Re: The Shed 'O Pain
 

Wednesday May 18, 2011

50 burpees in 7:44.

Compare to 25 burpees in 12 minutes in summer of 2010...

Re: The Shed 'O Pain
 

Later that same day

after an incredibly bumpy plane ride...

half hour on the exercise bike, very easy pedalling,

five minutes on the wobble board.

Re: The Shed 'O Pain
 

Tuesday 5-17-2011
Climb:
About 2 hours of easy bouldering,
2 rounds of system training:
jug lock-offs
reach to jugs
cross through to jugs
side pulls
pinches
twist locks
underclings
slopers
Easy 4x4

Re: The Shed 'O Pain
 

Thursday May 19, 2011

Walked 1.5 hours along lake erie and cuyahoga river with my lovely wife.

Re: The Shed 'O Pain
 

5-19-2011
Climb:
Easy bouldering warmup,

2 rounds of system training:
jug lock-offs
reach to jugs
cross through to jugs
side pulls
pinches
twist locks
underclings
slopers

Moderate 4x4

I'm headed to The New with Lena and the kids this weekend for the Rendezvous. We would like to try to get on Narcissus again and there is an area at the Meadows that isn't in the guide book with easy access and a bunch of easier routes that the kids can get on.

Re: The Shed 'O Pain
 

Friday May 20, 2011

Swim Intervals

10x50 all out on 2:00

fastest was 43, slowest was 49, arms literally stopped working on the tenth interval, very painful.

Good luck at the NRG.

Am headed to Central America, back for Memorial Day Murph...

Re: The Shed 'O Pain
 

Warm Up
10 GHD situps
10 Back Extensions
5 Burpees
2 Rounds and some mobility drills

"Karen"
150 Wallball Shots for time
11:55

Climbed Thursday, Friday and Saturday at the New.
Thursday an Friday I climbed at the Cirque. I did some warmup routes and worked "Sloth" a 12c that I tried a few years ago with JT. I tried the route 5times and 1 hung it 3 times. Conditions were terrible. I really want to redpoint this route.

Saturday I climbed with Jeff and Lena at Summersville. We did a bunch of moderates. Lena was competing in the Rendezous comp (she won!). Fun.

I really enjoyed the Rendezous this year. I saw lots of friends, a cool dyno comp, and got Chris Sharma's autograph on a cool poster. Nice guy. Jeff was super disappointed that he didn't meet Chris.;)

Re: The Shed 'O Pain
 

5 100m sprints
I am going to slowly start doing more sprinting.

Re: The Shed 'O Pain
 

Tuesday 5-24-2011
Climb:
Bouldered for 1.5hrs.

2 rounds of system training:
jug lock-offs,
reach to jugs,
cross through to jugs,
side pulls,
pinches,
twist locks,
underclings,
slopers,

1.5x campus up and back down on hit strips,
variuos hand board drills.

Re: The Shed 'O Pain
 

1 Problem
2 Muscle Ups
15 Rounds - On the last 5 sets of muscle ups I added 10 pounds to my body weight.
10 attempts on a moderate boulder problem on the minute. Failed on first(?) and eighth attempt. 8 out 10 successful attempts.

Elbow RX

Re: The Shed 'O Pain
 

5-25-2011
Swim:
30 laps in 25yrd pool (.85miles), 35:23 (min:sec)
1:10avg, 1:04fastest, 1:17slowest (stopped to fix goggles)

[I]Thanks for the lap counter JT, it works great![/I]

Re: The Shed 'O Pain
 

4 HSPU
8 KBS 2 Pood
12 GHD situps
AMRAP in 8 Minutes
5 Rounds + 4 Reps - Same score got the last two times doing this workout.

Re: The Shed 'O Pain
 

Thursday 5-27
Got to Kendall last night after not climbing for 6 weeks. 3 leads and 6 topropes. Forearms and tendons were blasted, and wrist felt moderately ok.

Jeff I just picked up a pair of aerobars which should help my wrist on long rides. Not sure why I did not think of that earlier. Do you have any experience installing or riding with them?

Going out of town this weekend with my wife. Enjoy the outdoors if you get outside guys. Looks like a nice weekend. :D

Re: The Shed 'O Pain
 

Thursday 5-26-2011
Climb:
bouldered at CRG for 3 hours. No system training. :)

Chris, the aero bars should definitely help relieve some of the stress on your wrist. I've been using them for two seasons, and I absolutely love them. A lot of people find it hard on the back to be in the aero position for long periods of time, but I prefer that to leaning on my hands for long rides. I can't offer much advice for mounting them, everything I've read suggests adjusting them by trial and error to fit your comfort. I know, that doesn't help much. Check out Tri-talk.com and beginnertriathlete.com, they've got a lot of good info for beginner triathletes.

Re: The Shed 'O Pain
 

Climbed at CRG with Jeff and then later, Lena. Jeff and I bouldered for about 2 hours and then Lena led us for another hour of system training. Fun (in a twisted sort of way).

Will do Elbow RX later.

Re: The Shed 'O Pain
 

Sunday May 29, 2011

Just got back from Central America, basically intact (just bruises, scrapes, bites, burns, and stingray reaction on hand).

Have some good photos from the rain forest (which is a polite way of saying jungle) and the ocean.

Resting and recalibrating to US today, will exercise tomorrow.

jt

Re: The Shed 'O Pain
 

"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
41:58
Hot and Humid!

