Re: The Shed 'O Pain
 

Warm Up
3 TGU's each side 20-35-45-53-72
5 Burpees
1 Boulder Problem
5 Rounds

45 Minute Fingerboard Workout
Worked in 5 sets of 5 HSPU, 5 sets of 10 GHD situps, and 5 sets of 10 Back Extensions.

Elbow RX

Re: The Shed 'O Pain
 

Warm Up
Double Unders, Air Squats, KBS35#, Mobility Work

Front Squat
1 115
1 135
1 145
1 155
1 165
I was going to do two more sets but I felt a slight twinge in my back so I stopped. 165 was pretty hard though.

WOD
72# KBS (These seem to be fine on my back.)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
1-2-3-4-5-6-7-8-9-10
10:53

I got this workout from Norm's Workout Log. I like the idea of doing some strength work and then doing a short conditioning WOD. Good Sunday protocol.
Summer vacation is over, back to school tomorrow. I'm ready.

Re: The Shed 'O Pain
 

Warm Up
1 Boulder Problem
10 Wall Balls
5 Rounds

Campus Set
10 Push Ups
10 Rounds

5 Additional Problems
Worked on a new problem the last 10 minutes or so. Kind of hot in the Shed this afternoon. Not a lot of zip.

Re: The Shed 'O Pain
 

Tuesday 8-23-2011
Bouldered at CRG with Lena and Brad (yes, I said Brad). Not a very long session, but it is a new set of problems. Ten new problems, got on 8, flashed 6, sent 1 and worked 1. Not a bad night considering how poorly I've been climbing lately.

Tim, we're planning to go to either The New or The Red this weekend (probably the New).

Re: The Shed 'O Pain
 

40 Double Unders
30 Box Jumps
20 Kettlebell Swings
3 Rounds
17:08

Very Hot in the Shed today!

Jeff-I'll let you know about the New this weekend tomorrow.

Re: The Shed 'O Pain
 

Climbing with Rick at Hinckley.
O-Wall
12 laps
5 on the left side, 4 on the right side, and 3 up the middle.
Fun.

Re: The Shed 'O Pain
 

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent
6 Rounds

Boulder
12 Problems+15 minutes of working a new problem on the steep wall. Felt strong this morning. First time in a couple of weeks.

Re: The Shed 'O Pain
 

Climbing Trip Report: New River Gorge, 8/27/2011-8/28/2011
The Green Peace 5.10 (warmup)
Low Voltage 5.10 (warmup)
Bicycle Club 5.11d (Red Point)
Sancho Belige 5.11c (Hang Dog)
Kinesthetica 5.10c (On Sight)
G-String 5.11a (On Sight)
Hep-C 5.10d (On Sight)
Barb Wire 5.11c (Red Point)
Bad*ss Tattoo 5.10b (Red Point)

Re: The Shed 'O Pain
 

Warmed up with some kettlebell snatches with 35 and 45 pounds

WOD:
30 muscle ups for time
7:57
All muscle ups done with full lock out at the bottom.

Jeff-Looks like you had an awesome weekend. Lots of good sends. Keep up the good work!

Re: The Shed 'O Pain
 

Warm Up
5 Pull Ups
10 Push Ups
15 Air Squats
10 wrist pronators-each arm
5 Rounds

20 sets of campus board-Various rungs-on the 2 minutes
Worked in:
10X10 Push Ups
5 X 10 GHD Sit ups
5 X 10 Back Extensions

Stretched with Mary for about 15 minutes at the end.