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Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 6 Deadlifts @ 135 & 165# A. Four sets of: Deadlifts x 6 reps 205, 205, 225, 245# Rest 60 seconds Supine Hamstring Curls with Medicine Ball x 20 reps Rest 60 seconds Kneeling Banded Hip Thrusts x 15 reps Rest 60 seconds B. Every 5 minutes, for 15 minutes (3 sets): 7 Strict Pull-Ups 21 Push-Ups 42 Air Squats Complete each set as quickly as possible and note times for each. 2:27 2:12 1:55 Mobility Work |
Re: The Shed 'O Pain
2 problems
3 TGUs 35, 45, 53, 62, 71# 10 pronators 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each Worked in mobility work. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – KB Front Squat x 6 reps 35/35, 35/45, 45/35, 45/53, 53/45 Station 2 – Strict Handstand Push-Ups 10 reps 10, 10, 10, 8, 7 Station 3 – Supine Ring Row x 10 reps Station 4 – Reverse Snow Angels x 15 reps 2.5# plates B. Three sets of: Wall Handstand Hold x 45 seconds Rest 30 seconds Couch Stretch x 90 seconds each leg Rest 30 seconds 10 Hawaiian Squats each leg Hero Pose-Working on it. |
Re: The Shed 'O Pain
Yesterday
Climbed at Hinckley with several of my friends. 15 laps. Great for a summer day. Later at the Shed I did some mobility work. Today Bouldered at Rock Mill with Jeff and Robert. Great session. Afterwards Jeff and I spent 20 minutes on mobility. Jeff showed me some Yoga positions. Awesome! |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Four sets of: Push Press with 35# KBs x 10 reps Rest 60 seconds Strict Supinated-Grip Pull-Ups x 8 reps Rest 60 seconds KB one-arm rows x 8 reps each side 53# Rest 60 seconds Band Pull-Aparts x 20 reps Rest 60 seconds B. Complete as many reps as possible in 10 minutes of: Air-Dyne 1 mile Dumbbell Man-Makers x Max Reps (Push-Up, Power Clean, Push Press) 33 reps with 25# DBs Mobility Work + 5 strict ring muscle ups |
Re: The Shed 'O Pain
2 problems
10 thoracic bridges 10 pronators 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each Worked in mobility work. 8 campus laps on sloper rungs on the 2 minutes. |
Re: The Shed 'O Pain
Saturday 6/25/2016
Climbed at Hinkley with some of my favorite people in the world (Tim, Rick, Norm, Robert and Nahomi). Not the best conditions, but not horrible either. Managed to get in 12 routes but took a couple of falls off of wet holds. Sunday 6/26/2016 Bouldered at The Rock Mill with Tim and Robert. I haven't climbed two days consecutively in a long time but managed to do alright. I flashed an Orange, a blue, and a white route and had a great time working some hard routes with Tim. After climbing, when the fingers hurt to much climb any more, Tim and I did a short session of stretching, mostly hip opening poses. I need to put together simple hip opening routine that we can do after climbing sessions. Monday 6/27/2016 Ran 2mi. very slowly Tuesday 6/28/2016 Ran 2mi. very slowly but I actually started to feel better on the second mile. Still no strength in my legs but I was able to open up my stride a little bit. It almost felt like running as opposed to the pathetic plodding I've been doing lately. |
Re: The Shed 'O Pain
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds 6 deadlifts @ 135# A. Deadlift x 6 reps 185, 205, 225, 250# Rest 60 seconds Weighted Box Step-Ups x 6 reps each leg 20# weight vest Rest 60 seconds Dumbbell Bench Press x 8 reps 40# DBs Rest 60 seconds B. Three rounds for time of: 15 Wall Ball Shots 10 Burpees 5 Box Jump-Overs 6:51 10 minutes of Mobility Work |
Re: The Shed 'O Pain
2 problems
