Re: The Shed 'O Pain
 

Friday 3-9-12
Cold turns into flu.:(

Saturday 3-10-12
Flu fills lung and head.:bash0000:

Re: The Shed 'O Pain
 

Yesterday:
Jeff and I bouldered at the Shed. Jeff sent my new problem very quickly. We also tried an endurance circuit I read about. Tough. We also set three new problems. Fun.

Today: Crossfit Games Open 12.3 Masters 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar
6 rounds + 15 reps
The Push presses were the hardest part. 115 pounds would have crushed me.

Re: The Shed 'O Pain
 

Sunday/Monday/Tuesday

Still sick....

Re: The Shed 'O Pain
 

Boulder problem
10 pronators each arm
6 rounds

Hang board workout 45 minutes
Worked in 10 sets of 15 push ups and 10 sets of 20 air squats.

Re: The Shed 'O Pain
 

Paul just bailed on The New for this weekend. He already committed to going to North Carolina. I'm still up for the trip if you are.

Re: The Shed 'O Pain
 

"Ryan"
7 Muscle Ups
21 Burpees
5 Rounds
21:57

I am still in. Rick is not. I will recheck the weather tomorrow night just to make sure we don't drive down to a monsoon. Otherwise I will meet you at my house Friday after work. I need this trip!

Re: The Shed 'O Pain
 

Sunday 3-11-2012
Run:
4.46mi. 38:59min.

Monday 3-12-2012
Run:
3mi. (36 tiny little laps on indoor track)
Didn't time it, but was working pretty hard.

Tuesday 3-13-2012
Run:
0.5mi. @ 4.0mph, 1% incline,
1.0mi. @ 7.7mph, 1% incline
Climb:
1.5 hours top rope with Lena at CRG.
Did 2 routes up and down without stopping at a time. Pump fest!

Wednesday 3-14-2012
Run:
3.2mi. about 28:30min.
Legs felst like lead today. It was nice to run outside without a shirt for the first time this year.

Re: The Shed 'O Pain
 

Bouldered.
I started by doing the 1-2-3-4-3-2-1 minute pyramid workout equal rest in between sets. Tough. I managed to do a couple of additional problems.
Next time I will boulder for awhile and then do the pyramid workout.

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with Jeff. O-Wall. We did 16 laps each. All 3 routes felt solid. It was a beautiful day!

Today
CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
0 rounds + 152 reps

So I basically did "Karen" in a little under 12 minutes.

Re: The Shed 'O Pain
 

Finally feeling better.

Saturday 3/17/2012
Walked 5k in 50+ minutes

Sunday 3/18/2012
Biked 10k in 34 minutes

Re: The Shed 'O Pain
 

Boulder Problem
3 X 10 pronators
3 X 10 wrist curls
6 rounds

Hangboard workout 45 minutes
Worked in 5 X 10 GHD Sit-ups and 5 X 10 back extensions

Rice bucket forearm workout

Re: The Shed 'O Pain
 

Monday 3-19-2012
Run:
3.66mi. @ 9:02min/mi pace.
Beautiful day but not a great run.

Re: The Shed 'O Pain
 

Monday March 19, 2012

Supervised Warmup
3 rounds of:
10 pull ups
10 toes to bar
10 push ups
10 dislocates

WOD
DT: 12:01 (95# instead of 155#, should have done 115#)

Re: The Shed 'O Pain
 

Tuesday March 20, 2012
A Beautiful Spring Day in Cleveland

Supervised Warmup
back stretches, situps, pvc OHS, pvc good mornings, jump rope

WOD
"Run Cindy Run"
400m
4 rounds of Cindy
400m
3 rounds of Cindy
400m
2 rounds of Cindy
400m
1 round of Cindy

Since I can't run at all, I walked 250m instead of running 400m

Re: The Shed 'O Pain
 

Wed 3-21-2012

Swam 1000m at sustainable IM pace (25:17)

Walked 2 miles, stopping occassionally to swing a weighted club. (39 reps)

