Re: The Shed 'O Pain
 

7 Front Squats 115#
7 Chest to Bar Pull Ups
7 Rounds
16:05

Jeff-Sounds like you had a good time. I wish I could have gone. Just too much going on. Maybe we can climb together next weekend sometime.

Re: The Shed 'O Pain
 

Tabata Run
2.5 minutes @ 4mph 1% incline
2.5 minutes @ 6mph 1% incline
5 minutes @ 8.2 mph 1% incline
5 minutes @ 4 mph 1% incline
10 X 20 seconds work + 10 seconds rest @ 7.2 mph-12% incline
5 minutes 4-3 mph

Re: The Shed 'O Pain
 

boulder problem
5 pull ups
10 push ups
15 air squats
10 Pronators for 5 sets
10 reverse wrist curls for 5 sets
10 Rounds

10 min Metolius Hangboard Workout

Rice Bucket Forearm Training

Re: The Shed 'O Pain
 

"Diane"
Deadlifts 165#
HSPU
21-15-9
8:13

Re: The Shed 'O Pain
 

Monday 2-13-2012
Run:
0.5mi. @4.0 mph (approx.), on indoor track,
3.0mi. @7.0 mph (approx.), on indoor track

Walking lunges w/18lb kettlebell held overhead, right hand, 1 lap (1/12mi.)
Walking lunges w/18lb kettlebell held overhead, left hand, 1 lap (1/12mi.)

Tuesday 2-14-2012
Run:
0.5mi. @4.0 mph, 1% incline,
1.0mi, @7.4 mph, 1% incline
Climb:
Bouldered at CRG. Did a few new problems, but didn't have a lot of energy. Still sore from Monday.

Wednesday 2-15-2012
Rest Day.

Thursday 2-16-2012
Run:
0.5mi. @ 4.0 mph, 1% incline,
1.0mi. @ 7.4 mph, 1% incline

Climb:
Bouldered at CRG. Did a couple of new problems, only one hard one.
2 rounds of add-on with Lena.
1 set of system training:
Reaches,
Lock-offs,
Twist-locks,
Underclings,
Pinches,
Side-pulls,
Slopers,
Die!

Re: The Shed 'O Pain
 

walked, scrambled, butt-scooted to magic bus

on-sighted neon sunset, zipperhead, ken queasy, technicolor sunrise,
blonde dwarf, and electric koolaid. Red point on the "neat little 5.10a on the left" as the guide described it

walked, scrambled, butt-scooted, whimpered down the descent slabs

two days to recover....

Re: The Shed 'O Pain
 

Friday 2-17-2012
Swim:
Breaststroke, 15 laps (25 yard pool)
Run:
0.5mi. @ 4.0 mph,
1.0mi. @ 6.4 mph
I had intended to do more, but my legs had other plans.

Saturday 2-18-2012
Climb:
Bouldered at CRG with Tim for three hours.
System training, one cycle, sort of:
Reaches,
Lock-offs,
Cross-through,
Twist-locks,
Pinches,
Underclings,
Side-pulls,
Slopers

Awesome day of climbing. It's always good climbing with Tim!

Re: The Shed 'O Pain
 

Yesterday:
Climbed at CRG with Jeff. Climbed a lot of problems. Nothing too hard, but my forearms are sore today.

Today:
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
27:08
On paper this workout didn't seem that bad. Boy, was I wrong!

Re: The Shed 'O Pain
 

4 rounds of Cindy: 7:35
who injected the concrete into my thighs?

21 15# kbs

"walked" an hour by the Sammamish River.
Walking after your first 60 air squats in a 8 months, what experience....

Re: The Shed 'O Pain
 

TGUs + GTOs = OMGs....

Re: The Shed 'O Pain
 

Jeff visited the shed today. Fun.
15 Problems-worked in 5 sets of pronators and reverse wrist curls
10 campus sets
Rice Bucket Forearm workout

JT-Good to see you posting again. I miss working out with you. You are due for a Shed visit.

Re: The Shed 'O Pain
 

Sunday 2-19-2012
Rest Day!

Monday 2-20-2012
Climb:
Bouldered with Tim at The Shed O' Pain,
Campus board workout,
Rice bucket.
I didn't climb too well, still feeling the affects from Saturday. This is the first time I've done a campus board workout several years.

Tuesday 2-21-2012
Run:
0.5mi. @ 4.0mph, 1% incline,
1.0mi. @ 7.5mph, 1% incline
Climb:
Bouldered at CRG. There's a new batch of problems on the grey wall.:)

Re: The Shed 'O Pain
 

1 Boulder Problem
3 TGU's 20-35-45-53-72
10 Pronators each arm
5 Rounds

1 Boulder Problem
20 Push Ups
10 Reverse Wrist Curls
5 Rounds

10 Minute Metolius Hangboard Workout

Rice Bucket Forearm Training

Re: The Shed 'O Pain
 

warmup
21-15-9, cleans, modified dips
mommy......

