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

JT Kalnay 05-14-2015 01:38 PM

Re: The Shed 'O Pain
 
Thursday May 14, 2015

Walked up to the stadium.
Watched the Indians game.
Walked back.

On the walk back my back/hip/butt/leg actually felt okay.
When I sat back down at my desk they no longer felt okay...
Crap.

JT Kalnay 05-15-2015 02:16 PM

Re: The Shed 'O Pain
 
Friday May 15, 2015

Walked 3.3 miles.
Coached basketball.

Tim Babcock 05-15-2015 06:12 PM

Re: The Shed 'O Pain
 
1.25 mile run

5 rounds of Cindy
3:54

Good to get something in.

Tim Babcock 05-16-2015 08:33 AM

Re: The Shed 'O Pain
 
12 problems
Worked in 5 sets of 10 ab roll outs, bottoms up kettlebell presses, and various shoulder band exercises. Shoulder is still weak when externally rotating.

Hangboard Workout
10 seconds work + 10 sec rest alternating between sloper and full crimp. 15 rounds. 15#. 3 sets w/5 minutes between.
2 sets complete. Last set incomplete.

JT Kalnay 05-16-2015 12:40 PM

Re: The Shed 'O Pain
 
Saturday May 16, 2015

Morning Session
1 hour of stretching, rolling, and moving the 11# bar at the shed o' pain.

Afternoon Session
Nice walk in the rain, with my golf umbrella
[url]http://www.mapmyrun.com/workout/987826351[/url]

Tim Babcock 05-17-2015 09:00 AM

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

21-15-9 landmine thrusters (bar + 45#)
coupled with
9-6-3 15' rope ascents
18:55

10 inverted rows
20 push ups
3 rounds

1.4 mile run

JT Kalnay 05-17-2015 09:09 AM

Re: The Shed 'O Pain
 
Sunday May 17, 2015

A good hour spent moving slowly and stretching and moving the 11# bar in the SoP.

Tim Babcock 05-18-2015 04:07 PM

Re: The Shed 'O Pain
 
15 EMOM
2 TGU's (one each arm)
35, 35, 35, 35, 35, 45, 45, 45 45, 45, 53, 53, 53, 53, 53#

15 EMOM
10 KBS 35, 45, & finished with 53#
8 push ups
Started with American swings and quickly went to Russian swings.

10 bar muscle ups
Most with a band, a few without.

Simple but good workout tonight.

JT Kalnay 05-18-2015 05:56 PM

Re: The Shed 'O Pain
 
@Tim, TGUs and KB swings, yep, there's gold in them thar hills!

Monday May 18th, 2015

Swam 20 minutes continuous, it was REALLY cold.
Walked 4 miles.
This was the most picturesque of the 4:
[url]http://www.mapmyrun.com/view_workout?w=990912583[/url]

Tim Babcock 05-19-2015 04:28 PM

Re: The Shed 'O Pain
 
1 problem
KB push presses 20, 35, 35, 45, 53#/10, 8, 6, 4, 2 (left arm was hard, right was easy)
5 rounds

1 problem
10 ab roll outs
5 rounds

1 campus board lap
10 push ups
8 rounds

Tim Babcock 05-20-2015 03:21 PM

Re: The Shed 'O Pain
 
10 kbs 35, 45, 53#
5 strict pull ups
5 burpees
3 rounds

10 minute EMOM
odd 10 pull ups
even 10 goblet squats 20, 35, 45, 53, 53#

1.58 mile run
Very enjoyable.

JT Kalnay 05-20-2015 04:53 PM

Re: The Shed 'O Pain
 
Tuesday May 19, 2015

Did a little walking, my hip/back/butt hurt a lot, so I stopped.

Wednesday May 20, 2015

Coached basketball (which mainly consisted of pointing my finger and passing the basketball to free throw shooters)

Tim Babcock 05-21-2015 03:22 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 external rotations w/2.5#
5 rounds

Worked on a couple of harder problems for about 15 minutes.

E2MOM for 20 minutes
1 campus lap
10 push ups

A few band assisted bar muscle ups.

Had my follow up appointment with the sports medicine doctor. Still have significant weakness when externally rotating my left arm. I will soon have an EMG and MRI to map out a course of action. He said to keep training as tolerated.

JT Kalnay 05-21-2015 03:42 PM

Re: The Shed 'O Pain
 
@Tim, sorry to hear about the results of the follow up...

Thursday May 21, 2015

Back/Butt/Leg/Hip felt pretty good this morning.
Bent over to tie my shoe.
Back/Butt/Leg/Hip didn't feel so good anymore (e.g., fell to the floor shrieking in pain, would have called 911 if I could have reached my phone). After about ten minutes I managed to crawl to where I could grab the counter and pull myself up. While standing up my back "cracked" and the pain subsided. Double dosed Tylenol the rest of the day. Had cramps in the afflicted area the rest of the day but seem to be okay now. It's been pretty awful.

