Re: The Shed 'O Pain
 

Sunday July 13, 2014

1 hour of mobility trying to get my back into place. Ouch.

Re: The Shed 'O Pain
 

2 problems
Shoulder Mobilization Routine
10 pronators each arm
5 rounds

Hangboard Workout
Hang 10 seconds on, 5 seconds off, for 6 repetitions (total time of 60 seconds hanging).
9 sets with 2 minutes rest in between.
Sloper, Large edge-half crimp, 2 finger pocket, Full crimp, Pinch, 3 finger pocket, Sloper, Large edge-half crimp, 2 finger pocket

Worked in 5 sets of 25 push ups and 12 ab wheels.

A bit of a grind today.

Re: The Shed 'O Pain
 

Monday July 14, 2014

Stretching, walked 10 minutes, back is slowly getting better, but still not 100%.

Re: The Shed 'O Pain
 

Warm Up
5 pull ups
10 push ups
15 air squats
3 rounds

A few walking lunges, dips, and muscle ups.

For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups
19:47

EMOM 10 minutes
odd minutes
5 deadlifts @ 225#
even minutes
1 strict bar muscle up

Finished up with 5 kipping bar muscle ups. Still hurts the shoulder a bit.

Re: The Shed 'O Pain
 

Tuesday July 15, 2014

Back is feeling better each day, but still not 100%

Mobility, stretching, PVC movements.

Walked 1 mile. (right butt, leg, and foot fell asleep, so I stopped walking...)

Re: The Shed 'O Pain
 

Yesterday...
Worked 12+ hours at my mom's cleaning up 4 trees that fell into the lake. Lots of cutting with a bow saw and carrying 100# logs.

Today:
2 problems
Shoulder Mobilization Routine
10 pronators
5 rounds

1 problem
5 Strict HSPU (alternated w/ GHDSU)
6 GHDSU (alternated w/ HSPU)
10 Reverse Wrist Curls (5 sets)
10 rounds

Finished with...
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-2 finger pocket
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
10. 20 second hang / 1 pull up (didn't quite get to 20 sec)

Re: The Shed 'O Pain
 

@Tim, cutting and carrying wood, the definition of "functional fitness!"

Wednesday
Walking and stretching, back feeling better, still not 100%

Thursday
Walking and stretching, back felt 100% injury-free, which is different than feeling 100%. Swam 7 minutes continuously (how did I ever swim 2.4 miles for Ironman?)

Friday
Walking and stretching, back felt nearly 100%. Did some air squats and planks.

Saturday
Walking and stretching, air squats and planks, PVC oly movements.
Wow it's amazing how much mobility you lose after 10 days!

Re: The Shed 'O Pain
 

JT- I'm glad you're feeling better.

Mobility Work
10 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Work
3 rounds

3 HBBS
45, 65, 95, 115, 135, 155#

Back Squat (5,3,1)
5 @ 75% 175#
3 @ 85% 195#
1 @ 95% 220#

3 RFT:
10 C2B Pull ups
10 Front Squats, 115#
10 Burpees
8:57

Double Under practice :confused:

EMOM 10 minutes
1 strict bar muscle up

Re: The Shed 'O Pain
 

Saturday July 19, 2014
With my nephew at the ACC kickoff event in Greensboro today.
He's getting kinda tall...

Re: The Shed 'O Pain
 

JT-He's standing on a step, right???

2 problems
3 TGU's each arm 35, 45, 53, 61, 72#
10 pronators

1 problem
10 push ups
10 reverse wrist curls
5 rounds

Finished with...
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-Sloper (added 10#)
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
10. 20 second hang / 1 pull up

Re: The Shed 'O Pain
 

Sunday July 20, 2014

Held a goblet squat for 5:42, it was painful.
Did mobility work.

Made it to the pier and back better than yesterday.

Spent an hour in the ocean.

A good day.

No, he's not standing on a step.

Re: The Shed 'O Pain
 

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

A few HSPUs, muscle ups, and kbs @ 2 pood.

"Nate"
2 muscle ups
4 HSPUs
8 KBS @ 2 pood
20 minute AMRAP
10 rounds
Kept it around 85%. Do not want to dig too deep right now.

Double under practice. I made some progress today.:)

Re: The Shed 'O Pain
 

@Tim, glad to hear there was some progress on dubs.

Monday July 21, 2014

Held an air squat (no weight) for over two minutes. Ouch.

Did mobility work.

Did 20 PVC snatches, 20 PVC C&J.

30 PVC OHS.

EMOM, 7 minutes, 3 burpees. This was hard, but not so hard I felt like puking. Will try 4 burpees next time.