Re: The Shed 'O Pain
 

Complete as many reps as possible in 7 minutes of:
Burpees
76

Re: The Shed 'O Pain
 

Nice work Tim!

The jump to a target made it a little harder.

Re: The Shed 'O Pain
 

2-23-12

AMRAP 20 minutes:
WBSx12
Pullupsx12
24x12" box step ups

4 rounds plus WBS.

One step at a time....

Will try the burpees on the weekend. Am hoping to get 3 per minute for a total of 21.

Re: The Shed 'O Pain
 

1 Problem
2 Muscle Ups
10 Pronators each arm - 5 sets
10 Reverse Wrist Curls 5 sets
10 Rounds- On my last round I set and worked a new problem. I even taped it. No send though.

15 minute hangboard workout

Rice Bucket Forearm Training

I really wanted to go to CRG today. Jeff said they set some new problems. Not enough time though.

Re: The Shed 'O Pain
 

Friday 2-24-2012

Climbing at KC.


Saturday 2-25-2012 (a.m.)

AMRAP 7 minutes burpees: 45
Now you have to understand that the "standard" described for the contest only required that shoulders and hips be on the floor at the same time and that you touch a target 6" over your hands. The standard didn't say anything about how you got from lying down to being on your feet.
So..... I used the peel up to Cobra, bring one foot forward, bring the other foot forward, stand up approach. And, since Kristen Clever demonstrated the movement on crash pads, I did the thing on my crash pads, which made it a lot easier for me to engage in the 'controlled crash' onto the floor. If done on concrete using 'strict burpee protocol', I probably would have got about 21 and then had to go to the hospital to get my prosthetics replaced...)

Saturday 2-25-2012 (p.m.)

100 easy deadlifts at weights varying from 65# to 115#.
20 GTO at weights varying from 65# to 115#.

Re: The Shed 'O Pain
 

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds [B]*I did 215 pounds*[/B]
10 Handstand push-ups
7 Rounds + 11 Reps

Re: The Shed 'O Pain
 

Sunday 2-26-2012
Cindy (sort of):
10 rounds of
5 pull-ups,
10 push-ups,
15 squats

not for time.

Re: The Shed 'O Pain
 

1 Problem
10 Burpees
10 Pronators-each arm
5 Rounds

1 Problem
10 GHD Sit-ups
10 Back Extensions
10 Reverse Wrist Curls
5 Rounds

Worked and sent new problem on steep wall.

Re: The Shed 'O Pain
 

Monday 2-27-2012
Run:
0.5mi. @ 4.0mph, 1% incline,
3.0mi. @ 6.5mph, 1% incline

I wanted to do more, but that's all I could manage after being sick for the last four days.

Re: The Shed 'O Pain
 

Tuesday 2-28-2012
Run:
0.5mi. @ 4.0 mph, 1% incline,
1.0mi. @ 7.6 mph, 1% incline
Climb:
Bouldered at CRG. Nothing special, worked on the new set of problems.

Re: The Shed 'O Pain
 

Monday: Cross-fitted at CTown Crossfit (800 yards from my house)
Tuesday: Swam at CSU
Wednesday: Yoga at The Studio (400 yards from my house, walked there)

Tomorrow: Going to CrossFit at CTown Crossfit (may join...)

Re: The Shed 'O Pain
 

1 Problem
3 Muscle Ups
10 Pronators each arm(5 rounds)
10 Reverse Wrist Curls(5 Rounds)
10 Rounds

10 Minute Metolius Hangboard Workout

Rice Bucket Forearm Training

Re: The Shed 'O Pain
 

Wednesday 2-29-2012 (the day that doesn't really exist)
Run:
Ran outside today! :kicking0: 3.81mi. I didn't have a watch, so I couldn't time it. It was just nice to be running outside in shorts in February.

Re: The Shed 'O Pain
 

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
65 pound Push press, 75 reps
150 Double-unders
26:16

Re: The Shed 'O Pain
 

Thursday 3-1-2012

Supervised warmup:
dislocates, pushups, MB cleans

WOD:
4 rounds, for time:
10 55#KB Sumo Dead lifts
15 step ups (Rx was box jumps)
20 8#WBS (Rx was 20#)

13:53

Snatch Instruction for Games WOD

Re: The Shed 'O Pain
 

Thursday 3-1-2012
Run:
0.5mi. @ 4.0 mph, 1% incline,
1.0mi. @ 7.7 mph, 1% incline
Climb:
bouldered at CRG.

