Re: The Shed 'O Pain
 

Friday July 4th

Helped set up food pavillion.

Judged parade.

Very long walk in a hilly park occassionally swinging a weighted club (8 over par).

Volunteering in pop tent 5-10...

Wounded Warriors came out today:

[url]http://www.amazon.com/Wounded-Warriors-ebook/dp/B005A1GHLA/ref=sr_1_12?ie=UTF8&m=AG56TWVU5XWC2&s=digital-text&qid=1309809265&sr=8-12[/url]

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ 7.0mph-12% incline

5 minute walking cooldown

I got this workout from [U]Enter the Kettlebell[/U] by Pavel

I plan on doing this workout once a week gradually increasing the intensity.


Jeff, I would love to hear how the rest of your weekend went.

Re: The Shed 'O Pain
 

Tuesday July 5th, 2011

Active Rest Day

Did one DGU ( a TGU but with a dumbell... ) on each side, starting at 5# and going up as high as I could, adding 5# each time.

5-10-15-20-25-30-35-40 up and down
45 up only
50 up only (PR)
55, failed on both sides requiring dumping the dumbell b/c it got too far out to the side on the stand up part (note to self, do not try to share the same space as the kettlebell.....:yikes:)

Re: The Shed 'O Pain
 

Trip report July 1-4, 2011
Friday:
Personal Pronoun 5.9 warmup
Chewy 5.10b onsight
Narcissus 5.12a redpoint
Saturday:
George of the Gorge 5.9 warmup
Positron 5.12a redpoint
Le Futuriste 5.12b top rope
Sunday:
Roadtripped to Grayson Highlands in Virginia with Lena and Dan Brayack. Dan is doing the guide book for Grayson, so he took a bunch of pictures of us doing a various problems, mostly v3 and v4. It's a pretty new, undeveloped bouldering crag with some good problems. The rock is VERY sharp, so we didn't do a lot of climbing.
Monday:
Immaculate Combustion 5.10d
I set the draws for Lena, but she bailed after the second clip. Lead it again to get my draws back, then we went home. The rock was soaked from the humidity, making climbing absolutely misserable.

Re: The Shed 'O Pain
 

Wednesday July 7, 2011

Swam 100s. (going to try a long swim soon..)

Nice trip reports.

Re: The Shed 'O Pain
 

1 Boulder Problem
5 Burpees
5 Rounds

Weighted Pull Ups
3 0#
3 10#
3 20#
3 30#
3 35#
3 40#

Pyramid Hangboard Workout

Elbow RX

Re: The Shed 'O Pain
 

Thursday 7/7/11

a.m., swam 1000m
p.m., burpee pullups...

Re: The Shed 'O Pain
 

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
39:59

Re: The Shed 'O Pain
 

Thursday July 7, 2011

p.m.

50 burpees, 7:10
rest
50 jumping pullups 2:31
rest
15 seconds on, 15 seconds off, plank, x10

6 donuts, 5:23 (d*mn it!)

Re: The Shed 'O Pain
 

Thursday 7-7-2011
I know this is nuts, but I'm headed to the Red this weekend. I'm such an idiot!:shrug: