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Re: The Shed 'O Pain
Saturday July 20, 2013
A nice visit at USMC Camp Lejeune. A good walk on a windy beach. [url]http://www.mapmyrun.com/workout/332977145?fb_source=feed_opengraph[/url] Beach burpees on deck for tomorrow. Time to get wet and sandy! Nice job all four of you on Murph! Especially Mary and the murphette. Does that make her a Smurph-ette? |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35# 5 pull-ups 5 Burpees 3 rounds 5 deadlifts @ 135, 155, 205 EMOM for 10 minutes 5 deadlifts @ 205# I was thinking of doing 225, but 205 felt plenty heavy. METCON 4 HSPU 8 KBS 72# 12 GHD Sit-ups AMRAP 8 minutes 5 round + 7 reps PR |
Re: The Shed 'O Pain
Sunday July 21, 2013
1.75 miles on the beach, much quicker than yesterday. [url]http://www.mapmyrun.com/workout/333486827?fb_source=feed_opengraph[/url] I started and stopped at the exact same spot as yesterday, and turned around at the exact same spot, but because the tide was going out there was firm sand on which I could do a much straighter line, so the distance was 1.75 instead of yesterday's 2.06. Crazy how much wandering around can add to the distance. 7 Minutes AMRAP burpees (60). Burpees are so much easier on the beach b/c I can just flop down and my feet don't catch on the way back and then my feet can "skid" forward on the up swing. Plus, it's on the beach. |
Re: The Shed 'O Pain
Saturday 7-20-2013
Took Rhonda to visit The Shed O' Pain We all did Murph. Mary did half Murph. 1 mile run 100 pull-ups (jumping off a stack of bumpers. The shoulder/arm isn't ready for pull-ups) 200 push-ups 300 air squats 1 mile run 1:12:?? (seconds don't really mater over an hour) That was my first Murph. Sunday 7-21-2013 Ran 5k, no time Went to the Beechwood pool with Lena and the kidlings. Swam about 1/2 mile alternating between FC and BS resting at each lap. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35# 5 Pull Ups 5 Burpees 3 Rounds Snatch 5 65# 3 95# 3 105# 2 115# 1 125# Many misses at 135#. Probably close to 10. Just couldn't nail it today. I'm still hitting the bar too low on my thighs. I stripped the bar to 95# and did a few concentrating on having it hit higher up near the hip. On the last one I did 15 overhead squats after starting with a squat snatch. |
Re: The Shed 'O Pain
Monday July 22, 2012
(My 52nd birthday) Made it to the pier and back in 19:51. Compare to: 2010 1st try: 26:17 2010 PR: 18:58 2011 1st try: 23:07 2011 PR: 17:46 2012 1st try: 20:55 2012 PR: 1615 2013 1st try: 30+ Then went surfing for an hour on a sublime incoming tide with an offshore breeze. It doesn't get much better. |
Re: The Shed 'O Pain
1 Attachment(s)
3 TGU's 35-45-53-61-72
2 Problems 5 Rounds Still felt pretty strong on my problems. Only did 10 though. Need to slowly ramp the climbing up. Afterwards I practiced one-arm handstands and butterfly pull-up progressions. Got a cool picture of a one-arm handstand on the parallettes. |
Re: The Shed 'O Pain
Tuesday July 23, 2013
Pier and back in 18:59. Made it to the pier unbroken, then alternated coming back. Might be able to go a little faster by the end of the week. AWESOME pic of the one arm handstand on the parallette. That is serious Bad*ss!! Now to catch Kim on the live feed from the Games. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53 5 pull ups 5 burpees Several snatches at 45, 65, & 95# Several ring muscle ups and bar muscle ups. "Amanda" Ring muscle ups Squat snatches w/95# 9-7-5 9:06 I would have got under 9, but I missed the last snatch and had to do it again. The snatches really gassed me. Fun wod. |
Re: The Shed 'O Pain
1 Attachment(s)
Wednesday July 24, 2013
Rest Day Had a nice slow walk looking for shells with Sue. Then, was doing group handstands with all the kids. It was fun, right until I fell awkwardly on my prosthetic hip... Ouch. Will give an update tomorrow. |
