Re: The Shed 'O Pain
 

Rest day today! Lots of sore muscles.

For tomorrow I was thinking of doing today's wod (800m run, 30 clean and jerks, 800m run). I could do this at the res (I can dump the weights). Afterwards, I want to get a climbing workout in. You guys can swim or do the hill or do something similar to what I'm doing. We just had concrete poured in our driveway. Please park at the library and walk down to the house. Does 10am work for everyone?

Re: The Shed 'O Pain
 

10 am works for me. Will park at the Library and walk down.

Yeah taking the weights to the Res so we can dump them sounds good.

I'll bring my wetsuit in case Jeff wants to do a swim/KBS WOD.

It's safer to be in the open water with two instead of by yourself.

Re: The Shed 'O Pain
 

10:00 sounds good to me. I'll bring stuff to swim in, though I really don't think you'll need a wet suit. I swam at Summersville Lake the last two weekends, and the water was great.

Re: The Shed 'O Pain
 

Saturday June 25, 2011

Swam in the reservoir, swung some kbs, did the down part of some HSPU, did a bunch of GHDs, did a few dips, practiced surf pop ups, did a cord of wood.

kind of a hodge podge. now back to editing....

Re: The Shed 'O Pain
 

WOD at the res with JT and Jeff.
800m run
30 clean and jerks 95#
800m
11:44

Afterwards, Jeff and I bouldered and JT did various exercises. Bouldered pretty well. Jeff and I did 10 goes on a moderate problem (on the steep wall) at the end of our session. Missed #4 and #10.

Fun day!

Re: The Shed 'O Pain
 

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
5 Rounds
Not so fun!

Re: The Shed 'O Pain
 

Sunday June 26, 2011

In the SoP...

ten rounds of:

5 OHS (started with PVC, ended at 45#)
5 assisted pullups
50 quick foot movements

gotta get those feet moving quicker!!!!!

Re: The Shed 'O Pain
 

Monday June 27, 2011
Rest Day

Tim,
Would you please consider posting the recipe for Paleo Chile?

Re: The Shed 'O Pain
 

Warm Up
3 TGU's each side 15-20-35-45-53
5 Burpees
1 Problem
5 Rounds

4 X 4's
4 goes on a problem
25 Push Ups
12 GHD situps
12 Back Extensions
4 Rounds

Paleo Chili (my version)
1 pound ground beef or venison
1 pound ground sausage (nitrite/nitrate free)
1 to 2 cans fire roasted diced tomatoes (Hunts)
1 can diced tomatoes/green chilies (Red Gold)
Garlic (as much as you want)
Couple splashes of olive oil
chili powder

Brown beef and sausage and then combine everything in a pot and simmer for an hour or so. Stir often. Pretty simple.

Re: The Shed 'O Pain
 

Tuesday June 28, 2011

a.m., swam 1000m in 25:27

p.m., going to do something heavy, don't know what yet...

Thanks for the recipe.