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Re: The Shed 'O Pain
Tuesday 5-8-2012
Run: 0.5mi @4.0mph, 1% incline (warmup) 1.0mi @8.4mph, 1% incline Climb: Bouldered at CRG for 2 hours. |
Re: The Shed 'O Pain
Wednesday 5-9-2012
Moved 2 yards of top soil. Thursday 5-10-2012 Run: 0.5mi @4.0mph, 1% incline (warmup) 1.0mi @8.6mph, 1% incline Climb: Bouldered at CRG for 2 hours. |
Re: The Shed 'O Pain
Yesterday
Climbed at Hinckley with Jeff, Rick, and Kerry. Fun. Today Warm Up Mobility work and a couple of rounds of Cindy. Strict Pull-ups 10-15-20-25-30 Dips 10-15-20-25-30 Front squats 95-105-115-125-135 5 sets of 5 for each. |
Re: The Shed 'O Pain
1 boulder problem
10 pronators each arm 5 rounds 1-2-3-4-3-2-1 climbing workout 1 minute on the wall, 1 minute rest, 2 minutes on the wall, and so on... Deep forearm pump. |
Re: The Shed 'O Pain
Tuesday May 15, 2012
Back from out west, safe and sound. Good times with great people. Climbed some, hiked some, hung out a lot. Today's WODs #1 7 minutes, AMRAP 10 burpees (Rx) 15 push press (135#) 20 pullups 1 round plus 10 burpees plus 15 push presses 3 minute rest #2 5 minutes to find max on 5 touch and go deadlifts got to 315# 10 minute rest #3, For time: 9 hang squat cleans (95#) 50 double unders 6 hang squat cleans (95#) 50 double unders 11:58 |
Re: The Shed 'O Pain
Mobility work
"Nasty Girls" 50 air squats 7 muscle ups 10 hang cleans 3 rounds 9:59 |
Re: The Shed 'O Pain
Bouldered for 75 minutes
Worked in 100 push ups, 50 pronators, and 50 reverse wrist curls. |
Re: The Shed 'O Pain
1 Attachment(s)
Wednesday May 16, 2012
Walked 3.5 miles, went to the game, used my on-field pass. Nice photo with Johnny Damon. Xfitting tomorrow. Hinckley if it's nice this weekend. |
Re: The Shed 'O Pain
Friday 5-11-2012
Swim: 19 laps in 20:53, 1:05/lap Saturday 5-12-2012 Climb: Climbed at Hinkley with Tim, Rick and Kerry. Fun! Tuesday 5-15-2012 Run: 0.5mi @4.0mph, 1% incline (warm-up), 1.0mi @8.8mph, 1% incline Climb: Bouldered at CRG. Thursday 5-12-2012 Run: 0.5mi @4.0mph, 1% incline (warm-up), 1.0mi @9.0mph, 1% incline (6:40min/mi pace) |
Re: The Shed 'O Pain
Thursday May 17, 2012
Warmup 2 rounds of: 15 air squat jumps 15 ring dips 15 toes to bar WOD run 800 50 sit ups 40 sumo high pulls 30 overhead walking lunges 20 hand release push ups 10 pull ups run 400 10 pull ups 20 hand release push ups 30 overhead walking lunges 40 sumo high pulls 50 sit ups run 100 32:27 (the sit ups were the hardest part, they really tug at some muscles in my hips...) Probably doing the saturday morning at 8 am 5k part of the Cleveland Marathon weekend (not doing the marathon on sunday, but may watch) Also probably going out to Hinckley if the weather looks good (which it does) |
Re: The Shed 'O Pain
Friday May 18, 2012
(I was totally worked from yesterday...) warmup 15 minutes to 1RM Snatch 145# 15 minutes to 1RM C&J 215# 5 rounds, for time, of: 8 power cleans, 135# 12 wall balls, 20#, 10' target 9:32 |
Re: The Shed 'O Pain
Saturday May 19, 2012
Hiked 30 minutes a Hinckley. Climbed with Rick, Ed, Jill, Betsy, Kel, Jack, Robert, Nahomi, & George. Tried to jog 5k this afternoon downtown. Did great through two miles and then Oh MY:mad: Wicked calf cramp that hasn't let go after a couple of hours. Hope it's not a pull.... |
Re: The Shed 'O Pain
Sunday May 20, 2012
Rest day (calf strain) |
Re: The Shed 'O Pain
Monday May 21, 2012
I hate crossfit. I really really hate it. Especially today. It was effin hot and effin humid so I was already sweating just from the bike ride to the gym. I hate crossfit because every day is different and I can never settle into some comfortable, worthless routine. I hate crossfit because every day there's people I know at the gym working just as hard or harder than I am so I can't ever dog it or else I'll be embarassed. I hate crossfit because every day there's one or two trainers who make sure I'm doing the movements the right way, which also usually equals the hardest way, so I never get to slack off with bad mechanics. I hate crossfit because the gd weights are so effin heavy, and the metcons are so effin intense. I hate crossfit because I keep throwing up. Take today's WOD for example: Backsquat: 4-4-4-4-4 95#, 135#, 185#, 215#, 225# Could barely breath after these. Just three months ago I could barely find the bottom of an air squat, and now I'm doing 225# back squats. I hate crossfit b/c back squats are effin hard. Sitting on the couch was easy. 3 rounds of Super Sets of: Romanian Deadlifts, 135# Kettelbell swings, 55# I really couldn't breath after these. I nearly puked. I hate crossfit. How dare it take my breath away. How dare it burn away that Molson muscle. How dare it intrude on passivity. 12-9-6: Toes to Bar. I can barely do a situp, and crossfit wants me to do toes to bar? I hate crossfit. How dare it demand things of me that I can't do yet? I hate crossfit. MetCon: 3 rounds, for time: 10 pullups, 10 hand release push ups, 5 (power clean, right leg lunge, left leg lunge, push press)(95#). I puked during the metcon. How dare crossfit demand that I come back inside and finish the workout. I hate crossfit. I wonder what tomorrow's WOD will be..... |
Re: The Shed 'O Pain
May 18-20 New River trip with Norm.
