CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 06-06-2015 02:04 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Jeff, Rick, and others. A little damp but still got 12 laps in. 7 on Dunes.

Later at the Shed...
Some VooDoo flossing, reverse wrist curls, and some muscle ups.

Muscle ups
5 @ 0#
4 @ 5#
3 @ 10#
2 @ 15#
2 attempts @ 20#. Didn't happen.

JT Kalnay 06-06-2015 05:10 PM

Re: The Shed 'O Pain
 
Saturday June 6, 2015

Walked three miles around the farm.
That's 3 miles on back to back days.

Did some snatches up to 105#
Did some C&J up to 105#

Hip is what it is...

Tim Babcock 06-07-2015 08:12 AM

Re: The Shed 'O Pain
 
10 goblet squats 10, 15, 20#
5 pull ups
5 burpees
Shoulder Band Stretches
3 rounds

Sumo Deadlift
5 reps @ 95, 115, 135, 155, & 185#

For time:
10 Burpees
20 Russian Kettlebell Swings 53#
9 Burpees
18 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
…and so on down to…
1 Burpee
2 Russian Kettlebell Swings
11:37 or 12:37?

L-Sits and Handstand Holds on Parallettes.

Some mobility work to finish up including a few attempts at a back bridge. It needs some work.:o
[URL="https://www.youtube.com/watch?v=_VnjOgxUSoo"]https://www.youtube.com/watch?v=_VnjOgxUSoo[/URL]
To add insult to injury Mary just rolled out of bed and did a very legit back bridge just to show her dad up.

JT Kalnay 06-07-2015 09:18 AM

Re: The Shed 'O Pain
 
Sunday June 7, 2015

A good morning working on posture and light weights at the Shed 'o Pain.

In no particular order and with no particular purpose except to keep moving:
sitting posture, standing posture, lacrosse balling back & butt, deadlifts at 135#, back squats at 45#, some pullups on the rock wall, OHS at 45#, one C&J at 135#, some tgus at 20#, two GHD situp stretches.

Just a real good movement and posture session.

Tim Babcock 06-08-2015 03:44 PM

Re: The Shed 'O Pain
 
1 problem
10 reverse wrist curls
20 push ups
5 rounds

A few additional problems.

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

I am making steady progress.

JT Kalnay 06-08-2015 05:03 PM

Re: The Shed 'O Pain
 
Monday June 8, 2015

Walked to Ctown
Did snatches to 140#
Did C&J to 175
Walked home

OMFG does my hip hurt. This is either dedication or a recipe for disaster. I have an appointment for a second opinion tomorrow.

Tim Babcock 06-09-2015 08:13 AM

Re: The Shed 'O Pain
 
10 goblet squats 20#
5 pull ups 0, 10, 20#
20 mountain climbers
Shoulder Mobilization Routine
3 rounds

8 goblet squats 53#
60 sec rest
10 single leg deadlifts alternating 53#
60 sec rest
60 sec plank hold from elbows
60 sec rest
4 rounds

10 minute AMRAP
14 DB Snatches 40#
14 ab mat sit-ups
5 rounds + 18 reps

JT Kalnay 06-10-2015 05:32 AM

Re: The Shed 'O Pain
 
Tuesday June 9th

Coached basketball while standing substantially still
Went to doctor
Walked up hill to stadium
Watched half of Indians game
Pain killer wore off
Shuffled home in agony

Okay, it's time to accept that this injury is still an injury and that training anything but posture and movements that don't use my lower back is a stupendously bad idea... Weightlifting is over for now. Time for a new challenge (e.g., regaining the ability to walk pain free). Am open to suggestion for a challenge after that.

Tim Babcock 06-10-2015 08:47 AM

Re: The Shed 'O Pain
 
2 problems
3 TGU's 35, 45, 53, 61#
10 Reverse Wrist Curls
4 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

Finished up TGU's 3 @ 72#
Worked in 5 sets of 10 hip extensions and push ups.

JT Kalnay 06-10-2015 01:12 PM

Re: The Shed 'O Pain
 
Wednesday June 10, 2015

Enforced rest day (b/c I was limited to ten steps at a time).

JT Kalnay 06-11-2015 01:18 PM

Re: The Shed 'O Pain
 
Thursday June 11, 2015

Another enforced rest day.
Am going to go to the Cavs/Warriors NBA Finals game IV tonight.

Tim Babcock 06-12-2015 08:04 AM

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

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 Roll to Candlestick x 10 reps
Station 2 30 seconds each arm of kb press 20# 12, 12, 14
Station 3 60 seconds of Hollow Body Hold
Station 4 30 seconds for Max Reps of Strict Neutral-Grip Pull-Ups 7, 7, 9

B.
Three sets for max reps of:
60 seconds of Burpees 17, 17, 18
Rest 60 seconds
60 seconds of Box Jumps 23, 24, 23
Rest 60 seconds
60 seconds of inverted rows 15, 14, 14
Rest 60 seconds
60 seconds of ab roll outs 20, 21, 22
Rest 60 seconds

Time to mow. Going to be a busy day. :run:

JT Kalnay 06-12-2015 12:49 PM

Re: The Shed 'O Pain
 
Friday June 12, 2015

More doctors, more tests, more pain...

