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.:(