered at Rock Mill. Two new blues. Today 7/12/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2-3-5-2-3-5-2-3 Back Squat 95, 115, 135# Floor Press 53, 62, 70# Neutral Grip Pull Up on Rings 0, 10, 20# Rogue Echo Bike x 10 calories Box Jumps x 10 reps 20” Push Ups x 10 reps 5 rounds 11:36 Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# A few Candlestick roll to stands |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: The Shed 'O Pain
7/14/21
Climbed at Rock Mill with Kent. Two new blues, two oranges, and one white. Today 7/15/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlift x 3 reps 215# 30 seconds KB Press x 3 reps 35s 30 seconds TRX Row x 3 reps +50# 30 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:21 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6 ea Toe Touch Squat to Stand: 8 3 sets of: KB Windmills x 5 reps each side 35, 44, 53# 30 Minuite EMOM Wall Balls x 8 reps 1 15’ Rope Ascent 4 dips Reverse Hyper x 10 reps 210# 15 double unders 6 rounds Banded Hip Stretches |
Re: The Shed 'O Pain
7/17/21
Climbed at Shaker Rock with Kent and Ryan. Did a little leading, top roping, and bouldering. 3.5 hours. Fun. Today 7/18/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Back Squat x 4 reps 95, 115, 135# 60 seconds DB Bench Press x 4 reps 60s 60 seconds Offset Grip Pull-up 60 seconds Rogue Echo Bike * 15 ROUNDS: * Sprint :30 / Rest :30 68-72 rpm * 130 calories, 3.41 miles Felt hard. Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 3, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 rounds On the last round I did 4 muscle ups on the 30 sec. Hip Flexor Stretches Psoas Release w/kettlebell 2 sets of 15 Reverse Hypers 140# Lower back is acting up. Workout was fine but the reverse hypers caused tenderness. |
Re: The Shed 'O Pain
7/21/21
Climbed at Rock Mill with Kent and Ryan. 3 new blues. I have some work to do. Today 7/22/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Trap Bar Deadlift x 8 reps 185# 60 seconds KB Press x 8 reps 35s 60 seconds Neutral Grip Pull Ups x 8 reps 60 seconds Echo Bike 15 calories Farmer’s Walk + Waiter’s Walk 53/35 Alt rounds 156’ 4 rounds 9:40 Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6 ea Toe Touch Squat to Stand: 8 2 sets of: KB Windmills x 5 reps each side 35# 30 Minuite EMOM Kettlebell Swings x 10 reps 53# 1 15’ Rope Ascent 10 Push Ups 5 Goblet Squats 53# 20 double unders 6 Ab Wheel Roll Outs 5 rounds Hip Flexor Stretch 2 sets of 15 Reverse Hypers 140# Elbow Flossing |
Re: The Shed 'O Pain
7/24/21
Climbed at Rock Mill with Kent. No new sends. Today 7/25/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2-3-5-2-3-5-2-3 Front Squats 65, 95, 115# Dip 0, 10, 20# TRX Inverted Rows +50# Rogue Echo Bike 10 calories :33 20 calories 2:45 30 calories 5:45 20 calories 8:04 10 calories 9:37 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 62# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 rounds On the two rounds I did 4 muscle ups on the 30 sec. Banded Hip Stretches Psoas Release w/kettlebell 2 sets of 15 Reverse Hypers 90# Lower back is still acting up. Felt pretty good this morning. Hopefully it will continue. |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: 10 split stance RDLs (5/leg) 53, 53, 62, 62, 70# 30 seconds Kneeling Half KB Press x 5 reps each arm 35# 30 seconds Neutral Grip Pull Ups x 5 reps +10# 30 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:48 Banded Hip Stretches 3 sets of 15 Reverse Hypers 90# Back is feeling better. I will focus on single leg training for a while to give the spine a rest. |
Re: The Shed 'O Pain
Yesterday
Climbed at Rock Mill with Kent. 2 new blues. Today 7/30/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6 ea Toe Touch Squat to Stand: 8 3 sets of: KB Windmills x 5 reps each side 35, 44, 53# 30 Minuite EMOM Kettlebell Swings x 10 reps 53# 1 15’ Rope Ascent 12 Push Ups 6 alt clean to squats (3/side) 44# 25 double unders 6 Ab Wheel Roll Outs 5 rounds Hip Flexor Stretch 2 sets of 15 Reverse Hypers 140# Elbow Flossing |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: DB Bulgarian split squat x 8 reps each leg 2 25# DB 60 seconds BB Bench Press x 8 reps 95, 105, 115# 60 seconds Inverted Rows x 8 reps 60 seconds Rogue Echo Bike 2 miles for time 4:56, 73 Calories, Avg. 65 RPM Banded Hip Stretches 3 sets of 15 Reverse Hypers 90# 3 x 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
