Re: The Shed 'O Pain
 

Spent about 12 hours working on my wall. Here is my first problem.
[url]http://www.youtube.com/watch?v=KvdXTyViFC4[/url]

Re: The Shed 'O Pain
 

Wednesday December 22nd,

Is it just me? Or did today seem, I don't know, lonnnngggeeerrrrrr......

1.6 miles on the treadmill.
3-3-3- push presses
started at 45 pounds, added 10 pounds each time, got up to 165, then stopped b/c I wasn't somewhere that I could dump it if I missed.


Nice send Tim. I guess school is out?

Re: The Shed 'O Pain
 

10 HSPU
15 Deadlifts 185#
25 Box Jumps 20"
50 Pull Ups
100 Wallball Shots
200 Double Unders
400 Meter wog (cross between a walk and a jog) while carrying a 35# plate.
31:46
Felt great until I hit the wallball shots. Double unders were torture on the shoulders. Had to do sets of 20. Let's not even talk about the wog.

Anybody up to train/climb tomorrow?

Re: The Shed 'O Pain
 

Thursday 12-23-2010
Climb:
35 problems. To crowded to get in a good workout.

Saw Adam at the gym. He's home for the holiday. He's doing well, looks good and is still climbing strong.

Can't climb tomorrow, but could possibly do Sunday.

Re: The Shed 'O Pain
 

Thursday 12-23-2010

Desperately needed rest day.


Am swimming in the a.m. on 12/24, then heading out to the farm.

Can possibly climb in the mid-afternoon (e.g., around 3-5).

Will text later.

Re: The Shed 'O Pain
 

Friday Decem ber 24th, 2010

Got in the pool again, had a few hints of panic, gutted it out anyway.

200m easy, rest, 200m medium, rest, 250m medium, rest, 50m all out (49 seconds).

Re: The Shed 'O Pain
 

Warm Up
1 Boulder Problem
3 TGU's each arm 10-20-35-45-53
5 Burpees
5 rounds

10 Additional Problems
Worked in 25 HSPU and 35 Ring Dips
I have 3 new problems that incorporate the new part of my wall.

Jeff, Sunday works for me. 11:00 am? I think JT in is too.
Merry Christmas.

Re: The Shed 'O Pain
 

Tim, sounds good to me. I'll see you around 11:00.

Re: The Shed 'O Pain
 

12-25-2010

Merry Christmas!

Did one mile in ankle deep snow around the farm.

Pulled the kids up the sledding hill a few times.

See you at 11 on 12-26 in the SoP...

Re: The Shed 'O Pain
 

Sunday 12-26-2010
Climb:
Worked on some of Tim's new problems at The Shed.

5x 10 wallball shots, 20lb. ball, 10 kettlebell swings, 35lb.

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff and JT at the Shed. Fun.
Elbow RX

Today
Tabata "Bottom to Bottom" Squat 15,15,14,14,12,11,11,10 -First two weren't too bad...
Run 1 mile 8:48

Re: The Shed 'O Pain
 

Just for fun...
200 push ups for time
12:25

Re: The Shed 'O Pain
 

Monday 12-27-2010
Run:
1mi. @ 6.5mph, 1min. rest,
1mi. @ 6.6mph, 1min. rest,
1mi. @ 6.7mph, 1min. rest,
1mi. @ 6.8mph, 1min. rest,
1mi. @ 6.9mph

200 push-ups for time is fun?

Re: The Shed 'O Pain
 

Sunday 12-26-2010
Some wall ball shots, some deadlifts, some hang boarding, some bouldering, some watching and beta spraying of people who boulder about 7 V levels harder than I do...

Monday 12-27-2010
Rode 13.4 in 55 minutes

Tuesday 12-28-2010
will be climbing routes at KC, and trying to dodge the hordes of groups they are packing in there now.

Re: The Shed 'O Pain
 

3 Front Squats 135#
7 Strict Pull ups
7 Rounds
16:55
Front squats were killer.

Elbow RX

Re: The Shed 'O Pain
 

12-28-2010
Swim:
Warm-up: 4 laps breaststroke
10min. easy freestyle
5min. form drills
10min. easy freestyle
Cooldown: 4laps breaststroke

Bike (JTs tabata bike):
5min easy spin warmup,
5min pace,
10x 30sec sprint, 60sec recover,
5min 90-100% effort,
5min easy spin cooldown

10x 10 push-ups on the minute,
Tabata "Bottom to Bottom" Squats (minus the run): 14,14,14,14,14,14,14,14
Feel the burn!

Re: The Shed 'O Pain
 

"Annie"
Double Unders
Sit Ups
50-40-30-20-10
7:43
Huge PR

Jeff-Meet at 9:45 in Avery?
JT-See you there at noon?

