Re: The Shed 'O Pain
 

Saturday 3-31-2012
Climb:
Bouldered at CRG with Tim for three hours. Spent most of that time working the Boulder League 12.2 900 point problem.
Bouldered two more hours with Matt and Kevin.
Arms feel like rubber.

JT, thanks for the encouragement! Yes, I've come along way since that first time at Tim's mom's. If nothing else, it is a good feeling to know that I can get in the water and do a relatively long swim with some confidence. :)

Re: The Shed 'O Pain
 

Sunday April 1, 2012

So I have just finished one month of faithful crossfit (3x a week at CrossFit CTown), 1x a week on the barf barn, coupled with 1 day a week of walking 5k and 2 days a week of swimming. Decided to do a test today....

Walked 1 mile:run:
12.1 WOD (AMRAP 7 minutes, burpees with 6" target jump)
53 (compare to first try of 45, 8 more is a 17.7% improvement).

Walked 1 mile:run:
12.2 WOD (AMRAP 10 minutes, 75# snatch, 115# snatch)
49 (compare to first try of 41, 8 more is 19.5% improvement).
(and consider that this was after having already done 12.1 20 minutes earlier, and being tired in the thighs from yesterdays 5k....)

So thanks Carl and Larry at CrossFit CTown.:thanx:
Guess I'll be back for a second month!

Re: The Shed 'O Pain
 

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
4:49, 5:01, 6:05, 5:26, 5:56
Always a tough one!

Keep up the good work JT.

Happy Birthday Jeff! Thanks for putting up with me all these years. Keep putting the young bucks in their place.

Re: The Shed 'O Pain
 

Sunday April 1, 2012

It got sunny so I took the new bike out for a ride.
Made 6 miles in 28 minutes.
It is taking some getting used to.

Re: The Shed 'O Pain
 

Sunday 4-1-2012
Climb:
Bouldered at CRG for two hours. I wanted to work the two problems on the roof that I hadn't finished. The 12.2 700 went down on the third go, but 12.1 800 still alludes me. I'm doing better on, but I still need to work out the beta to keep my feet from cutting when I'm on the two finger pocket.

Thanks, Tim. My birthday is actually Thursday, the day of the comp. Hopefully, I can show these "kids" what a 44 year old climber can do. :)

Re: The Shed 'O Pain
 

Tim,

I got the Hi-Temp bumper plates:
1 pair each of: 10,15 & 25.
My 45's are the same dia. as the Hi-Temps, but the rest of my weights get smaller as the weight goes down. Now I don't have to bend over as far! i tried them out today and love them.

Great trip to the Red; we kept saying we can't believe it was still March.
Let me know about the New.

Re: The Shed 'O Pain
 

Monday 4-2-2012
Run:
0.5mi @ 4.0 mph, 1% incline,
3.0mi @ 6.5 mph, 1% incline
Climb:
Bouldered about ten problems to warm up. (Did the 12.2 800 first go.)
Campus board:
L2, R2, L3, R3, L4, R4, L5, R5, L6, R6, L7, R7
R2, L2, R3, L3, R4, L4, R5, L5, R6, L6, R7, L7
10 push-ups
L2, R3, L4, R5, L6, R7
R2, L3, R4, L5, R6, L7
10 push-ups
L3, R3, L5, R5, L7, R7
R3, L3, R5, L5, R7, L7
10 push-ups
L3, R5, L7
R3, L5, R7
10 push-ups
L4, R4, L7, R7
R4, L4, R7, L7 (failed on L7)
10 push-ups
L4, R7 (failed)
R4, L7 (failed)

Finished with 50 reverse wrist curls each arm.

Re: The Shed 'O Pain
 

1 boulder problem
10 burpees
10 pronators
5 rounds

Hangboard workout

Reverse wrist curls
21-15-9

Re: The Shed 'O Pain
 

1 boulder problem
3 TGU's each arm 20-35-45
10 Pronator-each arm
3 rounds

Campus board
2 TGU's 1.5 pood/alternate left and right arms(20 total each arm)
20 Rounds

Reverse Wrist Curls
21-18-15-12-9-6-3

Re: The Shed 'O Pain
 

Tuesday 4-3-2012
Run:
0.5mi @ 4.0 mph, 1% incline,
1.0mi @ 8.0 mph, 1% incline
Climb:
Bouldered at CRG for 2.5 hours.

