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

Tim Babcock 02-09-2016 05:11 PM

Re: The Shed 'O Pain
 
Warm Up
10 Kettlebell Wall-Ball Shots 35#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Minute 1 – Back Squat x 6 reps 95, 115, 135, 155, 155
Minute 2 – Alternating Reverse Lunges with 35# KB x 12 reps
Minute 3 – Tuck Rock to Tuck Sit x 10 reps
Minute 4 – Bat Wings x 5 reps 2-35# KBs
(hold KBs/DBs in the top position for 5 full second each rep)
B.
Three rounds for time of:
0.5 mile Air-dyne
20 Kettlebell Swings 53#
10 double kettlebell thrusters-35s
11:46

3 bar muscle ups

Tim Babcock 02-10-2016 05:49 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 pronators each arm
5 rounds

2 problems
5 dips
5 rounds

Tim Babcock 02-11-2016 04:40 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

2 TGUs 35, 45, 53, 62, 71#
60 sec rest
2 laps on campus sloper rung
60 sec rest
20 push ups
60 sec rest
5 rounds

0.5 mile Air-Dyne
15 deadlifts @ 165#
9 snatches @ 76#
3 & 4 15' rope ascents
2 rounds
14:15

Tim Babcock 02-13-2016 05:00 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff and Norm. Good time. Good to spend time with my friends.

Tim Babcock 02-14-2016 04:00 PM

Re: The Shed 'O Pain
 
2 Attachment(s)
Participated in the "JT Kalnay Memorial Dinosaur Slayer WOD" at Crossfit 15:13. Many of JT's friends and family attended. We completed the workout and shared many stories about JT. We laughed, cried, and commemorated JT's life. After the WOD we also shared some of JT's favorite treats, Ben and Jerry's Ice Cream and Oreos. A great celebration for a great man! JT would have approved.

Dinosaur Slayer WOD
Round 1
21 cal row
15 deadlifts 205/165
9 split snatch 115/75
1 rope climb
Round 2
21 cal row
15 deadlifts
9 split clean
2 rope climbs
Round 3
21 cal row
15 deadlifts
9 split snatch
3 rope climbs
Round 4
21 cal row
15 deadlifts
9 split clean
4 rope climbs
We incorporated JT's favorite movements and his love of climbing. You can scale any of the movements and don't have to split snatch or clean - these can be regular snatch and clean:) You can also substitute with squats and rope attempts as a suggestion.

Tim Babcock 02-15-2016 01:22 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 reverse wrist curls
5-10 second 2-finger hang
5 rounds
Sent my brown problem again towards the end of my warm up. 2nd go.

Fingerboard Pyramid Training
open crimp 22.5# (25# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp -10# (-5# next time)
2 finger pocket -25# (-25# next time)
Sloper 30# (32.5# next time)
Pinch -45 (-40# next time) Added pinch this workout.
3 sets each grip

Worked in:
Strict HSPUs 1-2-3-4-5-4-3-2-1 25 total
5 sets of 30 second goblet squat hold
5 sets of 30 second of couch stretch each leg

Tim Babcock 02-16-2016 04:20 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps 35, 45, 53, 62, 71#
Minute 2 – Strict Supinated-Grip Pull-Ups x 8 reps
Minute 3 – Reverse Snow Angels x 10 reps 5, 5, 2.5, 2.5, 2.5#
B.
Five rounds for time of:
0.5 mile Air-Dyne
15 Goblet Squats 35#
13:47
C.
Every two minutes, for 6 minutes (3 sets):
Supine Ring Rows x 10 reps
Ring Dips x 10 reps

5 strict ring muscle ups 0, 0, 0, 8, 20#
[URL="https://www.youtube.com/watch?v=e9NPOqoidHM"]https://www.youtube.com/watch?v=e9NPOqoidHM[/URL]
WFS
2 strict bar muscle ups
[URL="https://www.youtube.com/watch?v=UjI-Mx2lWBc"]https://www.youtube.com/watch?v=UjI-Mx2lWBc[/URL]
WFS

Tim Babcock 02-17-2016 04:24 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 pronators each arm
5-second 2-finger hang
5 rounds

Fingerboard Pyramid Training
open crimp 25# (25# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp -5# (0# next time)
2 finger pocket -25# (-22.5# next time)
3 sets each grip

Mobility Work between sets.