Friday-The Other Place Hundred Acre Wood 5.9-onsight D.D. 5.10a-onsight Submarine 5.12a-redpoint 2nd go Low Brow 5.12a-redpoint 2nd go Saturday-The Other Place (Norm and Jeff) Rosetta Stone 5.10a Flash Flaming Pellets 5.11b Flash U-Boat 5.12a redpoint 2nd go Way of the Beaver 5.12a 2nd go Sunday-Kaymoor Flight of the Gumbie 5.9 repeat Lost Souls 5.12a 2nd go Had a great weekend! I didn't think I was climbing all that well. I had low expectations for the weekend. Turned out to be one of my best ever. Thanks for the good belays and good times guys. Today Mobility Work "Karen" 150 wallball shots for time 12:30 |
Re: The Shed 'O Pain
Tuesday May 22, 2012
15 minutes snatch technique practice 2x500m rows all out, 2 minute rest in between (1:34, 2:01) WOD: 4 rounds, with 2 minutes rest in between each round, of: 20 OHS (focussing on technique) (PVC, PVC, PVC, 45#) 30 double unders |
Re: The Shed 'O Pain
May 18-20 New River Gorge
Saturday-The Other Place (Norm and Tim) Rosetta Stone 5.10a (flash) Flaming Pellets 5.11b (flash) U-Boat 5.12a (one hang) High Brow (hang dog) Sunday-Kaymoor (Lena) Low Voltage 5.10b (repeat) The Grean Piece 5.10b (repeat) Control 5.12a (bolt to bolt) |
Re: The Shed 'O Pain
1 boulder problem
5 pull ups 10 push ups 15 air squats 10 pronators-each arm Campus board workout-Lots of misses 100 additional push ups Hot in the shed this afternoon. Not a lot of zip. |
Re: The Shed 'O Pain
Wednesday May 23, 2012
Warmup Weighted Pullups 3-3-3-3-3 5, 10, 15, 20, 25 Kipping Pullups 2,2,1,2,5 Deadlifts 5-5-5-5-5-1 135, 225, 275, 325, 375, 425 MetCon 5 rounds, for time, of: 3 hang cleans, 95# 6 box jumps, 15" 12 toes to bar shuffle 100m 3 hang squat cleans, 95# 17:18 Am going to CRG tomorrow. |
Re: The Shed 'O Pain
"Helen"
400 meter run 21 kbs 1.5 pood 12 pull ups 3 rounds 13:00 Didn't push it too hard. Too hot. |
Re: The Shed 'O Pain
Thursday May 24, 2012
Rest Day A tiny little bouldering and system work. Mostly just bs-ing.... |
Re: The Shed 'O Pain
Friday May 25, 2012
Rest Day Walked 3-4 miles on closely mown grass, with occassional forays into slightly longer grass. Even par. |
Re: The Shed 'O Pain
Saturday May 26, 2012
Rode 11.2 miles in 50 minutes (13.4 mph) on my recumbent. Longest ride since the hip replacement! Saw two cars and one pick 'em truck on the whole ride. I love riding the roads out at the farm. |
Re: The Shed 'O Pain
3 tgu's 20-35-45-53-72
1 boulder problem 10 pronators- each arm 5 rounds Fingerboard workout 40 minutes Finished w/ 5 sets of 10 reverse wrist curls |
Re: The Shed 'O Pain
Friday 5-25-2012
Swim: 36 laps in 43:06 (1:11/50yards) |
Re: The Shed 'O Pain
"Murph"
1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run 44:45 |
Re: The Shed 'O Pain
Saturday 5-26-2012
Run: 4.63mi in 39:53, 8:34min/mi avg Better than I expected. Sunday 5-27-2012 Bike: 27.21mi in 1:40, 16.2mph avg Rode through Beachwood and Shaker with Matt Hoffman. Quads were cramping on the way home. I'm really out of shape but it was still a nice ride. :) |
Re: The Shed 'O Pain
1 boulder problem
10 back extensions 10 pronators-each arm 5 rounds Campus board workout -40 minutes Lots of misses- hot! |
Re: The Shed 'O Pain
5 strict pull ups 15-20-25-30-35
5 dips 15-20-25-30-35 10 lunges 80-85-90-95-100 |
Re: The Shed 'O Pain
Tuesday 5-29-2012
Run: Attempted to do 1.omi @9.2mph Did 0.5mi @ 9.2mph, walked for .25mi, then did 0.25mi @ 9.2mph. Not very good, but the legs are still really tired from the weekend. Climb: Bouldered at CRG for about 1.5 hours. Worked on a new problem that Hanna set. |
