Re: The Shed 'O Pain
 

TGU's 6-5-4-3-2-1/20-35-45-53-72
1 Boulder Problem
6 Rounds

Bouldered for an additional 45 Minutes.

Might be able to make it to the New Friday and Saturday.

Re: The Shed 'O Pain
 

"GI Jane"
100 Burpee Pull-Ups for time
18:54 PR

Compare to Feb. 2011 19:43

My lower back seized up yesterday. Couldn't do much. I taped 2 tennis balls together and had Lisa roll it up and down my spine. Instant relief. I have been looking into mobility exercises recently.

Happy Thanksgiving friends!

Re: The Shed 'O Pain
 

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
29:00

Re: The Shed 'O Pain
 

Went for a long hike at Findley State Park yesterday afternoon.

Today
Climbed at Hinckley with Rick. 20 routes. Fun.

Re: The Shed 'O Pain
 

Push Ups
Inverted Rows
Goblet Squats 1.5 pood kettlebell
21-18-15-12-9-6-3
Didn't time.

Re: The Shed 'O Pain
 

TGU's 6-5-4-3-2/20-35-45-53-72
2 Boulder Problems
10 Wrist Pronators each side
5 Rounds

I noticed my right arm and hand didn't feel quite as strong today. I've had a sore neck for the past week or so. I think I tweaked it a little doing Grace last weekend. However I didn't notice any weakness until today. I also noticed I have a little winging scapula going on. Not as bad as I had it a couple of years ago but still noticeable. I will keep an eye on it. If it doesn't get better in a week or so I will go to the doctor.

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ 7.0mph-12% incline

5 minute walking cooldown

Re: The Shed 'O Pain
 

5 Pull Ups
10 Push Ups
15 Air Squats
1 Boulder Problem
10 Wrist Pronators each arm
5 Rounds

Fingerboard WOD

Re: The Shed 'O Pain
 

Warm Up
40 35# Kettlebell Swings
10 Box Jumps 20"
30 45# Kettlebell Swings
10 Box Jumps 20"
20 53# Kettlebell Swings
10 Box Jumps 20"
10 72# Kettlebell Swings
10 Box Jumps

WOD
"Annie"
Double Unders
Sit Ups
50-40-30-20-10
7:26 PR

I think it really helped to warm up completely and do some box jumps to remind my legs how to jump quickly. The double unders went really well. Only 3 misses for the whole workout.

Re: The Shed 'O Pain
 

Tim; excellent time on "Annie".
I like your idea of doing box jumps first.

Re: The Shed 'O Pain
 

Thanks Norm. The box jumps definitely made a difference for me.

Warm Up
Boulder Problem
Muscle Ups 1-2-3-2-1
10 Pronators each arm
5 Rounds

Fingerboard WOD

I also worked in some presses.
5 45
5 50
5 55
5 60
5 65
5 70
3 75

One armed pull downs- I hooked up a contraption to do pull downs on.

I definitely have some weakness in my right arm. I was weak on the presses and pull downs.

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ 7.0mph-12% incline

5 minute walking cooldown

Back blew out again on Sunday. Been taking it easy for a few days. Was able to complete a treadmill workout today. Back was a little tight at first, but loosened up as the workout progressed.

Re: The Shed 'O Pain
 

5 pull ups
10 push ups
15 air squats
1 boulder problem-on jugs
5 rounds

Did a few exercises after warming up. 3 sets of 10 kettlebell swings with 35#. 3 sets of 5 GHD situps. Was able to do one of my established boulder problems. Back is getting better, but my right arm is still pretty weak. :confused:

Re: The Shed 'O Pain
 

Tim, sorry to hear about your back.

Exercises that I've noticed to irritate/cause back injury at the gym are deadlifts and kettlebell swings in that order. I recommend breaking at the elbows slightly on kettlebell swings (if you do them at all), it takes some pressure off the back (versus straight, locked arms). Try to keep any deadlifts at light weight until the back heals-also a weight belt can be helpful for deadlifts. Ice often.
Hope this helps; wish you a speedy recovery.