Re: The Shed 'O Pain
1 Attachment(s)
Thursday July 25, 2013
Hip feels fine this morning, but that was kinda scary yesterday... Walked 4+ miles this morning, [url]http://www.mapmyrun.com/workout/337435649?fb_source=feed_opengraph[/url] then shoveled sand, 210-150-90 for time then surfed for two hours. I think there is a nap in my immediate future! |
Re: The Shed 'O Pain
Mobility Work
"Angie" 100 pull-ups 100 push-ups 100 sit-ups 100 air squats 20:58 Rode a mile on the air-dyne for a cool down. JT-Sounds like you're having a good time on vacation. |
Re: The Shed 'O Pain
1 Attachment(s)
July 25, 2013
You know how strange things happen to me? Something strange happened this afternoon. The dolphins were REALLY close to shore, so I swam out to "swim with the dolphins...." Turns out mommy dolphins don't like it when humans swim towards baby dolphins. At least it went for my foot (broken) instead of my ribs. Can only tell the story because the neighbors came in to pull me out and were witnesses. |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45 5 pull ups 5 box jumps 2 rounds Clean and Jerk 3 95# 3 115# 3 135# 1 145# 1 155# 1 165# 1 175# Tried 185#, I could clean it, but couldn't jerk it. EMOM for 10 minutes. 1 clean and jerk @ 155# |
Re: The Shed 'O Pain
Monday 7-22-2013
Run 5k but it was so bad I don't even remember it. Tuesday 7-23-2013 Hangboard workout: Hold 1-Metolious bottom crimp (+0lbs) 6x (7 sec on, 3 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min Hold 2-DRCC middle sloper (+0 lbs) 6x (7 sec on, 3 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min Hold 3-DRCC pinch 6x (7 sec on, 3 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min Hold 4- DRCC bottom outside crimp (-30 lbs) 6x (7 sec on, 3 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min Hold 5-Moon board bottom small pocket (-30 lbs) 6x (7 sec on, 3 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min Hold 6-Metolious 3-finger pocket 6x (7 sec on, 3 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min 6x (6 sec on, 4 sec off) rest 2 min Wednesday 7-24-2013 Ran 5k Absolutely awful run :( Thursday 7-25-2013 Lena came over to do hangboard workout #2 but I couldn't even do the first hold so I took the day off. Friday 7-26-2013 Ran 5k in 26:10 (8:15 min/mi pace) Not great but much better than Wednesday. Hopefully I will continue to improve. |
Re: The Shed 'O Pain
Friday July 26, 2013
Enforced rest day. Lots of static planks and positions on the beach. Watched a lot of ESPN3. Is it morally wrong to eat pizza while watching the Games? Anyway, have had some real advances on understanding food, let's see if it starts to pay off with a healthier BF%... |
Re: The Shed 'O Pain
4 Problems
25 Wallballs 4 rounds |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35, 45, 53 5 pull-ups 5 burpees 15 dubs 3 rounds For time: 100 Double-unders Run 100 meters 15 foot Rope climb, 4 ascents Run 100 meters 115 pound Front squat, 30 reps Run 100 meters 100 meter Farmer carry, 40 pound dumbbells 40 pound Dumbbell snatch, alternating, 20 reps Run 100 meters 16:07 The front squats took me the longest. Double unders could have gone better. Not bad, but I had several misses. Afterwards I practice "Wall Jumps" (at least that's what I'm calling them). I worked up to 55.5 inches. Not that hard, just a little intimidating. |
Re: The Shed 'O Pain
Saturday/Sunday July 27/28
Static yoga poses. Push ups. Swimming. Foot hurts like heck... It's just a tiny fracture in the Cuneiform born but man it hurts. |
Re: The Shed 'O Pain
Mobility Work