TGUS 5-4-3-2-1/35-45-53-62-71# 10 pronators 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each Worked in mobility work and 5 sets of 5 strict HSPUs 10 campus laps on sloper rungs on the minute. (9:07) 2 hour session today. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Every 2 minutes, for 18 minutes (3 sets each): Station 1 – Front Squat x 6 reps 95, 115, 135# Station 2 – 15 ab wheel roll outs Station 3 – Banded Kneeling Hip Thrust x 20 reps B. Every 4 minutes, for 12 minutes (3 sets), for times: 20 Push-Ups 20 Kettlebell Swings 40 Air Squats 2:25 2:17 2:10 Mobility Work + 5 ring muscle ups and 2 strict bar muscle ups (no doubters) |
Re: The Shed 'O Pain
3 Rounds NFT of:
16 Dumbbell Thrusters 12 Ring Rows 0.25 mile Air-Dyne shoulder mobilization routine 60 seconds of double unders 40, 50, 60 60 second rest 60 seconds HS Hold 60 second rest 10 KB snatches (5 each arm) 35, 45, 53# 60 second rest 10 minute AMRAP 5 pull ups 10 wallball shots 15 push ups 5 rounds 10 minutes of mobility work |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – Air-Dyne 0.25 mile Minute 2 – 15 Kettlebell Swings 53# Minute 3 – 10 Thrusters 40# DB Minute 4 – 5 Strict Pull-Ups B. Goblet Squat @ 53# 10-9-8-7-6-5-4-3-2-1 Push-ups 20-18-16-14-12-10-8-6-4-2 Done as couplet. 8:22 Mobility Work |
Re: The Shed 'O Pain
Bouldered with Jeff at Rock Mill on Sunday (7/3). Good session.
Today 2 problems 10 Thoracic Bridges 10 pronators 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each High gravity day. I had to back off on some of the weights. Worked in mobility work. 10 campus laps on sloper rungs on the minute. (7:36) |
Re: The Shed 'O Pain
Wednesday 6/29/2016
Run 2mi. very slow Thursday 6/30/2016 Run 2-1/2-ish mi. very slow Friday 7/1/2016 I had intended to run early, but it rained all morning. Spent the rest of the day (12:30-7:00) downtown at the Westin Hotel for day one of Over the Edge with Hattie Laurlham foundation. We did 10 VIP rappels and then the ropes volunteers training. Saturday 7/2/2016 Over the Edge main event (7:30-5:00) helping people go over the edge to raise money for Hattie Laurlham. 62 participants raised the $1500 minimum to be able to rappel off the Westin Hotel in downtown Cleveland. What a great day. Sunday 7/3/2016 Bouldered with Tim at the Rock Mill in Akron. We had a great session sending a bunch good problems. It was also nice talking with Nate about the possibility of a guide book to Whipp's Ledges and getting to see and catch up with Ames Wilcox. Monday 7/4/2016 I DID NOTHING! Tuesday 7/5/2016 Run 2-1/2-ish mi. very slow I felt better than I have lately, but still not where I want to be. |
Re: The Shed 'O Pain
5 Deadlifts 135, 185, 205#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds Six sets of: Deadlift x 2 reps 240# Rest 60 seconds Dumbbell Bench Press x 10 reps 40# DBs Rest 60 seconds Double-Under Practice x 25 Rest 60 seconds 5 minute EMOM 20 KBS 35# Mobility Work 5 strict ring muscle ups + 2 strict bar muscle ups |
Re: The Shed 'O Pain
10-15 second hangs on various holds
10 push ups 10 pronators 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each New grips 15 HSPUs 1-2-3-4-5 (a little deeper) 10 campus laps on sloper rungs on the 45 seconds. (6:52) |
Re: The Shed 'O Pain
Wednesday 7/6/2016
Run 2 mi. very slow The first mile felt terrible, but I started to loosen up a little on the second mile. Friday 7/8/2016 Swim. I spent about an hour in the pool doing some easy laps alternating front crawl and breast stroke. I felt pretty good but the endurance wasn't there. Still, not bad for the first time in the pool in well over a year. |
Re: The Shed 'O Pain
Saturday 7/9/2016