Re: The Shed 'O Pain
 

TGU 6-5-4-3-2-1/20-35-45-53-53-53
5 GHD Sit Ups
5 Back Extensions
Boulder Problem
10 Pronators
6 Rounds

5 One-armed pull downs with 45#-each arm
10 Push Ups
5 Rounds

Back is slowly getting better. I was encouraged with the TGU's. Still weakness in my right back/arm. I was going to do a Fingerboard WOD, but decided to focus on big muscle groups and give my fingers a break. They will come back quickly.

Norm and Jeff-Thanks for the suggestions. I appreciate it. I think I just need to be patient and take it easy for awhile. Something that is very tough for me.

Re: The Shed 'O Pain
 

Warm Up
Mobility Work with foam roller, bands, and tennis balls
Back extensions
Kettlebell Swings

WOD-"Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
AMRAP 20 Minutes
15 Rounds
I kept the intensity at about 75% today. Back felt pretty good after a thorough warm up.

I have been checking out Kelly Starrett's "Mobility WOD" Website/Blog. I am going to start incorporating these into my warm ups. Great resource!

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ 7.1mph-12% incline

5 minute walking cooldown

Re: The Shed 'O Pain
 

TGU's 6-5-4-3-2-1/20-35-45-53-53-72
1 Problem
10 Pronators each arm
6 Rounds

1 Problem
5 Dips 0-5-10-15-20

Felt a little stronger today. Was able to do some a few more established problems.

Re: The Shed 'O Pain
 

Kettlebell Swings 1 pood
Box Jumps 20"
Push Ups
50-40-30-20-10
24:42

Re: The Shed 'O Pain
 

12 GHD Sit Ups
12 Back Extensions
Boulder Problem
10 Pronators each arm
5 Rounds

5 HSPU
Boulder Problem
10 Reverse Wrist Curls
5 Rounds

5 Front Squats 65-75-85-95-105
Boulder Problem
5 Rounds

Lots of Mobility work thrown in. Back is much better. Right pulling power still lagging but getting better. I was able to do a few more established problems.

Re: The Shed 'O Pain
 

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1 pood (1.5 is RX)
40 Double-unders
27:35
Forearms are toast.

Re: The Shed 'O Pain
 

TGU's 6-5-4-3-2-1/20-35-45-53-72-72
Boulder Problem
10 Pronators-each arm
6 Rounds

Bouldered for additional 30 minutes. Right arm is getting stronger every session. I was able to do a bar muscle up.:)

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ 7.1mph-12% incline

5 minute walking cooldown

Heading to Las Vegas tomorrow with the wife.

Re: The Shed 'O Pain
 

Back from epic adventures in Las Vegas... I thought the wife and I were goners on the flight out. Very scary for about 5 minutes.:holysheep: Other than the flight mishap, we had a great time siteseeing, seeing a show, and even did a little gambling. We ended up about $30 in the hole. We even took a gandola ride at the Venetian. Fun.

Did an easy workout today. I am a little sleep deprived. We didn't sleep for the last 30 hours of the trip.

5 pull ups
10 Push ups
15 Air Squats
1 Boulder problem
10 Pronators each arm
5 Rounds.

Did some mobility work between rounds. Also bouldered for about an additional 15 minutes.

Merry Christmas.

Re: The Shed 'O Pain
 

Warm Up:
Air-Dyne 0.5 Mile
15 Wallballs 20#
15 Sit Ups
3 Rounds

6 Burpees
3 TGU's each side 1 pood
10 Rounds
28:58

10 Kettlebell Swings
10 Box Jumps 24"
2 Muscle Ups
10 Rounds
27:55

A bit of a grind. More mental than physical.