Re: The Shed 'O Pain
 

Friday 3-2-2012
Did a demo on the zero-gravity treadmill for the NASA Tweetup as part of the festivities celebrating the 50th anniversary of John Glenn's first orbital flight. It wasn't much of a workout, basically I demonstrated some of the different modes of locomotion that the astronauts use in 1/6th gravity (lunar) while Dr. Weaver explained how we use this facility to study the effects of micro gravity on human physiology. It was a lot of fun.

Swim:
Approximately 0.5mi. freestyle, in just under 24min.

Saturday 3-3-2012
Climb:
Bouldered at CRG with Tim for almost 3 hours. Sent some good problems.
Torture:
Complete as many Burpees as possible in 7 minutes:
63
It probably wasn't a good idea to do this WOD right after three hours of hard bouldering, but I'm still very pleased with how I did, considering I haven't done burpees in more than a year. Thanks to Tim for keeping time and score and pushing me harder than I would have pushed myself.

And yes JT, Burpees are evil!

Re: The Shed 'O Pain
 

Friday
Rest Day

Saturday
Unofficial 12.2 WOD, I got the weights wrong...
Did 30x75# (which was right)
Then did 11x115# (which was wrong, it was supposed to be 135#)
Did some practice at 135# and 155#.
I thought 155# was the next, it wasn't.
Might have to do this one again and get the weights right.

Anyway, here's the unofficial video, much of it is in 2x time so it doesn't take too long to watch...
[url]http://www.youtube.com/watch?v=ji_NAFqJMbM&feature=youtu.be[/url]

Re: The Shed 'O Pain
 

Yesterday-Bouldered at CRG with Jeff. Did lots of good problems. Watched Jeff nearly lose his cookies while doing the Games Burpee workout. He pushed hard and did a great job!

Today
Hip Mobility Drills-[URL="http://www.marksdailyapple.com/how-to-regain-and-maintain-hip-mobility/#axzz1o9nAS93J"]http://www.marksdailyapple.com/how-to-regain-and-maintain-hip-mobility/#axzz1o9nAS93J[/URL] Family and Work Safe

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
30 Reps

I did the first 30 reps in about 4 minutes. I tried the 135 pound snatches. Not even close.

Pronators and Reverse Wrist Curls 21-15-9
3 X 10 Ab Roller

Re: The Shed 'O Pain
 

Sunday 3-4-2012
Climbing at KC

Monday 3-5-2012
Filthy Fifty (12" box instead of 24", 200 single unders instead of 50 double unders)
47:05

Re: The Shed 'O Pain
 

TGU's 6-5-4-3-2-1/20-35-45-53-72-72
Problem
10 pronators 3 sets
10 reverse wrist curls 3 sets
6 rounds

45 minute hangboard workout

I worked in 20 sets of 10 pushups.

Re: The Shed 'O Pain
 

Tuesday 3/6/2012

Swam 25 minutes.

Am absolutely worked from yesterday's filthy fifty....:holysheep:

Re: The Shed 'O Pain
 

4 X 400 meter run w/3 minutes rest between.
1:29, 1:27, 1:35, 1:30
It was nice to get outside for a few minutes.

Re: The Shed 'O Pain
 

1 Problem
5 Pull Ups
10 Push Ups
15 Air Squats
10 Pronators-each arm
5 Rounds

1 Problem
10 Wallball Shots
10 Reverse Wrist Curls
5 Rounds

1 Problem
10 Ab Roller
5 Rounds

Re: The Shed 'O Pain
 

Wed 3-7-2012
Supervised warmup (pushups, situps, dislocators, hip mobility)
15-12-9 thrusters+pullups
400m walk
12-9-6 power clean + ring dips
225 single unders
9-6-3 dead lifts + knees to bar

Thur 3-8-2012
Supervised warmup (pushups, dislocators, hip mobility, dips)
work up to single rep push press (225#, ran out of time)

tabata
8 rounds of single unders, rest, inchworms, rest
8 rounds of box burpees, rest, squats, rest

Re: The Shed 'O Pain
 

Wednesday 3-7-2012
Run:
0.5mi. @ 4.0 mph, 1% incline,
3.0mi. @ 6.5 mph, 1% incline

Thursday 3-8-2012
Run:
0.5mi. @ 4.0 mph, 1% incline,
1.0mi. @ 7.5 mph, 1% incline

Climb:
Bouldered at CRG for one hour. Finished the green and orange problems we worked last weekend.

Friday 3-9-2012
Swim:
16 laps, 25yrd pool (.45mi.), 19:15min.