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

JT Kalnay 05-04-2015 06:26 AM

Re: The Shed 'O Pain
 
Saturday May 2nd
Walked four miles on the paths at the farm.
Coached some basketball.

Sunday May 3rd
Walked three miles by the river.
Coached some basketball.

Lower back, left hip, left butt isn't quite right.
Might need a visit to the quiroquack.

Tim Babcock 05-04-2015 03:48 PM

Re: The Shed 'O Pain
 
10 wall balls
5 pull ups 0, 10, 20#
5 burpees
Shoulder Health Routine (half way through)
[URL="https://www.youtube.com/watch?v=PMQDuFu-P3s"]https://www.youtube.com/watch?v=PMQDuFu-P3s[/URL]
WFS

A.
Three sets of:
Romanian Deadlift x 8 reps 135, 155, 185#
Rest 60 seconds
Single-Leg Hip Bridge x 12 reps each side
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps 40#
Rest 60 seconds
B.
Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings 53#
12 Hand-Release Push-Ups
C.
Two sets of:
Supine Ring Rows x 10 reps
Rest 60 seconds
Hollow Rock and hold for second set x 60 seconds
Rest 60 seconds

5 ring muscle ups (2 w/8#)

JT Kalnay 05-05-2015 05:17 AM

Re: The Shed 'O Pain
 
Monday May 4th, 2015

Walked a total of four miles in two different stints.
Rowed 3k.
Did 15 minutes of stretching.

Left hip and lower back still need to snap into place to feel 100%....

JT Kalnay 05-05-2015 03:57 PM

Re: The Shed 'O Pain
 
Tuesday May 5th, 2015

Walked 3.2 miles with Rhonda.
Left hip/back/butt still sore.
Diagnosis is a small tear in the psoas, so walking doesn't hurt, but lifting the leg does. The hardest thing is getting into the car. I sit down, then have to use my hand to grab my pants to lift my leg to get it into the car. Weird.

Tim Babcock 05-05-2015 04:21 PM

Re: The Shed 'O Pain
 
3 problems
3 TGUs each arm 35, 45, 53, 61, 72#
5 rounds

5 ring muscle ups (2 w/8#)
Tried a couple of strict bar muscle ups. Didn't happen.

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds 15#-1 set-complete.
5 minute rest - 10 HSPUs
10 seconds work + 10 sec rest. One hand in 2 finger pocket and other full crimp. Alternating - 15 rounds 0#-1 set-incomplete.

Tim Babcock 05-06-2015 04:01 PM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 pull ups 0, 10, 20#
5 burpees
Shoulder Health Routine
3 rounds

A.
Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps (20# each hand)
Mixed-Grip Strict Pull-Ups x 8 reps
B.
Five rounds for time of:
15 Wall Ball Shots
10 Knees to Elbows
5 Burpees
13:22
C.
Accumulate one minute in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

JT Kalnay 05-07-2015 04:40 AM

Re: The Shed 'O Pain
 
Wednesday May 6, 2015

Coached basketball pretty much while standing still.
Threw a lot of passes.

JT Kalnay 05-07-2015 03:23 PM

Re: The Shed 'O Pain
 
Thursday May 7, 2015

Walked down the hill to Ctown.
Did some bench presses (it was really hard getting down onto the bench and then back up from the bench).
Did some ring rows and air squats to a 24" bench.
Walked back up the hill home.

Am having some cramping in that left back/butt/hip area, might have overdone it...

Tim Babcock 05-07-2015 03:42 PM

Re: The Shed 'O Pain
 
1 problem
5 pull ups
10 push ups
15 air squats
5 rounds

Hangboard Workout
5 reps X (8 seconds work + 5 seconds rest)
5 sets w/2 minutes rest between
Medium Edge
Small Edge
3 finger pocket
45# plate pinch
2 finger pocket

15 push ups between sets.

I will slowly ramp this up to 10 sets.

Tim Babcock 05-08-2015 03:59 PM

Re: The Shed 'O Pain
 
0.5 mile run
10 round of:
5 pull ups, 10 push ups, 15 air squats
0.5 mile run
22:37
[URL="https://www.youtube.com/watch?v=OSxsaghVjVs&feature=youtube_gdata_player"]https://www.youtube.com/watch?v=OSxsaghVjVs&feature=youtube_gdata_player[/URL]
Practiced band assisted strict bar muscle ups. Kind of fun. Sometimes you have to go backwards to go forward.

WFS


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