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

JT Kalnay 07-13-2014 10:03 AM

Re: The Shed 'O Pain
 
Sunday July 13, 2014

1 hour of mobility trying to get my back into place. Ouch.

Tim Babcock 07-14-2014 07:27 AM

Re: The Shed 'O Pain
 
2 problems
Shoulder Mobilization Routine
10 pronators each arm
5 rounds

Hangboard Workout
Hang 10 seconds on, 5 seconds off, for 6 repetitions (total time of 60 seconds hanging).
9 sets with 2 minutes rest in between.
Sloper, Large edge-half crimp, 2 finger pocket, Full crimp, Pinch, 3 finger pocket, Sloper, Large edge-half crimp, 2 finger pocket

Worked in 5 sets of 25 push ups and 12 ab wheels.

A bit of a grind today.

JT Kalnay 07-14-2014 10:57 AM

Re: The Shed 'O Pain
 
Monday July 14, 2014

Stretching, walked 10 minutes, back is slowly getting better, but still not 100%.

Tim Babcock 07-15-2014 07:39 AM

Re: The Shed 'O Pain
 
Warm Up
5 pull ups
10 push ups
15 air squats
3 rounds

A few walking lunges, dips, and muscle ups.

For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups
19:47

EMOM 10 minutes
odd minutes
5 deadlifts @ 225#
even minutes
1 strict bar muscle up

Finished up with 5 kipping bar muscle ups. Still hurts the shoulder a bit.

JT Kalnay 07-15-2014 02:19 PM

Re: The Shed 'O Pain
 
Tuesday July 15, 2014

Back is feeling better each day, but still not 100%

Mobility, stretching, PVC movements.

Walked 1 mile. (right butt, leg, and foot fell asleep, so I stopped walking...)

Tim Babcock 07-17-2014 08:23 AM

Re: The Shed 'O Pain
 
Yesterday...
Worked 12+ hours at my mom's cleaning up 4 trees that fell into the lake. Lots of cutting with a bow saw and carrying 100# logs.

Today:
2 problems
Shoulder Mobilization Routine
10 pronators
5 rounds

1 problem
5 Strict HSPU (alternated w/ GHDSU)
6 GHDSU (alternated w/ HSPU)
10 Reverse Wrist Curls (5 sets)
10 rounds

Finished with...
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...
Metolius board-2 finger pocket
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 (didn't quite get to 20 sec)

JT Kalnay 07-19-2014 06:03 AM

Re: The Shed 'O Pain
 
@Tim, cutting and carrying wood, the definition of "functional fitness!"

Wednesday
Walking and stretching, back feeling better, still not 100%

Thursday
Walking and stretching, back felt 100% injury-free, which is different than feeling 100%. Swam 7 minutes continuously (how did I ever swim 2.4 miles for Ironman?)

Friday
Walking and stretching, back felt nearly 100%. Did some air squats and planks.

Saturday
Walking and stretching, air squats and planks, PVC oly movements.
Wow it's amazing how much mobility you lose after 10 days!

Tim Babcock 07-19-2014 09:09 AM

Re: The Shed 'O Pain
 
JT- I'm glad you're feeling better.

Mobility Work
10 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Work
3 rounds

3 HBBS
45, 65, 95, 115, 135, 155#

Back Squat (5,3,1)
5 @ 75% 175#
3 @ 85% 195#
1 @ 95% 220#

3 RFT:
10 C2B Pull ups
10 Front Squats, 115#
10 Burpees
8:57

Double Under practice :confused:

EMOM 10 minutes
1 strict bar muscle up

JT Kalnay 07-19-2014 05:48 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Saturday July 19, 2014
With my nephew at the ACC kickoff event in Greensboro today.
He's getting kinda tall...

Tim Babcock 07-20-2014 08:10 AM

Re: The Shed 'O Pain
 
JT-He's standing on a step, right???

2 problems
3 TGU's each arm 35, 45, 53, 61, 72#
10 pronators

1 problem
10 push ups
10 reverse wrist curls
5 rounds

Finished with...
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...
Metolius board-Sloper (added 10#)
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


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