Re: The Shed 'O Pain
 

Boulder problem
5 pull ups
10 push ups
15 air squats
10 pronators each arm
5 rounds

Campus board workout-40 minutes

Re: The Shed 'O Pain
 

Tuesday 3-20-2012
Run:
3.66,i @ 8:29min/mi
Climb:
Bouldered to warm up,
Top rope:
2 routes up and down,
3 routes up and down
System board workout with Lena and Steve:
2 rounds of:
reaches,
lock-offs,
cross-throughs,
twist-locks,
pinches,
slopers,
side-pulls

Wednesday 3-21-2012
Rest day.

Re: The Shed 'O Pain
 

Thursday March 22, 2012

45 minutes of:

Rounds of:

pullups
situps
burpee box jumps
KBS
ball slams
walking 200m

Re: The Shed 'O Pain
 

Mobility Work
CrossFit Games Open 12.5
Thruster (65lbs)
Chest to bar Pull-ups
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete
the round of 21, go on to 24. If you
complete 24, go on to 27, etc.
66 reps
Got through 12 reps + 6 reps. 7 minutes went fast.

Re: The Shed 'O Pain
 

Thursday 3-22-2012
Climb:
First night of the CRG boulder league.
100 flash
200 flash
300 flash
400 flash
500 flash
600 flash
700 flash
800 DNF
900 DNF :shrug:

Not bad, but I'm disappointed I didn't finish the 900 point problem.

I really want to do the last CrossFit open WOD, but I don't have a place to do it.:(

Re: The Shed 'O Pain
 

Tim, we are good for 10:00am @ CRG.

Re: The Shed 'O Pain
 

Jeff-I'm going to do the 12.5 workout again Sunday. Your welcome to come over.

Tim-nice work on the Open workouts!!!

Re: The Shed 'O Pain
 

Great Jeff. Thanks.

Thanks Norm. I've been watching your progress too. Keep up the good work!

Re: The Shed 'O Pain
 

Friday
Climbing

Saturday
5k on foot, 10k on the bike

Sunday
10 rounds of:
KTE 5x
boulder problem
50 single unders
10 double unders

Re: The Shed 'O Pain
 

Yesterday
Bouldered @ CRG with Jeff. Completed first 7 comp routes several times. Tried 8 & 9. They are hard. Fun.

Today
11.2 Open WOD
155 pound deadlifts 9 reps
12 push ups
15 box jumps 24"
AMRAP 15 minutes
8 rounds + 4 reps

Jeff came over and did 12.5. We both worked hard and had fun in a suffering sort of way. We gorged on paleo chili afterwards.

Re: The Shed 'O Pain
 

Saturday 3-24-2012
Climb:
Bouldered at CRG with Tim. Ran the week 1 boulder league problems 100 through 700 and worked on 800 and 900. Then did 700 through 100 and back up 100 through 700. Good workout and a lot of fun. All the problems were really good.

Sunday 3-25-2012
WOD
CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

I amazed myself by doing 75 reps, (That's all of the 12 rep round and half the 15 rep round) with 65lbs. I am very pleased with my chest-to-bar kipping pull-ups. I did MUCH better than I expected. :)

Re: The Shed 'O Pain
 

Monday 3-26-2012

Supervised Warmup
25 sit ups
25 push ups
stretching
jump rope

5x5
Back Squat
UB Single Unders
10 DUs

WOD
AMRAP 12 minutes
2 dead hang pullups
4 burpees
8 squat jumps

Wow....

Re: The Shed 'O Pain
 

TGU 6-5-4-3-2-1/20-35-45-53-72-72
Boulder problem
3 X 10 pronaters & 3 X 10 reverse wrist curls

Bouldered for an additional 45 minutes. Sent 3 harder problems including new problem on steep wall. Didn't take too long to send. I may make the finish different (harder).
Worked on nonkipping bar muscle up. Not there yet.