Tim Babcock 05-22-2015 05:06 PM

Re: The Shed 'O Pain
 
1.58 mile run

15 air squats
2 muscle ups
10 rounds
9:25

JT Kalnay 05-22-2015 06:24 PM

Re: The Shed 'O Pain
 
Friday May 22, 2015

Back/hip/butt/leg felt pretty good today.
Had a nice walk.
[url]http://www.mapmyrun.com/view_workout?w=996020727[/url]

Tim Babcock 05-23-2015 12:28 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Jeff today. JT joined us for some hiking.
17 laps spread out on Banana, Snoopy, and Crack top ropes.
Good to see Jeff and hang out with the guys.
Beautiful day!

JT Kalnay 05-23-2015 01:08 PM

Re: The Shed 'O Pain
 
Saturday May 23, 2015

Perfect spring weather. Went over to Hinckley to hang out with rock climber friends and do some hiking. Might work on my bike a little and go for a ride this evening.
[url]http://www.mapmyrun.com/view_workout?w=997287245[/url]

Tim Babcock 05-24-2015 09:37 AM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 35, 45, 53, 61, 72#
5 rounds

1 set of "Rock Prodigy" Hangboard Workout.

JT Kalnay 05-24-2015 01:49 PM

Re: The Shed 'O Pain
 
Sunday May 24, 2015

A good visit to the SoP.
Back/butt/hip/leg feeling better. Not 100%, but much better.
Did a variety of easy movements including goblet squat hold, ring rows, hanging from the bar, pushups on the knees, strict presses with 11# bar, upright rows, curls, slow muscle snatches with 11# bar, slow C&J with 11# bar. Then, this afternoon, went for a nice bike ride:
[url]http://www.mapmyrun.com/view_workout?w=998595377[/url]

followed by a 2 mile walk.

If my back is still good tomorrow, after all this, I think things are looking up.

Tim Babcock 05-25-2015 10:08 AM

Re: The Shed 'O Pain
 
Participated in Crossfit Tiffin's "Memorial Day Murph."
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
43:14
Happy with my time. Kept it about 80% the whole time. A comfortable pace with nothing hurting:)
Fun to do it with a big group of Crossfitters.

JT Kalnay 05-25-2015 10:39 AM

Re: The Shed 'O Pain
 
Monday May 25, 2015

Walked a mile around the farm carrying my rifle.

Did 20 rounds of:
5 ring rows,
10 pushups from the knees,
15 squats to a 20" box,
20 shots at a target about a hundred yards away.

Walked another mile around the farm carrying my rifle (whose barrel was smoking hot).

43:31 for the walking.
[url]http://www.mapmyrun.com/view_workout?w=999931353[/url]

42:24 for the calisthenics and shooting.
85:55 total.

Tim Babcock 05-26-2015 03:49 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
2 problems
10 ab rollouts
10 lateral raises 5#
external rotations
5 rounds

2 sets of the "Rock Prodigy" Hangboard Workout.
I ordered the "Rock Prodigy Training Center." Something new to keep it fresh.

JT Kalnay 05-27-2015 05:32 AM

Re: The Shed 'O Pain
 
Tuesday May 26, 2015

Walked a mile up the hill to the stadium for batting practice.
Walked a mile back down the hill home.
[url]http://www.mapmyrun.com/view_workout?w=1001685105[/url]

Moved 45# from ground to overhead 6 times (3 slow motion snatch like movements, 3 slow motion C&J like movements)

Watched the Cavaliers advance to the Eastern Conference Finals.

JT Kalnay 05-27-2015 12:12 PM

Re: The Shed 'O Pain
 
2 Attachment(s)
Wednesday May 27, 2015

Walked a mile up the hill to the stadium.
Watched the Indians beat up the Rangers.
Had three hot dogs and two lemonades.
Walked the mile back down the hill home.
[url]http://www.mapmyrun.com/view_workout?w=1002944557[/url]

Tim Babcock 05-27-2015 03:48 PM

Re: The Shed 'O Pain
 
Looks like you had a good time JT.

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

2 Deadlifts @ 135, 155, 185, & 205#
then 6 sets of 2 reps @ 240#.

10 minute EMOM
2 muscle ups
10 double unders

A bit of mobility work.

JT Kalnay 05-28-2015 03:00 PM

Re: The Shed 'O Pain
 
Thursday May 28, 2015

Rode my bike down to Ctown CrossFit

Stretched

Moved the 11 pound bar around for about 10 minutes

Stretched some more

Rode my bike back up the hill home.

It'll be real interesting to see how my butt/back/hip/leg respond to moving the 11# bar from ground to overhead...

