Re: The Shed 'O Pain
 

Bouldered with Jeff at KC today. Some good problems. It was good to climb with Jeff again. I miss that.

We are meeting at my house around 9 for the dock wod tomorrow. Should be epic.

Re: The Shed 'O Pain
 

Saturday August 21st, 2010

Five Rounds: "run" 400 steps, power-walk 400 steps, 25:36, about 2.1 miles

20,15,10 burpees, box jumps, toes to rings: 9:24

one hour of bouldering, focussing on balance and finding/using the smallest hands. fingers are verrryyyy tired.

see you at the Shed 'o Pain at 9 a.m. for the dock WOD!

Re: The Shed 'O Pain
 

Saturday, 8-21-2010
Climb:
Bouldered with Tim at Kendall.
[I]I climbed much better than I expected to after more than a month off. I surprised myself on the brown and white problem.[/I]

Re: The Shed 'O Pain
 

Dock WOD with JT and Jeff.

80 meter swim
30 push ups
21 KBS 1.5 pood
80 meter swim
25 push ups
15 KBS 1.5 pood
80 meter swim
20 push ups
9 push ups
12:05

I hit my head on the underside of a boat while exiting the water. It bled quite a bit. Not as bad as it looked.

Re: The Shed 'O Pain
 

Sunday, 8-22-2010
Dock WOD with Tim and JT:
80 meter swim
30 push ups
21 KBS 35lb
80 meter swim
25 push ups
15 KBS 35lb
80 meter swim
20 push ups
9 KBS 35lb
21:44

Re: The Shed 'O Pain
 

Sunday, August 22, 2010

Dock WOD with Tim and Jeff:
400m swim warmup

80 meter swim
30 push presses 40#
30 KBS 45lb
80 meter swim
25 push presses 40#
25 KBS 45lb
80 meter swim
20 push presses 40#
20 KBS 45lb
9:38

golf practice
200 shots at a 100yard target.
Rendered first aid to Tim's cut.

Now, Tim's statement that it "looked worse than it was" needs to be expounded upon.

Tim cut his head exiting the water on round three of the WOD.
The inch a half long cut is right on the top of his head.
He was all wet from swimming and sweating.
So, all the blood from the scalp wound (and we all know scalp wounds bleed like crazy) was streaming in all directions down his face, into his eyes, into his ears, basically everywhere. He sat down on the boat for a few seconds, disgusted that he had cut himself, and a little disoriented, wondering WTF was going on. After collecting himself for 15 seconds, he proceeded to finish the WOD, doing the pushups as blood now streamed down the back of his head, and then doing the KB swings, as blood basically flew everywhere. Try to recall some of the scenes from Gladiator... After finishing the WOD, he jumps back in the water to wash off the blood, then climbs back out. At this point I am able to get a good look at the cut. I am a certified WFR and have some experience with cuts. There was a lot of blood, so direct pressure was the first thing. While direct pressure was applied, we were able to towel off all the gore to find out where exactly it was coming from. It was coming from under this quarter-sized flap of scalp that was hanging on by two sides. More direct pressure got the bleeding under control. A liberal application of anti-septic and anti-bacterial and a recommendation to visit the doctor for a few stitches was issued.

So, the "I cut my head on the underside of a boat" statement doesn't really describe the whole scene....

Espeically the part where he finishes the WOD looking like he'd gone a couple of rounds in a cage match that was going badly....

The KB swings with the blood flying everywhere were particularly interesting....

Re: The Shed 'O Pain
 

Monday, 8-23-2010
Run:
7.4mi in 1:04:35, 8:40min/mi pace.
[I]My legs really hurt from this weekends workouts, so it was good practice for running with overstressed legs.

Nineteen days until Montreal. I recieved in the mail today my parking pass for race day parking on the ile NotreDame.[/I]:)

Re: The Shed 'O Pain
 

Monday 8-23-2010

A perfect Paleo day for Paleo man, including a one hour walk on the shores of Lake Erie with the lovely and talented Dr. SBK.

Tuesday 8-24-2010

A not so perfect Paleo day for sorta-Paleo man.
swam 1000m, all fs, in 24:50
assorted swim drills for another 400m

Re: The Shed 'O Pain
 

Tuesday 8-24-2010
Swim:
Warm-up: 100m breaststroke, 100m easy freestyle
20x 50m hard (70-80% effort) with 10 second rest between laps
26:30 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]I ordered a five-pack, two block Paleo Kit last night. I love the fact that they're portioned per blocks. I don't like how expensive they are. Still, I am looking forward to trying them; they sound great!

I also re-calculated my daily protein requirement based on my latest body fat measurement. 140.2 lbs with 8.2% body fat yields 130.82 lbs lean mass. Multiply that by .8 (based on 1hr workout five times per week) results in 104.656 grams of protien per day. Divide that by 7grams of protein per block and I get 15 blocks per day. Now, the hard part is adjusting my meals, or creating new ones, that meet a 15 block (three meals at four blocks each, a one block snack and a two block snack) per day diet AND be Paleo friendly. [/I]

Re: The Shed 'O Pain
 

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

17 X 20 = 340

Just what I needed, something short but brutal.