Re: The Shed 'O Pain
 

Warm Up
3 TGU's 15-20-35-45-53 each arm
5 Burpees
1 Problem
5 Rounds

Fingerboard Workout
45 Minutes

Elbow RX

Re: The Shed 'O Pain
 

Monday May 30, 2011 (Memorial Day)

Visited the SoP today, it was comfortably cool for such a hot day.

TGU warmups
50 WB shots with the old WB
10 GHDs
10 cobra peel ups with jumping feet forward and back
100 quick feet drills side to side
100 quick feet drills front to back
10 burpees
10 45# kb deadlifts
100 steps ups onto 12" box, picked up the pace on alternating tens
21 x 65# clean and jerk
hip RX both sides

A good all round effort

Saw Tim do weighted finger board workout.
Watch out hard twelves and 13As...

Re: The Shed 'O Pain
 

Monday May 30, 2011 (pm)

1/2 hour on bike, with some 1 minute long pickups.

Re: The Shed 'O Pain
 

Tuesday May 31, 2011

21 minutes on treadmill
increased incline every 3 minutes

For time, 5 rounds of:
50 single unders
10x35#kb swings
(5:42)

Re: The Shed 'O Pain
 

Tabata Run
2.5 minutes @ 4mph 1% incline
2.5 minutes @ 6mph 1% incline
5 minutes @ 8 mph 1% incline
5 minutes @ 4 mph 1% incline
10 X 20 seconds work + 10 seconds rest @ 7 mph-12% incline
5 minutes 4-3 mph

Re: The Shed 'O Pain
 

Wednesday June 1st, 2011

am
swam 100m intervals at CSU
did swim drills
wow that's a tough way to start a morning!

pm
plan on climbing at KC this evening from 6 to 9
may whack some golf balls from 5-6

Re: The Shed 'O Pain
 

Warm Up
10 minutes of bouldering

1 Campus board lap
5 HSPU
5 Rounds

1 Campus board lap
8 Dips
5 Rounds

1 Campus board lap
20 push ups
5 Rounds

1 Campus board lap
5 One-legged Squats (only did 2 sets of these because of knee pain)
5 Rounds

Used various rungs for campusing. Also added 10# on 6 laps

Elbow RX

Re: The Shed 'O Pain
 

Thursday June 2nd, am

swim drills, then 200m all out, yowsa............

planning on 21-15-9 thrusters/pullups this evening
such a pleasant thing to look forward to all day!

Re: The Shed 'O Pain
 

20min AMRAP of:
5 Power cleans 115#
10 Toes to bar
15 Wallballs 20# ball to a 10' target
7 Rounds

Last day of school tomorrow:kicking0:

Re: The Shed 'O Pain
 

June 2, 2011 pm

21-15-9
back thrusters
jumping pullups

7:58

Re: The Shed 'O Pain
 

Thursday 6-2-2011
climb:
2.5 hrs of bouldering, 1.5 hrs top rope
[I]I did every problem on the right side of the bouldering wall except the hard wide green.[/I]

Tentatively planning to climb at Hinkley on [U]Sunday[/U].

Re: The Shed 'O Pain
 

Friday June 3, 2011

Rest Day

Achieved lowest weight of 2011 this morning.
One step at a time...

Re: The Shed 'O Pain
 

Saturday June 4, 2011

A quick visit to the SoP this morning.

TGU warmups

For time:
15 swings of every KB in the SoP, with 3 GHDs in b/w each KB.
11:20

Jump rope cooldown.
HSPU practice (actually bent the elbows today!)

Taking the girls to the driving range this afternoon.
Ought to be FUN!

Re: The Shed 'O Pain
 

1 Boulder Problem
3 TGU's 15-20-35-45-53 each arm
5 Burpees
5 Rounds

1 Boulder Problem
6 HSPU
5 Rounds

1 Boulder Problem
12 GHD Situps
12 Back Extensions
5 Rounds

Elbow RX

Not feeling that hot today.

Re: The Shed 'O Pain
 

100 Pull Ups
100 KBS 1 Pood
100 Double Unders
100 OHS 65#
31:06
Crossfit Games Regional Workout 4 (Women's Weight)
Not as bad as I thought it might be. The men's weight would have crushed me.

Re: The Shed 'O Pain
 

Sunday June 5, 2011

Another quick hit at the SoP.

Floor to overhead practice.

Foot quickness drills.

Surf pop up drills (cobra, plank, push ups, pigeon, popups)

KB bench presses.

Re: The Shed 'O Pain
 

Sunday 6-5-2011
Climb:
Climbed at Hinkley with Lena. Did Burnout, the Crack, Buzzard Direct (there is a bird nesting in the big pocket), When You Dance, Snoopy Right and Snoopy Left. Banana was totally soaked.

Re: The Shed 'O Pain
 

Monday June 6, 2011 am (D-Day + 67 years)

Swam 100m intervals at CSU

Rowing 5k tonight....

Re: The Shed 'O Pain
 

Monday June 6, 2011

rowed 5k in 22:57 (beat old PR of 23:40), mommy.....

Re: The Shed 'O Pain
 

"Nasty Girls"
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 95#
3 Rounds
8:30

Very hot in the shed this afternoon!

Re: The Shed 'O Pain
 

1 Problem
5 Strict Pullups
5 HSPU
10 KBS 35-45-53-53-53
5 Rounds

Fingerboard Workout 45 Minutes

Elbow RX

Re: The Shed 'O Pain
 

Tuesday June 7, 2011

progressive incline walk on treadmill.

start at 0% incline
increase incline 1% on every 2:00
max incline of 15%

maxed out my heart rate....

Re: The Shed 'O Pain
 

Wednesday June 8, 2011

50m and 100m swim intervals, both FS and BS, wow....