Re: The Shed 'O Pain
 

Warm Up
10 Boulder Problems
5 sets of pronators-10 each side

Fingerboard WOD-40 Minutes
Worked in 5 sets of 5/Split squat-Holding 20#

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ 7.2 mph-12% incline

5 minute walking cooldown

Re: The Shed 'O Pain
 

1 Problem
10 GHD Sit-Ups
10 Back Extension 0-10-20-35-45
10 Pronators-each arm
5 Rounds

1 Problem
5 Front Squats/95-105-115-125-135 (only 3 reps on 135 set)
10 reverse wrist curls
5 Rounds

1 Problem
5 HSPU
5 Rounds

5 Inverted Rows
1 Problem
5 Rounds

Re: The Shed 'O Pain
 

It is now the fifth day into my eleven day climbing trip to Red Rocks canyon in Las Vegas, Nevada. The weather has been absolutely incredible! It was so hot in the sun today, that I was climbing without a shirt. The hardest route I've gotten on so far was a 5.12a/b at the Dog wall called K9. Apparently, some key holds have broken at the crux. I was not able to do the move. I had to pull past the crux to finish it. Yesterday was a rest day that we spent walking the strip and then went to see Cirque du Solei that evening. Wow! Those performers are awesome! I'll post a full trip report when I get back.

Re: The Shed 'O Pain
 

TGU's 6-5-4-3-2-1/20-35-45-53-72-72
1 Boulder Problem
10 Pronators each arm
6 Rounds

1 Boulder Problem
5 Dips
10 Reverse Wrist Curls
7 Rounds

1 Boulder Problem
Push Ups/15-15-14-14-14-14-14/100 Total
7 Rounds

Jeff, sounds like you are having a good time! Kent and I are planning to go to PR next Saturday. Let me know if you are interested. Enjoy the rest of your trip. Climb something hard!

Re: The Shed 'O Pain
 

45 Pull Ups
45 Kettlebell Swings 1.5 pood
45 Box Jumps 20"
45 Wall Balls 20# ball and 10' target
45 Burpees
21:05

Happy New Year everyone!

Re: The Shed 'O Pain
 

1 Boulder Problem
15 Back Extensions
10 Pronators/each arm
5 Rounds

1 Boulder Problem
10 one-leg straight-leg deadlifts/alternating legs 0-5-10-15-20
10 Reverse Wrist curls
5 Rounds

Bouldered for an additional 45 minutes.

Re: The Shed 'O Pain
 

1 Boulder Problem
5 Pull Ups
10 Push Ups
15 Air Squats
10 Pronators/each arm
5 Rounds

1 Boulder Problem
5 Dips 0-5-10-15-20
10 Reverse Wrist Curls
5 Rounds

Campus Board Workout 10/20
Working in:
5 X 10 One-Legged Squats off a 20" box-5 each leg per set
10 X 10 Push Ups

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ 7.2 mph-12% incline

5 minute walking cooldown

Re: The Shed 'O Pain
 

TGU's 6-5-4-3-2-1/20-35-45-53-72-72
1 Boulder Problem
15 Pronators & Reverse Wrist Curls (3 sets of each)
6 Rounds

Bouldered for an additional 30 minutes.

Re: The Shed 'O Pain
 

"Nate"
2 Muscle Ups
4 HSPU
8 KBS 1.5 Pood (2 Pood is RX)
AMRAP 20 Minutes
12 Rounds + 2 reps

Re: The Shed 'O Pain
 

Climbed at Planet Rock with Kent today. Had a super time. Sent many good problems. Left a few undone. Did a few top ropes at the end.

Re: The Shed 'O Pain
 

Warm Up
Kettlebell Swings
Back Extensions
Mobility Work

WOD
15 Deadlift 135#
15 Push Ups
10 Rounds
17:50

Forearm Training with Rice Bucket
"The Way of the Iron Fist"
If you're curious: [URL="http://www.dpmclimbing.com/articles/view/way-iron-fist"]http://www.dpmclimbing.com/articles/view/way-iron-fist[/URL]
(Work and Family Safe)

Re: The Shed 'O Pain
 

Warm Up:
Boulder Problem
5 Pull Ups (Strict)
10 Push Ups
15 Air Squats
10 Pronators each arm
5 rounds

Fingerboard WOD
Worked in 5 sets of 10 dips and 5 sets of 10 GHD situps.

Forearm Training with Rice Bucket

Re: The Shed 'O Pain
 

TGU's 6-5-4-3-2-1/20-35-45-53-72-72
2 Boulder Problems
3 X 15 Pronators & 3 X15 Reverse Wrist Curls
6 Rounds

Did an additional 8 Problems
Worked in 5 sets of 5 HSPU

Forearm Training with Rice Bucket