Re: The Shed 'O Pain
 

Warm Up
1 Boulder Problem
10 Burpees
5 rounds

10 additional problems

Crimp Hangs-A system training exercise I saw on moonclimbing.com. Under training videos
[url]http://usa.moonclimbing.com/videos-c-367.html[/url] (Work and Family safe)
5 sets

Elbow RX

JT, I hope the hip gets better soon

Re: The Shed 'O Pain
 

Wednesday December 8th

It is truly amazing what can be done via catheters and tiny little holes.
Will explain the lasers and ablations and direct application of chemicals and medicines and carpentry like repair work in person. It is amazing. Something that was inconceivable 20 years ago turns what should be a debilitating injury and illness into a 5 day inconvenience. Remarkable.

Oh, and btw, winter still sucks (it has been snowing at my place for over 72 straight hours...)

Re: The Shed 'O Pain
 

"Nate"
2 Muscle Ups
4 HSPU
8 KBS 2 pood
AMRAP in 20 minutes
11 rounds + 2 muscle ups

Re: The Shed 'O Pain
 

Wednesday 12-8-2010
Climb:
23 boulder problems,
4x 5 pull-ups & 5 dips,
23 boulder problems,
4x 5 pull-ups & 5 dips
shoveled 8 to 10 inches of snow.
[I]This is the fifth time I've shoveled the driveway this week.[/I]:yikes:

Re: The Shed 'O Pain
 

Thursday December 9th, 2010

14" of snow in 6 hours in downtown Cleveland.
It was gridlock.
Sue had to hole up at work until 10.
I think shovelling your driveways counts as an extra WOD.

Anyway,
after remarkable applications of modern medicine, I felt good enough to limp down to my gym and do some bench-oriented exercises (e.g., things I could do lying down)

bench press, 100x45# for time
butterflies, 100x5# for time
pull dumbell from ground behind head to stomach and back, 100x5# for time

Hip is feeling much better today.

SoP on sunday?

Re: The Shed 'O Pain
 

Thursday 12-09-2010
Run:
1mi. @ 6.5mph, 60sec. rest,
1mi. @ 6.6mph, 60sec. rest,
1mi. @ 6.7mph, 60sec. rest,
1mi. @ 6.8mph, 60sec. rest,
1mi. @ 6.9mph
I was still tired from yesterdays work out and lack of sleep, so I opted for an easy run today.
[I]"If you train where you want to be instead of where you're at, you'll never get there." I don't know who said this, but it's a great quote.[/I]

I might be up for a SoP session Sunday, depending on the weather. I don't want to be on the road when the storm hits.

Re: The Shed 'O Pain
 

Friday December 10, 2010

100 pullups
100 push presses (seated)

Visibility downtown is about zero.
Yep, more snow....

Re: The Shed 'O Pain
 

"Annie"
Double Unders
Sit Ups
50-40-30-20-10
8:38
A two second PR.

Re: The Shed 'O Pain
 

Friday 12-10-2010
Swim:
30min. easy freestyle
[I]Back hurts from shoveling snow.[/I]

Climbing at the Shed O' Pain tomorrow.:)

Re: The Shed 'O Pain
 

Jeff came and bouldered with me at the Shed. We set a couple of really good problems. Both were close to going. Some work to be done.

Re: The Shed 'O Pain
 

"Ryan"
7 Muscle Ups
21 Burpees
5 Rounds
17:07
17:00 PR
I felt Pukie during the fourth round. Tough wod.
Elbow RX

Re: The Shed 'O Pain
 

Sunday 12-12-2010
Hangboard:
4,6,8,10,8,6,4 sec. on holds 1,2,5,3,4 & 7 (the center sloper).
Made it to 10 sec. on the small crimp, (4), but didn't make it back down.
5 pull-ups between each set.

Re: The Shed 'O Pain
 

Sunday 12-12-2010 Addendum
Bench press:
10x 95lbs.
10x 105lbs.
10x 115lbs.
9x 125lbs.
Couldn't get the last one up. Had to crawl out from underneath it.
BIke:
30 min. on the stationary bike.

Re: The Shed 'O Pain
 

Saturday and Sunday,

Much creative play in the barn with the girls including knees to elbows on the rings, ring dips, walking lunges, obstacle courses, "box" jumps up onto the bouldering pads stacked three high (around 18"), overhead squats holding shovels or rakes or other farm implements, helping the girls boulder up different problems (e.g., only use the red holds), pulling each other in the sleds, and so on. So, basically crossfit at its best, creative, intuitive, spontaneous, constantly varied, and adapated to the materials and conditions at hand. Did one mile around the farm on both days, sunday's was a challenge with the wind.

It is a complete whiteout downtown Cleveland today. There is no accumulation b/c the wind is so strong. I would hate to be wherever all this snow is piling up!

