Re: The Shed 'O Pain
 

Tuesday 8-10-2010
Swim:
Warm-up: 100m breaststroke, 100m easy freestyle
20x 50m hard (70-80% effort) with 10 second rest between laps
0:54, 0:10, 1:10, 0:10, 1:07, 0:10, 1:06, 0:10, 1:0, 0:10, 1:08, 0:10, 1:05, 0:10, 1:04, 0:10, 1:02, 0:10, 1:02, 0:10, 1:07, 0:10, 1:04, 0:10, 1:12, 0:10, 1:01, 0:10, 1:06, 0:10, 1:05, 0:10, 1:08, 0:10, 1:08, 0:10, 1:10, 0:10, 1:05, 0:10=25:54 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

[I]JT, hang in there on the Paleo. You can do it![/I]

Re: The Shed 'O Pain
 

1 Problem
5 Pull ups
10 Push Ups
15 Air Squats
20 Rounds
49:40

Re: The Shed 'O Pain
 

Wednesday August 11, 2010

Paleo man awakens slowly, disoriented and hungry. His blurry eyes guide him to the gym, where he rows 1k and then does 25 burpees (without puking). Paleo man is now hungry and sweaty. After bathing in the tepid river water, he begins his morning hunt for food. Avoiding the siren songs of McDonalds and Bagels and Donuts, he carefully stalks lean meat and nuts. Cornerning his quarry he strikes, slicing through the unsuspecting paleo foods that thought certainly they were safe in this house, with this man, in this time. WRONG!!!! Turkey and sunflower seeds disappear into Paleo man as breakfast. Spear in hand, sated (though craving empty harmful carbs and sugars), Paleo man heads off to work, knowing that this afternoon he will be swimming intervals, practicing the crucial skill of swimming down fish laden with good fats, and then plucking them from their previously safe haven. Beware lean meats, beware nuts, beware fish, there is a Paleo man in Michelin man disguise, and he is onto you....

Re: The Shed 'O Pain
 

Wednesday August 11, 2010 (late afternoon)

Paleo man wants a friggin' DONUT!!!!!!!!!!!
And he wants it right friggin' NOW!!!!!!!!!!!!!!!!

Argggggggghhhhhhhhhhhhhhh......

Wait, where did those flying monkeys come from?
Are they made of chocolate?

AHHHHHHHHHHHHHHHHHHHHHHHHHH.........................

Re: The Shed 'O Pain
 

Wednesday 8-11-2010
Run:
7.4 mi in 1:01:42, 8:19min/mi pace.
I had nothing in my legs today. I think JTs tabata bike took its toll on me.

Re: The Shed 'O Pain
 

Thursday August 12, 2010

A muffled rifle shot redolent of partially digested fiber shakes Paleo man from his sleep. He casts his mind back over yesterday afternoon's swim intervals, when, accidentally, he found a different body position during the 5th interval. Warmup, 100m on 3:00 (2:02, 2:04, 2:06, 2:02, 2:01, 1:56 (wow), 1:55 (double wow) cool down). Revelling in the aching muscles and the sub two minute intervals, Paleo man travels the well worn path to the gym. He walks 15 minutes on the treadmill at 3.0 mph, raising the incline 1% per minute to a max of 15%. Then Paleo man starts deadlifting at 135, and keeps adding plates to failure, then finishes up with 10x135#. Paleo man climbs the eight flights of stairs back to his urban cave, showers, and collects the carefully planned bag of lettuce, diced turkey, and pistachios for breakfast. I am Paleo man, protein fears me, and carbs feel lonely....

Re: The Shed 'O Pain
 

The Shed O' Pain lived up to its name today.

Back Squat 135# 7 reps
35# Kettlebell Overhead Walking Lunges Left Hand 10 Steps
7 Burpees
35# Kettlebell Overhead Walking Lunges Right Hand 10 Steps
AMRAP in 20 Minutes
A hard fought 5 rounds.

My quads and glutes feel very wobbly.

Re: The Shed 'O Pain
 

Thursday 8-12-2010
Swim:
100m breaststroke warmup,
60min freestyle,
100m breaststroke cooldown
WOD:
21-15-9 reps of
overhead squats (45lbs)
pullups
situps

JT, nice swim times! Keep up the good work. One month 'til Sandusky.
Tim, nice WOD! I'll have to try that one.

Re: The Shed 'O Pain
 

Friday the 13th...

Diffuse light, filtered through blood-shot eyes, sends a warning of morning to a tortured brain that is wracked by fitful throbbings. It's the donut monkeys, and the ice cream dragons, the minions of Lords Carbo and Sucrose, pounding out a tempo on the cerebellum. They demand an audience. Paleo man shrugs his way to the car, pulling swim suit with him, and thinking back over last night's many many attempts at the roof at KC, seeing his 100 pound belayer thrown skyward, even when tied to a 45#kb. His mind settles into the soft catch while trying to parse the sequence, left hand here, right hand here, left hand there, clip with the right, put the foot there, no there, "FALLINGA". Paleo man heads towards the pool. The evil minions disappear in the rear view, banished by some nuts and lean meats. But they are persistent, sly and evil. Paleo man will not relax his vigilance b/c Monday morning's weigh-in and BF test is but 72 hours away....

Re: The Shed 'O Pain
 

"Annie"
50-40-30-20-10
Double Unders
Sit-ups
8:40 PR
Last PR was 15:24 on 11/4/09. I am now much better at double unders.
A much more civilized workout.