Tim Babcock 02-18-2016 04:35 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
3 TGUs each arm 35, 45, 53, 62, 71#
60 seconds rest
2 laps on campus board (1 Metolius rung lap & 1 sloper lap)
60 seconds rest
5 rounds

B.
20 KBS 53#
100 feet pinch farmer’s carry 35# plates
20 push ups
5 rounds
11:18

5 ring muscle ups + 3 bar muscle ups

Jeffrey Fortuna 02-18-2016 07:46 PM

Re: The Shed 'O Pain
 
Today is Thursday, February 18th, 2016. I haven't posted on here in quite a while, simply because I haven't done anything worth posting in quite a while. But as I morn the passing of my friend JT, I've been thinking a lot about his endless enthusiasm and the incredible advice and support he's given me over the years. So, this week I decided I was going to attempt to live up to his legacy and get back to working out. After all, if he were still here, he would be hitting it hard.

I've been climbing at the gym pretty regularly (bouldering three days a week), so I'm not COMPLETELY out of shape. But that's all I've been doing. Participating in the "JT Kalnay Memorial Dinosaur Slayer WOD" at Crossfit 15:13 this last weekend was the first REAL workout I've done in a VERY long time. I got through it, but I had to scale it WAY back.

So, I climbed at CRG on Tuesday, as usual, which is no great accomplishment. On Wednesday, I hit the Middleburg Heights rec center after work and got on the treadmill. Running has always been my first love (especially long distances), but the last couple years have been a struggle for me (I guess I really am getting old). No expectations and no ego, I did a thirty minute workout.

.25 mile walk (3.5mph)
1 mile run (6.1mph)
.2 mile walk (3.0mph)
.8 mile run (6.1mph)

Pretty sad for an ex-marathon runner, but it's a start.

Thursday, I was back at CRG for my typical bouldering session. After climbing for about 2 hours, I did a pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each, followed by 75 wall-balls with a 12lb ball. Yes, I said WALL-BALLS, my least favorite CrossFit exercise. I'm going to hurt tomorrow.

I've said many times that JT tried harder than anyone I know. I owe it to him to do no less. Here's to trying harder.

Jeffrey Fortuna 02-18-2016 07:59 PM

Re: The Shed 'O Pain
 
Today is Thursday, February 18th, 2016. I haven't posted on here in quite a while, simply because I haven't done anything worth posting in quite a while. But as I morn the passing of my friend JT, I've been thinking a lot about his endless enthusiasm and the incredible advice and support he's given me over the years. So, this week I decided I was going to attempt to live up to his legacy and get back to working out. After all, if he were still here, he would be hitting it hard.

I've been climbing at the gym pretty regularly (bouldering three days a week), so I'm not COMPLETELY out of shape. But that's all I've been doing. Participating in the "JT Kalnay Memorial Dinosaur Slayer WOD" at Crossfit 15:13 this last weekend was the first REAL workout I've done in a VERY long time. I got through it, but I had to scale it WAY back.

So, I climbed at CRG on Tuesday, as usual, which is no great accomplishment. On Wednesday, I hit the Middleburg Heights rec center after work and got on the treadmill. Running has always been my first love (especially long distances), but the last couple years have been a struggle for me (I guess I really am getting old). No expectations and no ego, I did a thirty minute workout.

.25 mile walk (3.5mph)
1 mile run (6.1mph)
.2 mile walk (3.0mph)
.8 mile run (6.1mph)

Pretty sad for an ex-marathon runner, but it's a start.

Thursday, I was back at CRG for my typical bouldering session. After climbing for about 2 hours, I did a pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each, followed by 75 wall-balls with a 12lb ball. Yes, I said WALL-BALLS, my least favorite CrossFit exercise. I'm going to hurt tomorrow.

I've said many times that JT tried harder than anyone I know. I owe it to him to do no less. Here's to trying harder.

