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

JT Kalnay 06-30-2015 05:21 AM

Re: The Shed 'O Pain
 
Monday June 29, 2015

Doctor's appointment, PT, walked 1 mile very slowly.

Slowly feeling better, but still far from 50%.

Tim Babcock 06-30-2015 10:05 AM

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

1 campus lab
Strict HSPUs 1-2-3-4-5-6
6 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions
Worked in 5 sets of 10 hip extensions 0, 10, 20, 35, 45#

Rice Bucket Routine

These climbing workouts are starting to become marathons. Fingers and elbows are tolerating the abuse quite well. Spearfish Canyon is quickly approaching.

JT Kalnay 06-30-2015 02:06 PM

Re: The Shed 'O Pain
 
Tuesday June 30, 2015

End of quarter accounting = 10 hours in my office chair

PT

Went to the golf course and chipped and putted for 20 minutes, which can be done while standing still.

It felt nice to do something other than work

Tim Babcock 07-01-2015 07:36 AM

Re: The Shed 'O Pain
 
10 goblet squats 35#
5 strict pull ups
10 thoracic bridges
band shoulder stretches
3 rounds

3 weighted pull ups 20, 25, 30, 35, 40#
60 sec rest
10 glute bridges w/65#
60 sec rest
5 rounds

5 sets of: (rest work time between each set)
10 pull ups
15 wall balls
20 dubs
1:55, 1:51, 1:55, 1:46, 1:41

5 ring muscle ups and 1 bar muscle up

Couch stretch and VooDoo flossing on elbows to finish up.

Tim Babcock 07-02-2015 08:22 AM

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

1 campus lap
10 push ups
6 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

Rice Bucket Routine

JT Kalnay 07-02-2015 08:49 AM

Re: The Shed 'O Pain
 
Wednesday July 1, 2015

Canada Day

Felt good enough to "walk" 1.5 miles by the shore. It took 45 minutes...

Tim Babcock 07-03-2015 08:55 AM

Re: The Shed 'O Pain
 
10 goblet squats
5 pull ups 0, 10, 20#
10 thoracic bridges
10 reverse snow angels 2.5# each hand
Band shoulder stretches
3 rounds

A.
Three sets of:
Goblet Squat x 8 reps 72#
Rest 10 seconds
Kettlebell Swings x 15 reps 53, 72, 72#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm
Rest 60 seconds

B.
For max reps:
Three minutes of Air-Dyne (for max distance) 1.07 miles
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs 27
Rest 60 seconds
Three minutes of Wall Ball Shots 42

C.
20 muscle ups
1 every 30 seconds for 10 minutes.
[URL="https://www.youtube.com/watch?v=Oouop8PpBJw"]https://www.youtube.com/watch?v=Oouop8PpBJw[/URL]
Too much coffee this morning.;)

I went to a neurosurgeon yesterday. He carefully read my MRI from June 1. I have arthritis, bone spurs, and flattened discs in my cervical spine. Without knowing my age he would have guessed I am 10 years older than I am by looking at the MRI. He wants to see me in 4 weeks to see how I am progressing. Neck surgery may be in my future. I do have a history of arthritis in my family, both sides, including the neck. I have lived a physically demanding life. I played sports in high school. I served four years in the Army as a paratrooper. I raced motocross, and for the last 20 years I have rock climbed and more recently participated in Crossfit. For now I will continue my life. I will continue to train. I have already made several modifications. I will stay away from lifting heavy weights, especially overhead. I will no longer put performance in front of health and longevity.

JT Kalnay 07-03-2015 06:24 PM

Re: The Shed 'O Pain
 
@Tim, health and longevity, right on.

Friday July 3, 2015

PT, walked a mile, played catch with the kids.

JT Kalnay 07-04-2015 08:39 PM

Re: The Shed 'O Pain
 
Saturday July 4th

Judged the parade in Rochester Ohio.
Target shooting (which involved about 2.5 miles of walking) (pictures on FB)
Volunteered at the food tent from 5-11.
A full day.

Tim Babcock 07-05-2015 08:57 AM

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

1 campus lap
Strict HSPUs 2/2/2/3/4/5
6 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

Rice Bucket Routine

Heading to Spearfish Canyon tomorrow for six days of sport climbing. It will be interesting to see how my training pays off.

