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Re: The Shed 'O Pain
Wednesday July 3, 2012
The tornado sirens are sounding south of town. Here, lightning rends the noon-time sky, sheets of rain flood the gravel roads in the Flats, and the air hangs thick and heavy. Eminem pounds out of the sound system. Sweat pours from every part of my body from warming up with pullups air squats and snatch technique practice. A few sips of water, then tighten the wrist guards and get ready. 3-2-1 GO! It's Grace, and she's a b*tch. 5:42 |
Re: The Shed 'O Pain
6/24-7/3 Great trip to Ten Sleep with Norm. Many high quality routes with Norm. This place will keep me entertained for many years. The rock is limestone so lots of pocket pulling. I did routes ranging from 5.10a to 5.12a. My favorite was Hanoi Hilton 11d. Norm and I were "Kings" for a week.
Today For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups 28:48 I took my time. Mary did the workout with me (modified). |
Re: The Shed 'O Pain
Glad to hear you got back safe from Ten Sleep, and even gladder to hear you had a great time in a new climbing place. Limestone is one of my favorite rock types to climb.
7/4, Rest Day (what else can you do when it's 104.7F 7/5, swam 1100 yards in 26:43. |
Re: The Shed 'O Pain
Mobility Work
TGUs 6-5-4-3-2-1/20-35-45-53-72-72 Pronators and Wrist Reverse Curls |
Re: The Shed 'O Pain
Friday July 6, 2012
Power snatches, squat cleans, running, burpees, pullups, 100F. 'nuff said... From my blog: CrossFit Stinks! Literally. My chest stinks of black rubber scraped from the floor where burpees drain me. My hands stink of metal from the pullup bar that always seems too far overhead. My wrists stink from tape and chalk and from the Olympic bar that keeps trying to crush me. My skin stinks from the dust and road grime that washes over me while running past the ivy building and across the gravel in the flats. My mouth stinks from copper and bile that threaten to erupt too often. My feet stink from heels to toe, ‘stay on your heels’, they stink. My shins stink of scrapes and metal shavings from that snatch that went wrong. My back stinks while I lay basting in a sweat angel the size and depth of Lake Erie. My pee stinks from ketosis from eating Paleo. The whole box reeks from the collective effort of a bunch of athletes who just won’t quit. The whole thing stinks. I wonder what tomorrow’s WOD will be… |
Re: The Shed 'O Pain
Mobility Work
For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5 Toes-to-bar 20:35 |
Re: The Shed 'O Pain
Tabata Run
2.5 minutes @ 4mph 1% incline 2.5 minutes @ 6mph 1% incline 5 minutes @ 8.0 mph 1% incline 5 minutes @ 4 mph 1% incline 10 X 20 seconds work + 10 seconds rest @ 7.0 mph-12% incline 5 minutes 4-3 mph |
Re: The Shed 'O Pain
5 pull ups
10 push ups 15 air squats 10 rounds 11:18 |
Re: The Shed 'O Pain
1 boulder problem
10 back extensions 10 pronators 5 rounds 1 boulder problem 10 reverse wrist curls 5 rounds |
Re: The Shed 'O Pain
Tuesday July 10, 2012
A triathlon? Followed by events that are dominated by heavy lifting? Wish I would have qualified this year.... [url]http://games.crossfit.com/workouts/the-games-masters[/url] |
Re: The Shed 'O Pain
Mobility Work
"Nasty Girls" 50 air squats 7 muscle ups 10 hang cleans 95# 3 rounds 11:17 A triathlon? I thought of JT and Jeff when that announcement was made. Should be interesting. |
Re: The Shed 'O Pain
Mobility Work
"Diane" 165# deadlift HSPU 21-15-9 7:35 PR with 165# |
Re: The Shed 'O Pain
Friday the 13th...