Steve was there. He sent all of the 12.2 problems including the 900. The kid is way too strong.

Wednesday 4-4-2012
Rest day.

Re: The Shed 'O Pain
 

Monday 4-2
Rest Day

Tuesday 4-3
Super long and hard WOD.
Can't remember all the details.

Wednesday 4-4
Supervised Warmup
Work up to 5 round max of deadlift.
Got to 325x5 and ran out of time, could have gone higher.

AMRAP 15 minutes
3 DestinP's (clean the barbell, left foot lunge, right foot lunge, press the barbell, put the barbell down)
10 WBS

The lunges while holding the bar were amazingly painful, and talk about a deep stretch!

Re: The Shed 'O Pain
 

30 muscle ups for time
7:54

Re: The Shed 'O Pain
 

Thursday 4-5-2012
Climb:
CRG boulder league 12.3
100 flash
200 flash
300 flash
400 flash
500 flash
600 flash
700 3+
800 3+
900 DNF

Should have flashed the 700. Sticking the finish was giving me trouble.
The 900 is insane! It starts with tiny little crimps on the green wall then gets hard as it moves onto the roof on holds that would be hard to hold on a vertical wall. Only Steve sent it.

Ended the night with a system board workout with Lena and Steve. Fingers are trashed. :)

Re: The Shed 'O Pain
 

Saturday April 7, 2012

50F, no wind, no clouds, infinite blue sky, no bugs, no traffic, a pair of soaring red tail hawks, yes it was ideal conditions. Heart and lungs were willing to go faster, calves, thighs, and butt were not...

4/7 5k in 41:05, 60% walking, 40% shuffling
3/31 5k in 43:53, 70% walking, 30% shuffling
3/24 5k in 47:57, 75% walking, 20% shuffling
3/17 5k in 50:00, 90% walking, 10% shuffling

Re: The Shed 'O Pain
 

Sunday April 8, 2012

Ten mile ride on the new bike then a 7:56 visit with my old friend Karen.

Worked finger strength on my bouldering wall.


Saturday April 7, 2012 (pm)
Walked 2 miles stopping 42 times to swing a weighted club.
1 birdie.

Re: The Shed 'O Pain
 

April 7th & 8th
New River trip with family and Jeff.
Saturday-Endless
George of the Gorge-5.9 lead
Party in my Mind 10b lead
Remission-10b-seconded Jeff (good job Jeff!)
Let it to Jesus-11c seconded-dogged my way up. Tough!
Gift of Grace 12b- top rope- quickly worked out moves-super route. I want red point this one!
Sunday-Summersville
Personal Pronoun 5.9
Chewy 10b
Under the Milky Way 11d repeat
Psycho Babble 12a worked out moves. No red point. Fun.
Felt a little rusty Saturday. I have got to get down to the New more often.

Today
Lots of mobility work.
"Karen"
11:05
Wanted to break 11 minutes. Not quite.

Re: The Shed 'O Pain
 

Monday April 9, 2012

Rabbits are paleo, chocolate bunnies are not....


Warmup, 3x12 each of
KBS
Push Ups
Double Unders (alternating singles with doubles, max reps = 7)

WOD, For Time
20 DL, 200#
25 Burpees (hands onto 12" box instead of floor)
30 step ups (12")
15 DL, 200#
20 Burpees
25 step ups
10 DL, 200#
15 Burpees
20 step ups
50 jumping pullups

Re: The Shed 'O Pain
 

1 problem
10 back extensions
10 pronators
5 rounds

Set, worked, and sent a new problem. The problem was inspired by Psycho-Babble.

Completed 1-2-3-4-3-2-1 protocol. Tough.

Re: The Shed 'O Pain
 

Saturday 4-7-2012
George of the Gorge-5.9 (lead)
Party in my Mind 5.10b (second)
Remission-5.10b (on-sight)
Gift of Grace 5.12b (top rope)

Sunday 4-8-2012
Personal Pronoun 5.9 (lead)
Chewy 5.10b (lead)
Under the Milky Way 5.11d (red-point)
Psycho Babble 5.12a (top rope)

Monday 4-9-2012
Rest day.