Jeffrey Fortuna 02-19-2016 08:00 PM

Re: The Shed 'O Pain
 
Friday, 2-19-2016

As predicted, the legs really hurt today, so I kept the workout very light.

Treadmill:
.25 miles@ 3.5mph (warmup)
2 miles@ 6.1mph
.25 miles@ 3mph (cool down).

Jeffrey Fortuna 02-21-2016 03:56 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
No workout Saturday or Sunday. Saturday was the JT Kalnay climbers memorial at Kendall Cliffs in Peninsula. It was really great to so many old friends again,
especially Rick, Tim and Brad.
[ATTACH]13933[/ATTACH]

Sunday, I went to CRG and set two new boulder problems. Both are mod- but contain a little bit harder move just to spice things up a little.

Tim Babcock 02-21-2016 05:13 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
@Jeff-It's great to see you posting again. I enjoy learning what you're up to during the week.

Yesterday
Participated in the JT Kalnay Climbers Memorial at Kendall Cliffs in Peninsula. It was great to see everyone. I even got a little climbing in.

Today-After running down to see Mary in Athens for a few hours.

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Deadlifts x 6 reps 185, 205, 205, 225#
45 second rest
KB press x 6 reps each arm 35#
45 second rest
Supine Ring Row x 6 reps
45 second rest
Side Plank x 30 second each side
45 second rest
4 rounds

B.
30-20-10
KBS 53#
Push Ups
Jumping Lunges
6:35

5 strict ring muscle ups + 1 strict bar muscle up

I am hanging this picture in the Shed to remind me of the great times I had with JT.

Tim Babcock 02-22-2016 04:52 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 reverse wrist curls
5 second 2-finger hang
5 rounds

Fingerboard Pyramid Training
open crimp 25# (25# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp 0# (5# next time)
2 finger pocket -25# (-22.5# next time)
Sloper 32.5# (32.5# next time)
3 sets each grip

Worked in:
5 sets of 5 HSPUs
Mobility Work

Jeffrey Fortuna 02-23-2016 08:06 PM

Re: The Shed 'O Pain
 
Monday 2-22-2016

Ran for 30 minutes on the Middleburg Heights rec center track (no treadmills were open).

Tuesday 2-23-2016

Bouldered at CRG for a couple hours. Not a lot of zip today but did manage to send one hard problem.

Followed up with:
pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each,
21, 15, 9 reps of kettle bell swings, 35lb, and air squats.

Tim Babcock 02-24-2016 04:56 PM

Re: The Shed 'O Pain
 
1 problem
10 push ups w/25# on my back
5 rounds

1 problem
10 hip extensions
5 rounds

1 problem
10 ab roll outs
5 rounds

10 minute EMOM
1 lap on juggy problem with 20#. Challenging.

@Jeff-I like the workout you did after you climbed. Complements your bouldering session nicely.

Tim Babcock 02-25-2016 10:47 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 40 minutes:
1. 3 Rolls to Candlestick + 1 Muscle Up and 5 Ring Dips on top
2. 45 Second Handstand Hold
3. Goblet Squats x 10 reps 53#
4. 2 Campus Laps (alternated between Metolius and Sloper rungs)
5 rounds

B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – Double Unders x 25
Minute 2 – 10 Bulgarian Goat Bag Swings 53#
Minute 3 – 5 Thrusters w/2 35# KBs
Minute 4 – 5 Strict Pull-Ups W/10#
5 rounds

Couch Stretch

Did a few archer pull-ups just to see if I could do one. I may start working these in. Great progression towards a one-armed pull-up. I recently saw a video of Eric Horst doing a one-armed pull up on his 52nd birthday. If he can do it...

Jeffrey Fortuna 02-25-2016 07:02 PM

Re: The Shed 'O Pain
 
Wednesday 2-24-2016
Treadmill run after work:
.25 mi. warm-up
2 mi. run @6.1mph
.25 mi. cool-down
(total of 30 minute work-out)

Thursday 2-25-2016
Bouldered at CRG from 5:30 to 7:00
pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each
followed by 2 rounds of:
5 handstand push-ups
10 pistols

The ring dips are starting to feel better. Hope to be able to increase the reps soon.

