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Re: The Shed 'O Pain
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Double KB Deadlift 88# Ring Dips 1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44# Air-Dyne 6 x (60s on 60s off) 12 minutes Load Indicator: 5.5 Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other Worked out with my daughter tonight. She's home from college for a month.:) |
Re: The Shed 'O Pain
2 problems
10 push-ups w/red band around back 2-finger hang 5, 5, 5, 5, 5 seconds 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 3, Workout 2 EMOM 1. Open crimp on "slopey crimper" 5 sets of 3-6-9 +0# 2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +2.5# 3. Full Crimp w/thumb support:5 sets -17.5 Worked in: Kneeling KB Press 35# 2-3-5-2-3-5-2-3 (44# on last 2 sets) (25 total) Deep Knee Bend to Kneeling to Standing Deep squat holds Bird Dogs A few side planks |
Re: The Shed 'O Pain
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 5 sets of: Romanian Deadlift x 10 reps 88# KB 30 seconds rest KB Floor Press x 10 reps 35, 44, 44, 53, 53# KBs 30 seconds rest Supine Ring Rows x 6 reps 30 seconds rest Air-Dyne 7 x (60s on 60s off) 12 minutes Load Indicator: 5.5 10 strict ring muscle ups Signed up for the free 10 day subscription to MWOD. Completed Day 1: Hip Hinge Archetype pt I I will see if this will be useful to me before I spend money on it. |
Re: The Shed 'O Pain
Yesterday:
Bouldered at Rock Mill with Jeff, Brad, and Kent. Busy! Today: Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Landmine Deadlifts 115#, 125#, 135# + 45# bar Ring Dips Ab Wheel Roll Outs 1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44# Air-Dyne 8 x (60s on 60s off) 16 minutes Load Indicator: 5.5 Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other I also did a little foam rolling on abductors. Happy Holidays! |
Re: The Shed 'O Pain
Yesterday
I needed a little exercise after eating a lot of cheesy potatoes yesterday. THE WALK You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up. You must cover 3.2km (2mi). If you don't make 3.2km you've failed the test. No running. Walking only. No holding the rails of the treadmill. Today Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 5 sets of: Kettlebell Swings x 20 reps 35, 44, 53, 61, 61# 30 seconds rest One-Armed Kettlebell Floor Press x 5 reps 35, 44, 53, 61, 61# 30 seconds rest 15’ rope ascent x 2 30 seconds rest Air-Dyne 9 x (60s on 60s off) 18 minutes Load Indicator: 5.5 Extra Credit 1 strict ring muscle up (did last rep w/8#) kneeling hero pose 10 pronators each arm 5 rounds Finished up with one attempt at a strict bar muscle up. Attempt successful. |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill. Sent a blue I tried on Saturday. Very close to an orange. Maybe Sunday. Also took a 2 mile walk outside in the elements. Peaceful. Today Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hex-bar Deadlift 145# Ring Dips Ab Wheel Roll Outs TGUs x 1 each side 35, 44, 53, 62, 71, 62, 53, 44# Air-Dyne 10 x (60s on 60s off) 20 minutes Load Indicator: 5.5 Difficult! |
Re: The Shed 'O Pain
Yesterday
Bouldered with Jeff in the Shed. Sent all problems and worked in 50 push ups and 50 pronators. Today Jeff joined me for a workout before he went home. Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hex-bar Deadlift 145# Kettlebell One-armed press 35# Pull ups B. For time: 20 Wall Ball Shots 20 Kettlebell Swings 44# 15 Wall Ball Shots 15 Kettlebell Swings 10 Wall Ball Shots 10 Kettlebell Swings 5 Wall Ball Shots 5 Kettlebell Swings 6:58 Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other |
Re: The Shed 'O Pain
Yesterday-Bouldered at Rock Mill with Jeff. Finally sent the orange I have been working on.
Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Hexbar RDL x 6 reps 145, 145, 145, 165# Station 2 – Single-Leg Box Step-Up x 6 reps each leg w/20# vest Station 3 – Supine Ring Rows x 8 reps B. Against a 3-minute running clock, climb as high as possible through the following ladder: 1 Thruster 1 Burpee 2 Thrusters 2 Burpees 3 Thrusters 3 Burpees 4 Thrusters 4 Burpees 5 Thrusters 5 Burpees… …continuing to climb the ladder until 3 minutes is up. Rest 3 minutes between sets, and complete a total of three sets. 35# KBs 1. 23 reps 2. 25 reps 3. 30 reps 1 strict ring muscle up 20 flexbar wrist extensions deep squat hold reclining hero pose 5 rounds Happy New Year! |
Re: The Shed 'O Pain
2 problems
10 push-ups 2-finger hang 5, 10, 10, 10, 10 seconds 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 4, Workout 1 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 +0# 2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +2.5# 3. Full Crimp w/thumb support:3 sets of 3-6-9-12 -17.5# Worked in: Ring dips 2-3-5-2-3-5-2-3 (25 total) Deep squat holds Deep Knee Bend to Kneeling Hero Pose |
Re: The Shed 'O Pain
I think the Crossfit Discussion Board was down for about a week.
Workouts from 1/3/18 -1/9/18 January 3, 2018 Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hexbar Deadlfts 165# One Arm KB Press Started with 35# through 2-3-5, finished with 44# Ab Wheel Rollouts TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44# AirDyne 5(60s work + 60s rest) Load Indicator - 6.0 5 strict ring muscle ups + deep squat holds January 4, 2018 2 problems push-ups 5, 10, 15, 20, 25 reps 2-finger hang 5, 10, 10, 10, 10 seconds 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 4, Workout 2 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 +0# 2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +2.5# 3. Full Crimp w/thumb support:3 sets of 3-6-9-12 -17.5# Worked in: Deep squat holds Deep Knee Bend to Kneeling January 7, 2018 Yesterday Bouldered at Rock Mill with Jeff and Brad. Sent some good problems. Fun. Today Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 thoracic bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Three sets of: Double KB Front Squat x 8 reps 35# KBs Rest 45 seconds Supine Stability Ball Leg Curls x 12 reps Rest 45 seconds L-Sit on parallettes x 45 seconds (accumulate the time if you can’t do this in one effort) Rest 45 seconds B. Three rounds for time of: 0.5 mile Air-dyne 25 push ups 25 Kettlebell Swings 44# 12:52 Extra Credit 1 strict ring muscle up 5 rolls 10 pronators each arm 5 rounds January 8, 2018 2 problems 10 push-ups 2-finger hold 5, 10, 10, 10, 10 seconds 10 pronators 20 flexbar wrist extensions 5 rounds 7 additional problems Worked in a dip ladder 2-3-5-2-3-5-2-3 Sent all established problems and set and sent a new problem on vertical wall. January 9, 2018 Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hexbar Deadlfts 165# One-armed Kettlebell Floor Press 35, 53, 62# Ab Wheel Rollouts TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44# AirDyne 6(60s work + 60s rest) Load Indicator - 6.0 |
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