Bouldered at The Rock Mill with Tim, Norm, Robert and Nahomi. It was a very good day. I had a couple of good sends; I flashed a blue, sent the thin white that Tim had done a couple weeks ago and sent the blue with the hard finish that Tim and I worked last week. |
Re: The Shed 'O Pain
Yesterday
Bouldered with Jeff, Norm, Robert, and Nahomi at Rock Mill. Good time. Today 5 Deadlifts 135, 185, 205# 10 inverted rows 5 burpees shoulder mobilization routine 3 rounds Six sets of: Deadlift x 2 reps 240# Rest 60 seconds Kneeling Banded Hip Thrusts x 20 reps (green band) Rest 60 seconds Push ups x 20 Rest 60 seconds Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings Rest 3 minutes between sets, and complete a total of 3 sets. 2 + 9 2 + 14 3 rounds Mobility Work (10 Minutes) |
Re: The Shed 'O Pain
1 problem
10 pronators gentle hang on first team 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each Worked in 5 sets of 10 hip extension and 10 ab roll outs. 10 campus laps on L Metolius rungs on the the minute (3 misses). My pinkie started bleeding and that made it a bit slippery. I didn't occur to me to stop. JT would have had fun with that one:). Rice Bucket Routine. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Four sets of: Turkish Get-Ups x 2 reps each arm 45, 53, 62, 71# Rest 60 seconds Goblet Squats x 10 reps 45, 53, 62, 71# Rest 60 seconds Kettlebell Swings x 20 reps 45, 53, 62, 71# Rest 60 seconds Pull-Up Bar Pull Overs x 5 reps Rest 30 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 10 Wall Ball Shots 0.25 mile Air-Dyne 6 rounds Mobility Work + 5 strict ring muscle ups + 5 strict bar muscle ups |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – 10 Goat Bag Swings 35, 45, 53, 62# Station 2 – 6 Strict Supinated-Grip Pull-Ups Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps B. Complete as many rounds and reps as possible in 12 minutes of: 12 Alternating Reverse Lunges with 25# DBs. (50#) 9 Ab roll outs 6 Strict Handstand Push-Ups 6 rounds even 15 minutes of Mobility Work |
Re: The Shed 'O Pain
Yesterday
Bouldered with Norm and Mary at Rock Mill. Tried the first set of comp problems. Hard. Today 10 goblet squats 25, 30, 40# 5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds For time: 0.5 mile Air-Dyne 30 Kettlebell Swings 53# 20 Burpees 1 mile Air-Dyne 20 Burpees 30 Kettlebell Swings 53# 0.5 mile Air-Dyne 13:39 5 strict ring muscle up 0, 0, 8, 8, 20# + 1 strict bar muscle up Right knee is a little tender today. Felt better after warming up. "Add it to the list." |
Re: The Shed 'O Pain
Bouldered at Rock Mill with Jeff. Good session. Made progress on blue route from Thursday and sent purple route with some beta from Jeff.
Later at the Shed: 200 push-ups Rice Bucket Routine 5 sets of 10 pronators each arm |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Every 2 minutes, for 18 minutes (3 sets each): Station 1 – Front Squat x 6 reps 95, 115, 135# Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides Station 3 – Banded Hip Bridges x 25 reps B. 1 15' rope ascent 10 Wallballs 15 KBS 1.5 pood 20 Double Unders 7 rounds 18:46 (I did this workout in 19:33 in 11/2012 with Eric at Seneca East. I miss those days.) 10 minutes of mobility work. |
Re: The Shed 'O Pain
1 problem
10 push ups 10 pronators gentle hang on first team (5-10 seconds) 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each 10 campus laps on L Metolius rungs on the the minute (0 misses). Rice Bucket Routine Rail Balance Practice |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. 5 rounds 3 TGUs each side 35, 45, 53, 62, 71# 60’ 3 weighted pull ups 10, 20, 30, 40, 50# (didn't quite get chin above bar on last 50# rep) 60’ 10 banded reverse hyperextensions on ghd (I had to play with this.) 60’ B. For time: 1 mile on Air-Dyne 30 Thrusters 40# DB 0.5 mile run 10:05 (my goal was sub 10 minutes. I should have pushed a little harder.) 5 strict muscle ups 0, 0, 8, 10, 20#(used my vest on the last rep, made the transition much harder) 1 strict bar muscle up (no doubter) |
