Re: The Shed 'O Pain
 

Mobility Work
10 wall balls
5 pull ups
5 burpees
10 band pull aparts
3 rounds

2 Front Squats
45, 65, 95, 115, 135, 155, 170, & 185#

75 clean and jerks @ 95#
11:55

AMRAP 6 minutes
3 muscle ups
Completed 8 rounds + 2 reps = 26 total reps

Workout from "CompetitorsWOD." Good workout!

Re: The Shed 'O Pain
 

1 problem
5 pull ups
10 push ups
15 air squats
15 rounds
Worked 5 sets of 10 pronators and reverse wrist curls.

Headed to the New with the family. I hope to get a little climbing and a lot of hiking in.

Re: The Shed 'O Pain
 

Friday April 18, 2014

Back safe and sound.
Hiked 52 miles, climbed more than 20,000 feet.
Descended more than 23,000 feet.
Did a high altitude burpee challenge at 15, 200'.
[url]https://www.youtube.com/watch?v=8wmMvzYHcmw[/url]

Here's the profiles for some of the hikes. Be sure to click on the "climbs" tab...
[url]http://www.mapmyrun.com/view_workout?w=534225938[/url]
[url]http://www.mapmyrun.com/view_workout?w=532230678[/url]
[url]http://www.mapmyrun.com/view_workout?w=537261768[/url]

Got in some impromptu L-sit weighted dips at Machu Picchu.

Happy to be back in the US of A.

Re: The Shed 'O Pain
 

Saturday April 19, 2014

First full day back in the US of A.

Welcome Home Sampler

10 pass throughs
10 foam rolls on the back
10 foam rolls on the thighs
10 leg swings each side
10 goblet squats with 20#
10 kbs with 20#
10 jumping pullups
10 box overs (20")
10 OHS with training bar (11#)
10 wbs 20#
10 trips across the balance beam
10 trips through the agility ladder
10 burpees
10 deadlifts with 135#

Re: The Shed 'O Pain
 

New River Trip with family.
Friday-Took a long walk along Endless Wall. Mary went with me. We had a good time.
Today-Climbed at Meadow with Mark Stevenson and Damon. Climbed decently. All new climbs to me. Did a 9, 10a, 11a, 11c, 12a, 9, and a 10. One hung the 11c and got to the anchors on the 12a on my third try. Great to climb at the New again.

Re: The Shed 'O Pain
 

Easter Sunday, April 20, 2014

Two laps around the farm (only recorded one of them)
[url]http://www.mapmyrun.com/workout/542629144[/url]

Re-introduction to CrossFit Sampler
10 jumping pullups
two minute goblet squat
10 deadlifts at 135#
ten pass throughs
ten times back and forth on the balance beam
ten double unders (which required about 45 single unders)
ten toe tap and side to side shimmy footwork slides
ten wall balls (6# to 9' target)
ten ring dips (with black band)
ten push presses with 35#
ten push ups on my knees
ten burpees

Training for Peru was all about walking uphill and doing box ups.
It got me in shape for Peru and got me over the 15,200 pass, but it is a completely different motor than required for CrossFit, or for anything "high intensity". Training for Oly lifting got me ridiculously fast and strong for a single lift, but doing ten of anything is a challenge. Have decided that competing in Oly lifting is not the right path for me b/c it produces a fitness and a body that I don't want. I want a 185# lean yoga climber runner biker swimmer crossfit play kickball with the kids body that is functional.

Re: The Shed 'O Pain
 

Mobility Work
10 KBS 35, 45, 61#
5 pull ups
5 burpees
3 rounds

Power Clean
Slowly worked up to 190#. I think that ties a PR. Tried 195# several times. Very close. One time I had it on my chest and just couldn't get my elbow under it fast enough. Next time.

100 pull ups
100 wall balls
17:14
I couldn't mentally stomp the gas pedal on the wall balls. Sub 15 minutes would be a good time for me.

EMOM for 10 minutes
20 double unders
By the end I was hitting all 20 pretty consistently.

Re: The Shed 'O Pain
 

@Tim, nice work experimenting with the Master's Wods! Did you hear about the forest fire burning at Endless?

Monday April 21, 2014

a.m., walked a mile on the treadmill
10 T2B
10 pistol attempts
10 dumbbell presses each arm

p.m., walked a mile outside, who knew that four laps of my boardwalk was a mile? [url]http://www.mapmyrun.com/workout/543982844[/url]

front plank, child's pose, left plank, cobra, right plank, goblet squat hold
10 OHS 45#
10 jumping dips
10 jumping C2B

Am going to try getting up from my desk twice a day or three times a day like this.

Re: The Shed 'O Pain
 

Tuesday April 22, 2014

AM
Walked a mile, did 40 bench presses each arm with 20# dumbells.
Held Warrior One on both sides as long as I could (which was about a minute each b/c it's really hard to hold my arms parallel to the horizon).

PM
walked a mile, 2 minute goblet squat, 5 snatches with 45#, 10 OHS with 45#, 15 wall balls with 11# ball to 10' target, held a hand stand and did 1" hspu for a minute.

Tomorrow I might try to move something heavier than 45# or 135#.

Re: The Shed 'O Pain
 

3 problems
3 TGU's 35, 45, 53, 61, and 72#
10 pronators
5 rounds

1 problem
20 push-ups
5 rounds