JT Kalnay 07-05-2015 10:59 AM

Re: The Shed 'O Pain
 
Sunday July 5, 2015

A little over an hour of stretching, rolling, and moving with light weights.
Am feeling a little better every day, but tried not to get greedy.
Did 1 round of Cindy really slow. Very encouraging.

JT Kalnay 07-07-2015 06:03 AM

Re: The Shed 'O Pain
 
Monday July 6, 2015

Walked .8 of a mile down to CTown CrossFit
Did 40 minutes of stretching and PT
Walked .8 of a mile home.
Very encouraging.

JT Kalnay 07-09-2015 05:41 AM

Re: The Shed 'O Pain
 
Tuesday July 8, 2015

Walked down to CTown.
Rolled around on the floor for half an hour.
Walked home.


Wednesday July 9, 2015
Drove to climbing gym.
Stretched for an hour while talking to friends.
Drove home.

JT Kalnay 07-09-2015 03:49 PM

Re: The Shed 'O Pain
 
Thursday July 9, 2015

Walked down to CTown.
Rolled around on the floor and did PT.
Walked home.

My hip was kinda sore today.

JT Kalnay 07-11-2015 12:57 PM

Re: The Shed 'O Pain
 
Friday July 10, 2015

A long day at work


Saturday July 11, 2015

Walked one lap around the muddy trails on the farm.
Time to head to the beach house!

JT Kalnay 07-12-2015 09:33 AM

Re: The Shed 'O Pain
 
Sunday July 13, 2015

Walked one mile. There may be hope for the hip/back/butt.

JT Kalnay 07-13-2015 11:57 AM

Re: The Shed 'O Pain
 
Monday July 13, 2015

Walked 1 mile.
Did PT for hip/back/butt
Walked another mile.

There is definitely hope!

Tim Babcock 07-17-2015 09:54 AM

Re: The Shed 'O Pain
 
Just got back from Spearfish Canyon yesterday. Norm and I had a great trip. Spearfish is another world class crag. We did many 9s, 10s, 11s, and one 12a. I think we only got on one less than stellar route the whole trip. Highly recommended. We also did some fun exploring and geocaching. Somehow I managed to lose 5 pounds on the trip. I don't know how. I ate like a pig.

Today...
Back at it...
10 kbs 35#
5 strict pull ups
5 burpees
3 rounds
Worked in 2 rounds of "5 Minute Shoulder Mobility Warm-up."
[URL="http://www.dieselcrew.com/5-minute-shoulder-mobility-warm-up-shoulder-rehab-exercises"]http://www.dieselcrew.com/5-minute-shoulder-mobility-warm-up-shoulder-rehab-exercises[/URL]
WFS

5 rounds of...
5 strict pull ups
10 push ups
15 goblet squats 25#
9:18

5 strict ring muscle ups

400m run

JT Kalnay 07-18-2015 06:46 PM

Re: The Shed 'O Pain
 
@Tim, glad to hear you're home safe and sound.

Last few days: lots of walking on golf courses and at the beach. Wading up to my knees, but not going to go any further, no point tempting fate.

Tim Babcock 07-19-2015 09:32 AM

Re: The Shed 'O Pain
 
Bouldered for an hour in the Shed. Set a new problem. Not too hard. Fun though.
[URL="https://www.youtube.com/watch?v=LFcN233vUMI"]https://www.youtube.com/watch?v=LFcN233vUMI[/URL]
WFS

Worked in 5 sets of 3 TGUs each arm. 20/35/45/53/61#

Finished up with a few muscle ups.
5 ring muscle ups 0/0/0/8/15#
1 for 2 strict bar muscle ups.

Tim Babcock 07-20-2015 07:52 AM

Re: The Shed 'O Pain
 
10 Goblet Squat 10, 25, 40#
1 Rope Ascent
5 Burpees
Shoulder Mobilization Routine
3 rounds

A.
Four sets of:
Ring Rows x 10 reps
Rest 60 seconds
Lateral Lunges x 12 reps
Rest 60 seconds
Ab Wheel x 10 reps
Rest 60 seconds

B.
1 HSPU
1 Front Squat @ 95#
1 Strict Pull Up
2 HSPU
2 Front Squat @ 95#
2 Strict Pull Up
3 HSPU
3 Front Squat @ 95#
3 Strict Pull Up
and so onů
10 minutes
Got through the round of 6.

