Re: The Shed 'O Pain
 

Tuesday February 17, 2015

Walked one mile in the balmy Miami heat and sunshine. Nice!

Both thighs and one butt check fell asleep during the walk. That can't be good.

Re: The Shed 'O Pain
 

10 wall balls
5 pull ups
5 burpees
shoulder mobilization routing
3 rounds

Deadlift
3 @ 135, 155, 185, 205 & 225
1@ 255, 275, & 295

wall balls
kbs 53#
pull ups
21-15-9
8:48

Re: The Shed 'O Pain
 

@Tim, nice job on the 295 dead!

Wednesday February 18, 2015

Walked about 2 miles. No weights. Trying to give my back a week off to see whether and how much it improves.

Re: The Shed 'O Pain
 

3 problems
3 TGUs 35, 45, 53, 61, & 72#
10 reverse wrist curls
5 rounds

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-flat sloper
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 (8 sec)
10. 15 second hang / 1 pull up (10 sec)

Re: The Shed 'O Pain
 

A friend from school came over today and worked out with me. Fun!

10 wall balls
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

Complex 65, 95, 95, 95, 95#
3 bent over rows
3 straight legged deadlifts
3 upright rows
3 cleans
5 sets

Partner WOD
50 box jumps
50 pull ups
50 kb swings 53#
50 jumping lunges
50 shoulder to overhead 95#
50 wall balls
50 burpees
50 abmat sit-ups
17:40
We shared the work evenly.

I did a little coaching on rope climbs and also did a few muscle ups.

Re: The Shed 'O Pain
 

Thursday February 19, 2015

Swam about a mile in the ocean.


Friday February 20, 2015

Walked about 1.3 miles on the beach.


My back and legs are feeling a little better, but it still hurts to sit down and stand up, and walking too far still makes my back hurt and one leg fall asleep.

Re: The Shed 'O Pain
 

Saturday February 21, 2015

4+ mile walk, trudge, wade, sprint, swim in the everglades looking for baby alligators. Posted lots of pictures on FB.

Stopped by Caution CrossFit and did 20 snatches, including one at 71kg. Haven't touched a bar in a week!

Re: The Shed 'O Pain
 

Bouldered at CRG with Jeff. Fun.

Re: The Shed 'O Pain
 

Sunday February 22, 2015

3+ miles in the Everglades.

Re: The Shed 'O Pain
 

10 KBS 35, 45, 53#
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

A few dubs, kbs, and S2Os.

12 minute AMRAP
50 dubs
20 Russian KBS 72#
7 Shoulder to Overheads 115#
3 rounds + 55 reps

10 minute EMOM
odd minutes
7 power cleans @ 135#
even minutes
7 toes to bar