Re: The Shed 'O Pain
 

Wednesday 12-29-2010
Run:
Warmup 1mi. @6.5mph, 1% incline,
4x .25mi. @10mph, 1% incline, .25mi. @3mph (walk)

Deadlift: 2-2-2-2-2-2-2-2-2-2
185-195-205-215-225-235-245-255-265-275
Double-under pratice: about 25 total

Tim, I'll be at Avery at 9:45

Re: The Shed 'O Pain
 

Thursday 12-30-2010

Freezing rain and ice warning for Michigan.

Detroit is a sheet of ice, hundreds of wrecks.

Please reschedule for a different day...

jt

Re: The Shed 'O Pain
 

Thursday 12-30-2010

swam 15 minutes of fc, tried breathing on both sides, tried to make the stroke more like what experience has shown the stroke will be like in an event (e.g., breathing every stroke)

I watched at least a dozen car wrecks from my hotel room window yesterday morning. Hope you guys were okay driving....


Friday 12-31-2010

Rode 14.2 miles in 60 minutes. Not real fast, but it's a whole hour on the bike. A nice milestone to revist!

Re: The Shed 'O Pain
 

Friday 12-31-2010
Swim:
4 laps breaststroke, warmup
30min. freestyle, (breathing on both sides every third stroke)
4 laps breaststroke, cooldown
Run:
1mi. @ 6.7mph, 1min. rest,
1mi. @ 6.8mph, 1min. rest,
1mi. @ 6.9mph, 2min. rest,
1mi. @ 7.0mph, 2min. rest,
1mi. @ 7.1mph

60 minuntes on a stationary bike is pure torture.

Re: The Shed 'O Pain
 

Thursday 12/30/10
Bouldered at Planet Rock with Jeff and Kent. Felt like I bouldered well. Sent many good problems. Fun day!

Today...
"Jack" -Modified
Complete as many rounds as possible in 20 minutes of:
75 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 20 inch box
9 Rounds

Elbow RX

Re: The Shed 'O Pain
 

Saturday 1-1-2011
Run:
5mi. @6.5mph, 1% incline

Mary:
5 handstand push-ups, 10 one leg squats, 15 pull-ups,
AMRAP in 20 min.

5 rounds in just over 20 minutes.

Re: The Shed 'O Pain
 

Saturday January 1st, 2010

Cindy, 10 rounds, 12:06

An hour on the bike isn't so bad if you have a good book to read.

At least there are no cars or pick-em-up trucks to run you over or dogs to chase you or flat tires to get or red wing black birds to dive bomb you or tar to melt or spokes to break....

Re: The Shed 'O Pain
 

Sunday January 2nd, 2011

"Jackie" (sorta)

AMRAP in 20 minutes:

75# push press (too light)
35# KBS (just right)
10" box jump (just right)

10 rounds in 19:35...

Also, watched some seriously hard bouldering!

Re: The Shed 'O Pain
 

JT visited the Shed today.

Bouldered for about an hour. Did a few of my harder problems.
Moon Fingerboard
10 sets of 5 seconds on small crimp. On the minute with 12 push ups between each set. 120 total.

Elbow RX

Re: The Shed 'O Pain
 

Sunday 1-2-2011
Swim:
4 laps breaststroke, warmup
45min. freestyle, (breathing on both sides every third stroke)
4 laps breaststroke, cooldown
Run:
1mi. @ 6.8mph, rest as needed,
1mi. @ 6.9mph, rest as needed,
1mi. @ 7.0mph, rest as needed,
1mi. @ 7.1mph, rest as needed,
1mi. @ 7.2mph

The swim felt good, I'm starting to get the hang of breathing on both sides. The run was a struggle. Legs were exhausted.

Re: The Shed 'O Pain
 

3 rounds for time of:
Run 400 meters
30 Overhead squats, 65 pounds
21 Pull-ups
16:52
I wasn't sure what my time would be, but I think that's a pretty decent time. I know my legs are wobbly and my stomach is nauseous.

Re: The Shed 'O Pain
 

Rode 16.0 in 63 minutes.
50 minutes of constant pace and 13 minutes of 30 seconds on 30 seconds off. First intensity on the bike in quite a while.

I am light headed and pukey from reading about 400m followed by OHS. Isn't there some other workout that involves 400s followed by exercises, oh yeah, that's right, the sk*** ***k workout.

Jeff, nice job starting the mile repeats .1 up from the time before.
Got intervals or Tabatas scheduled? In the pool? On the treadmill?