Tim Babcock 06-13-2015 07:12 AM

Re: The Shed 'O Pain
 
1 problem
10 reverse wrist curls
10 push ups
5 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

Worked in 5 sets of 10 hip extensions. 0, 10, 20, 30, 35#

Did a few HSPUs. Seemed hard.

Tim Babcock 06-14-2015 03:33 PM

Re: The Shed 'O Pain
 
10 Goblet Squats 20, 40, 60#
5 strict pull ups 0, 10, 20#
5 burpees
Shoulder Mobilization Routine
3 rounds

Back Squat 8 reps @ 135#
1 minute rest
8 ring push ups
1 minute rest
20 V-ups
1 minute rest
3 rounds

15 minute AMRAP
15 Russian kbs 53#
10 wall ball shots
200 m run
5 rounds even

5 muscle ups to finish up.

JT Kalnay 06-14-2015 03:37 PM

Re: The Shed 'O Pain
 
Sunday June 14, 2015

Hospitalized with hip/back issue.

Tim Babcock 06-15-2015 07:15 AM

Re: The Shed 'O Pain
 
1 problem
10 push ups
10 reverse wrist curls
5 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

JT Kalnay 06-16-2015 05:40 AM

Re: The Shed 'O Pain
 
Monday June 15, 2015

Rest and medication.

Tim Babcock 06-16-2015 08:49 AM

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

3 Sumo Deadlifts @ 95# & 135#

A.
Four sets of:
Sumo Deadlift x 6 reps @ 155#
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps
Rest 30 seconds
Nose-to-Wall Handstand Hold x 30 seconds
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings 72#
12 Alternating Reverse Lunges with DB Goblet Hold 40#
4 rounds + 12 reps

JT Kalnay 06-17-2015 05:14 AM

Re: The Shed 'O Pain
 
Tuesday June 16, 2015

Rest and medication. Discharged from hospital.


Wednesday June 17, 2015

Rest and medication.

Tim Babcock 06-17-2015 11:39 AM

Re: The Shed 'O Pain
 
1 problem
10 reverse wrist curls
1 problem
3 TGUs 35, 45, 53, 61, & 72#
5 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions
Worked in 4 sets of 10 strict one-arm presses 10, 15, 20, & 25#

Rice Bucket Routine
[URL="http://www.dpmclimbing.com/articles/view/way-iron-fist"]http://www.dpmclimbing.com/articles/view/way-iron-fist[/URL]
WFS

JT Kalnay 06-18-2015 06:06 AM

Re: The Shed 'O Pain
 
Thursday June 18, 2015

Rest and medication.

Tim Babcock 06-18-2015 09:19 AM

Re: The Shed 'O Pain
 
10 goblet squats
5 pull ups 0, 10, & 20#
10 Thoracic Bridges
Shoulder Band Stretches and roller
3 rounds

A.
Four sets of:
Airborne Squat x 10 reps
Rest 45 seconds
Single-Leg Hip Bridges x 10 reps each leg
Rest 45 seconds
Reverse Snow Angels x 10 reps w/2.5#
Rest 45 seconds
B.
Two sets of:
AirDyne 0.5 miles
Rest 5 minutes
1:22 & 1:17 Horrible!
C.
1 strict muscle up
1 skin the cat
5 rounds

Muscle ups felt really strong so I tried a few strict bar muscle ups. 3 for 3.:)
[URL="https://www.youtube.com/watch?v=nEaiwTth5nw"]https://www.youtube.com/watch?v=nEaiwTth5nw[/URL]
WFS

Tim Babcock 06-19-2015 01:31 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Rick, Kenny, & Kerry. 20 laps.

Later at the Shed.
Rice Bucket Routine
Mobility Work

JT Kalnay 06-19-2015 03:28 PM

Re: The Shed 'O Pain
 
@Tim, nice job on the bar muscle ups!
Nice cool day for climbing.

Friday June 19, 2015
Rest and medication
a few minutes of PT in the pool
what doesn't kill us makes us stronger right?

Tim Babcock 06-20-2015 09:44 AM

Re: The Shed 'O Pain
 
Thanks JT. Hinckley was very nice. A little damp in the morning, but it dried out. I hope you're feeling better.

10 goblet squats
5 pull ups 0, 15, 30#
10 thoracic bridges
10 reverse snow angels
shoulder band stretches
3 rounds

A.
Four rounds of:
Goblet Squats x 6 reps 72#
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg holding 2 25# dumbbells
Rest 60 seconds
Ring Push-ups x 10 reps
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Reverse Lunges with Dumbbells
5 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)
5 rounds

5 strict ring muscle ups
2 for 3 strict bar muscle ups.

