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11-21-2021, 09:08 AM
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#5411 |
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Re: The Shed 'O Pain
Yesterday 11/20/21
Climbed at Rock Mill with Kent, Kevin, and Ryan. Another fun day. Today (11/21/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Goblet Squat x 10 reps 60# 60 seconds rest DB Bench Press x 10 reps 40# 60 seconds rest TRX Inverted Row x 10 reps 60 seconds rest Rogue Echo Bike x 10 calories 10 kettlebell swings 62# 8:32 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 ring muscle ups Did a few straight bar dips and hung from the pull up bar for 2 minutes. |
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55/5'11"/165 |
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11-23-2021, 05:48 PM
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#5412 |
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Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 2 TGUs each side 35, 53, 70# 3 rounds Kettlebell Swing weight Ladder -on the minute 35 lb X 10 44lb X 10 53lb X 10 62lb X 10 70lb X 10 X2 rounds Half Kneeling KB Press Ladder -one minute rest between sets 3-2-1/35, 44, 53# X3 5 ring muscle ups (1 w/8# med ball & 1 w/20# med ball) Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Hang for 2 minutes on pull up bar. |
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55/5'11"/165 |
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11-25-2021, 07:49 AM
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#5413 |
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Re: The Shed 'O Pain
Yesterday
Bouldered at Rock Mill with Kent. Fun. Today 11/25/21 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5 reps each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Trapbar Deadlift x 4 reps 225# 60 seconds rest Dips x 4 reps 60 seconds rest Pronated Pull-ups x 4 reps 0, 10, 20, 10, 0# 60 seconds rest Rogue Echo Bike x 10 calories Double Unders x 10 5 rounds 8:16 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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55/5'11"/165 |
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11-28-2021, 08:54 AM
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#5414 |
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Re: The Shed 'O Pain
Yesterday 11/27/21
Climbed at Rock Mill with Kent and Luke. Very fun. Today (11/28/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Romanian Split Squats x 5 reps each leg 2 25# DBs 60 seconds rest One-armed Floor Press x 5 reps 53, 53, 62, 62, 62# 60 seconds rest TRX Inverted Row x 5 reps +35# 60 seconds rest Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring + tree (2-53# KBs) 5 rounds 9:15 Wearing gloves taxed the grip.  Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 5 ring muscle ups Hang from the pull up bar for 2 minutes. |
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55/5'11"/165 |
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11-30-2021, 12:54 PM
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#5415 |
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Re: The Shed 'O Pain
Nice Work Tim! I've been hitting the gym all thru this COVID Crud just have'nt posted. I'm back over on the 50+ forum. Be well buddy.
11.29.2021 Mon WarmUp Row 300M 15 airsquats 10 pushups 5 pullups Bike 500M 15 airsquats 10 pushups 5 pullups Strength- 5 x 3 Bench Press 5 sets of 3 Rep Score Notes: 45-95 last 3,sets at 95lb WOD: Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats - L1: 2 Rounds of 25 L2: 2 Rounds of 50 L3: As RX, no partitioning. Tuff one. 5 pullups 10 push-ups 10 sit-up 5 pullups 10 air squats X10 27:42. beat my last score by 1:13- Not bad. |
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M-58 / 6' / 165lb "dripping wet with rocks in my pockets" www.crossfitcameronpark.com |
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11-30-2021, 04:35 PM
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#5416 |
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Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 2 TGUs each side 35, 53, 70# 3 rounds Kettlebell Rep Ladder 62# (150 swings total) -on the minute 5 5-10 5-10-15 5-10-15-20 5-10-15 5-10 5 10 goblet squats 40# x 5 sets KB Press Ladder (3-2-1) X 5 35, 44, 53 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Patrick-I'm glad you're still getting after it. Great job on Angie. Brutal! |
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55/5'11"/165 |
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12-01-2021, 05:59 PM
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#5417 |
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Re: The Shed 'O Pain
3 problems
10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 1 Every 60 seconds 1. Flat Edge Pyramid Training 4 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) 0# 2. 2 finger (RPTC): 3 sets of 3-6-9-12. -20# 3. Sloper Crimp 3 sets of 3-6-9-12 -35 (played with the weight a bit, went to -25) Worked in: 7 additional sets of 10 push ups 10 sets of 10 band pull aparts 5 x 5 ab wheel roll outs Deep squat holds |
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55/5'11"/165 |
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12-02-2021, 04:19 PM
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#5418 |
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Re: The Shed 'O Pain
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlift x 1 rep 225, 230, 235, 240, 245, 250, 255, 260# 60 seconds rest Dips x 3 reps 60 seconds rest Pronated Pull-ups x 3 reps 0, 10, 20, 30, 30, 20, 10, 0# 60 seconds rest Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 50calories -47 last time, that’s more like it -hard Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
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55/5'11"/165 |
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12-05-2021, 11:35 AM
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#5419 |
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Re: The Shed 'O Pain
Yesterday 12/4/21
Climbed at Rock Mill with Kent. Two new purples, blues, and oranges. Today (12/5/21) Worked out with Joe at an AirBnB in Toledo. Friends and family overnight get away. They had a nice assortment of dumbbells. WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Banded Ankle MOB Spiderman Lunge: 6ea Toe Touch Squat to Stand: 8 Goblet Squats x 10 reps 50, 55, 65# DB Bench Press x 8 reps 55# DB Row x 10 reps 50# Farmer’s Walk w/2 50# DBs 200’ 50 jumping jacks 5 rounds A little stretching to cool down. |
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55/5'11"/165 |
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12-07-2021, 04:34 PM
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#5420 |
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Member
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Re: The Shed 'O Pain
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 6 ea Toe Touch Squat to Stand: 8 2 TGUs each side 35, 53, 70# 3 rounds Kettlebell Swing weight Ladder -on the minute 44lb X 10 53lb X 10 62lb X 10 70lb X 10 88lb X 10 X2 rounds KB Press Ladder -one minute rest between sets 3-2-1/35, 44, 53# X4 5 ring muscle ups Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# Hang for 2 minutes on pull up bar. |
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55/5'11"/165 |
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