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!