Re: The Shed 'O Pain
 

Monday 1-3-2011
Run:
Warmup 1mi. @6.5mph, 1% incline,
4x .25mi. @10mph, 1% incline, .25mi. @3.2mph (walk)

9x 10 overhead squats with 65lbs.
2x 10 kettlebell swings with 44.1lb. KB
I was trying to do todays WOD, but I couldn't remember the last exercise, so I started doing kettlebell swings. I didn't get to finish the kettlebell swings because the trainer who owned them took them away.:(

Bike:
2x 2min. on each gear, small chain ring, 28min. total (my trainer only has a seven speed cassette). Thanks Kent for the workout idea.

I need to sit down and work out a schedule. I'm kind of playing it by ear right now, just to see how I feel and find out what needs work. Any suggestions are greatly appreciated.

Re: The Shed 'O Pain
 

Tuesday 1-4-2011

Rest day, to the extent that watching the Sugar Bowl with a max HR for the last 20 minutes was "rest".

Today? Walking up and down stairs, then doing 3-3-3-... bench press and seated chest pulls.


Jeff,
Yes a plan sounds like a good idea.
Step 1. Figure out which event(s) you are doing this year.
Step 2. Figure out a goal (e.g., just finish, PR time, specific time).

Once you have those two steps done, we can figure out the rest....

Tim,
John has a bball game at NL on Saturday at 11, should be done around 12:30.
Up for training after that in the SoP?

Kent,
Heard you rocked PR and PR rocked you. Nice.

Norm,
Heard you have mad carpentry skills.

Re: The Shed 'O Pain
 

Tuesday 1-4-2011
Swim:
100m warm up swim
60sec. rest
6x 25m (2 kick, 2 pull, 2 swim)
30sec. rest between each 25
100m swim
60sec. rest
6x 25m (2 kick, 2 pull, 2 swim)
30sec. rest between each 25
100m swim
10min. cooldwon swim

Wednesday 1-5-2011
Climb:
New problems at Kendall. Sent all but 3 or 4.

Re: The Shed 'O Pain
 

Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
5 Rounds

Bouldered for about an hour. I made up a couple of new problems using a new hold I just got (Grapes of Wrath).

Elbow RX

New problems at KC? Any good?

I could do either KC or SoP on Saturday. Does anyone have a preference. Mary has a game too on Saturday, so I could climb/train mid afternoon.

Re: The Shed 'O Pain
 

Thursday 1-6-2011
Run:
45min. @ 6.5mph, 1.0% incline, continuous.
Bike:
30min. stationary bike
first 10min. easy (small chainring), second 10min. moderate (big chainring), third 10min. easy (small chainring).

The problems aren't that good. Some are ok, some aren't. But, they're new.

I don't know if I can make it to The Shed this weekend. Let's see what the weather does. It's snowing pretty hard at my house right now.

Re: The Shed 'O Pain
 

Thursday
Climbing (sorta).

Friday
Climbed stairs.

Re: The Shed 'O Pain
 

4 HSPU
8 KBS 2 Pood
12 GHD Situps
AMRAP in 8 minutes
5 rounds and 4 reps

I can train in the afternoon at about 1:00 tomorrow. My friends are welcome to join me (Jeff, you can come too;)).

Re: The Shed 'O Pain
 

Friday 1-7-2011
Swim:
4 laps breaststroke warmup,
30min. freestyle (breathing on both sides), moderate effort,
4 laps breaststroke cooldown

Run:
1mi. @ 6.8mph, rest as needed,
1mi. @ 6.9mph, uncle!
Had intended to five miles, but the legs had other plans.

Tim, I'm going to have to pass on The Shed, I'm going to stay ome and shovel out.

Re: The Shed 'O Pain
 

Bouldered for about 90 minutes.

Watched JT complete a grueling workout. I felt a little guilty just bouldering. There's always tomorrow...

Re: The Shed 'O Pain
 

Saturday 1-8-2011
Run:
1mi. @ 6.9mph, rest as needed,
1mi. @ 7.0mph, rest as needed,
1mi. @ 7.1mph, rest as needed,
1mi. @ 7.2mph, rest as needed,
1mi. @ 7.3mph
I felt really good today. I really needed the rest. Also, resting more than just a minute between intervals allowed me to put more into each interval. I was able to lengthen my stride and keep the pace up, while lowering my turnover and lowering my heart rate.:)

Tim, I thought you would have done today's WOD. I'm trying to figure out a way to do it.

I can't wait to see JT's post!

Re: The Shed 'O Pain
 

Saturday in the Aptly Named Shed o PAAAAAAAAAAAAAAAAAAAIN

10-9-8-7-6-5-4-3-2-1

115# bench press

horizontal pullups on ring dips with heels on box (imagine an upside down pushup, or a horizontal pull up

burpee-pullups

Yes, burpee-pullups, had never done one, let alone 55.

Sure I was doing it my own way, but that's a really athletic move from the ground to over the bar and back to the ground.


Then, I walked once around the farm in ankle deep snow in the howling wind and 15 degree temperature.