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Re: The Shed 'O Pain
Bouldered with Jeff at KC today. Some good problems. It was good to climb with Jeff again. I miss that.
We are meeting at my house around 9 for the dock wod tomorrow. Should be epic. |
Re: The Shed 'O Pain
Saturday August 21st, 2010
Five Rounds: "run" 400 steps, power-walk 400 steps, 25:36, about 2.1 miles 20,15,10 burpees, box jumps, toes to rings: 9:24 one hour of bouldering, focussing on balance and finding/using the smallest hands. fingers are verrryyyy tired. see you at the Shed 'o Pain at 9 a.m. for the dock WOD! |
Re: The Shed 'O Pain
Saturday, 8-21-2010
Climb: Bouldered with Tim at Kendall. [I]I climbed much better than I expected to after more than a month off. I surprised myself on the brown and white problem.[/I] |
Re: The Shed 'O Pain
Dock WOD with JT and Jeff.
80 meter swim 30 push ups 21 KBS 1.5 pood 80 meter swim 25 push ups 15 KBS 1.5 pood 80 meter swim 20 push ups 9 push ups 12:05 I hit my head on the underside of a boat while exiting the water. It bled quite a bit. Not as bad as it looked. |
Re: The Shed 'O Pain
Sunday, 8-22-2010
Dock WOD with Tim and JT: 80 meter swim 30 push ups 21 KBS 35lb 80 meter swim 25 push ups 15 KBS 35lb 80 meter swim 20 push ups 9 KBS 35lb 21:44 |
Re: The Shed 'O Pain
Sunday, August 22, 2010
Dock WOD with Tim and Jeff: 400m swim warmup 80 meter swim 30 push presses 40# 30 KBS 45lb 80 meter swim 25 push presses 40# 25 KBS 45lb 80 meter swim 20 push presses 40# 20 KBS 45lb 9:38 golf practice 200 shots at a 100yard target. Rendered first aid to Tim's cut. Now, Tim's statement that it "looked worse than it was" needs to be expounded upon. Tim cut his head exiting the water on round three of the WOD. The inch a half long cut is right on the top of his head. He was all wet from swimming and sweating. So, all the blood from the scalp wound (and we all know scalp wounds bleed like crazy) was streaming in all directions down his face, into his eyes, into his ears, basically everywhere. He sat down on the boat for a few seconds, disgusted that he had cut himself, and a little disoriented, wondering WTF was going on. After collecting himself for 15 seconds, he proceeded to finish the WOD, doing the pushups as blood now streamed down the back of his head, and then doing the KB swings, as blood basically flew everywhere. Try to recall some of the scenes from Gladiator... After finishing the WOD, he jumps back in the water to wash off the blood, then climbs back out. At this point I am able to get a good look at the cut. I am a certified WFR and have some experience with cuts. There was a lot of blood, so direct pressure was the first thing. While direct pressure was applied, we were able to towel off all the gore to find out where exactly it was coming from. It was coming from under this quarter-sized flap of scalp that was hanging on by two sides. More direct pressure got the bleeding under control. A liberal application of anti-septic and anti-bacterial and a recommendation to visit the doctor for a few stitches was issued. So, the "I cut my head on the underside of a boat" statement doesn't really describe the whole scene.... Espeically the part where he finishes the WOD looking like he'd gone a couple of rounds in a cage match that was going badly.... The KB swings with the blood flying everywhere were particularly interesting.... |
Re: The Shed 'O Pain
Monday, 8-23-2010
Run: 7.4mi in 1:04:35, 8:40min/mi pace. [I]My legs really hurt from this weekends workouts, so it was good practice for running with overstressed legs. Nineteen days until Montreal. I recieved in the mail today my parking pass for race day parking on the ile NotreDame.[/I]:) |