Dear CrossFit, I quit! We did Fran today. It’s the first time I ever finished Fran. (Rx: 12:34) Maybe it’s more accurate to say that Fran finished me. It’s too hard, it hurts too much, it can’t be done. 21-15-9 Thrusters and Pullups? Are you joking me? Are you outside your mind? I quit. 3-2-1 GO! After nine thrusters I quit. I dropped the bar and tried to catch my breath. The world had slowly started to tilt off its axis. I quit. I looked around. Everyone else was still going. I picked up the bar. I quit again after five more thrusters. 21 was never going to happen. Sweat was already in my eyes, the world had already started to close into a tunnel, a tunnel of pain and needing to stop. I quit. It’s too hard. It hurts too much. I picked up the bar, ground out some more, still hadn’t reached 21. 21 is an unattainable number of thrusters. It can’t be done. It breaks you. Humbles you. No-one can do 21 thrusters. 21 thrusters make you quit CrossFit, make you curse CrossFit, make you despise every donut you ever ate, every workout you ever skipped, ever corner you ever cut. I quit. Everyone else was still going. Some had made it to the pullups. I quit thinking. I “turned off my brain” and let my body move on. 21 thrusters were done. The tunnel of pain lead to the pullup bar. Pullups are one thing. Pullups after 21 thrusters are something else. I don’t remember them, but I know I did them. Which meant 15 more thrusters. The 95# barbell sat on the floor, mocking me. Daring me. The trainer got right up in my face “that bar ain’t gonna fly! You gotta move it. Pick it UP!” I picked up the bar, did some thrusters, stopped, did some more, someone counted to 15. Counting was inconceivable at this point. I quit counting. Someone aimed me at the pullup bar. I quit. No more pullups. No more, make it stop. Then there were just 9 thrusters to do. Doesn’t sound like much. Don’t tell my thighs that. Don’t tell the 500 pound gorilla that had climbed on my back and who was doing lactic acid shots straight into my thighs. Don’t tell the air-bender that had somehow removed all the oxygen from the box. Don’t tell whoever wrapped all that duct tape around my chest and made it impossible to refill my lungs. I quit. No-one needs this abuse. It’s medeival, it’s primordal, it’s insane. Disconnected images of screaming trainers and enthusiastic teammates float and swirl at the edge of the pain tunnel, out where the coppery taste in the mouth and the pink to red blurs in the edges of vision appear. I quit. I drop to the floor. Mikko can kiss my *ss because I am going to lie on the floor for a long time. Fran, 12:34, Rx. I quit. Dear CrossFit, I quit. I wonder what tomorrow’s WOD will be… |
Re: The Shed 'O Pain
Tabata Run
2.5 minutes @ 4mph 1% incline 2.5 minutes @ 6mph 1% incline 5 minutes @ 8.0 mph 1% incline 5 minutes @ 4 mph 1% incline 10 X 20 seconds work + 10 seconds rest @ 7.0 mph-12% incline 5 minutes 4-3 mph |
Re: The Shed 'O Pain
Saturday July 14th, 2012
Adventure Triathlon, 2 hours, 24 minutes Distance are approximate: 600 yard swim, 16 mile bike, 5k trail walk The biking was complicated by the load of concrete that Fran injected into my thighs yesterday.... On Your LEFT! For those of you who've been in a triathlon, you've either heard this or said it. I heard it 57 times this morning. That's both good news and good news and bad news. Good news because it means I was participating in a triathlon again (first time since Ironman on September 1, 2007) and good news because it means I beat 57 people out of the water (I swam pretty well) but bad news because it means I biked like a morbidly obese 50 year old joint replacement patient (which I am) and that I walked like a guy who was lucky to be able to walk 5k on extremely challenging single track mountain bike terrain. I can't tell you how happy I was to hear those familiar words, "On your LEFT!" It's been a long time. I would like to thank Rick Cadwell of North Coast Nautilus (the race director) for accommodating my disability and allowing me to ride a recumbent bike in the race. Many race directors have said "no", Rick said yes, and thus I got to participate. Thanks. I'm going to write down 2:24 (two hours and twenty four minutes) and look back at it next year before this same event to see how far I've come in the next year. Everything is heading in the right direction, and in case I had any doubts, hearing those words so familiar to those of us at the back of the pack, made it all crystal clear. On your LEFT! (next year I will be saying it at least once...) |
