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

JT Kalnay 08-02-2015 09:06 AM

Re: The Shed 'O Pain
 
Sunday August 2, 2015

Another very encouraging day in the Shed 'o Pain.
Lots of mobility and experimenting.
Got a TGU with 35# !!

Did 10 rounds of death by kettlebell, first 5 at 20#, 6-8 at 15#, 7-9 at 10#.

Tim Babcock 08-03-2015 07:48 AM

Re: The Shed 'O Pain
 
10 goblet squats 10, 20, 35#
5 pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Four sets of:
Deadlift x 6 185#
Rest 45 seconds
Dumbbell Shoulder Press x 10 reps 25#
Rest 45 seconds
Lateral Lunges x 10 reps
Rest 45 seconds

B.
10 minute AMRAP w/20# vest
5 Pull-Ups
10 Push-Ups
15 Air Squats
7 rounds + 5 reps

Mobility stretches

JT Kalnay 08-04-2015 04:49 AM

Re: The Shed 'O Pain
 
Monday August 3, 2015

Walked 3.5 miles
hip, back, hamstring mobility and stretching
4 pullups
planks
empty bar movements

Tim Babcock 08-04-2015 02:26 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Rick, Ken, and Kerry. O-Wall, Sunshine, and crack right of O-Wall. 16 laps. 12 on O-Wall. Nice day!

JT Kalnay 08-04-2015 03:26 PM

Re: The Shed 'O Pain
 
@Tim, way to take advantage of those sunny summer days!!

Tuesday August 4, 2015

Walked about 3 miles.
Mobility and stretching work.
Planks.
Experimented with the 11# bar on trying to split the right foot forward instead of the left. It's going to take some work but may save the left hip.

Tim Babcock 08-05-2015 08:59 AM

Re: The Shed 'O Pain
 
10 goblet squats 10, 20, 35#
5 pull ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Front Squat x 10 reps 95#
Rest 45 seconds
Supine Ring Rows x 10
Rest 45 seconds
Plank from Elbows x 60 seconds
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings 53#
5 Burpees
Tough!

1 muscle up every 30 seconds for 5 minutes (10).

2 sets of "Shoulder Shocker."

JT Kalnay 08-06-2015 05:52 AM

Re: The Shed 'O Pain
 
Wednesday August 6, 2015

Walked for an hour around noon.
Walked for about 20 minutes later in the afternoon.
No stretching or mobility or "exercises".
A very casual day, only had 2 or 3 cramps when I stood up.

Tim Babcock 08-06-2015 08:37 AM

Re: The Shed 'O Pain
 
1 problem
15 push ups
5 rounds

1 problem
15 hip extension
5 rounds

1 problem
15 ab roll outs
5 rounds

1 problem w/10#
15 kb presses 20#
5 rounds

Sent one of my old problems that I hadn't sent in a long time.:)

JT Kalnay 08-06-2015 03:37 PM

Re: The Shed 'O Pain
 
Thursday August 6, 2015

Walked down to CTown.
Stretching, mobility.
6 pullups (4 in a row)
planks
moved an empty bar around in all kinds of movements
Walked back from CTown.

Tim Babcock 08-07-2015 08:29 AM

Re: The Shed 'O Pain
 
10 goblet squats 10, 25, 40#
5 strict pull ups
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Four sets of:
Strict Supinated-Grip Pull-Ups x 6 reps 10#
Rest 60 seconds
Goblet Squat x 5 reps 72#
Rest 60 seconds

B.
Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Ball Shots (20lbs.)
4 rounds

Then rest exactly 5 minutes, before completing . . .

As many rounds as possible in 5 minutes of:
10 Knees to Elbows (neutral grip)
10 Jumping Lunges
5 rounds

5 ring muscle ups


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