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Re: The Shed 'O Pain
JT, I'm not planning to go out of town this weekend. It would be really nice to work out with you and Tim this weekend at The Shed.
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Re: The Shed 'O Pain
Tim and Jeff; sounds like you did some great (and hard) routes!
Sandy and I were at P.F. Chang's yesterday in Beachwood. The last page of their menu has gluten-free entries. [url]http://www.pfchangs.com/menu/[/url] |
Re: The Shed 'O Pain
"Jeremy"
Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats Burpees 9:34 The Shed is open Saturday. My dad is coming in the mid to late afternoon. How does 10 am work for everyone? |
Re: The Shed 'O Pain
Tuesday May 3, 2011
TGU warmups. Rowed 5k on stationary rowing machine in 23:40. PR. What an excellently painful way to get your heart and lungs going! SoP on Saturday at 10 works for me. |
Re: The Shed 'O Pain
Tuesday 5-3-2011
Climb: Bouldered at CRG. Not a real energetic day. I sent one moderate/hard problem and a bunch of easy ones. They've got some good problems up right now. Norm, P.F.Changs is very close to my house; I'll have to give it a try. Thanks for the heads up. I'm not sure what I'm doing this weekend yet. If the weather is good, I really need to get some yard work done. If not, I'll probably be up for The Shed O' Pain. I'd really like to do "Jeremy." (Oh, that doesn't sound good!) |
Re: The Shed 'O Pain
Wednesday May 4th, 2011
It was only a 5k row. Why do I feel like I rowed single handed across the Atlantic, and back... p.s., It is still raining and overcast in Cleveland. |
Re: The Shed 'O Pain
Warm Up
1 Boulder Problem 5 Pull Ups 10 Push Ups 15 Air Squats 5 Rounds Pyramid Fingerboard Workout Elbow RX |
Re: The Shed 'O Pain
25 Kettlebell Swings 1.5 pood
10 Box Jumps 24" 3 rope ascents 15' 10 Ring Dips 5 Rounds 27:34 A bit of a grind. |
Re: The Shed 'O Pain
Thursday 5-5-2011
Climb: Bouldered with Lena at CRG. Sent one moderate/hard problem and almost sent a hard sloper problem. System training: 2 rounds of jugs reach to jugs cross through to jugs side pulls pinches twist locks underclings slopers |
Re: The Shed 'O Pain
Thursday May 5, 2011 "Cinco de Mayo"
1.5 hour walk before heading to CCF for a little peak inside my hips. Friday May 6, 2011 Rest day (see 5/5 hip procedure...) Nice to see you guys not just training but training for climbing. I am anticipating some career sends this fall out of you guys! |
Re: The Shed 'O Pain
TGU warmups, foot quickness warmups.
TGU for max single rep weight. PR of 45 pounds on both sides. PR of 53 pounds on left side. Missed attempt on right side. Thank goodness for spotters... 21-15-9 95# back thrusters standing pullups 9:01 |
Re: The Shed 'O Pain
Worked out with Jeff and JT today.
Warm Up TGUs and Burpees 20 Problems with 2 muscle ups in between each problem. 40 total. Good workout. Jeff's bouldering has improved a lot! JT is making huge gains on his TGU's. It wasn't too long ago that he was struggling with 10 pounds. |
Re: The Shed 'O Pain
21-15-9 reps for time of:
75 pound Power snatch 24" Box jump Chest to bar Pull-up 14:40 |
Re: The Shed 'O Pain
Day two in a row at the Shed o Pain...