Re: The Shed 'O Pain
Monday 8-23-2010
A perfect Paleo day for Paleo man, including a one hour walk on the shores of Lake Erie with the lovely and talented Dr. SBK. Tuesday 8-24-2010 A not so perfect Paleo day for sorta-Paleo man. swam 1000m, all fs, in 24:50 assorted swim drills for another 400m |
Re: The Shed 'O Pain
Tuesday 8-24-2010
Swim: Warm-up: 100m breaststroke, 100m easy freestyle 20x 50m hard (70-80% effort) with 10 second rest between laps 26:30 for 1000m Cooldown: 100m easy freestyle, 100m breaststroke Bike (JTs tabata bike): 5min easy spin warmup, 5min pace, 10x 30sec sprint, 60sec recover, 5min 90-100% effort, 5min easy spin cooldown [I]I ordered a five-pack, two block Paleo Kit last night. I love the fact that they're portioned per blocks. I don't like how expensive they are. Still, I am looking forward to trying them; they sound great! I also re-calculated my daily protein requirement based on my latest body fat measurement. 140.2 lbs with 8.2% body fat yields 130.82 lbs lean mass. Multiply that by .8 (based on 1hr workout five times per week) results in 104.656 grams of protien per day. Divide that by 7grams of protein per block and I get 15 blocks per day. Now, the hard part is adjusting my meals, or creating new ones, that meet a 15 block (three meals at four blocks each, a one block snack and a two block snack) per day diet AND be Paleo friendly. [/I] |
Re: The Shed 'O Pain
Tabata Squat
Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed. 17 X 20 = 340 Just what I needed, something short but brutal. |
Re: The Shed 'O Pain
Wednesday August 25, 2010
Walking carrying weights. My right hip is a little sore.... Thursday August 26, 2010 Driving to NRG to climb with Chris and Jun. |
Re: The Shed 'O Pain
[QUOTE=JT Kalnay;833838]Wednesday August 25, 2010
Walking carrying weights. My right hip is a little sore.... Thursday August 26, 2010 Driving to NRG to climb with Chris and Jun.[/QUOTE] :ranting2: small change of plans.... drive to NRG aborted just south of Canton.... work demands take precedence.... Did get to swim later in the day 8x100m on 3:00 1:43 (WOW:super:) 2:02 2:01 1:57 (wow) 1:59 2:02 2:04 1:52(wow) |
Re: The Shed 'O Pain
16 problems
3 TGU's each arm 10-20-35-45-53 5 Burpees 1 Problem 5 rounds 5 HSPU 1 problem 5 rounds 1 problem 10 GHD sit ups 10 Back Extension 5 Rounds 1 Problem 25 Push ups 1 Round Not feeling it today. Working all day first tends to wear one out. Who knew? |
Re: The Shed 'O Pain
Thursday 8-26-2010
Swim: 45 min freestyle [I]Tim, I'm surprised you didn't do today's WOD. I would have done it if I didn't have strict orders, "no more crossfit until after Montreal." JT, I'm sorry you had to cancel your trip. But, your swim times are awsome.[/I] |
Re: The Shed 'O Pain
Friday 8-27-2010
Run: 10 mi in 1:23:32, 8:16min/mi pace Not too bad. A little slow, but I felt really good. The feet and knees started to hurt around mile 8. |
Re: The Shed 'O Pain
Friday 8-27-2010
Walked 18 holes of golf with the owner of a baseball team. Luckily I played GREAT! 36-42 for 78! My hips and legs got tired by the end. Still it was nice to be able to walk the 18... Am looking forward to tomorrows WOD 21-18-15-12-9-6-3 of (75# sumo high lift, 75# push jerk) FOR TIME....... Tim? Shed 'o Pain for the WOD????? |
Re: The Shed 'O Pain
5 15' rope ascents
21 ring dips 50 air squats 3 rounds 17:50 Jeff - Have you received the Paleokits you ordered? I am curious what your opinion is of them. |
Re: The Shed 'O Pain
Fingerboard WOD
16 Sets with 10 Burpees between each set. 160 total. Elbow RX |
Re: The Shed 'O Pain