Re: The Shed 'O Pain
1 problem
10 push ups 10 pronators gentle hang on first team (5-10 seconds) 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each Worked in 5 sets of 5 Strict HSPUs. 12 campus laps on L Metolius rungs on the the minute (1 miss). Rice Bucket Routine |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds Deadlift X 6 @ 135# A. Four sets of: Deadlift x 6 reps 205, 225, 225, 225# Rest 60 seconds Lateral Lunge (w/plate) x 10 reps 10, 15, 15, 15 Rest 60 seconds Single-Arm Kettlebell Row x 10 reps 53# Rest 60 seconds 15 ab roll outs Rest 60 seconds B. “Lucky Sevens” Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps 24" 7 Burpees 7 Kettlebell Swings 62# 5 rounds + 3 reps Mobility Work + 6 strict ring muscle ups Good workout with Mary on a hot and humid day. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A few reps of back squats at 95 and 135# A. Three sets of: Back Squat x 6 reps 135, 145, 155# Rest 60 seconds KB PushPress x 8 reps 35# KBs Rest 60 seconds Plank from Elbows x 45 seconds (last set I put a 25# plate on my back) Rest 60 seconds B. For Max Reps 4 minutes of Air-Dyne 1.28 miles Rest 60 seconds 3 Minutes of Kettlebell Swings (24 kg) 64 reps Rest 60 seconds 2 Minutes of Goblet Squats (24 kg) 30 reps Rest 60 seconds 1 Minute of KB Push Press 2 35# KBs - 15 reps Suckfest! 10 minutes of mobility work |
Re: The Shed 'O Pain
1 problem
10 push ups 10 pronators gentle hang on first team (5-10 seconds) 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each 8 campus laps on L Metolius rungs and 4 on sloper rungs on the the minute. Rice Bucket Routine Driving to Wyoming tomorrow to climb at Wild Iris with Norm.:) |
Re: The Shed 'O Pain
Hey Tim- I'm going to post here from time to time if you don't mind. I'm over on the 50 and over board. JT was one of my admired posters on that board. He is missed over there....... the 50 and over board keeps getting less and less activity. Patrick
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Re: The Shed 'O Pain
July 26, 2016 Tuesday
WU: Run 400M then, 10 PVC Good morings 20 Airsquats 10 Push-ups 20 Walking lunges 10 Pull-ups 20 Cradle-rocks Strength: Work up to a heavy set of 5 Dead-Lift 8@135, 5@185, 5@205, 5@225, 5@235, 2@255 WOD: 21-15-9 Hang Clean, Burpee over the Bar, DU/SU 21 Hang Clean 21 Burpee over Bar 100DU / 200SU15 15 Hang Clean 15 Burpee over Bar 75DU / 150SU 9 Hang Clean 9 Burpee over Bar 50DU / 100SU Tabata Sit-ups 8 was my lowest, 11 my Max. 12:15 Did SU Nice and Hot today....Like 108F and supposed to stay this way and get warmer the next couple of days. Of course I do the 5:30PM class which is the HOTTEST point of the day in our area.... weird being HOT'est so late in the day |
Re: The Shed 'O Pain
July 29, 2016 Friday
WU: Get loose and stretch, do a few movements WOD: "Fight Gone Bad" 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20") 1:00 Push Press (75/55) 1:00 Row (Calories) 1:00 Rest got 212 did ladies RX, last time I got 192, but I think I did Men's RX. This is a good one, ya when its 102F........:yikes::yikes: |
Re: The Shed 'O Pain
Friday 7/29/2016
