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Re: The Shed 'O Pain
Jeff-I'm glad you're using your new bar.
10 goblet squats 35, 45, 53# 5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 5 deadlifts @ 135 A. Three sets of: Deadlift x 8 reps 185, 205, 225# Rest 60 seconds Single-Leg Hip Bridge x 12 reps each side Rest 60 seconds Single-Arm Row x 10 reps 53# Rest 60 seconds B. Every 90 seconds, for 15 minutes (10 sets): 12 Russian Kettlebell Swings 53# 12 Hand-Release Push-Ups C. Two sets of: Supine Ring Rows x 10 reps Rest 60 seconds Ab Roll Outs x 15 reps Rest 60 seconds |
Re: The Shed 'O Pain
Thoracic Bridge
Naked Get-ups (naked, in this case, means no weight) 3 TGUs 35, 45, 53, 62, 71# 60 seconds rest 5 kipping pull ups 60 seconds rest 5 rounds 1 mile run 7:55 A light workout tonight.:) |
Re: The Shed 'O Pain
Monday, 5/2/2016
Treadmill Run: 0.5mi @3.5mph, 2.0mi @6.0mph, 0.5mi @3.5mph A VERY light workout. I felt good for the first mile but got tired quickly. Nothing today, had to get the yard work done while the weather was cooperating. |
Re: The Shed 'O Pain
2 problems
10 push ups 10 pronators 5 rounds RPTC Hangboard Workout 4 grips @ 3 sets each Worked in an additional 150 push ups. |
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 A. Every 4.5 minutes, (6 sets): Run 200 Meters 20 Russian Kettlebell Swings 53# 40 Double-Unders B. Two sets of: Hawaiian Squat/Couch Stretch x 90 seconds each side Prone Plank x 60 seconds 5 strict muscle ups Mary joined me tonight. Nice to workout with someone, especially my daughter. |
Re: The Shed 'O Pain
10 goblet squats 35, 45, 53#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds Four sets of: Front Squat x 6 reps 95, 115, 135, 155 (2) Rest 60 seconds Goblet Walking Lunges x 16 reps 35# Rest 60 seconds Push-Ups x 20 reps Rest 60 seconds Nose-to-Wall Handstand Hold x 45 seconds Rest 60 seconds Practiced forward rolls on my mats. Actually made me a little nauseous. |
Re: The Shed 'O Pain
Climbed at Hinckley with family and friends. Very nice day. Fun.
Rice bucket routine when I got home. |
Re: The Shed 'O Pain
10 goblet squats 35, 45, 53#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 3 deadlifts @ 135, 185, 205# A. Three rounds of: Deadlift x 3 reps 225, 245, 265 Rest 60 seconds Dumbbell Bench Press x 10 reps 40# DBs Rest 60 seconds Ab Roll Outs x15 reps Rest 60 seconds B. Four sets of 3-minute sprints with 2 minutes rest between. 5 Pull-Ups 10 Push-Ups 15 Air Squats 3 + 12 reps, 3 + 15 reps, 3 + 5 reps, 3 + 5 reps 1 mile run |
Re: The Shed 'O Pain
2 problems
10 push ups 10 pronators 5 rounds RPTC Hangboard Workout 4 grips @ 3 sets each Worked in 5 sets of 3 HSPUs with 1.5" deficit. Goblet squat holds. |
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 A. Three sets of: Back Squat x 6 reps 135, 155, 185 (5) Rest 60 seconds Bottom’s Up Kettlebell Walk x 25 yards each arm 20# Rest 60 seconds Double-Unders x 50 reps Rest 60 seconds B. In teams of two, alternate sets to complete four each of: 0.25 mile Air-Dyne 20 Air Squats 30 Kettlebell Swings 53# Mary and I did this in 20:41. 5 ring muscle ups and 1 bar muscle up. |
Re: The Shed 'O Pain
2 problems
3 TGUs 35, 45, 53, 62, 71# 5 rounds RPTC Hangboard Workout 4 grips @ 3 sets each Worked in 10 sets of 10 push-ups. |
Re: The Shed 'O Pain
10 goblet squats 35, 45, 53#
5 strict pull ups 5 burpees shoulder mobilization routine 3 rounds 6 deadlifts @ 135, 185# A. Three sets of: Deadlift x 6 reps 205, 225, 245# Rest 60 seconds 3 rope ascents 15’ Rest 60 seconds Strict HSPUs x 10 Rest 60 seconds B. 10 rounds 5 pull ups 10 push ups 15 air squats 11:30 C. 1 mile run |
Re: The Shed 'O Pain
2 problems
10 push ups 10 pronators 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each Worked in 10 sets of 5 ring dips. |
Re: The Shed 'O Pain
10 goblet squats 35, 45, 2-35#
5 strict pull-ups 0, 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Four sets of: Double KB Front Squat x 6 reps 2-53# KBs Rest 60 seconds Turkish Get-Ups x 4 reps (2 each side) 35, 53, 72, 72# Rest 60 seconds 10 kipping pull-ups Rest 60 seconds B. Three rounds for time of: 30 Wall Ball Shots 20 Burpees 10 Box Jump-Overs 17:58 5 strict muscle ups 0.5 mile run |
Re: The Shed 'O Pain
2 problems
10 thoracic bridges 10 reverse wrist curls 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each Worked in some 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. For max reps: Strict Pronated-Grip Pull-Ups 11 Rest 90 seconds Strict Mixed-Grip Pull-Ups 8 Rest 90 seconds Strict Supinated-Grip Pull-Ups 7 B. For time: Air-Dyne 1 mile 20 Burpees over parallette. 40 Thrusters (40#) 10:54 |
Re: The Shed 'O Pain
Bouldered at Rock Mill with Jeff and Beth. Climbed decently for a couple of hours. My finger then got sore.