10 Wall Balls 5 pull ups 5 burpees 3 rounds For time: Complete three rounds of: 5 Muscle-ups 5 Deficit handstand push-upss (I used 2 45# bumper plates) Then, 45# pound barbell Overhead walking lunges, 90 feet 7:00 I tried 100# on the overhead walking lunges. I tried a couple while warming up. They felt ok. When I got to them during the workout I couldn't stand up. I stripped the weight and continued with 45#. It was still hard. Finished up with: 5 Romanian deadlifts from a deficit 95, 115, 125, 135, 145# 5 20# MB GHD Sit-ups 5 rounds |
Re: The Shed 'O Pain
3 TGU's each arm 35, 45, 53, 53, 61, 72
3 Problems 6 Rounds Worked in 5 sets of 10 pronators and reverse wrist curls. Bouldered surprisingly well. I was able to do all my established problems first go (except orange). |
Re: The Shed 'O Pain
7-30-2013
Run 5k in 27:46 (8:47 min/mi pace) |
Re: The Shed 'O Pain
July 29/30/31
Swimming and holding poses in the pool. The pool is an excellent location to work on hand stands, pistols, and any other movement that you can't do with full body weight. The water supports your weight, cushions your fall, and slows everything down so you can burn in some successful muscle memory. Held some planks on the deck. Is amputation a reasonable approach for this amount of foot pain. Okay, I'll quit whining about my foot since it was my own d*mn fault... |
Re: The Shed 'O Pain
Mobility Work
12 Wallballs 5 pull-ups 5 burpees 3 rounds Snatch Balance 3-45 3-65 3-95 3-115 1-135 1-145 1-155 1-165 miss 1-165 miss 1-165 miss - Maybe next time. Met Con 30 HSPU 40 Pull Ups 50 Kettlebell Swings 53# 60 Sit-ups 70 Burpees 16:10 PR I did this wod in January in 16:35. I still want to break 15 minutes on this wod. I arrived at the burpees at 10 minutes. I thought I might be able to do 70 burpees in 5 minutes. Not close. Next time I will try to arrive at 9 minutes. |
Re: The Shed 'O Pain
Mobility Work
15 Wallballs 5 pull-ups 5 burpees 3 rounds HBBS 10-135 8-155 6-175 4-195 2-215 AirDyne 30 seconds work, 30 seconds rest 20 minutes Kept the load indicator at 6 through 17 minutes. Did the last 3 minutes at 7. |
Re: The Shed 'O Pain
7-31-2013
Bouldered at CRG for about 1.5 hrs. I wasn't as weak as I expected, but still took it really easy. 8-1-2013 Run 5k in 26:20 (8:19 min/mi pace) |
Re: The Shed 'O Pain
Mobility Work
10 Good Mornings 45, 65, 65 5 pull ups 5 burpees 3 rounds Pistol Progressions 4 sets of 5 on each leg. Used a 12", 15", 20", and 24" box. Goblet bulgarian split squats 5 each leg 35, 45, 53, 61, on the last set I used 65# in the front rack position. MET CON (Outlaw WOD, I love their workouts) 7 rounds for total reps of: 2 minute AMRAP of- 30 Double-Unders ME Muscle-Ups (7 rep cap) ME Burpees *Rest 1 minute between rounds. A real suckfest! I ended up doing 210 double unders, 30 muscle ups, and 92 burpees. The doubleunders went really well. Only 2 broken rounds. The minute rest between rounds was critical to maintain any sort of intensity. |
Re: The Shed 'O Pain
Saturday August 3rd, 2013
Delighted to be back in Ohio (even if it required enduring a heinous red-eye flight from Seattle last night/this morning). Going backstage with Daughtry this evening, then time to get to work! Foot is feeling better. @Jeff, glad to see you running. @Tim, yes Outlaw has great WODs, the whole Outlaw Way is a good approach. I went to Rudy's box in D.C., and went to that Outlaw Way Camp, he knows how to program! |
Re: The Shed 'O Pain
2012 Master’s Challenge Skills Ladder
Columbus Friendship CrossFit Last year Hank was the only person to complete this, he was the overall winner… Competition being held this year on October 12-13. [url]http://www.friendshipcrossfit.com/FCF_Masters_2013.html[/url] Every minute on the minute, moving immediately from station to station, can skip two stations but you have to announce your intention to skip the station before you try the skill: 1 minute goblet squat, 53# 30 second front plank 30 second left plank 30 second right plank 30 second bar hang 30 second handstand hold against wall 30 dubs 44# TGU 3 dead hang pullups 2 kipping ring dips 5 one arm kb-ohs, 44# 2 skin the cats 5 pistols 1 20’ rope climb 3 hspu 5 yard handstand walk 10 second l-sit 1 muscle up |