Re: The Shed 'O Pain
 

2 problems
5 burpees
10 pronators each arm
5 rounds

1 problem
10 ring dips
10 reverse wrist curls
5 rounds

1 problem
8 GHDSU
5 rounds

Finished with...
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-2-finger pocket (add 5# next time)
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
10. 20 second hang / 1 pull up

Re: The Shed 'O Pain
 

Tuesday July 22, 2014

A fun birthday spent at the beach house with the kids.

Hit a three kid PR!

[url]http://youtu.be/-SXw1LTJPh4[/url]

Re: The Shed 'O Pain
 

Cool video JT! and Happy Birthday!

Mobility Work

10 wall balls
5 pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

3 Front Squats 45, 65, 95, 115, 135#

Front Squat (5,3,1)
5 @ 75% 155#
3 @ 85% 175#
1 @ 95% 195# (Hard)

Metcon
10 Rope Climbs
20 HBBS 155#
30 HSPU
0.7 mile Airdyne
14:41

Double Under Practice-Managed to string 17 together. Progress.

Re: The Shed 'O Pain
 

Wednesday July 23, 2014

Made it to the pier and back in 23:37, faster than last time.

Spent half an hour shoveling sand for an enormous sand castle.

Re: The Shed 'O Pain
 

2 problems
3 KB Arm Bars each arm 35, 35, 45, 45, 53#
10 pronators each arm
5 rounds

1 problem
15 push ups
10 reverse wrist curls
5 rounds

1 problem
10 hip extensions 0, 10, 15, 20, 35#
5 rounds

Finished with...
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-2-finger pocket (used 5#, next time 10#)
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
10. 20 second hang / 1 pull up

Re: The Shed 'O Pain
 

Thursday July 24, 2014

Hip and shoulder mobility

held a squat for 3:00

20 walking lunges on each side

15 pvc snatches

15 pvc c&j

10 PVC ohs

EMOM for 7 minutes
4 burpees (this was MUCH harder than 3 burpees EMOM, but doable, need to get to 5 then 6 then 7 then ...)

Doing PVC Oly practice in the sand is cool. A CrossFitter was jogging by and stopped and said "Nice form". That was cool.

Re: The Shed 'O Pain
 

Friday July 25, 2014

Pier and back in 22:17, fastest time this year, but a long way from a PR.

Am interested in taking a shot at a few of the Master's Games WODS, especially the DL ladder, might have had a chance to win that puppy....

Re: The Shed 'O Pain
 

Saturday July 26, 2014

Rest Day


Sunday July 27, 2014

Tweaked my lower back in the exact same spot simply standing up.
Back to square one.
D*mn.

Re: The Shed 'O Pain
 

Sorry to hear about your back, JT.

2 Problems
3 TGUs each arm 35, 45, 53, 61, 72#
10 pronators
5 rounds

Next...
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-2-finger pocket (10#)
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
10. 20 second hang / 1 pull up

Finished with...
Shoulder Mobilization Routine
Reverse Wrist Curls
3 rounds

Re: The Shed 'O Pain
 

2 Problems
5 pull ups
10 push ups
15 air squats
10 rounds

Worked in 5 sets of pronators and reverse wrist curls.

Re: The Shed 'O Pain
 

July 28-29-30

Stretching, walking, more stretching, trying to get upright.

The back is starting to recover, the light at the end of the tunnel is not a train.

Re: The Shed 'O Pain
 

Thursday July 31, 2014

Back felt a little better today.

Walked 1 mile.

Stretched.

Did 10 PVC snatches and 7 PVC C&J.

Re: The Shed 'O Pain
 

Friday August 1, 2014

Is it really August already?

Back continues to improve, did some walking and some body weight movements. Lots of stretching, a few strict pullups and a few T2B.

Did some coaching.

Might try to lift something light tomorrow.

Re: The Shed 'O Pain
 

Saturday August 2nd

Some easy oly movements, lots of mobility.

Walked 1 mile, biked 3.

Cheered on some box-mates (is that a word?) and friends at CrossFit 1513 partner comp.

Re: The Shed 'O Pain
 

Sunday August 3rd

Walked 2 laps around the farm (about 2 miles).

Shot baskets with my nephew for an hour (which included throwing him alley oop passes that he dunked, and helping him work on his spinning dunk move, but mostly rebounding 3 pointers).

Swam 600 yards in 15:54.

Re: The Shed 'O Pain
 

Monday August 4th, 2014

Back is feeling 95%, so I gave it a little test ride today.