Re: The Shed 'O Pain
Wednesday 5-30-2012
Run: 4.65mi in 37:20 (8:01min/mi pace) Started slow, but felt better the farther I went. Stopped to get water and stretch. Finally registered for the Maumee Bay triathlon on the 17th. I'm only doing the sprint this year, but I'm not in shape for more than that. This one is just for fun. |
Re: The Shed 'O Pain
Wednesday 5-30-2012
Run: 4.65mi in 37:20 (8:01min/mi pace) |
Re: The Shed 'O Pain
1 boulder problem
21-15-9 pronators-each arm 21-15-9 reverse wrist curls 6 rounds 1-2-3-4-3-2-1 minutes on/off the wall Deep pump in the forearms. |
Re: The Shed 'O Pain
Tuesdsay 5-29-2012
Climb: Bouldered at CRG Wednesday 5-30-2012 Run: 4.65mi in 37:20 (8:01min/mi pace) Thursday 5-31-2012 Climb: Bouldered at CRG. System tile training with Steve. Not a lot of zip tonight. |
Re: The Shed 'O Pain
Week Ending June 1st
Three tough crossfit workouts. One so-so round of golf. One spectacular round of golf at the Cleveland Indians Charity outing. Actually RAN today, not shuffling, not jogging, actual running. Man did that feel great! It's a medical miracle of sorts. |
Re: The Shed 'O Pain
Friday 6-1-2012
Swim: 36laps (1mi) in 42:46 (1:11min/50yard avg) Saturday 6-2-2012 Run: 4.65mi in 35:47 (7:41min/mi pace) This was the first time this year that I actually felt like I was "running." |
Re: The Shed 'O Pain
Saturday June 2nd, 2012
Ran 1 mile in 11:06. It was very frustrating. Just yesterday my legs worked like legs are supposed to. They picked up and put down and propelled me forward. Today they were like two weighted stumps stuck in gelatinous mud. Climbed ten easy routes, ranging from 5.2 to 5.8. Fun. Jeff, nice job on the 7:41 mile. I'll bet that felt like running! |
Re: The Shed 'O Pain
Sunday June 3, 2012
Rode 17 miles in 78 minutes (13.1 mph), 45 minutes out (into a 20 mph wind), 33 minutes back (with the tail wind). Have the new bike fit well enough now that it's not so twitchy, so I put on the clip in pedals and used my bike shoes. What a difference that makes for the feet, calves, and pedal stroke! Riding in sneakers is for the birds! Now if I could just find a way to make the pedals be about 1/2 an inch farther (wider?) from the frame. The chain just brushes against my right calf when it's in the big ring, and my hips would be happy if my feet were spread that extra 1/2 inch on each side. Am open to suggestion... BTW 112/13 = 8.6, plus 2 hours to swim 2.4 miles, that would be 10.6, which would leave 5.4 hours to walk 26.2, hmmmmm....... |
Re: The Shed 'O Pain
Monday 6-4-2012
Run: 4.65mi in 37:00 (7:57min/mi pace) |
Re: The Shed 'O Pain
NRG trip with Rick and Kent 6/2-6/4
Sat. The Other Place D.D. 10a repeat Hundred Acre Wood 9 repeat My First Eleven 11b redpoint 2nd go Tough! Macauley's Irish Stout 12b redpoint 3rd go. Fun! Sun. Kaymoor Green Piece 10b repeat Low Voltage 10b repeat Sancho Belige 11c redpoint First go this trip. Was on this many years ago. It was a battle all the way up! Tony the Tiger 11c redpoint 2nd go. Fun! Mon. Cotton Top Cottonmouth 10a onsight Q-tip 11b onsight Tamarin 12b hangdog bad! Not recommended. Psycho Wrangler12a hangdog 2 hangs. Steep and pumpy. Fun! I'll be back for that one. Fun trip! Today Mobility work Wrist pronators 21-15-9 5 pull ups 7 dips 1 rope climb 10 push ups 12 back extensions 20 air squats 5 rounds 17:35 Reverse wrist curls 21-15-9 |
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