Tuesday 4-10-2012
Climb:
Bouldered at CRG
System training with Lena and Steve

Re: The Shed 'O Pain
 

Tuesday April 10, 2012

I can't remember it, but I know it hurt.

Wednesday April 11, 2012

Rest day (see Tuesday WOD)

Re: The Shed 'O Pain
 

Mobility work
Overhead squats
3-95#
3-105#
3-115#
3-125#
3-130#
3-135#

100 push ups 5:52

Re: The Shed 'O Pain
 

Thursday April 12, 2012

Warmup
3 rounds of:
10 KBS 55#
10 burpees
10 situps

(yes in the not so recent past this "warmup" would have qualified as my WOD...)

WOD, for time:
"run" 800 yards
21-15-9 of (95# push press, ring dips)
"run" 400 yards

12:56 (the 800 took 6 minutes, the 400 took 3 minutes, so I did the 21-15-9 in 3:56)

After the WOD, worked on kipping on the ring dips and kipping on the pullups. We all know where that leads.... the muscle up!

Heading down to the NRG for a few days to climb with Jim Taylor.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at CRG with Jeff.

Today
TGUs with barbell
45-2
65-1
75-1
80-1

6 bar muscle ups

Re: The Shed 'O Pain
 

4/14 5k in 39:38, 50% walking, 45% shuffling, 5% jogging
(might have to stay at 50/50 for a while...)

4/7 5k in 41:05, 60% walking, 40% shuffling
3/31 5k in 43:53, 70% walking, 30% shuffling
3/24 5k in 47:57, 75% walking, 20% shuffling
3/17 5k in 50:00, 90% walking, 10% shuffling

Re: The Shed 'O Pain
 

Problem
10 pronators
6 rounds

Jeff and I worked and sent several of the harder problems in the shed. We finished by completing 4 attempts on 4 different problems. A fun workout at the shed. Lisa cooked us a good meal afterwards.

Re: The Shed 'O Pain
 

Mobility work

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
14:30

Re: The Shed 'O Pain
 

Thursday 4-12-2012
CRG boulder league 12.4
No new problems, complete any problem from the first three weeks for full point value.
12.1 700
12.2 800
12.3 800

I still can't do the 12.1 800 point problem.

Friday 4-13-2012
Swim:
1.0mi in 40:14

Saturday 4-14-2012
Climb:
Bouldered with Tim at The Shed. What a great workout! Sent a lot of really good problems. Finished with 4x4s.

Sunday 4-15-2012
Yard work:
Dug out the tree lawn in preparation for a fresh layer of top soil and grass seed. Arms are toast!

Re: The Shed 'O Pain
 

Boulder problem
10 push ups
10 pronators
5 rounds

Hangboard workout
Worked in 50 additional push ups

Re: The Shed 'O Pain
 

Monday 4-16-2012
Run:
0.5mi @ 4.0 mph, 1% incline,
3.0mi @ 7.0 mph, 1% incline
(I had to stop twice to catch my breath. :( )
Climb:
Bouldered with Steve to warm up. I made up a new problem on the steep wall. Steve sent it pretty quick; took me about 8 to 10 goes.
Campus board workout.
Worked in 10 sets of 10 push-ups.

Re: The Shed 'O Pain
 

Tuesday 4-17-2012
Run:
0.5mi @ 4.0 mph, 1% incline (warm-up)
1.0mi @ 8.1 mph (7:24min/mi), 1% incline
0.5mi @ 3.0 mph, 1% incline (cool-down)

Climb:
Boulder at CRG. Matt set a really nice problem on the grey wall.

2 rounds of system tiles with Steve. Lena wasn't there, so no one was pushing real hard. Still, I did well on everything but the cross-throughs. Those still give me a hard time.

Re: The Shed 'O Pain
 

Excellent trip to WV.
Lots of gear, anchor, systems, rescue practice.
Ideal climbing conditions with only two or three other people in the park.
Climbed many routes, including Junkward Wall, Team Jesus!

Back to CrossFitting this afternoon.

Re: The Shed 'O Pain
 

1 boulder problem
5 pull ups
10 push ups
15 air squats
10 pronators
5 rounds

1 problem
10 back extensions
5 rounds

Set, worked, and sent a new problem. Not too hard, but fun.