Swim: Breaststroke 200m, Front crawl 4x 400m, Breaststroke 200m The whole workout took an hour. I was actually starting get some timing back and feel comfortable in the water. Saturday 7/30/2016 Climb: Bouldered with Robert and Nahomi at The Rock Mill. Had a good session, about three hours. I mostly worked the week three comp problems. I flashed 100 through 800 and got the 900 after a little work. 1000 and up were just WAY out of my reach. Sunday 7/31/2016 Bike: I rode for about an hour down in the Chagrin River valley near Squire's Castle. It's about a twenty-mile loop from my house. I don't have real numbers (distance and speed) because the battery in my computer died. Apparently they do that when not in use for over a year. It's probably better that I don't know how slow I was. It rained a bit but not very hard. Just enough to force me to clean my bike. |
Re: The Shed 'O Pain
August 1, 2016
WU: Run 400M then 30 Situps 25 pushups 20 air-squats 15 PVC Pass thrus 10 Pullups Power Snatch 55 3x Sq Snatch 65 3x WOD: Chief 5 Rounds 3Min AMRAP 3 Cleans 135/95 6 Push-Ups 9 Air-Squats Rest 1Min. between rounds. We had so many people in class tonight that we did a Partner WOD of Chief 20 Rounds total continuious 1 Athlete does 1 round / the other rests we got 9:42..... We should have done 25 or 30 rounds I think...... |
Re: The Shed 'O Pain
Friday 8/5/2016
Swim: Breaststroke 200m, Front crawl 1600m, Breaststroke 200m Hey Patrick Tonge, those temps are crazy. Where do you live? |
Re: The Shed 'O Pain
Back from Wild Iris climbing trip with Norm. I had a great time. We did a ton of climbing. We also played disc golf and went mountain biking.
7/28/16 Wednesday* Wild Iris, Ok Corral Annie Get Your Drill 5.9 Onsight Greenhorns in Velvet 5.8 Onsight Doob Loob 5.10b Onsight Whips, Chaps, and Chains 5.11d 2nd go Back in the Saddle 5.10c 1 fall Red as a Blooming Rose 5.11a falls 7/29/16 Thursday* Wild Iris, Ok Corral Red Rider 5.10a. Onsight Winchester Pump 5.11b Onsight Diamond and Rain 5.12a (Falls) Did all the moves. A Man from Laramie 5.10c Onsight 7/30/16 Friday* Wild Iris, Ok Corral Western Grip 5.10b Onsight Rooster Cogburn 5.12a 2nd go (Great climb with 3 cruxes. Easier 12a with the correct beta.) Wrong End of a Gun 5.11c 2nd go The Duke 5.11a 2nd go Never Sit With Your Back to the Door 5.10b Flash Sunday: Main Wall, Five Ten Wall Indian Country 5.10b onsight Rode Hard Easy Ridin 5.10d onsight Tomahawk Slam 5.12a 3 attempts-Last attempt one fall Belle Star 5.11a Flash Five Ten Wall Ryobi Wrangler 5.11a Flash (I think) Monday The North Country The Trailhead Domestic Disturbance 5.10b onsight Unknown 5.10c onsight Unknown 5.10c onsight (No Name)5.11b/c 2nd go Where the Wild Things Are Devil's in Baggy Pants 5.11b Flash Tuesday: Disc Golf Mountain Biking in Sinks Canyon Wednesday: Main Wall Take Your Hat Off 5.10b onsight Easy Ridin' 5.10d hangs Tomahawk Slam 5.12a redpoint!-3rd go of day Arizona Cowgirl 5.11c Flash Cowboy Poetry 5.11b 1 fall I'm taking a few days off of climbing and focusing on slowing ramping up fitness training. Welcome Patrick to "The Shed 'O Pain" log. We also miss JT! I think of him almost everyday. I miss his friendship and encouragement as do all his friends. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 6 deadlifts @ 135# A. Three sets of: Deadlift x 6 reps 185, 195, 205# Rest 60 seconds Banded Hip Bridges X 10 reps Rest 60 seconds Double-Unders x 25 reps Rest 60 seconds B. 15 KBS 35# 5 Goblet Squats 5 Push ups 10 rounds 12:16 Mobility Work 5 strict ring muscle ups and 1 strict bar muscle up. I used conservative weights on everything. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Five sets of: Front Squat x 6 reps 95, 105, 115, 125, 135# Rest 60 seconds KB Push Press x 10 reps 2 35# KBs Rest 60 seconds B. Five rounds for time of: 6 Strict Pull-Ups 8 Burpees 12 Wall Ball Shots 11:51 Mobility Work |
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