Sunday 8-29-2010
Bike: 50 miles in 2:50:07, 36.1 mph max, 17.5 mph avg. [I]I finally broke 3 hours.:) Well, I think I'm in as good shape as I'm going to be for Montreal. I'll start tapering next week. I got the Paleo kits last Thursday. They look awful, but they taste really good. It's supposed to be 2 blocks, but it isn't a lot of food. The ingredients in them are all very high in Protien, Carbs and Fat, so you are getting everything you need in a small volume of food. It may satisfy your dietary requirements, but it doesn't do a lot to satisfy your hunger. Still, I think they're great.[/I] |
Re: The Shed 'O Pain
Sat/Sun
4 laps around the farm, all out, on a mountain bike, 20:02. Shed 'o Pain: (21,18,15,12,9,6,3) sumo high lift 65#, push jerk 65#, 8:52 1 hour hill walking at Hinckley. Swam 2500m in 1:02:17 Need to really focus for the 1/2 IM swim on 9/12 at Cedar Point. Jeff: yes you are as fit as you are going to get before Montreal, and that is plenty fit. 2:50 for 50 miles? Holy cr*p! Those Tabata bikes are paying off. So cut back this week, and then cut back some more next week. No new foods or exercises b/w now and the event.... Tim: awesome fingerboard burpee workout. But I didn't see the description of when you puked. 160 burpees=PUKEY in anyone's book.:puke0000: |
Re: The Shed 'O Pain
TGU's with 45# Barbell
Sots Press with 10# PVC (Tried 45#, couldn't do it) 15-12-9 17:25 Shoulders are trashed. Not injured, but extremely tired.:) |
Re: The Shed 'O Pain
Monday 8-30-2010
Climbing routes at KC. I stank (see hour long swim on sunday) (see also many exercises on saturday). Jeff: how's the taper going? Getting surly yet? Tim: Early at Hinckley? Maybe get Rick to go? And what about Norm? Sorry Jeff, no climbing for you that close to the event. |
Re: The Shed 'O Pain
Tuesday August 31, 2010
swam 5x200m intervals 4:23, 4:23, 4:12, 4:07, 3:57 (wow for going sub 4!!!) |
Re: The Shed 'O Pain
Tim, thanks for the Kudos! The real test will be the long winter.
I've been checking your site also. Your workouts are awesome! Jeff and JT are doing excellent work too. Very inspiring. |
Re: The Shed 'O Pain
Tuesday 8-31-2010
Swim: Warm-up: 100m breaststroke, 100m easy freestyle 20x 50m hard (70-80% effort) with 10 second rest between laps 26:03 for 1000m Cooldown: 100m easy freestyle, 100m breaststroke Bike (JTs tabata bike): 5min easy spin warmup, 5min pace, 10x 30sec sprint, 60sec recover, 5min 90-100% effort, 5min easy spin cooldown [I]I really don't like the stationary bikes at Lifetime. I don't feel like I'm pushing hard enough, then I look down and see that my shirt is completely soaked through and the top of the bike is covered with sweat.[/I] [I]I didn't run last night because I had NO energy. I'm still not entirely over this bug. I'm planning to do one last bike/run brick tomorrow, then it's slow,easy, short workouts until I leave for Canada on Thursday morning.[/I] |
Re: The Shed 'O Pain
2 campus laps on various rungs
15 push ups 10 kbs 53# 10 rounds 28:53 I have not been firing on all pistons lately. The heat is getting me down. |
Re: The Shed 'O Pain
Wednesday 9-1-2010
Bike: 19 miles. (I didn't stop my bike computer, so I don't have times.) I had to work late, so I didn't have time to do a run tonight. [I]I stopped at Trader Joe's last night and got a bunch of stuff to make my own Paleo/Zone Snacks. I'll let you know how they turn out.[/I] |
Re: The Shed 'O Pain
Wednesday September 1st