JT Kalnay 06-20-2015 01:38 PM

Re: The Shed 'O Pain
 
Saturday June 20, 2015

30 minutes of PT in the pool.:yikes:

When submerged up to my neck my hip/back/butt are able to relax and unclench because they don't have to do anything except hang off my carcass.

Tim Babcock 06-21-2015 08:21 AM

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

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

Worked in 5 sets of 10 hip extensions & 4 sets of 10 strict one-arm presses 10, 15, 20, & 25#

Unfortunately I dropped a 15# kettlebell on my big toe. It's very tender, swollen, and black and blue. I hope it's ok in two and a half weeks.

JT Kalnay 06-21-2015 08:59 AM

Re: The Shed 'O Pain
 
Sunday June 21, 2015

One hour of very easy stretching and movement.

JT Kalnay 06-23-2015 03:06 PM

Re: The Shed 'O Pain
 
Monday June 22, 2015
Tuesday June 23, 2015

Rest and medication.

Tim Babcock 06-24-2015 08:33 AM

Re: The Shed 'O Pain
 
1 problem
10 push ups
10 reverse wrist curls
5 rounds

1 campus board lap
5 HSPUs
5 rounds

1 additional lap

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions
Worked in 5 sets of 10 hip extensions and ab roll outs.

Rice Bucket Routine

Big toe is much better. I think I will be fine for the climbing trip.

JT Kalnay 06-24-2015 05:42 PM

Re: The Shed 'O Pain
 
Wednesday June 24, 2015

Rest and medication.

PT in the pool.

We finally have the right combination of medicines, which has allowed the hip/back/butt to unclench/release and to let the edema dissipate and let the pain subside. Another week and I will be ready to walk a mile!

JT Kalnay 06-25-2015 11:00 AM

Re: The Shed 'O Pain
 
Thursday June 25, 2015

Rest, medication, and walked one time around the block (about .5 mile).
The pain is completely under control and for the first time in a long time I have hope that I will feel better. The big trick now will be to not over do it!

Tim Babcock 06-25-2015 12:24 PM

Re: The Shed 'O Pain
 
10 goblet squats 20, 35, 53#
5 pull ups 0, 15, 30#
10 thoracic bridges
shoulder band stretches
3 rounds

A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 Front Foot Elevated Split Squat with DBs x 6 reps each leg 25# DBs
Station 2 3 Muscle Ups
Station 3 Supine Ring Row x 10
Station 4 Reverse Snow Angels x 10 (slow and controlled)

B.
Three sets of:
AirDyne 0.5 miles
Rest 5 minutes between efforts
1:19, 1:17, 1:18
Try it! They don't call it "The Misery Machine" for nothin...

Finished up with some mobility work.

Tim Babcock 06-26-2015 09:47 AM

Re: The Shed 'O Pain
 
1 problem
3 TGUs 35, 45, 53, 61, 72# (Only went to kneeling on last 3 rounds, driving off the toe was somewhat painful. It's still sore, but getting better every day.)
10 reverse wrist curls
5 rounds

E2MOM
1 campus lap
10 push ups
8 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions
Worked in 5 sets of 10 ab roll outs and 5 sets of 5 glute-ham raises.

Tim Babcock 06-27-2015 08:29 AM

Re: The Shed 'O Pain
 
10 goblet squats 35, 53, 72#
5 pull ups 0, 15, 30#
10 thoracic bridges
band shoulder stretches
3 rounds

A.
Every minute, on the minute, for 21 minutes:
Minute 1 Dumbbell Push Press x 6 reps started with 25# ended with 15#
Minute 2 Renegade Rows x 6 reps (went to 4 reps after 2 rounds)
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 Alternating Lateral Lunge x 12 reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches 40# (got some good cues from JT on these)
12 Push-Ups
12 Jumping Lunges
5 rounds

5 ring muscle ups and 2 strict bar muscle ups.

JT Kalnay 06-27-2015 09:06 AM

Re: The Shed 'O Pain
 
Saturday June 27, 2015

An hour of stretching and PT at the Shed 'o Pain, including 3 TGUs on each side at 15# and 20#. Very encouraging

Tim Babcock 06-28-2015 01:58 PM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff and his friend Beth.

Rice Bucket Routine

JT Kalnay 06-28-2015 03:23 PM

Re: The Shed 'O Pain
 
Sunday June 28th, 2015

We got 3.4 inches of rain at the farm in the last 48 hours.

I walked one lap around the farm in 27 minutes wearing muck boots.

Note to self: do not wash down triple strength fish oil capsules with Diet Coke. This is a lesson I shouldn't have to keep learning...

Tim Babcock 06-29-2015 08:32 AM

Re: The Shed 'O Pain
 
10 goblet squats 35, 53, 72#
5 neutral grip pull ups 0, 15, 30#
10 thoracic bridges
shoulder band stretches
3 rounds

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

B.
For time:
30 Russian Kettlebell Swings 53#
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees
6:53

10 ring muscle ups and 1 bar muscle up


All times are GMT -7. The time now is 08:11 AM.


CrossFit is a registered trademark of CrossFit Inc.