Re: The Shed 'O Pain
 

Tuesday 6-5-2012
Run:
0.25mi @ 6.0mph, 1% incline,
0.25mi @ 6.5mph, 1% incline,
0.25mi @ 7.0mph, 1% incline,
0.25mi @ 7.5mph, 1% incline,

0.5mi @ 9.0mph, 1% incline
(It was supposed to be 1.0 miles, but I just didn't have the energy. I was tired going into it, so I'm glad I was able to do as much as I did.)

Climb:
Quick warm-up on some moderate problems,
2 rounds of system tiles with Lena
(The system training went better than I expected. Still have a hard time with the cross-throughs.)

Re: The Shed 'O Pain
 

2 boulder problems
TGU's 6-5-4-3-2-1/20-35-45-53-72-72
Pronators & reverse wrist curls 21-15-9
6 rounds

3 additional harder problems

Re: The Shed 'O Pain
 

Mobility Work

5 HSPU
20 Double Unders
5 Rounds
5:35

Re: The Shed 'O Pain
 

Wednesday 6-6-2012
Bike:
23mi in 1:25:31, 16.1mph avg., 31.7mph max.

Thursday 6-7-2012
Run:
3.66mi in 31:00min (8:28 min/mi)

Climb:
Bouldered for an hour at CRG.

Re: The Shed 'O Pain
 

Mary and I did sprints at the res. 9 total. 8 up a gradual hill and 1 up a steep hill.

Re: The Shed 'O Pain
 

2 Boulder Problems
5 Pull ups
10 Push ups
15 air squats
Pronators and Reverse Wrist Curls 21-15-9
6 Rounds

3 Additional Problems

1-2-3-4-3-2-1 on the wall protocol with 5# added to bodyweight. Brutal.

Re: The Shed 'O Pain
 

Mobility Work

KBS 21-18-15-12-9-6-3
Muscle Ups 7-6-5-4-3-2-1
As a couplet: 16:30

Re: The Shed 'O Pain
 

Week of June 3-10

Two brutally hard Xfit workouts.
Lots of walking and horseback riding and scrambling at Gettysburg.
A little climbing.

Some weight is slowly coming off....

Re: The Shed 'O Pain
 

Monday June 11, 2012

Rowing warmup, 1000m
stretching warmup

20 minutes to find 1 rep max for snatch. (150#)

Cindy:
11 rounds

Created an epic sweat puddle and sweat angel. Should have taken a photo!

Re: The Shed 'O Pain
 

Mary and I did sprints again at the res.
1 50m sprint + 10 push ups
10 rounds