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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 A few muscle ups, HSPUs, and KBSs. Strict Nate 20 min AMRAP 2 strict muscle ups 4 strict HSPUs 8 KBS 53# 10 rounds + 1 rep 100 push ups 5:09 1 mile run 100 push ups 4:55 Hip stretches JT's wife, Sue, is coming to visit the Shed this morning. I'm excited to share the Shed with her. |
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. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 20 minute AMRAP 5 chest to bar pull-ups 10 ring dips 15 goblet squats 25# 9 rounds + 5 reps 1 mile run |
Re: The Shed 'O Pain
2 problems
10 thoracic bridges 10 reverse wrist curls 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each Worked in mobility work. |
Re: The Shed 'O Pain
3 TGUS 35, 45, 53, 62, 71#
5 strict pull ups shoulder mobilization routine 5 rounds 100 push ups 4:39 1 mile run 100 push ups 4:25 Doesn't seem like much but I tired. |
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. Three rounds of: Air Squat x 50 reps Rest 60 seconds Dumbbell Bench Press x 10 reps 40# DBs Rest 60 seconds Ab Roll Outs x 15 reps Rest 60 seconds B. For time: Run 800 Meters immediately followed by… Five rounds of: 12 Push-Ups 12 Box Jump-Overs immediately followed by… Air-Dyne 1 mile 14:35 Hot and muggy today! |
Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Jeff. Bouldered decently. Finger is coming along. Today Participated in Crossfit Tiffin's annual "Murph" Memorial Day WOD. It was nice to see some friends I hadn't seen in awhile and sweat together. "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 46:15 I was able to comfortably complete the hard. It was brutal but nothing hurt. My training for the last month or so was geared towards today. Fun day at Crossfit Tiffin. |
Re: The Shed 'O Pain
2 problems
15 push ups 10 pronators 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each Worked in 5 sets of 5 strict HSPUs and mobility work. Very warm in the Shed this afternoon. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 6 Squat-Stance Deadlifts @ 135 and 155 A. Three sets of: Squat-Stance Deadlift x 6 reps 185, 205, 225# Rest 60 seconds Dumbbell Bench Press x 10 reps 40# Rest 60 seconds Double-Under Practice x 25 reps Rest 60 seconds B. Every minute, on the minute, for 15 minutes: 10 Kettlebell Swings 53# 5 Burpees I had to do 3 burpees for 7 of the rounds. A gasser! |
Re: The Shed 'O Pain
Bouldered at Rock Mill with Jeff. Sent a few good problems. Good to climb with Jeff.
Afterwards we did a little workout. 3 TGUs each arm 35, 40, 45, 50# 3 strict muscle ups 4 rounds |
Re: The Shed 'O Pain
Saturday 6/4/2016
Bouldered at The Rock Mill with Tim. I didn't send anything hard, but happy with the what I did. After, did an easy WOD, Baby Barbara: 5 rounds of: 5 pull-ups, 10 push-ups, 15 sit-ups, 20 squats Thanks Tim for pushing me to try hard. |
Re: The Shed 'O Pain
Great to see you posting Jeff!
10 goblet squats 25, 30, 40# 5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Three sets of: Double KB Front Squat x 10 reps 35# KBs Rest 60 seconds Kettlebell Swings x 20 reps 53, 62, 71# Rest 60 seconds Evil Wheel x 15 reps Rest 60 seconds B. Five rounds for time of: 6 Strict Pull-Ups 8 Burpees 12 Wall Ball Shots 14:42 Not much get up and go this morning. Got it done. |
Re: The Shed 'O Pain
June 6-9: New River climbing trip with Rick. Climbed at Endless, Bubba, and Tattoo Wall. The first two days were good conditions but a little humid. Still managed to get up some good routes. I even did an 11d first go. I had been on it years ago but didn't really remember it. The third was like a crisp October day. Probably did close to 10 routes at Tattoo Wall. I even managed to quickly send a 12b. Unfortunately I was unable to lead it because of a tree growing in the drop zone. It would have been an easy lead because the bolts were right where you needed them. Great trip to start the summer.