Re: The Shed 'O Pain
Yesterday
Bouldered at Kendall Cliffs with Kent. Had a lot of fun. Today Mobility Work 10 OHS 105# 10 Box Jump Overs 20" 10 40# DB Thrusters 10 Power Cleans 125# 10 Toes to Bar 10 Burpee Muscle Ups 10 Toes to Bar 10 Power Cleans 125# 10 40# DB Thrusters 10 Box Jump Overs 20" 10 OHS 105# 24:15 A bit of grind today. |
Re: The Shed 'O Pain
1 Attachment(s)
Boulder Problem
10 Pronators 5 Rounds Boulder Problem 10 Reverse Wrist Curls 3 Rounds Hangboard Workout |
Re: The Shed 'O Pain
Sunday July 15, 2012
The Fantastic Four Miler It went through Browns Stadium, Gund Arena, and Jacobs Field. 55:15 (I stopped to take photos). Monday July 16, 2012 20 minutes to find 1RM snatch (160# PR) << 200# won the 50-54 age group at the games...>> Metcon including overhead lunges, pullups, bar facing burpees, deadlifts, and running. |
Re: The Shed 'O Pain
Mobility Work
Wallballs Pull Ups 21-15-9 5:20 |
Re: The Shed 'O Pain
1 Attachment(s)
1 Boulder Problem
5 Pull Ups 10 Push Ups 15 Air Squats 10 Pronators 5 Rounds Hangboard Workout |
Re: The Shed 'O Pain
1 Attachment(s)
At CrossFit Outlaw in Alexandria Virginia with Coach Rudy...
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Re: The Shed 'O Pain
Wednesday July 18, 2012
Twenty minutes swimming, alternating FC and BS. Thursday July 19, 2012 100 squats (mix of air squats and OHS with 5# dumbells) AMRAP 7 minutes, burpees (58) (compare to 2/14, 45) Twenty minutes swimming, alternating FC and BS. |
Re: The Shed 'O Pain
Tabata Run
2.5 minutes @ 4mph 1% incline 2.5 minutes @ 6mph 1% incline 5 minutes @ 8.1 mph 1% incline 5 minutes @ 4 mph 1% incline 10 X 20 seconds work + 10 seconds rest @ 7.1 mph-12% incline 5 minutes 4-3 mph |
Re: The Shed 'O Pain
Mobility Work
"Nate" 2 Muscle Ups 4 HSPU 8 KBS 1.5 pood (2 pood is Rx) AMRAP in 20 minutes 12 rounds +2 reps |
Re: The Shed 'O Pain
Friday July 20, 2012
No box, no training partners, no gear? No problem. AMRAP 7 minutes burpees (67). Compare to yesterday, 58. So in only one day I'm no fitter and didn't perfect technique or anything, so what's up with the 9 extra burpees? I decided to try an experiment today. I tried the "go unbroken" experiment. No matter what, no matter how slow, just keep going. Right about 90 seconds in, as it always does, my brain said 'it's time for my ninety seconds in rest'. My scientist brain said "not today, we're doing an experiment." So I kept going. Around 4 minutes my brain said "no really, we need our rest, we need to stop and breath hard and let the clock run while we could be working.' The scientist brain said, "sorry, today we are doing something different." So yesterday's 58 became today's 67. Just from trying the experiment. Sometimes I hate science...... Then did 50 situps, 50 push ups, and then swam 1000 yards. Vacation rocks! |
Re: The Shed 'O Pain
Saturday July 21, 2012
Made it to the pier and back in 19:13. Compare to: 2010 1st try: 26:17 2010 PR: 18:58 2011 1st try: 23:07 2011 PR: 17:46 With a whole week left at the beach, I think I can get under 17 minutes this year. Today the sand was in great shape, but it was hot and humid with a 30mph wind. Did 100 burpees (untimed) after the run. Who knew there was actually "technique" to burpees and that you can get better at them (as well as getting more fit...) |
Re: The Shed 'O Pain
Bouldered for about 90 minutes. Worked in 10 sets of Cindy and reverse wrist curls and pronators.
