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

JT Kalnay 07-28-2015 03:43 PM

Re: The Shed 'O Pain
 
@Tim, just watched the slo-mo bar muscle up. That's pretty cool. It was interesting how you were pulling to your waist and everyone who doesn't have a bar muscle up is pulling to their chest.

Tuesday July 28, 2015

Walked 1.5 miles.
Held a goblet squat, no pain.
Held a front plank, no pain.
Held a side plank with left hand down, meh...
Held a side plank with right hand down, this was uncomfortable
Did 10 pushups, no problem
Did 3 pullups, this was really awkward and off balance and pulling something in my rib cage (probably from having walked funny and been out of balance for months) so I stopped at 3 pullups.
Did 0 sit ups, the muscles just wouldn't fire to move me, so I stopped.
Did strict presses from the rack, 5x35, 5x45, 5x75

Overall, a very encouraging day experimenting with what works and what doesn't work. Am going to have to find some way to exercise the abs and to get the muscles to fire so that I can do a situp some day. Also, likely have to hang from the bar until my ribcage gets evened out before doing anymore pullups.

JT Kalnay 07-28-2015 03:55 PM

Re: The Shed 'O Pain
 
@Tim, just watched the slo-mo bar muscle up. That's pretty cool. It was interesting how you were pulling to your waist and everyone who doesn't have a bar muscle up is pulling to their chest.

Tuesday July 28, 2015

Walked 1.5 miles.
Held a goblet squat, no pain.
Held a front plank, no pain.
Held a side plank with left hand down, meh...
Held a side plank with right hand down, this was uncomfortable
Did 10 pushups, no problem
Did 3 pullups, this was really awkward and off balance and pulling something in my rib cage (probably from having walked funny and been out of balance for months) so I stopped at 3 pullups.
Did 0 sit ups, the muscles just wouldn't fire to move me, so I stopped.
Did strict presses from the rack, 5x35, 5x45, 5x75

Overall, a very encouraging day experimenting with what works and what doesn't work. Am going to have to find some way to exercise the abs and to get the muscles to fire so that I can do a situp some day. Also, likely have to hang from the bar until my ribcage gets evened out before doing anymore pullups.

JT Kalnay 07-30-2015 04:55 AM

Re: The Shed 'O Pain
 
Wednesday July 29, 2015

Walked 2.5 miles. Only had one hip/butt/back cramp.
May try some more planks and pushups today.

Tim Babcock 07-30-2015 08:27 AM

Re: The Shed 'O Pain
 
Yesterday
1 problem
10 push ups
10 reverse wrist curls
5 rounds

Did a fews reps of several exercises to make a video to show my neurosurgeon what I can do and what I can't. I have a follow up appointment today.
[URL="https://www.youtube.com/watch?v=X6yPM9w3AWU"]https://www.youtube.com/watch?v=X6yPM9w3AWU[/URL]
WFS

Completed 7 additional problems and then worked on the orange problem for 20 minutes. Hard.

Today
10 goblet squats 10, 20, 35#
5 pull ups 0, 10, 20#
10 thoracic bridges
shoulder mobilization routine
3 rounds

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 53#
Rest 45 seconds
Romanian Deadlift x 6 155#
Rest 45 seconds
Bottoms Up Kettlebell Carry x 20 meters each arm 10, 15, 20# (hard for my left arm)

B.
For time:
Run 400 Meters
40 Kettlebell Swings 53#
30 Push-Ups
Run 400 Meters
30 Kettlebell Swings
20 Push-Ups
Run 400 Meters
20 Kettlebell Swings
10 Push-Ups
13:29

C.
Two Rounds of "Shoulder Shocker.”
Seated plate raise using 15#
Seated lateral raise with light dumbbells 3#
Seated clean and press, strict form, using the same dumbbells. That's a shrug, an external rotation, and half-press. 3#
Very light weight. The left arm is having trouble keeping up.

JT Kalnay 07-30-2015 03:11 PM

Re: The Shed 'O Pain
 
@Tim, the muscle up on the can/can't video looked effortless.

Thursday July 30, 2015

Coached basketball for an hour.
Rode my bike 1 mile, did some planks and less than body weight movements (e.g., ring rows, green band dips) and very light weights (e.g., 35# push presses), rode my bike another mile.

Feeling a little better every day. This is a dangerous time b/c I could easily do too much and get set back several months...

Tim Babcock 07-31-2015 05:39 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Don, Kenny, and Kerry. Got up all three Banana routes. Had to make up a new finish for the left version. Wet.
I did a little mobility work later in the Shed.

JT Kalnay 08-01-2015 04:53 AM

Re: The Shed 'O Pain
 
Friday July 31, 2015

Rest Day

Tim Babcock 08-01-2015 08:59 AM

Re: The Shed 'O Pain
 
10 goblet squats
5 pull ups 0, 10, 20#
10 thoracic bridges
shoulder mobilization routine
3 rounds

A.
Four sets of:
Back Squat x 6 reps 115#
Rest 60 seconds
Single Leg Hip Bridge x 10 reps
Rest 60 seconds
Single-Arm Trap 3 Raises x 10 reps 5#
Rest 60 seconds

B.
Five sets of:
Against a two-minute running clock, complete:
Dumbbell Ground to Overhead x 10 reps 40#
Box Jump Overs x 10 reps
Burpees x Max reps
Rest 2 minutes between sets
7, 8, 9, 10, 13 burpees

Did a few ring muscle up (5) and strict bar muscle up attempts (none successful).

Good to have JT back.

JT Kalnay 08-01-2015 09:38 AM

Re: The Shed 'O Pain
 
Saturday August 1st, 2015
(Is it really August already?)

Lots of stretching and mobility work. Then, actually did a WOD at the Shed 'o Pain!

Five sets of:
Against a two-minute running clock, complete:
KB Box to Overhead x 10 reps 10#
Box step Overs holding 10#kb x 10 reps
Burpees (with box to help up and down) x Max reps
Rest 2 minutes between sets
3, 4, 5, 5.5, 7 burpees

Tim Babcock 08-02-2015 09:01 AM

Re: The Shed 'O Pain
 
2 problems
TGUs 35, 45, 53, 61, 72/5,4,3,2,1
10 reverse wrist curls
5 rounds

1 problem
10 push ups
5 rounds

1 problem
10 ab roll outs
5 rounds


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