Today 10 goblet squats 25, 30, 40# 5 strict pull-ups 0 10, 20# 5 burpees shoulder mobilization routine 3 rounds A. Three sets of: Single-Leg Deadlift x 6 reps each leg 2-35 pound KBs Rest 60 seconds Russian Kettlebell Swings x 15 reps 35, 53, 71# Rest 60 seconds Bottom’s Up Kettlebell Walk x 25 yards each arm 20# KB Rest 60 seconds B. Five sets for max reps: 45 seconds of Air-Dyne 0.22, 0.24, 0.23, 0.23, 0.24 Rest 15 seconds 45 seconds of Goblet Squats 40# 16, 16, 16, 20, 19 Rest 15 seconds 45 seconds of Push-ups 25, 26, 27, 28, 30 Rest 15 seconds Couch stretch and handstand practice. |
Re: The Shed 'O Pain
Bouldered at Rock Mill with Jeff. Fun session. I always enjoy figuring out the problems with Jeff. We make a pretty good team.
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Re: The Shed 'O Pain
Saturday 6/11/2016
Bouldered at The Rock Mill with Tim. What a great session! We spent most of the day working some hard, steep problems, which isn't typical for us. It was a lot of fun turning something that looked undoable for me into something that is within my grasp. I hope I can get back on those problems again before they come down. Sunday 6/12/2016 It was such a beautiful, I should have gone to Hinkley to climb with Robert and Nahomi, but I spent the day in my yard planting flowers. Good for the soul. I did do a little but of unicycle practice. I beat up my shin again, but I did manage to get up and actually do a full revolution before falling off. Definite progress. |
Re: The Shed 'O Pain
Today
10 goblet squats 25, 30, 40# 5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 15 KBS 53# 5 Goblet Squats 53# 5 Push-ups 10 rounds 13:21 "Break Up Those Hips and Fix That Squat" mobility routine. 15 minutes. Article by Adam Voget |
Re: The Shed 'O Pain
Tuesday 6/14/2016
3mi. run. It was very slow and I stopped a couple of times, but at least I go outside on this beautiful day. |
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 5 sets of 5 strict HSPUs and mobility work. |
Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds 6 Romanian Deadlifts @ 135# A. Four sets of: Romanian Deadlift x 6 reps 155, 185, 205, 205# Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps Rest 30 seconds Nose-to-Wall Handstand Hold x 60 seconds Rest 30 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 12 Russian Kettlebell Swings 53# 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 25# 6 rounds + 12 reps Pigeon Stretch and banded Couch Stretch 5 ring muscle ups, 1 kipping bar muscle up, and 1 strict bar muscle up. |
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 Four sets of: Bulgarian Goat Bag Swings x 15 reps 35, 45, 53, 62# Rest 60 seconds Banded kneeling hip thrust x 10 reps Rest 60 seconds Reverse Snow Angels x 10 reps 2.5# Rest 60 seconds For Time: 5-4-3-2-1 Rope Climbs w/25 Push-Ups and 25 Double Unders between each round 17:28 Mobility Work |
Re: The Shed 'O Pain
Yesterday
Climbed at Hinckley with Rick and Jeff. Great day climbing with my friends. 14 laps. Today 10 goblet squats 25, 30, 40# 5 strict pull-ups 5 burpees shoulder mobilization routine 3 rounds A. Four rounds of: Double KB Front Squat x 6 reps 35/35, 35/35, 35/45, 45/35 Rest 60 seconds Weighted Box Step-Ups x 6 reps each leg w/20# weight vest Rest 60 seconds KB Floor Press x 10 reps 53# KBs Rest 60 seconds Complete as many rounds and reps as possible in 15 minutes of: 20 Russian Kettlebell Swings 53# 10 Wall Ball Shots Run 200 Meters 5 rounds + 6 reps Hip Mobility Routine from "Deskbound" by Kelly Starrett. Time consuming but effective. Happy Father's Day! |
Re: The Shed 'O Pain
Thursday 6/16/2016
Run 3mi. (slow) Friday 6/17/2016 Run 2mi. (slow) Saturday 6/18/2016 Climbed at Hinkley with Tim and Rick, 10 laps GREAT DAY! Sunday 6/19/2016 Run 3mi. (slow) It was 88 degrees and my route has almost no shade. |
Re: The Shed 'O Pain
1 problem
5 burpees 10 pronators 5 rounds 1 problem 10 push ups 10 reverse wrist curls 5 rounds RPTC Hangboard Workout 5 grips @ 3 sets each Mobility Work |
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