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Re: The Shed 'O Pain
Sunday July 22, 2012
Made it to the pier and back in 17:56, just ten seconds slower than my PR. The sand conditions weren't perfect, and it does take a few days to get used to running on the beach every day. So, I am optomistic about going faster than 17:46 this year! Had a nice open ocean swim today too. I think each minute of open ocean swimming on a breezy day counts for five minutes of lap swimming in the pool.... |
Re: The Shed 'O Pain
Mobility Work
5X5 Ab Roller "Elizabeth" Power Cleans 95# Ring Dips 21-15-9 9:25 |
Re: The Shed 'O Pain
Monday July 23, 2012
Made it to the pier and back in a personal best of 16:49. That's nearly a minute faster than my PR. Actually felt like I was running at times. Went out really hard (8:07) then held on as best as I could on the way back, which inlcuded a few bouts of walking for 40 steps to catch my breath. Got a blister on my toe, but didn't notice it until after b/c I was trying to find the oxygen switch! If it calms down just a little, am going to swim all the way to the pier this afternoon. (I'm hoping it calms down a little, b/c the alternative to the swim is AMRAP 8 minutes of beach burpees....) |
Re: The Shed 'O Pain
TGU's
6-5-4-3-2-1/20-35-45-53-72-72 In between sets I worked on putting holds back on my wall. I stripped it a few days ago. So far I have one new problem. |
Re: The Shed 'O Pain
1 Boulder Problem
10 Burpees 5 rounds 1 Boulder Problem 1 bar muscle up 5 rounds 1 Boulder Problem 10 Back Extensions 5-10-15-20-35# 10 Pronators each arm 5 rounds 1 Boulder Problem 6 ab rollers 10 reverse wrist curls 5 rounds |
Re: The Shed 'O Pain
Tuesday July 24, 2012
16:15 to the pier and back. A Massive PR. A couple hours of surfing. Then an epic when the wind kicked up while I was swimming... [url]http://youtu.be/zD-5slslFbw[/url] Wednesday July 25, 2012 16:20 to the pier and back. 5 seconds slower than my PR. But, my nephew ran the whole with me! Cool! |
Re: The Shed 'O Pain
15 Double Unders
15 Burpees 15 Box Jumps 20" 15' Rope Climb AMRAP in 20 minutes 5 rounds + 15 reps I would say that was a hard workout, but they're all hard. |
Re: The Shed 'O Pain
Thursday July 26, 2012
Running, surfing, burpees Friday July 27, 2012 84 minute walk (Longest distance since hip replacement) Surfing Saturday July 28, 2012 Rest day |
Re: The Shed 'O Pain
1 Boulder Problem
5 Strict Pull Ups 10-15-20-25(4)-25(4) 10 Pronators 5 Rounds 1 Boulder Problem 5 Dips 10-15-20-25-30(4) 10 Reverse Wrist Curls 5 Rounds 1 Boulder Problem 10 Goblet Squats w/kb 35-35-45-45-53 5 Rounds I now have 4 new boulder problems. JT stopped by today. It was good to see him. |
Re: The Shed 'O Pain
Sunday July 29, 2012
5 miles in 1:14:53 under ideal conditions. OHS practice. |
Re: The Shed 'O Pain
Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch 135 pound Deadlift, 20 reps 10 Handstand push-ups 14:20 |
Re: The Shed 'O Pain
Monday 7-30-2012
Did a very easy 3mile run, stopping every .75miles to stretch and catch my breath, so it was more like doing 4 1200m repeats. I felt pretty good considering how out-of-shape I am. I purposely didn't wear a watch because I didn't want to push to hard. My stomach is still not cooperating. |
Re: The Shed 'O Pain
1 Problem
15 Back Extensions 10 Push Ups 10 Pronators 5 Rounds 3 additional problems Fingerboard Pyramid Protocol 5 sets |
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