Re: The Shed 'O Pain
 

Monday 3-26-2012
Run:
0.5mi @ 4.0 mph, 1% incline,
3.0mi @ 6.5 mph, 1% incline

Climb:
Traverse warm-up,
20min campus board workout on large rungs.

"How much damage can you do in seven minutes?"
Apparently, quick a bit. Everything hurts.:surrende:

Re: The Shed 'O Pain
 

Tuesday March 27, 2012

Swam 1150m in 30:57.

Was not the slowest person in the pool!

Re: The Shed 'O Pain
 

8 X 100 meter sprints with 100 meter walk between.

Re: The Shed 'O Pain
 

Tuesday March 27, 2012 (pm workout)

Warmup
Tabata Jump Rope
Tabata Walk outs (down dog to plank and back)

WOD
4 rounds, FT
25 WBS (20#)
25 KBS (53#)
6 Deadlifts (225#)
25 12" box step ups (Rx was 24" box jump)
25 push ups

Re: The Shed 'O Pain
 

1 Boulder Problem
2 Bar Muscle Ups
10 Pronators-each arm
5 Rounds

Fingerboard Workout

Re: The Shed 'O Pain
 

Tuesday 3-27-2012
Climb:
Bouldered at CRG. Ran the 12.1 problems 100 through 700 then worked on 900 for a little while. It's just getting worse.
Spent some time working on the 800 point problem with Matt giving me technique pointers. He is really good at roofs and I am benefiting from his help.

Wednesday 3-28-2012
Climb:
Met JT at CRG for a very casual system board workout.
2 rounds of:
Reaches,
Cross-throughs,
Lock-offs,
Twist-locks,
Pinches,
Underclings,
Side-pulls,
Slopers

Re: The Shed 'O Pain
 

Tuesday 3-28-2012

Met Jeff at CRG for a beginner finger workout.
Watched in awe as he did an advanced system board workout.
Musta been about a year since I've seen Jeff.
He looks fit!

Re: The Shed 'O Pain
 

"Double Under Helen"
50 double unders
21 kettlebell Swings 1.5 pood
12 pull ups
3 rounds
9:49

Re: The Shed 'O Pain
 

Thursday March 29, 2012

Fingers were sore...

A.M.
Swam 1200m in 32:22.
Easily could have kept this pace for several hundred more meters but want to follow the 10% rule where no workout is more than 10% longer than any previous workout while I ramp up to 5km.

P.M.
Supervised Warmup
3x
10 push ups
10 pull ups
10 air squats
10 dislocates

Skill Practice
WB cleans

WOD
60x12" step ups
21xWBS
21xDUs
21xWB cleans
21 pullups
60x12" step ups
15xWBS
15xDUs
15xWB cleans
15 pullups
60x12" step ups
9xWBS
9xDUs
9xWB cleans
9xpullups

I'm thinking Friday might be a rest day.............

Re: The Shed 'O Pain
 

Thursday 3-29-2012
Climb:
CRG Boulder League 12.2
100 flash
200 flash
300 flash
400 flash
500 flash
600 flash
700 DNF
800 3rd+
900 Nobody finished it

I should have done the 700 problem, but just ran out of juice. My last attempt I got the crux move, but fingers just gave out. :(

When I left, I was the only one to do the 800 point problem. :)

Re: The Shed 'O Pain
 

Friday 3-20-2012
Swim:
34 laps (25yard pool), .965mi. in 40:36, 00:02:23/100yds
Not great, but not too bad for the first time I've swam a mile in over a year.

Tim, CRG will NOT be open early tomorrow. I will meet you there at 12:00.

Re: The Shed 'O Pain
 

Friday 3-30-12
Easy climbing with Dick and Betsy. Lots of fun. Made it up to the arch. Now to get across...

Saturday 3-31-12
5k in 43:53 (compare to 3/24 47:47, 3/17, 50+)

Nice job on the comp Jeff.
And REALLY nice job on the swim.
A mile is a LONG way to swim.
I can still visualize that first swim at Tim's mom.
From there to here is remarkable!