Re: The Shed 'O Pain
 

Friday 12-31-2010
Swim:
4 laps breaststroke, warmup
30min. freestyle, (breathing on both sides every third stroke)
4 laps breaststroke, cooldown
Run:
1mi. @ 6.7mph, 1min. rest,
1mi. @ 6.8mph, 1min. rest,
1mi. @ 6.9mph, 2min. rest,
1mi. @ 7.0mph, 2min. rest,
1mi. @ 7.1mph

60 minuntes on a stationary bike is pure torture.

Re: The Shed 'O Pain
 

Thursday 12/30/10
Bouldered at Planet Rock with Jeff and Kent. Felt like I bouldered well. Sent many good problems. Fun day!

Today...
"Jack" -Modified
Complete as many rounds as possible in 20 minutes of:
75 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 20 inch box
9 Rounds

Elbow RX

Re: The Shed 'O Pain
 

Saturday 1-1-2011
Run:
5mi. @6.5mph, 1% incline

Mary:
5 handstand push-ups, 10 one leg squats, 15 pull-ups,
AMRAP in 20 min.

5 rounds in just over 20 minutes.

Re: The Shed 'O Pain
 

Saturday January 1st, 2010

Cindy, 10 rounds, 12:06

An hour on the bike isn't so bad if you have a good book to read.

At least there are no cars or pick-em-up trucks to run you over or dogs to chase you or flat tires to get or red wing black birds to dive bomb you or tar to melt or spokes to break....

Re: The Shed 'O Pain
 

Sunday January 2nd, 2011

"Jackie" (sorta)

AMRAP in 20 minutes:

75# push press (too light)
35# KBS (just right)
10" box jump (just right)

10 rounds in 19:35...

Also, watched some seriously hard bouldering!

Re: The Shed 'O Pain
 

JT visited the Shed today.

Bouldered for about an hour. Did a few of my harder problems.
Moon Fingerboard
10 sets of 5 seconds on small crimp. On the minute with 12 push ups between each set. 120 total.

Elbow RX

Re: The Shed 'O Pain
 

Sunday 1-2-2011
Swim:
4 laps breaststroke, warmup
45min. freestyle, (breathing on both sides every third stroke)
4 laps breaststroke, cooldown
Run:
1mi. @ 6.8mph, rest as needed,
1mi. @ 6.9mph, rest as needed,
1mi. @ 7.0mph, rest as needed,
1mi. @ 7.1mph, rest as needed,
1mi. @ 7.2mph

The swim felt good, I'm starting to get the hang of breathing on both sides. The run was a struggle. Legs were exhausted.

Re: The Shed 'O Pain
 

3 rounds for time of:
Run 400 meters
30 Overhead squats, 65 pounds
21 Pull-ups
16:52
I wasn't sure what my time would be, but I think that's a pretty decent time. I know my legs are wobbly and my stomach is nauseous.

Re: The Shed 'O Pain
 

Rode 16.0 in 63 minutes.
50 minutes of constant pace and 13 minutes of 30 seconds on 30 seconds off. First intensity on the bike in quite a while.

I am light headed and pukey from reading about 400m followed by OHS. Isn't there some other workout that involves 400s followed by exercises, oh yeah, that's right, the sk*** ***k workout.

Jeff, nice job starting the mile repeats .1 up from the time before.
Got intervals or Tabatas scheduled? In the pool? On the treadmill?

Re: The Shed 'O Pain
 

Monday 1-3-2011
Run:
Warmup 1mi. @6.5mph, 1% incline,
4x .25mi. @10mph, 1% incline, .25mi. @3.2mph (walk)

9x 10 overhead squats with 65lbs.
2x 10 kettlebell swings with 44.1lb. KB
I was trying to do todays WOD, but I couldn't remember the last exercise, so I started doing kettlebell swings. I didn't get to finish the kettlebell swings because the trainer who owned them took them away.:(

Bike:
2x 2min. on each gear, small chain ring, 28min. total (my trainer only has a seven speed cassette). Thanks Kent for the workout idea.

I need to sit down and work out a schedule. I'm kind of playing it by ear right now, just to see how I feel and find out what needs work. Any suggestions are greatly appreciated.