Tim Babcock 05-28-2015 04:52 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Spent the first 45 minutes of my workout time setting up my new hangboard.
Then did 3 sets of hangs.
Hangboard is up with pulley system in place.

JT Kalnay 05-30-2015 08:14 AM

Re: The Shed 'O Pain
 
Friday May 29, 2015

Enforced Rest day as I re-aggravated my psoas on Thursday.


Saturday May 30, 2015

Did a little mobility work and lots of rolling.
Did some ring rows and pushups on the knees.
Back/Butt/Hip/Leg hurt again, but I don't think as bad as the initial injury.

Tim Babcock 05-30-2015 08:35 AM

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

1 problem
10 push ups
5 rounds

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

Worked in 10 sets of 2 strict HSPUs.

Tim Babcock 05-31-2015 09:02 AM

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

A.
Three rounds of:
Back Squat x 10 reps @ 95, 115, & 135#
Rest 60 seconds
Ring Dips x 10 reps
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

V-Ups were ugly.

B.
For time:
Run 800 Meters
immediately followed by…
Five rounds of:
12 Push-Ups
12 Box Jump-Overs
immediately followed by…
AirDyne 1 mile
14:53

Some mobility work.

Tim Babcock 06-01-2015 09:05 AM

Re: The Shed 'O Pain
 
12 boulder problems
Worked in 6 sets of 10 push ups and reverse wrist curls

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions
This workout take 75 minutes.

Worked in 3 TGUs with each arm @ 35, 45, 53, 61, & 72# during rests.

JT Kalnay 06-01-2015 10:33 AM

Re: The Shed 'O Pain
 
Sunday May 31, 2015

Was supposed to play a baseball game at Jacob's Field, but we got rained out. Instead, we took batting practice in the cages under the stadium. I took way too many swings and strained my left side. Last night was excrutiatingly painful.


Monday June 1, 2015

Pulled on my fleece and mittens and walked down to CTown CrossFit. It was 47F out! Did some stretching and mobility work. Moved around the 11# bar. Walked back home. The walking helped relieve some of the agony in my side.

JT Kalnay 06-02-2015 01:04 PM

Re: The Shed 'O Pain
 
Tuesday June 2, 2015

Actual temp 44F when I woke up, wind chill 34. Wind chill? On June 2nd? Really????

Bundled up and went for a nice 3 mile walk, which was surprisingly pain free!
[url]http://www.mapmyrun.com/view_workout?w=1011248947[/url]

Tim Babcock 06-02-2015 03:31 PM

Re: The Shed 'O Pain
 
Pain free is always good!

10 KBS 35, 45, 53#
5 pull ups
5 burpees
Shoulder band stretches
3 rounds

5 Rear-Foot Elevated Split Squats each leg. These really hit the legs hard with not much load on the back.
0, 20, 35, 40, 50#

5 Strict barbell presses
11, 31, 41, 61, & 81#
Last set things started to get hard for my left arm. I will keep it light until things get better.

2 minute AirDyne 0.68 miles
1 minute rest
2 minute Strict pull ups 21 reps
1 minute rest
2 minute Push ups 54 reps
1 minute rest
2 minute Air squats 65 reps
An enjoyable metcon.

A few band assist bar muscle ups and 6 ring muscle ups. Two with 8#.

JT Kalnay 06-03-2015 05:24 PM

Re: The Shed 'O Pain
 
Wednesday June 3, 2015

Coached basketball.
I was curious how much ground I actually cover during a practice, so I used MapMyRun today and it came out to 2.5 miles. That explains this evening's aches and pains!

JT Kalnay 06-04-2015 03:26 PM

Re: The Shed 'O Pain
 
Thursday June 4, 2015

First day of the 2015 NBA Playoffs.

Walked down to CTown.
Stretched.
Moved a little weight around.
Walked home.

I think I have to accept that how I feel is the "new normal" and figure out what I can do with what I've got. I don't know if that's maturity, resignation, or delusion.

Tim Babcock 06-04-2015 03:58 PM

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

Rock Prodigy Hangboard Workout
Complete workout-6 grips positions

Worked in 5 sets of 10 hip extensions and ab roll outs.

Tim Babcock 06-05-2015 04:14 PM

Re: The Shed 'O Pain
 
10 wall balls
5 strict pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

6 Front Squats @ 45, 65, 95, 115, & 135 (felt hard)

Between sets I did 4 sets of 8 DB presses @ 10#

5 rounds for time:
6 strict pull ups
8 burpees
12 wall balls
5 rounds

Mowed the yard.:rolleyes:

JT Kalnay 06-05-2015 07:03 PM

Re: The Shed 'O Pain
 
Friday June 5, 2015

Walked three miles very briskly at Brecksville Reservation.

Hip is what it is...


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