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

Tim Babcock 08-18-2014 08:48 AM

Re: The Shed 'O Pain
 
Mobility Work
10 Wallballs
5 pull ups
2 rounds

3 Front Squats at 45#, 65#, and 95#.

10 KBS 45#
1 Front Squat @ 120#
15 KBS
2 Front Squat @ 120#
25 KBS
3 Front Squat @ 120#
50 KBS
5 rounds
39:46
I am wearing holes in my hands. May have to start wearing gloves. Front squats felt much better today.

JT Kalnay 08-19-2014 04:50 AM

Re: The Shed 'O Pain
 
Monday August 18, 2014

Mobility

Snatch Practice
went 10 for 12, up to 155 with the two misses at 160

C&J Practice
went 12 for 12, up to 215

Walked 3.8 miles (this was extremely painful for the last mile)

Tim Babcock 08-20-2014 07:56 AM

Re: The Shed 'O Pain
 
Mobilization Routine
5 pull ups
10 push ups
15 air squats
2 rounds

3 bench presses at 45#, 95#, and 115#.

10 KBS 45#
1 Bench Press @ 135#
15 KBS
2 Bench Presses @ 135#
25 KBS
3 Bench Presses @ 135#
50 KBS
5 rounds
34:43

I bought a pair of baseball gloves to wear during these workouts. They worked even better than I thought they would. Only one hot spot on one of my fingers.

Tim Babcock 08-21-2014 03:12 PM

Re: The Shed 'O Pain
 
Shoulder Mobilization Routine
5 burpee pull overs
2 rounds

10 KBS 45#
1 pull up
15 KBS
2 pull ups
25 KBS
3 pull ups
50 KBS
5 rounds
36:23

Hands are tender, even with the gloves. Pull ups were a lot harder than I thought they would be. Pull ups are hard when you don't have much grip left. Kind of a suckfest today.

JT Kalnay 08-22-2014 04:37 AM

Re: The Shed 'O Pain
 
Tuesday August 20, 2014

Travel day

Wednesday August 21, 2014

Rest day while working in Minnesota

Thursday August 22, 2014

Rest day

So, no exercise on tues/wed/th. I thought it would make my back/hip/leg feel much better, but it didn't. Think I might need one final trip to the chiroquack to get this back looked after.

Tim Babcock 08-23-2014 11:31 AM

Re: The Shed 'O Pain
 
Bouldered at CRG with Jeff. Had a great time. Lots of easy and moderate problems. Always good to climb with Jeff. Did some dips to finish up.

JT Kalnay 08-23-2014 03:41 PM

Re: The Shed 'O Pain
 
Friday August 22, 2014

Walked 2 miles


Saturday August 23, 2014

CrossFit Mobility Cert (didn't meet my expectations)

Tim Babcock 08-24-2014 08:43 AM

Re: The Shed 'O Pain
 
5 pull ups
10 push ups
15 air squats
shoulder mobilization routine
3 rounds

3 front squats @ 45#, 65#, and 95#.

10 KBS 53#
1 front squat 125#
15 KBS
2 front squats
25 KBS
3 front squats
50 KBS
5 rounds
49:17
First day using 53# kettlebell. Took my time and focused on front squat and swing form. Very grinding workout. Looking to improve on my time today. Nice to have JT there to keep me company.

JT Kalnay 08-24-2014 09:59 AM

Re: The Shed 'O Pain
 
Sunday August 24, 2014

Watched KB swings 4001-4500.
The KB seems to be getting larger...


Did 20 minutes of constant motion under light tension.
5x65# deadlifts, 10x10#kb curls, 10x10#kb presses, 10x10#kb snatches, 10x10#kb swings, 3 pullups, 5 rounds.

GHD stretching.

10 TGUs with 10# kb

The 10 pounder was perfect for rehab. Enough to get me sweaty and to pay attention, not enough to re-injure.

So I think I've decided to go back to my split style of movements.
The Oly shoes and squats are just too much on my hips and pelvis.
I went looking for instructional videos and found these three amazing videos.

[url]https://www.youtube.com/watch?v=h32BVGSIhSs[/url]
[url]https://www.youtube.com/watch?v=jXZ3LtRVdig[/url]
[url]https://www.youtube.com/watch?v=t3KkZfRCuPs[/url]

The third lift is amazing! Watch his left hand. It starts out in reverse deadlift and he has to flip it to catch it at the top!!!

JT Kalnay 08-25-2014 10:33 AM

Re: The Shed 'O Pain
 
Monday August 25, 2014

Warmup
Goblet squat hold, pass throughs, hip flexors, ankles, walking lunges, overhead walking lunges.

Snatch Practice
10xPVC
10x31#
10x65#
5x95#
5x135#
1x140#

Did all these split style wearing sneakers, instead of squat style wearing Oly shoes. This was MUCH easier on my hips and back.

Snatch Deadlifts
3-3-3-3-3
135-185-185-185-185

Am going to go back to single lifts on single days during the week with an accessory and then try for training weight on Saturdays with my coach.


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