P.S. What is a Bulgarian goat bag swing???? And is it safe for the Bulgarian goat?

Tim Babcock 02-27-2016 04:42 PM

Re: The Shed 'O Pain
 
Climbed at Rock Mills with Jeff, Norm, and Mary. Yes, Mary! Very fun to share my passion with my daughter. Did lots of good problems. Most were pretty easy but a few harder ones. I particularly enjoyed a white problem in the front that Jeff, Norm and I collaborated on.

Later Mary and I had a short session in the Shed.
3 TGUs @ 35, 45, 53, 62, and 71#.
Worked in some mobility work and 5 sets of 10 reverse wrist curls and pronators.
Worked with Mary on fall technique onto a gymnastic mat. Worked up to about 3 feet. She catches on quickly.

Tim Babcock 02-28-2016 09:20 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Four rounds for max reps of:
60 seconds of Kettlebell Swings (24 kg) 34, 34, 36, 37
Rest 60 seconds
60 seconds of Push-Ups 40, 40, 40, 41
Rest 60 seconds
60 seconds of Box Jump-Overs (20″) 15, 18, 20, 22
Rest 60 seconds
60 seconds of Push Press 35# KBs 12, 13, 13, 12
Rest 60 seconds

Goblet squat hold and couch stretch.

Finished with 5 strict bar muscle ups. No misses. All hard.

Jeffrey Fortuna 02-28-2016 12:45 PM

Re: The Shed 'O Pain
 
Friday 2-26-2016
Treadmill run:
.25mi @3.0mph,
1mi @6.1mph
.25mi @3.0mph,
.75mi @6.1moh,
.25mi @3.0mph,
.75mi @6.1mph,
.25mi @3.0mph,

Afterward, went to CRG to set. I put up two MOD+/HARD- in the cave.

Saturday 2-27-2016
Climbed at The Rock Mill with Tim and Norm. Not a lot of energy today after 5 hours of setting on Friday, but still managed to send a hard crimp route.

Sunday 2-28-2016
5 rounds of:
15 kettle-bell swings (35lbs)
10 goblet squats (35lbs)
5 push-ups

Tim Babcock 02-28-2016 05:16 PM

Re: The Shed 'O Pain
 
Afternoon session.

Mary and I went to the res and ran 5 laps up the horrible hill. It was windy and it was blowing into our faces. A real gut check. :bonk:

Jeff-How was the kettlebell workout? I'm glad you gave it a try. It's a good one when you're pressed for time.

Tim Babcock 02-29-2016 04:31 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 reverse wrist curls
5 second 2-finger hang
5 rounds

Fingerboard Pyramid Training
open crimp 25# (25# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp 5# (5# next time)
2 finger pocket -25# (-22.5# next time)
Sloper 32.5# (32.5# next time)
3 sets each grip

Not much progress today.

Jeffrey Fortuna 02-29-2016 07:31 PM

Re: The Shed 'O Pain
 
Sunday's kettle-bell workout was great. Just enough to get me moving. I'll have to make that a regular workout. It's perfect to combine with a run or bike.

Monday 2/29/2016
Treadmill run:
.25mi @ 3.0mph,
1.0mi @ 6.1mph,
.25mi @ 3.0mph,
1.0mi @ 6.1mph,
.25mi @ 3.0mph,
1.0mi @ 6.1mph,
.25mi @ 3.0mph,
1.0mi @ 6.1mph

5 rounds of:
5 pull-ups (strict),
10 push-ups,
15 sit-ups,
20 squats

Tim Babcock 03-01-2016 04:35 PM

Re: The Shed 'O Pain
 
Awesome Jeff! You're really stepping it up.

10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Double KB Front Squat x 8 reps 35# KBs
Minute 2 – Double Unders x 25 reps
Minute 3 – Push-Ups x 25 reps
B.
Three rounds for time of:
Air-Dyne 0.5 mile
30 Kettlebell Swings 35#
20 Goblet Squats 35#
11:57

Finished up with 5 kipping bar muscle ups and couch stretch.