foot quickness drills kb swings up to 73# worked on dips (actually got one ring dip!) kb deadlifts up to 73# military press 75# x 60 reps will be riding with the girls and walking around the farm later today it is the bi-weekly north stairwell tomorrow (cue bella lagusi music) |
Re: The Shed 'O Pain
Monday May 9, 2011
241.2, 22.9, heading for the stairs, looking for 7 circuits! |
Re: The Shed 'O Pain
1 Problem
5 Burpees 3 Rounds Pyramid Fingerboard Workout Worked in 50 GHD situps and 50 Back Extensions. |
Re: The Shed 'O Pain
7 circuits in 33:48 (290 seconds per circuit)
compare to 6 circuits in 29:xx 2 weeks ago (298 seconds per circuit) thighs were tired from thrusters on saturday and KB swings on sunday calves have been tired and cramping... Also, swung various length and various weighted clubs 37 times today (1 over par) |
Re: The Shed 'O Pain
Saturday 5-7-2011
Climb: Bouldered with Tima nd JT at The Shed O' Pain. Did a lot of good problems. WOD: 21-15-9 Overhead squats (65lbs) Burpees Sunday 5-8-2011 Yoga: Did a very easy vinyasa flow class with Lena. |
Re: The Shed 'O Pain
Tuesday May 10, 2011
REST DAY (see yesterday's 7 circuits of the stairs...) Am arranging schedule to prepare for 2.5 mile swim on friday (want to get to where I can swim 5 miles!) |
Re: The Shed 'O Pain
Tuesday 5-11-2011
Climb: Bouldered with Lena at CRG. Worked the hard sloper problem but still no send. System training: 2 rounds of jug lock-offs reach to jugs cross through to jugs side pulls pinches twist locks underclings slopers |
Re: The Shed 'O Pain
3 TGU's each arm 15-20-35-45-53
5 Burpees 1 Problem 5 Rounds 1 Campus Board Lap on various rungs 10 Push Ups 15 Air Squats 20 Rounds About 38 minutes Elbow RX I did get the 19th and 20th of May off if anyone is interested in an extended New trip. |
Re: The Shed 'O Pain
Wednesday May 11, 2011
Walked 3 miles carrying 20 pounds, 7 over par. Climbed 6 routes ranging from 5.0 to 5.7. pullups, dips. Am setting up for the 2.5 mile swim on friday. Can't do NRG on those dates, I have the Minnesota, Costa Rica trip looming... |
Re: The Shed 'O Pain
Thursday May 12, 2011
TGU warmups, (watched technique video first, practiced digging in heel and rolling onto elbow) Deadlift 3-3-3-3... to max, then single rep to failure OHS 3-3-3-3... to max, then single rep to failure (it was ugly) Am now watching a truly spectacular lightning storm over the lake. And wait, yep, now there's golf ball sized hail. Glad my car is parked indoors.... |
Re: The Shed 'O Pain
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood 8 Rounds + 5 Chest to bar Pull-ups and 10 Wall ball shots, 20 pound ball It was very hot in The Shed 'O Pain today. The Shed is open Saturday if anyone is interested. |
Re: The Shed 'O Pain
Hey Guys,
Sorry I kind of dropped off the face of the map in the forum and also at the gym. Haven't really been climbing or exercising. I have a wrist injury that looks like it requires surgery, scaphoid lunate instability. I think the injury stems from an acute tear several years ago, and then chronic strain (possibly climbing?). I will post more in a couple weeks, as I am doing some research, and am fairly depressed with it right now. Perhaps drinking beer, eating chocolate, and not exercising will fix it? :mad: -Chris |
Re: The Shed 'O Pain
Friday 5-13-2011
Headed to The New with Lena for the (wet) weekend. Hopefully, we can find a little bit of dry rock. I am planning to go for the Rendezvous, but I don't know if I can go early. I'll have to see what happens next week. Chris, sorry to hear about your wrist. I definitely think dark chocolate is the way to go. |
Re: The Shed 'O Pain
Friday May 13, 2011
Swimming this afternoon, weather permitting. Tim, SoP on Saturday morning works. Time? Chris, Sorry to hear about your wrist. Although I have embraced the beer/couch/chocolate regime for years, it does have about 242 potential downsides.... Hang in there. Jeff, Good luck at the NRG! Try something crazy hard, just for sh*ts and gigs. Norm, Are you all healed up from the competition? Others, Look for my latest release, Obsession For Vengeance, coming this weekend! |
Re: The Shed 'O Pain
JT; feel pretty good now; I'll still take it easy with the weights for another couple weeks. [On the Chapter named "Focus". Good reading.]