10 snatches, ranging from 65# to 130#
8 c&j, ranging from 130# to 165#

10 OHS @ 45#
10 OHS @ 75#

all the snatches were squatch snatches (sort of, they weren't splits)
all of the c&j were squat cleans

Re: The Shed 'O Pain
 

Tuesday August 5th

Travel Day (lots of walking in airports carrying 20# briefcase)

Wednesday August 6th

Swam 19 minutes continuously

Thursday August 7th

Travel Day (lots of walking in airports carrying 15# briefcase)

Re: The Shed 'O Pain
 

7/30/14-8/7/14
Just got back from Ten Sleep on a climbing trip with Norm. Very nice trip. Did routes ranging from 10a-12a. Did three 12s each on second go. My favorite route was an 11b called Carbon Footprint. Had a very trad feel to it. Bottom was full on crack and the top was technical stemming. Awesome. We also saw some spectacular views and lots of wildlife. Including a bull moose that ran right by me. Awesome and kind of scary at the same time. We also did quite a bit of geocaching. Next time you talk to Norm ask him how he likes his burritos.;)

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

70 burpees
60 abmat situps
50 KBS 53#
40 pull ups
30 HSPU
27:07
Feeling a bit rusty. The hspu's took me a long time.

Re: The Shed 'O Pain
 

@Tim, excellent trip report, glad you are home safe and sound. Getting gored by a bull moose would have been a bit of a downer...

Friday August 8, 2014

lots of stretching, my back is 99% of the way back in.

Held a goblet squat holding a 25# weight for 5:42.
This really hurt.

Did 10 OHS empty handed with my toes 2" from the wall.
Did 10 OHS with a 45# bar.
Did 10 front squats with a 45# bar.

Held an OHS with a 45# bar for 1:07.
This may have been the most painful thing I have ever done in athletics.
:bash0000:

Held an OHS with a 45# bar for 1:08.
This was worse.

Rowed 500m in 2:22
Rowed 500m in 1:41

100 single unders
20 alternating single unders double unders

42 consecutive double unders (then I sat down for a long time while the room spun)

Re: The Shed 'O Pain
 

Saturday August 9, 2014

Back is feeling nearly 100%.

Walked 1 mile.

Oly Practice at Rubber City Weightlifting
Squat snatches to 70kg, missed twice at 75kg.
Squat clean and jerk to 100kg.
Missed at 105kg.

So that's a total of 170kg. Need 182kg to qualify for next year's pan ams at my current weight. Need 205 to qualify for next year's Worlds at my current weight. Am going to continue on with the experiment of switching to squat snatch from split snatch and of switching to squat clean from power clean. I will continue the experiment until at least the American Master's on November 1st in Savannah Georgia. Will also continue to work towards getting into a lower weight class. The next class down is 105kg (231 pounds). There's still a significant way to go to get there...

Re: The Shed 'O Pain
 

Shoulder Mobilization Routine
2 rounds

10 KBS
2 ring dips
15 KBS
3 ring dips
25 KBS
5 ring dips
50 KBS
5 rounds
33:30
Used a 35# kettlebell and did Russian swings.

Not too bad. I have a nice blood blister on my left ring finger.

Re: The Shed 'O Pain
 

Sunday August 10, 2014

Good to be back in the shed 'o pain.
Witnessed the beginning of the 10,000 kb swing challenge.
Looked painful!

Goblet, air, and OHS mobility and warmup.
Pass throughs.

Front squats
3-3-3-3-3
45-65-95-105-115
Really focusing on getting some high quality volume

AMRAP
10 minutes at a steady pace so you don't have to stop
3 pullups
5 pushups
7 air squats
9 step ups (12" box)

100 single unders
39 double unders in a row (then had to lie down again)
Some GHD stretching

Re: The Shed 'O Pain
 

1 problem
5 pull ups
10 push ups
15 air squats
10 pronators
5 rounds

That's it for the day.

Re: The Shed 'O Pain
 

Monday August 11, 2014

Heart and lungs felt tired from yesterday's 10 minute AMRAP.

Mobility (pass throughs, goblet squat hold, OHS hold, ankle movements)

OHS 10x45

Practiced jumping with the bar in my pockets

snatches, 11 moves up to 155#

c&j, 11 moves up to 215#

Am still trying to learn the squat snatch and the squat clean.
They are coming, but slowly, and my butt still gets as high as my chest, which I am specifically trying to eliminate.

Re: The Shed 'O Pain
 

Shoulder Mobilization Routine
3 Front Squats 45, 65, 95#

10 KBS 35#
1 Front Squat @ 115#
15 KBS
2 Front Squat @ 115#
25 KBS
3 Front Squat @ 115#
50 KBS
5 rounds
39:40

"Patience is a virtue."

Re: The Shed 'O Pain
 

Tuesday August 12, 2014

Walked 3.25 miles, some in a drizzle, some in the rain.
[url]http://www.mapmyrun.com/workout/687166225[/url]

Then did some stretching and mobility.

Going to try to alternate lifting days with body weight and walking/swimming days.

Re: The Shed 'O Pain
 

Wednesday August 13, 2014

Back is nearly 100%.

Mobility work

Snatches to 155#
Still feel like I'm in the "two steps back" phase wrt learning the squat snatch.

C&J to 175#
Also still feel like I'm in the "two steps back' phase wrt learning squat clean.

2 sets of 5 front squats at 135#.