After a rough day of work it was nice to work off some frustration. I am much more optimistic now.

Tim Babcock 03-02-2016 04:56 PM

Re: The Shed 'O Pain
 
2 problems
5 ring dips
10 pronators
5-10 second 2-finger hang
5 rounds

Beginning a different hangboard strength training protocol. (I feel like I need a change.)
Step 1
Determine weight for workouts. Followed the protocol as described at [URL="http://www.stevemaischtraining.com/fingerboarding-for-maximum-strength.html"]http://www.stevemaischtraining.com/fingerboarding-for-maximum-strength.html[/URL] WFS
Crimp 50#
2-finger 5#
Pinch Block 35#

It was a pretty good hangboard workout just by itself.

Jeffrey Fortuna 03-02-2016 07:08 PM

Re: The Shed 'O Pain
 
Tuesday 3/1/2016
Treadmill run:
.25mi @ 3.0mph,
.25mi @ 7.0mph,
.25mi @ 3.0mph,
.25mi @ 7.2mph,
.25mi @ 3.0mph,
.25mi @ 7.4mph,
.25mi @ 3.0mph,
.25mi @ 7.6mph,
.25mi @ 3.0mph,
.25mi @ 7.8mph,
.25mi @ 3.0mph,
.25mi @ 8.0mph,

Traffic was really bad leaving the West side so I just went home instead of climbing.

Wednesday 3/2/2016

Treadmill run:
.25mi @3.4mph,
2.0mi @6.1mph
.25mi @3.4mph,
1.0mi @6.1mph,
.25mi @3.4mph,

5 rounds of:
5 pull-ups (strict),
10 push-ups,
15 sit-ups,
20 squats

Tim Babcock 03-03-2016 04:53 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 reverse wrist curls
5 rounds

20 laps on campus board on the 2 minutes. 10 on Metolius Rungs and 10 on sloper rungs.

Worked in 5 sets of 10 hip extensions and 5 sets of 5 GHDSUs. Some mobility work too.

Jeffrey Fortuna 03-03-2016 06:09 PM

Re: The Shed 'O Pain
 
Thursday 3/3/2016
Treadmill tabata run:
8 rounds of
20 seconds on 10 seconds off,
@7.0mph, 10 degree incline.
(it's supposed to be 12 degree incline but I was worried my legs weren't ready)

I had intended to climb afterward but had to work late and needed to get home to fix a leaking kitchen sink drain.

Tim Babcock 03-04-2016 04:14 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

Partner WOD w/Mary. (50 each)
100 burpees
100 dubs
100 wallballs
100 kbs 53#
14:05

5 ring muscle ups

Tim Babcock 03-05-2016 06:35 PM

Re: The Shed 'O Pain
 
Bouldered at Rock Mills with Jeff and Norm. Had a great time and a good workout. My finger tips are very tender. Bouldered for nearly 4 hours.

Jeffrey Fortuna 03-06-2016 02:15 PM

Re: The Shed 'O Pain
 
Friday 3-4-2016
Treadmill run:
.25mi @ 3.5mph,
1.0mi @ 6.1mph,
.25mi @ 3.5mph,
1.0mi @ 6.1mph,
.25mi @ 3.5mph,
1.0mi @ 6.1mph,
.25mi @ 3.5mph

5 rounds of:
15 kettle-bell songs (35lb),
10 goblet squats (35lb)
5 push-ups

Saturday 3-5-2016
Climbed at The Rock Mill with Tim and Norm. Climbed a lot of problems, nothing really hard, but had a great time.

Sunday 3-6-2016
3mi run at a slow pace
(It was still a little cold to be running outside)

5 rounds of:
10 135lb deadlift,
10 push-ups

Tim Babcock 03-07-2016 05:18 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 reverse wrist curls
5 second 2-finger hang
5 rounds

2 additional problems

Fingerboarding for Maximum Strength

Crimp, middle two and pinch are the grips trained.