8/1-8/3
New River trip with Jason. Great trip. Weather was excellent for August. We climbed at Endless on Sunday, Summersville on Monday, and Junkyard on Tuesday. Some highlight climbs were S’more Energy 11c, Satisfaction Guaranteed 11a/b, and Seven Minutes of Heaven 12a WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 2, 2, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 10 push ups 10 push ups Rest 5-6 5 rounds Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 90# |
Re: The Shed 'O Pain
Yesterday
Climbed at Rock Mill with Kent. Got the orange I was working on the last time. Today WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6 ea Toe Touch Squat to Stand: 8 30 Minuite EMOM Kettlebell Swings x 12 reps 53# 1 15’ Rope Ascent 15 Push Ups 6 Goblet Squats 53# 25 double unders 6 Ab Wheel Roll Outs 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 90# Vaulting over Box Variations - I tried a few of these. The guy makes it look so easy, it’s not. Link [url]https://www.instagram.com/reel/CSJ-VPMHb4Y/?utm_medium=copy_link[/url] WFS |
Re: The Shed 'O Pain
Yesterday
Bouldered with Kent and Ryan at Rock Mill. One new blue. Today (8/8/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2-3-5-2-3-5-2-3 Trapbar Kickstand Deadlift 145, 165, 185# Bridge bench press 115, 125, 135# Pull Up +10, 10, 20 Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:12 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 x 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 2, 2, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 10 push ups 10 push ups Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Bouldered with Kent and Ryan at Rock Mill. Two new blues and oranges. Today (8/12/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 35, 45, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 2-3-5-2-3-5-2-3 Alt Reverse Lunges 2 25# DBs (each leg) Half Kneeling KB Presses 35, 35, 45# TRX Inverted Row +50# Sandbag Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 51 calories Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 x 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6 ea Toe Touch Squat to Stand: 8 30 Minuite EMOM Kettlebell Swings x 10 reps 62# 2 15’ Rope Ascents 15 Push Ups 5 Goblet Squats 60# DB 25 double unders 6 Ab Wheel Roll Outs 5 rounds Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
Yesterday
Bouldered with Kent and Ryan at Rock Mill. One new orange. Today (8/15/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlift x 3 reps 185, 195, 205, 215# (2 sets each weight) 30 seconds Dips x 3 reps 30 seconds Pull Ups x 3 reps +20# 30 seconds Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.) 4 rounds 8:30 (last time was 9:23) Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 x 20 Flexbar Wrist Extensions |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. I sent the white I have been working on. Today (8/18/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 3, 3, 2, 2, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 7 kettlebell Swings 0-1 88# 1-2 7 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Goblet Squat x 8 reps 60# DB 60 seconds Half Kneeling KB Press x 8 reps each arm 35# 60 seconds TRX Inverted Row x 8 reps 60 seconds Rogue Echo Bike 10 sets of 10 calories with 1 minute rest between 30, 31, 32, 31, 31, 31, 33, 31, 32, 32 seconds Total time including rests 14:28 Felt tough. Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6 ea Toe Touch Squat to Stand: 8 30 Minuite EMOM Kettlebell Swings x 10 reps 62# 2 15’ Rope Ascents 15 Push Ups 5 Goblet Squats 60# DB 25 double unders 6 Ab Wheel Roll Outs 5 rounds A few Hip Stretches A few Candlesticks |
| All times are GMT -7. The time now is 07:55 PM. |
CrossFit is a registered trademark of CrossFit Inc.