Re: The Shed 'O Pain
 

Wednesday April 18, 2012

Warmup
400m shuffle
10 KBS, 10 pushups, 10 situps, 10 air squats
10 KBS, 10 pushups, 10 situps, 10 air squats

WOD (for time)
400m shuffle
50 GTO, 95#
40 jumping pullups
30 ball slams (20#)
20 18" box step ups
300 single unders

BUT, every minute on the minute you had to stop and do 4 burpees. Burpees for me have been scaled to an 18" box. Instead of going all the way to the ground and wrestling my way up (which torques my prosthetics kinda oddly), I drop my hands down onto the 18" box, kick out my legs, do the push up, bring my legs in, stand up and hop.

Total Time: 23:39

RX was 105#, pullups, 35# ball, 24" box jump, 100 double unders

Re: The Shed 'O Pain
 

21-18-15-12-9-6-3
HSPU
Strict Pull ups
KBS 1.5 pood
32:58

Tough day and a tough workout.

Re: The Shed 'O Pain
 

Thursday April 19, 2012

Warmup:
3 miles on mountain bike

WOD 1:
1 mile, on foot, for time.
XIV:XXXII (in roman numerals b/c a sun dial was used to time me...)

WOD 2:
5 rounds, for time, of:
20 step ups onto an 18" box
5 strict pullups
7 toes to bar
9 wall balls (20#)

1110:10001

Need to do some research about getting my feet to turn over faster.
The heart and lungs are willing and able to go faster while on foot, but the legs simply will not move any faster. Perhaps five years of only walking has lead to atrophy of the quick twitch fibers. I don't know. Maybe need to speak to a neurosurgeon about it, or trainer, or someone with experience dealing with my surgeries. It is very frustrating to know how fast the legs should turn over and to see how slowly they actually will turn over. Hands turn over just fine, for example can do wind sprints in the pool and the arm cadence is fine, but the feet and legs just won't move any quicker....:ranting2:

Re: The Shed 'O Pain
 

Thursday 4-19-2012
CRG Boulder League 12.5
100 flash
200 flash
200 flash
300 flash
400 flash
500 flash
500 flash
600 flash
700 3+
750 3+
800 DNF
900 Didn't even try it.

I came really close to sending the 800 point problem. I just didn't have enough energy to hold on, and fell off the last hold. Of course Steve flashed it, but no one else was even working it. I actually got the 700 point problem quicker than Steve did, and I had to work out the beta for myself. The 750 point problem was awful. It didn't even pretend to flow. If it wasn't part of the comp, I wouldn't have bothered to finish it.

Re: The Shed 'O Pain
 

Friday April 20, 2012

Warmup:
2x of:
25 sit ups, 25 mountain climbers.

WOD:
3 rounds of:
2 minutes max double unders
1 minute rest
1 minute max hand release push ups
1 minute rest
2 minutes max power cleans (185#)

Results: 22, 25, 6, 34, 26, 7, 30, 31, 8

It's the first WOD I've finished RX in two months at Crossfit CTown!:pepper:
Thanks Carl, Larry, "RE", and everyone who has been so supportive.

Re: The Shed 'O Pain
 

Friday 4-20-2012
Swim:
18laps, (~0.5mi) 20:50min
Arms were toast from climbing yesterday.

JT, nice job on the WOD.

Re: The Shed 'O Pain
 

Thanks Jeff.

Saturday 4-21-12

Brutal conditions today, a cold mist and a 15mph cold wind out of the north.

4/21 5k in 38:07, 60% shuffling/jogging, 40% walking (alternating 300 "running" steps with 200 walking steps, then alternating 150 "running" steps with 100 walking steps). It's going to be harder to go much faster than 38:00....

4/14 5k in 39:38, 50% shuffling, 50% walking
4/7 5k in 41:05, 60% walking, 40% shuffling
3/31 5k in 43:53, 70% walking, 30% shuffling
3/24 5k in 47:57, 75% walking, 20% shuffling
3/17 5k in 50:00, 90% walking, 10% shuffling

Re: The Shed 'O Pain
 

Climbed at the shed with Jeff, Kent, and Steve. Jeff and I both climbed strong, but Steve crushed. He flashed all but 2 of my problems. Strong kid!