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

JT Kalnay 05-08-2015 07:28 PM

Re: The Shed 'O Pain
 
Friday May 8, 2015

Coached basketball, made several bad food choices, medicated psoas.

Tomorrow will be better.

JT Kalnay 05-09-2015 08:37 AM

Re: The Shed 'O Pain
 
Saturday May 9, 2015

Visited the shed 'o pain on a warm Ohio morning.

Did some stretching, then did ten rounds of:

hang from the pullup bar for 15 seconds
5 pushups from the knee
5 ring rows (2 sets with false grip, which is much harder)
10 strict presses with 11# bar

Then did 5 rounds of
10 squats to a mobility ball
10 seated snatches with right arm with 10# kb
10 seated snatches with left arm with 10# kb

Got plenty sweaty and didn't appear to aggravate Psoas...

Tim Babcock 05-09-2015 08:51 AM

Re: The Shed 'O Pain
 
1 problem
2-3 band assisted bar muscle ups
10 rounds

5 ring muscle ups

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds 15#
3 sets w/5 minutes between. 3rd set was incomplete.

JT Kalnay 05-09-2015 02:10 PM

Re: The Shed 'O Pain
 
Saturday May 9, 2015

PM Session

Nice walk on a hot (but breezy) spring day.
[url]http://www.mapmyrun.com/view_workout?w=978219257[/url]

JT Kalnay 05-10-2015 08:00 AM

Re: The Shed 'O Pain
 
Sunday May 10, 2015

Another visit to the Shed 'o Pain.

Some stretching and position work.
10 sets of 10 kb swings with a 10# weight.

Some light half squats.

Worked out a huge plot issue in EMOM Murder!

Tim Babcock 05-10-2015 08:25 AM

Re: The Shed 'O Pain
 
Foam Rolling

10 wall balls
5 pull ups 0, 10, 20#
5 burpees
3 rounds

5 back squats @ 45, 65, 95, 115, 135, 155 and 3 @ 185#

1.25 mile run

Happy Mother's Day.

JT Kalnay 05-11-2015 03:56 PM

Re: The Shed 'O Pain
 
Monday May 11, 2015

Sat at my desk and worked 11 hours.

Walked 1.2 miles.

Not sure which is the culprit but my left back/butt/hip/leg are SCREAMING :ranting2: at me right now.

Tim Babcock 05-12-2015 06:16 PM

Re: The Shed 'O Pain
 
2 problems
3 TGU's 35, 45, 53, 61 & 72#
5 rounds

2 problems
2-3 muscle ups (some ring and some band assisted bar muscle ups)
5 rounds

JT Kalnay 05-13-2015 04:56 AM

Re: The Shed 'O Pain
 
Tuesday May 12, 2015

Walked two slow miles in the brisk wind coming off Lake Erie.

Tim Babcock 05-13-2015 04:11 PM

Re: The Shed 'O Pain
 
10 KBS
5 pull ups
20 double unders
3 rounds

5 deadlifts @ 135, 155, 185, 205, 205, 205

"Jason"
100 air squats
5 muscle ups
75 air squats
10 muscle ups
50 air squats
15 muscle ups
25 air squats
20 muscle ups
29:50

0.5 mile run


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