Re: The Shed 'O Pain
1 Problem
10 Hip Extensions 10 Pronators each arm 5 rounds 1 Problem 10 GHD Sit-ups 10 Reverse Wrist Curls 5 Rounds 1 Problem 15 Push-ups 5 Rounds 5 additional problems |
Re: The Shed 'O Pain
Sunday August 4, 2013
Mobility work Bench press to 235# T2B (6 in a row, PR) and pullup (11 in a row, not a PR). Death by Kettlebell, 35#, made it all the way to the end. We plotted reps versus "suck" versus time and discovered that while reps increase linearly the suck increases exponentially. "The problem with death by KB is that when you're 1/2 done, you're not..." |
Re: The Shed 'O Pain
Saturday 7-3-2013
Ran 3.17 in 20:09 (8:34 min/mi) Sunday 7-4-2013 Bouldered at CRG. Did about 15 problems mostly easy and moderates. It felt really good to climb again. |
Re: The Shed 'O Pain
Mobility Work
10 wallballs 5 pull ups 5 burpees 3 rounds 3 reps Front Squat @ 45, 65, 95, 115, and 135# EMOM 3 reps front squat @ 155# for 10 minutes. METCON Air-Dyne 1 mile -then- 5 rounds of: 15 Pull-ups 7 Push Jerks 95# For time. 14:32 |
Re: The Shed 'O Pain
Monday 8-5-2013
Ran 3.17 in 26:48 (8:27 min/mi) |
Re: The Shed 'O Pain
Monday August 5, 2013
Rest Day Tuesday August 6, 2013 Walked 4.5 miles. The first two went okay, then it went downhill in a hurry. I had to stop and sit and stretch a couple times. I think my back over-compensated for my foot... [url]http://www.mapmyrun.com/workout/348320485?fb_source=feed_opengraph[/url] |
Re: The Shed 'O Pain
1 Problem
10 Pronators each arm 5 rounds Metolius Hangboard Workout |
Re: The Shed 'O Pain
Tuesday 8-6-2013
Ran 3.17 in 26:10 (8:15 min/mi) Lena is still doing her brutal hangboard workout and increasing weight on almost every hold by five or ten pounds/week. I am also happy to see that she is using my rower for a warmup (500m). |
Re: The Shed 'O Pain
Wednesday August 7th, 2013
Back in the box at CTown CrossFit: Warmup 3x 250m row, 5 bear complexes (35# bar) Metcon1 (12 minute time cap) 600 m row 30 hang squat cleans, 50# 30 wall balls, 20# to 10' target DNF (got to 21 wbs) Metcon2 (10 minute time cap) 12 CTB pullups 12 KBS (35#) 12 CTB pullups 12 KBS (35#) 12 CTB pullups 12 KBS (35#) 6:02 Working out in the box is way harder than working out on my own in my own gym or on the beach or anyplace that isn't the Shed or a box. It's the presence of the other people who are going against the same running clock that you are.... |
Re: The Shed 'O Pain
Mobility Work
10 KBS 35# 5 pull ups 5 burpees 3 rounds Strength Press 5 95 5 105 5 115 3 120 3 125 1 130 1 135 miss-I got the bar to the top of my head and then stalled. METCON 30 pull ups 30 burpees 20 pull ups 20 burpees 10 pull ups 10 burpees 8:55 |
Re: The Shed 'O Pain
Wednesday 8-7-2013
Bouldered at CRG for 1-1.2 hours. I did almost everything on the red wall (up front) which is about 11 or 12 problems. I wanted to do more but conditions were pretty bad. Tomorrow is the one hundred year relay at NASA Glenn. Teams of four people run a total of five miles. Every member has to run at least one mile. It's called the One Hundred Year relay because the start times are staggered based on the age and gender of the runners. The ideal is four, 25 year old males (one hundred years) anything above or below that is given a handicap based on their age and gender. The older the collective age of the team, the sooner they start. I will be the third 1-1/4 mile leg for my team. I am hoping to run a 7:30 pace. I ran a mile in 6:30 last year, but I'm no where near that now. It's just for fun, but I can't help feeling competitive. |
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