Re: The Shed 'O Pain
 

Warm Up
1 Boulder Problem
5 Pull Ups
10 Push Ups
15 Air Squats
5 Rounds

Worked the two new problems Jeff and I set on Saturday. Sent the first one on my fourth try (20 degree wall). Worked the second one for about 45 minutes. Came agonizingly close on a couple of goes.

"It is a complete whiteout downtown Cleveland today. There is no accumulation b/c the wind is so strong. I would hate to be wherever all this snow is piling up!" -Jeff's driveway.

Re: The Shed 'O Pain
 

Monday 12-13-2010
Hello from the North Pole! I seem to have been teleported here sometime during the night. I think I saw a polar bear delivering the mail.
I've shovelled the driveway twice so far today. It's actually not as bad as I expected. Like JT said, it's coming down hard, but not really accumulating.

Re: The Shed 'O Pain
 

Monday 12-13-2010 addendum:
Cindy:
5 pull-ups,
10 push-ups,
15 squats
AMRAP in 20 min.

11 rounds

Bike:
30 min. on the stationary bike

Headed outside to shovel the drive one more time.

Re: The Shed 'O Pain
 

Rode 10.9 miles in 45 minutes.
Swung the KB.

25x25#
35x35#

A KB Haiku (sort of)

So simple.
So crude and rude.
So impersonal.
So indifferent.
Only different persons swing the da*n thing.

Re: The Shed 'O Pain
 

1 mile on treadmill, 17:42

30 thrusters, 45#

Tim,
Was the 17:07 a PR by 17:00?
Or was it 7 seconds short of a PR?

Re: The Shed 'O Pain
 

Wednesday 12-15-2010
Climb:
50 boulder problems,
50 pull-ups,
50 dips
:)

Re: The Shed 'O Pain
 

Warm Up
3 TGUs each arm 10-20-35-45-53
5 Burpees
1 Boulder Problem
5 rounds

Worked problems on the steep wall for about 45 minutes. Sent 2 of the 4 problems. Still no send on new problem.
10 sets of 5 second hang on small crimper on Moon Board on the minute. Worked in 12 push ups in between sets. 120 total.

JT: 7 seconds short of a PR.
Jeff: Wow, 50 problems! Good workout.

Re: The Shed 'O Pain
 

Climbed routes at KC.

Did two verrrrryyyyy deep dips to impress Jeff.

Why are my pecs and shoulders sore this morning....

Re: The Shed 'O Pain
 

Thursday 12-16-2010
Run:
1mi. @6.6mph, 1min. rest,
1mi. @6.7mph, 1min. rest,
1mi. @6.8mph, 1min. rest,
1mi. @6.9mph, 1min. rest,
1mi. @7.0mph

Three rounds of:
10 Weighted pull-ups
30 Back extensions

15min. with 20lb dumbell

JT, you don't have to do dips to impress me, I'm impressed by how hard you worked to rehab after your hip replacement.

Tim, that small crimper hurts!

P.S. You gotta love today's WOD picture!

Re: The Shed 'O Pain
 

1.5 miles on the treadmill.

4 rounds of Cindy.

Yes that is a nice photo. Did I ever tell you about the time...

Re: The Shed 'O Pain
 

10 Weighted Pull ups 35#
30 Back Extensions
3 rounds
5:10
Early workout today. Lisa's having her surgery today.

Re: The Shed 'O Pain
 

Friday December 17th

rowed 3k in 13:30.

100 bench presses (55#) for time.

my YouTube video of the lighthouse freezing.
[url]http://www.youtube.com/watch?v=sgSM9-bAV1Y[/url]

Re: The Shed 'O Pain
 

Friday 12-17-2010
Swim:
30min. freestyle.
Practiced breathing on both sides every third stroke.

10 sets of 5 second hang on small crimper on Moon Board on the minute. Tried to do 12 push-ups between sets, but only averaged about 10 (99 total).

Bike:
30min. on the stationary bike.

Re: The Shed 'O Pain
 

Saturday 12-18-2010
Run:
1mi. @6.7mph, 1min. rest,
1mi. @6.8mph, 1min. rest,
1mi. @6.9mph, 1min. rest,
1mi. @7.0mph, 2min. rest,
1mi. @7.1mph

Shoulder Press: 1x95-1x100-1x100-1x100-1x100
Push Press: 3x105-3x110-3x115-3x120-3x125
Push Jerk: 5x95-5x100-5x105-5x110-5x115

Headed up to La Fiesta to watch the Hawaii Ironman. Instant motivation.

Re: The Shed 'O Pain
 

Saturday December 18th (really? Is it really 7 days until Christmas???)

Climbed 450' of routes at KC with Dick Jones. Very good day.
Saw Kent there. He is interested in the holiday PR trip. He's never been there but hears it is very nice.

Am going to deal with the PTSD and go swimming tomorrow at Oberlin...

