Re: The Shed 'O Pain
 

Tuesday 8-3-2010
Swim:
Warm-up: 100m breaststroke, 100m easy freestyle
20x 50m hard (70-80% effort) with 10 second rest between laps
0:55, 0:10, 1:02, 0:10, 1:03, 0:10, 1:04, 0:10, 1:07, 0:10, 1:03, 0:10, 1:06, 0:10, 1:05, 0:10, 1:07, 0:10, 1:07, 0:10, 1:06, 0:10, 1:08, 0:10, 1:08, 0:10, 1:09, 0:10, 1:07, 0:10, 1:07, 0:10, 1:05, 0:10, 1:09, 0:10, 1:08, 0:10, 1:10, 0:10=25:26 for 1000m
Cooldown: 100m easy freestyle, 100m breaststroke
Bike (JTs tabata bike):
5min easy spin warmup,
5min pace,
10x 30sec sprint, 60sec recover,
5min 90-100% effort,
5min easy spin cooldown,
puke!

[I]Tim, I'm glad the girls had a good time. You should make a video of them doing the WOD. Get dressed up in your fatigues and do your best DI impersonation, barking out orders and "tame" insults like they're in bootcamp. It would be alot of fun.

I can't make it to "The Shed" this weekend; I'm doing the Cleveland Triathlon on Sunday, and the race packet pick-up is on Saturday. But, unless JT wants to do the Vermillion Triathlon next weekend, I'm not planning to do any races until Montreal on September 11th. I would definitely be up for some Shed workouts, long bikes or dock WODs between now and then. As soon as I'm done with the race, I want to get down to The New, so I need to start getting in climbing shape.[/I]

Re: The Shed 'O Pain
 

6 muscle ups
20 KBS 1.25 pood
5 rounds
14:45

then...
10 GHD situps
10 Back Extensions
2 rounds

Jeff, good luck on your triathlon this weekend.

Re: The Shed 'O Pain
 

Wednesday August 4th

Jeff,
awesome job on the swim/bike brick, especially doing both as intervals. Wow.
What distance is the tri this weekend?
Is it saturday or sunday?
Consider a rest day the day before and after...

Tim,
nice double WOD.
and good job with the cheerleaders.
Yes helping kids learn how to be fit is very rewarding.
for whatever reason, Xfit really resonates with girls like few other fitness programs. Maybe it's the combination of comaraderie and competition?

Today's work:

swam 100m fs in 1:48
rested
swam 200m fs in 4:09
rested
swam 400m fs in 9:17 (WOW that's fast for me!!!!)
rested
swam 200m in 4:08
rested
swam 100m fs in 1:46 (Holy CRAP that's fast for me!!!)

dried off, changed, then....
95 pounds from ground to overhead 100 times.
some snatches, some clean and jerks, some I don't know what you'd call it, but got all 100. Wow.

I am in for the Shed 'o Pain on Saturday.
I have to work it around an e-check for Sue's car, but other than that am free all day.

Re: The Shed 'O Pain
 

Wednesday 8-4-2010
Brick (1/2 HIM)
Bike:
19.1mi in 1:05:33, 31.9 mph max, 17.5 mph avg
Run:
4.65mi in 0:37:16, 8:01 min/mi pace

[I]Quads were tanked 2 miles into the run. I didn't eat anything during or after the bike. Serves me right.

The triathlon is Sunday. I'm doing the olympic distance (.9mi swim, 24.8mi bike, 6.2mi run). Saturday, I have to go downtown to pick up my race packet, so I'm not planning on doing a wokout. I am planning a 45 min swim followed by some strength (maybe squats) tomorrow. Friday will probably just be a 7.4 mile run.

JT, nice swim times. That's reallly fast. I don't think I could break 2 minutes for 100m.[/I]

Re: The Shed 'O Pain
 

Warm Up:
Some Burpees
Some KB Snatches
Some Box Jumps-working up to 41"

WOD
7 rounds
3 Power Cleans
4 HSPU
9:38

Re: The Shed 'O Pain
 

Thursday 8-5-2010
Swim:
45min. freestyle, 35 laps, about 2:33/100m avg

Squats:
10x 95lb
8x 115lb
5x 135lb

Re: The Shed 'O Pain
 

Thursday August 5th, 2010

Many laps (up and down climbing) of 5.2 to 5.5 on the greasy kid wall, structured as a pyramid...

1 lap, 1.5 laps, 2 laps, 2.5 laps, 3 laps, 3.5 laps, 4 laps, 3 laps, 2 laps, 1 laps, then started adding weight...

1 lap with 10 pounds
1 lap with 20 pounds
1 lap with 30 pounds
.5 lap with 50 pounds
1 lap with 50 pounds

Then, did some pullups wearing 50 pounds.

Friday (rest day before 1/2 murph and climbing at Shed 'o Pain on Saturday)

Re: The Shed 'O Pain
 

Friday 8-6-2010
Run:
7.4 mi in 1:04:06, 8:40 min/mi pace
[I]A little slow, but It's probably to take it easy before the race.[/I]

Re: The Shed 'O Pain
 

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

1 Problem
5 Thrusters w/40# Dumbbells
5 rounds

1 Problem
20 Push ups
5 rounds

1 Problem
10 GHD situps
10 Back Extensions
2 rounds

JT visited the "Shed O' Pain" today. Good to see him.

Re: The Shed 'O Pain
 

Saturday August 8, 2010

1/2 Murph at the Shed 'o Pain
Very slow, HOD the entire time, excellent workout.
Then, started figuring out how to make fingers work on smaller holds.
Then, played 9 holes of golf in the afternoon, golf after Murph and finger work? ouch...
Then rode one lap around the farm.