|
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 |
| All times are GMT -7. The time now is 05:43 AM. |
CrossFit is a registered trademark of CrossFit Inc.