Workout A:
After doing a climbing workout.
Using the crimp grip, perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. If you're only testing one grip on the re-test day test immediately after a warm-up and before any sort of serious climbing training. If you're doing a three grip re-test then devote an entire day to it. In addition to keeping up to date with progress in strength, the re-test day also functions as a heavy training day.

Today
4 sets of 10 seconds for each grip.
Crimp 50# -9, 8, 7, 5
2-finger 5# -9, 10, 6, 10
Pinch Block 35# R/L -9/8, 6/5, 8/8, 5/6

Worked in 5 sets 5 ring dips and HSPUs.

Tim Babcock 03-08-2016 04:39 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups 35, 45, 53, 62, 71, 71#
Minute 2 – Single-Leg Deadlift x 6 reps each leg 35, 45, 53, 53, 53, 53#
Minute 3 – Single Arm Press x 5 reps each arm 25, 25, 30, 30, 35, 35%

B.
15 KBS 53#
5 Goblet Squats 53#
5 Push Ups
10 rounds
12:52

5 kipping bar muscle ups.

Tim Babcock 03-09-2016 05:00 PM

Re: The Shed 'O Pain
 
1 problem
10 push-ups
5 rounds

1 problem
10 pronators
5 rounds

2 additional problems

Fingerboarding for Maximum Strength

Crimp, middle two and pinch are the grips trained.

Workout A:
After doing a climbing workout.
Using the crimp grip, perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test. If you're only testing one grip on the re-test day test immediately after a warm-up and before any sort of serious climbing training. If you're doing a three grip re-test then devote an entire day to it. In addition to keeping up to date with progress in strength, the re-test day also functions as a heavy training day.

Today
5 sets of 10 seconds for each grip.
Crimp 50# 8, 8, 6, 7, 8
2-finger 5# 9, 8, 9, 8, 9
Pinch Block 35# L/R 10/10, 10/5, 10/8, 8/9, 8/8

Jeffrey Fortuna 03-10-2016 05:42 AM

Re: The Shed 'O Pain
 
Tuesday 3-8-2016
Ran in the park after work:
4ish slow miles. It was nice to get outside.

5 rounds of:
5 pull-ups (strict),
10 push-ups,
15 sit-ups,
20 squats

Wednesday 3-9-2016
Treadmill tabata run:
8 rounds of
20 seconds on 10 seconds off,
@7.0mph, 12 degree incline.

Bouldered at CRG with Beth, not a lot of motivation.

Pull-up and ring-dip pyramid:
1-2-3-4-3-2-1

Tim Babcock 03-10-2016 04:27 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 campus laps
Minutes 3-4, 9-10 & 15-16: Handstand Hold x 45 seconds
Minutes 5-6, 11-12 & 17-18: 15 ab roll outs

For time:
40 Wall Ball Shots
50 Double Unders
40 Burpees
50 Double Unders
40 Wall Ball Shots
14:49

5 strict ring muscle ups 0, 0, 0, 8, 20# (no doubter)
1 strict bar muscle up

@Jeff-Did you get Beth to do pull ups and ring dips too?

Tim Babcock 03-12-2016 08:16 PM

Re: The Shed 'O Pain
 
Climbed at Rock Mills with Jeff and Beth. Even though Beth took 6 weeks off climbing she is still kicking our butts. Another fun day.

Afterwards Jeff and I hit the weightroom.

Pyramid of pull ups and ring dips (muscle up to get on top of rings) with 5 goblet squats (45#) every round.
1-2-3-4-5-4-3-2-1

Tim Babcock 03-13-2016 08:53 AM

Re: The Shed 'O Pain
 
10 bulgarian goat bag swings 35, 45, 53#
5 strict pull ups 0, 10, 20#
5 burpees
Shoulder Mobilization Routine
3 rounds

10 kbs 35, 53#
5 kipping pull ups
2 rounds

A few snatches at 75# and bar muscle ups.

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches @ 75#
3 bar muscle-ups
3 rounds + 7 reps
Power snatches gassed me.

20 minutes on Air-Dyne. 30 seconds work + 30 seconds rest. Load indicator @ 5.

Couch Stretch


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