0.5 mile run

Tim Babcock 07-21-2015 08:38 AM

Re: The Shed 'O Pain
 
10 KBS 35, 45, 53#
5 strict pull ups
5 burpees
Shoulder Band Stretches
3 rounds

A.
Three sets of:
Romanian Deadlift x 6 reps @ 145#
Rest 60 seconds
Ring Push Ups x 12 reps
Rest 60 seconds
25 Double-Unders
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
9 Dumbbell Man-Makers 25#
(push-up, row right, row left, power clean, push press)
6 Toes to Bar
2 rounds + 12 reps
C.
10 ring muscle ups (1 every 30 seconds)

JT Kalnay 07-21-2015 10:18 AM

Re: The Shed 'O Pain
 
Lots of walking on the beach, some swimming, some general tom-foolery, no lifting. Back is feeling better, hip and butt still cramp, but it's getting manageable.

Tim Babcock 07-22-2015 04:11 PM

Re: The Shed 'O Pain
 
JT - I'm glad you're feeling better. When are you back in Ohio?

Climbed at Hinckley with Rick, Don, and Ken. Fun.

Later I did some mobility work in the Shed. I also did 5 ring muscle ups.

Tim Babcock 07-23-2015 09:22 AM

Re: The Shed 'O Pain
 
10 Goblet Squats 10, 20, 35#
5 Pull Ups 0, 5, 10#
5 Burpees
Shoulder Mobilization Routine
3 rounds

Five sets of:
Goblet Squat x 10 reps @ 72#
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 40#
Rest 30 seconds
Kettlebell Swings x 10 reps @ 72#
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 25#
Rest 2 minutes

5 ring muscle ups
3 bar muscle ups (kipping)
Used my slo-mo function on my phone.
[URL="https://www.youtube.com/watch?v=4bceuVp5yV0"]https://www.youtube.com/watch?v=4bceuVp5yV0[/URL]

0.5 mile run

Tim Babcock 07-25-2015 08:01 AM

Re: The Shed 'O Pain
 
Yesterday
Slacklining and paddle boarding. Fun

Today
10 KBS 35, 45, 53#
5 Strict Pull Up 0, 10, 20#
5 burpees
10 Reverse Snow Angels 2.5#
3 rounds

12 Minute EMOM
1. 8 inverted rows
2. 8 KB Presses 20#
3. 10 Push Ups

I was planning on doing more but my lower back started to spasm. Not too bad right now. We'll see.

JT Kalnay 07-26-2015 11:00 AM

Re: The Shed 'O Pain
 
@Tim, sorry to hear about the back spasms.

Lots more walking, some swimming, some boogie boarding, no lifting.
Back/hip/butt continue to improve slowly.
Going to try some pushups, pullups, and dips soon.
Cancelled trip to Olympic Training Center and Master's World Cup.

Back in Ohio on 7/29, shed next Saturday or Sunday.

Tim Babcock 07-26-2015 01:30 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff. Bouldering if just plain fun. We finished up with some dips. Good to climb with Jeff.

JT, the back is feeling much better. See you in the Shed next weekend.

Tim Babcock 07-27-2015 09:35 AM

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

A.
Three sets of:
Bulgarian Split Squat x 10 reps (5 each) 25, 25, 40#
Rest 30 seconds
Strict Handstand Push-Ups x Max Reps 10, 6, 5
Rest 30 seconds

B.
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets.
1. 3 rounds
2. 3 rounds
3. 3 rounds
4. 3 rounds
5. 3 rounds + 2 reps

Finished up with 5 ring muscle ups.

Today I am fasting with clear liquids only. Tomorrow I'm having a colonoscopy. :no000000:

JT Kalnay 07-27-2015 12:03 PM

Re: The Shed 'O Pain
 
@Tim, that's quite a WOD done on just clear liquids.
Good luck tomorrow.

I walked some today and did 1 air squat and then had an incredible cramp/spasm in my hip. The PT says this is a good thing b/c it means that muscle that wasn't working at all before is now working. Sometimes I think PT stands for Pain Therapist....

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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