Re: The Shed 'O Pain
 

Completed 15.3 at Crossfit Tiffin. Lisa and JT cheered me on to a solid performance (for me).

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders
2 rounds even
314 reps on pi day.:)

Re: The Shed 'O Pain
 

1 problem
10 back extensions
5 rounds

1 problem
12 ab roll outs
5 rounds

1 problem
5 HSPUs (a few strict)
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. Made it to 6 minutes. (18 rounds)

Re: The Shed 'O Pain
 

Sunday March 15, 2015

Constantly Varied, all in one day...

TGUs, GHDs, goblet squat holds, OHS holds, fingerboard holds.
A tiny little bit of bouldering.
Muscle up progressions (ring pullups, ring dips)
Pistol progressions (one foot fall downs, ring up/downs)

15 rounds of death by kettlebell.

Re: The Shed 'O Pain
 

10 wall balls
5 pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

5 thrusters @ 45, 65, 95#

5 sets of 10 thrusters @ 95# on the 3 minutes.

21 box jumps (step ups)
15 bar facing burpees
9 power cleans @ 135#
3 rounds
13:47

Re: The Shed 'O Pain
 

Monday March 16, 2015

Walked .85 of a mile downhill to Ctown CrossFit.
Did C&J practice until I dislocated the baby finger on my right hand.
Sat down.
Reduced the dislocation on my own b/c it was too gruesome for any onlookers to touch.
Walked .85 of a mile uphill home.

Might be time for a new hobby....

Re: The Shed 'O Pain
 

JT- I hope your finger is okay????

1 problem
15 push ups
5 rounds

5 ring muscle ups

Set your timer for 1 minute intervals and do the sets below at the start of each minute...
Choose a suitable hold for the dead hangs and use a jug for the pull ups...
Moon #5 (open crimp)
1. 20 second hang / 1 pull up
2. 16 second hang / 2 pull ups
3. 12 second hang / 3 pull ups
4. 8 second hang / 4 pull ups
5. 4 second hang / 5 pull ups
6. 4 second hang / 5 pull ups
7. 8 second hang / 4 pull ups
8. 12 second hang / 3 pull ups
9. 16 second hang / 2 pull ups
10. 20 second hang / 1 pull up (15 sec)

Only 30 minutes tonight.

Re: The Shed 'O Pain
 

Tuesday March 17, 2015

Walked two miles. Did the second mile bouncing a basketball in my left hand. This was very challenging.

Re: The Shed 'O Pain
 

Wednesday March 18, 2015

Walked 1 mile on the dreadmill, increasing elevation every .1 mile.
Did 2 wall ball shots and 2 burpees.
WBS are really hard after walking a mile b/c my legs got tight.
Did 20 light weight lat pulldowns all the way to my lap (muscle up progression work).
Held a goblet squat.
Walked up the stairs from the gym to my 8th floor condo.
Finger feels okay today, doesn't hurt to type.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 strict pull ups 0, 5, 10#
5 burpees
Shoulder Mobilization Routine
3 rounds

5 deadlifts @ 135, 165, & 185#

5 minute EMOM
5 deadlifts @ 225#

5 minute EMOM
5 shoulder to overhead 115# (from the floor)

21-15-9
KBS 53#
burpees
5:35 (a nice burner)

5 ring muscle ups
5 attempts at a strict bar muscle up, none successful. One was pretty close. I will get these back.

Re: The Shed 'O Pain
 

1 TGU each arm (get up, out the door, around the shed, back in the door, get down)
35, 45, 53, 61, 72#
Had to toss the kettlebell onto the mat for 72#.
2 problems
5 rounds

1 ring muscle up
1 problem
5 rounds

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. Made it to 6 min + 20 sec. (19 rounds)