At Crossfit Youngstown, Joe (head trainer) does birthday workouts. We did mine today; I thought you guys might want to do it sometime: "Norm" Start with: 500m Row Bachar Ladder: 4 rungs (climb down or drop from top) Then alternate the following two exercices until all reps are complete: 1. Pull-ups 15/12/9/6/3 with 2. Wall Balls (20lb.) 30/24/18/12/6 Then finish off with: Bachar Ladder 500m Row |
Re: The Shed 'O Pain
Friday May 13, 2011
Swam 4400 yards in 1:50. Might have been able to make it 4600. Would not have made it 4700. SoP tomorrow morning at 10. Norm, That's a heck of a way to spend your birthday. Don't know if I'd be able to finish that workout. The Bachar ladder would do me in. Glad you are enjoying the book. |
Re: The Shed 'O Pain
1 Boulder Problem
10 GHD Situps and 10 Back Extensions 0-10-15-20-35 weight held at chest on Back Extensions 5 Rounds 1 Boulder Problem 5 HSPU-These felt really good today! 5 Rounds 1 Boulder Problem 6 Dips 5 Rounds 1 Boulder Problem 10 One-legged Squats off 24" box-alternating 5 Rounds Elbow RX Watched JT push-press some heavy weight today. Very good session today. Felt strong. Hope to have some good weather at the New next week to try Black Happy again. Chris, I hope everything goes well with your wrist. We would really like to get down to the New with you some time. |
Re: The Shed 'O Pain
Saturday May 14, 2011
Filmed some burly bouldering at the SoP this morning. My Wod? 3-3-3-2-2-1-1-... to max push presses 10x3 GHD single leg balance negative one legged squats and...... actually got into the HSPU position. I will not be eliminated from the Games next year b/c I cannot do a HSPU or a MU or a pistol. Hell no! |
Re: The Shed 'O Pain
JT, great distance on your swim on Friday.
Thanks for your comments guys. I will let you know more as I chat with a couple other orthos. This is what I am looking at: Scapholunate dissociation is the most common carpal instability. The abnormal kinematics lead to a decrease in surface area contact at the radioscaphoid joint. This abnormal articulation causes an increased concentration of load, leading to the development of degenerative arthritis. The goals of the surgical reconstructions for a scapholunate dissociation are to relieve the symptoms associated with the instability, maintain motion, and prevent the development of degenerative arthritis. Saturday 5/14 Run for Life Hudson race 1 mile warm up with a bunch of 4 year olds - 15 min 4 mile race with my wife and some other friends - 33 min (not exactly lightspeed, but a bunch of fun) |
Re: The Shed 'O Pain
"Jason"
100 Air Squats 5 Muscle Ups 75 Air Squats 10 Muscle Ups 50 Air Squats 15 Muscle Ups 25 Air Squats 20 Muscle Ups 21:25 |
Re: The Shed 'O Pain
Sunday May 15, 2011
TGU warmups, really focussing on technique. KB Swings 15x with each of: 10, 15, 20, 35, 43, 55, 73 It's amazing how much harder 15x is than 10x.... Chris, Sorry to hear about your wrist. Hang in there. They can do amazing things today that they couldn't do in years gone past. Just look at my hip! Jeff, Don't forget to let us know how you did climbing! |
Re: The Shed 'O Pain
Saturday-Sunday 5-14 & 5-15-2011
Climbed at New River Gorge with Lena, Paul, Tanner, Kevin & Jimmy. These are some strong climbers. Saturday, went to Summersville. Did two warm-ups on the DC Memorial boulder: Delayed Stress Syndrome, 5.11a (trashed) Year of the Psycho *****, 5.11b (flashed) Lead Fabulous Groupies, 5.9 (on-site) Lead Narcissus, 5.12a (bolt to bolt) twice. Did all the moves, but it'll be hard putting it all together. The moves aren't that hard, but it's really pumpy. Sunday, went to The Meadows. Top roped some 5.10c that Paula put up for a warmup. Wimpered up Just Another Pretty Face, 5.11c (flashed) Awsome, awsome, awsome. This is a must do!!! Good weekend. :) |
Re: The Shed 'O Pain
1 Attachment(s)
Here is a picture of Lena sending "Just Another Pretty Face"
[ATTACH]7841[/ATTACH] |
Re: The Shed 'O Pain
1 Problem
10 Burpees 5 Rounds Pyramid Fingerboard Workout -50 minutes Elbow RX Sounds like Jeff had a good time at the New last weekend! |
Re: The Shed 'O Pain
Monday May 16, 2011
Travel day, rest day, good day mediating, made some progress... Nice job at the NRG Jeff. Stick to it. You are going to surprise yourself by climbing something really really really really hard this summer. Maybe try climbing a few things that you don't know the name and you don't know the grade ahead of time???? |
Re: The Shed 'O Pain
Tuesday May 17, 2011
In Minneapolis mediating... 10 rounds of: 5 pushups 10 air squats Will do lots of walking outside today with the parties b/c it is a beautiful sunny day in Minnesota. |
Re: The Shed 'O Pain
15 Deadlifts 135#
15 Push Ups 10 Rounds 15:43 Tough! I enjoyed listening Greg Glassman's Journal article called "The Purpose Crossfit." I thought this message was profound. The more capable we are in our youth (I know, it's a relative term), the more capable we will be in our old age. |
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