Am also going to watch the Ironman on tv starting in about 1 minute.

The water is fine, the water is fine, the water likes me, the water likes me, the wetsuit is buoyant, the wetsuit is buoyant....

Jeff,
I like the increasing speeds on the treadmill.
Let's consider some 10.0 mph .25 mile intervals.

Also, let's consider some 1/2 mile runs immediately after those stationary bike rides...

Re: The Shed 'O Pain
 

Got Lisa home today. She is on the mend.

Played in the shed for about an hour.

Warm Up
1 Boulder Problem
10 Burpees
5 Rounds

Worked problems on steep wall.
Sent an older hard problem I hadn't sent since before Colorado.
Also worked new problem. Again very close, but no send. I'm starting to take this personal. Finished with a few problems on the less steep wall. Will do a workout tomorrow in the morning.

I taped the Ironman. I will watch it tonight commercial free.

Re: The Shed 'O Pain
 

[QUOTE=JT Kalnay;881021]I like the increasing speeds on the treadmill.
Let's consider some 10.0 mph .25 mile intervals.

Also, let's consider some 1/2 mile runs immediately after those stationary bike rides...[/QUOTE]

Sounds good to me. I'll try to work in some short speed workouts. I've been doing the stationary bike workouts at home, so I don't have a way to do a run imediately afterward unless I go outside. Brrrrrrrrrr! I know its not ideal, but doing a bike workout AFTER a run is better than not doing one. As soon as the weather turns nice, I'll remedy that. I can't wait to get out on my new bike!:)

P.S. there are no wetsuits at Kona.

Re: The Shed 'O Pain
 

Sunday December 19, 2010

Heading over to the SoP, the temperature here is 13f right now, with a WC of 1F.

There is also no JT at Kona.
And, until they have a special category (let's say ... over 50, over 200 pounds, ex-patriate Canadians living in downtown Cleveland with hip replacements who have written over 500 patents and who can climb 5.10 (on their good days), there never will be, so the wetsuit thing is kinda moot.


Yes heading outside for a mini-brick-transition run after riding inside would be brutal....

Am still planning on swimming, maybe 400 yards, this afternoon, after the SoP. Am dealing with the post Sandusky trauma, but it'll be okay, the water is clear, the water is warm, there are lifeguards, I can swim in the outside lane by the wall...

BTW, here are two links that are interesting!
[url]http://www.hfpracing.com/events/2011/tri-for-joe[/url]
[url]http://www.hfpracing.com/events/2011/maumee-bay-triathlon-duathlon[/url]

Re: The Shed 'O Pain
 

Overhead Squats 95#
Ring Dips
GHD situps
10-9-8-7-6-5-4-3-2-1
19:00

Elbow RX

Re: The Shed 'O Pain
 

Sunday 12-19-2010
Run:
1mi. @6mph warmup,
4x.25mi. @10mph rest as needed between

Three rounds of:
10 Deadlifts
30 GHD situps

205lbs on the first ten and lowered it to 185lbs for the remainder.

Re: The Shed 'O Pain
 

Awesome intervals Jeff.

A few sessions of those and your foot turnover will speed up and your jogging speed will seem way easier.

Visited to the SoP this morning. It was a little frosty...

10-9-8-7-6-5-4-3-2-1 of:
35# KBS
Burpees (yep, burpees, and they almost look like burpees now, not jt-slurpees).


Swam 5x100yards, all front crawl, no pull buoy.
Averaged 2:15/100

Tried one lap of BS, but the "natural" hip started barking instantly.
So, no more BS...

Re: The Shed 'O Pain
 

Warm Up
1 Boulder Problem
5 pull ups
10 push ups
15 air squats
5 rounds

Bouldered for about 45 minutes. Good session. Finally sent new hard problem on steep wall. Second go. Got it on video.

Afterwards...
5 sec work + 10 rest 10 sets/3 holds on Metolius Hangboard
sloper
half crimp (no thumb)
3 finger pocket

Elbow RX

Re: The Shed 'O Pain
 

New Boulder Problem Send
[url]http://www.youtube.com/watch?v=1tuzBedRktk[/url]
Family and Work Safe

Re: The Shed 'O Pain
 

Monday December 20th, 2010

Nice send footage! Good job!

rode 12.2 in 50 minutes, then did .25 on the treadmill (following my own advice about always doing the transition...)

Re: The Shed 'O Pain
 

Monday 12-20-2010
Swim:
30min. freestyle, practicing breathing on both sides. I think I'm finally starting to get the hang of it. Still swallowed half the pool.

Tim, nice send!

Re: The Shed 'O Pain
 

Tuesday December 21st, 2010 (Winter Solstice)

Climbed 420 ft. of routes.
Got all the routes I had been practicing, so started working on a harder route.
The number of groups at KC is becoming oppressive.
There is talk that there may be interest in a new gym....