(is it really september? really??) climbed routes at LifeTime Fitness as a guest. the auto-belayers make you feel very light, and are nice for downclimbing. It is a clean, small gym, that is conveniently located in a larger multi-purpose gym that has its own zip code! Jeff: TAPER!!!!! That means sleep and rest, not adding new projects........ Yes you are going to have lots of energy and feel antsy. That's part of the training and long triathlon experience. Time to let those 18 months of training take hold. TAPER!!!!!!!!!!!! |
Re: The Shed 'O Pain
Thursday September 2nd, 2010
Lots of fun watching (from my balcony) the Blue Angels and others practice for the Air Show. The Thursday before the Air Show is one of my favorite days to live downtown Cleveland. Swam 2200 yards in 45:54. A large man (5 foot nine inches, 300+ pounds) lapped me four times during my 2200 yards. It was impressive how he was beating the sh*t out of the water. I hope he is in the triathlon on the 12th so I can draft behind him! |
Re: The Shed 'O Pain
Back Squat
3 135 3 155 3 175 3 185 2 195 Elbow RX |
Re: The Shed 'O Pain
Thursday 9-2-2010
Swim: 45 min very easy pace. [I]I just wanted to swim outside one last time before the pools close on Labor Day.[/I] |
Re: The Shed 'O Pain
Friday 9-3-2010
Run: 5.28 mi in 46:40, 8:50 min/mi pace [I]What a beautiful evening for a run!:) I'm hopeing to do that pace in Montreal next week. I'm not breathing hard at all at that pace, so its just a matter of my legs holding out.[/I] |
Re: The Shed 'O Pain
Climbed at Hinckley today with JT. The rock was in excellent condition.
21 routes. The majority of the routes were done on Snoopy. I did sets of 4 routes: "Now for Something Completely Different", "Snoopy Center", "Snoopy Left", and "Snoopy Right." It felt good to get outside and climb today. Reminds me why I train so hard in my gym. Looking forward to a couple of New River trips this fall. Later... Presses Elbow RX |
Re: The Shed 'O Pain
Friday September 3, 2010
climbing routes at KC worked the roof of the arch Saturday September 4, 2010 300' of easy climbing at Hinckley 600' of belaying hard climbing at Hinckley Jeff: very nice tapering workouts, good job. Doing shorter workouts at the pace you expect to swim/bike/run during the event is very cool. You can train your mind that "THIS" is the speed, no faster, that you are going to go for 5 or 6 or 7 hours. Very nice. |
Re: The Shed 'O Pain
"Ryan"
7 Muscle Ups 21 Burpees 5 Rounds 17:00 PR |
Re: The Shed 'O Pain
Sunday September 5, 2010
150 20# WB shots, around 9:30 10x10#kb swing 20x20#kb swing 35x35#kb swing 18 holes of golf, 5 over. Swimming tomorrow and tuesday, then travelling wed/th/fri, 1/2 IM on sunday 9/12 with two of my brothers. Will be rooting for jeff's individual 1/2 IM. Consider NRG on 9/25-26. |
Re: The Shed 'O Pain
20 Boulder Problems
Overhead Squat 3 95 3 105 3 115 3 125 2 135 1 145 Elbow RX |
Re: The Shed 'O Pain
Monday September 6, 2010
Swam 1000m in 23:15 OHS 3xair squat 3x45# 3x65# 3x85# 3x105# 3x125# 3x145# 3x165# 1x185# (didn't want to go any higher b/c I wasn't in a place where I could dump the weights and I was scared I was going to hurt myself getting the weight down from overhead...) |
Re: The Shed 'O Pain
Monday 9-6-2010
Run: 6.2 miles in 48:49, 7:55 min/mi pace [I]What a beautiful evening for a run!:) I felt really good tonight. I wasn't even pushing and still ran a good pace. It was a new route, so I didn't know how fast I was going until I was finished and was able to map the route.[/I] |
Re: The Shed 'O Pain
Tuesday September 7, 2010
Swam 1000m in 22:56 Thought I would be slower this morning, but was actually faster. Was working on sighting ahead, which kept my off arm up while breathing, which made me more hydrodynamic. Go figure... |
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