Re: The Shed 'O Pain
 

Sunday April 17, 2011

Witnessed a very hard earned PR on the Filthy Fifty, nice job Tim.

Worked various and sundry things:

some TGUs
some jump rope
some KBs (including 30 with the big boy)
some push presses
some GHDs (a new exercise for me)

worked on finding the bottom of my squat
worked on trying to get inverted for the HSP

Wrote a list of all the Xfit movements and tried to figure out whether I am a +1 (above average (e.g., deadlift), even (e.g., pullups, KB swings), -1 (e.g., push ups), -2 (can do one to save my life (e.g., GHD) or -e (cannot do even one (e.g., muscle up, HSPU, pistol). The -1 list is the longest, then the -2, then the -e, then the e, and finally the +1. This is in an attempt to make a PLAN...

Re: The Shed 'O Pain
 

Sunday 4-17-2011
1000m row, warmup,
10x 10 deadlift, 1125lbs, 10 push-ups
2 loads of laundry, cooldown

The deadlifts felt easy; I guess I should increase the weight or the reps.

Re: The Shed 'O Pain
 

Tim, great job on the box!

Re: The Shed 'O Pain
 

Thanks Norm.

3TGU's 15-20-35-45-53
5 Burpees
1 Boulder Problem
5 Rounds

10 KB Snatches(5 each arm) 35-45-53-53-53
1 Boulder Problem
5 Rounds

5 Overhead Squats 95-105-115-120-125
1 Boulder Problem
5 Rounds

20 Push Ups
1 Boulder Problem
5 Rounds

Re: The Shed 'O Pain
 

Monday April 18, 2011

Rode the bike for an hour.

Congratulations to brother Boyd on 2:57 Boston Marathon at age 52 today.

Re: The Shed 'O Pain
 

Nice job on the 125# OHS.

Jeff, is there a typo in the 1125# deadlifts that felt easy?

Today's WOD
TGUs on each side up to 35 pounds.

AMRAP in 5 minutes of air squats, finding the bottom on each one.
81

Static Hang for time
1 minute

Bench Press one rep max
worked up to 250 pounds

Jump Rope
300 single unders. Still experimenting with rope length.

Tim and I were talking about the performance standards and fitness levels.
So I did some research and found several sites that listed benchmarks for various fitness levels.

I have identified a number of movements that I am going to start keeping records on. After acquiring all the data I can look it over with a professional and design a PLAN to address strengths and weaknesses. The data will be OBJECTIVE as opposed to my current completely SUBJECTIVE approach to fitness.

If you do what you've always done, you'll get what you've always got.
I'm kinda upset with what I've got, so it's time for something different (e.g., objective data gathering, professional consultation).

Re: The Shed 'O Pain
 

Tuesday 4-19-2011
Climb:
Bouldered at CRG with Lena. There are already some new problems up. They announced the results of the Bouldering Comp. Of course, Lee was first. I tied for sixth place. Not too bad for an old guy.

Re: The Shed 'O Pain
 

Nice job on 6th in the comp. Especially at your age. (Trade ya...)

Thighs and lower back are tight this morning from yesterday's 82 "find the bottom" air squats. It is amazing how much different a full range of motion rep is from a partial range of motion "no rep".

11.5 looks brutal, especially for those of us who don't regularly do toes to bar. The clean will be easy, and the WBS, well you know how I feel about WBS. But those TTB, ouch. And 20 minutes. Better have the bucket ready.

Re: The Shed 'O Pain
 

Jeff; great job on the climbing comp!!!!!

Re: The Shed 'O Pain
 

1 Problem
10 GHD Situps
10 Back Extensions
5 Rounds

Set a new problem on my steep wall. Somewhat hard. Sent it pretty quick so not that hard.
Worked problem that Jeff and I were contemplating last time he was over. Made really good progress. Will try to send before the weather gets too warm.
Also did some snatches, power cleans, and deadlifts.
A somewhat unstructured workout tonight.

I didn't realize the comp was over. Too bad. Good job, Jeff!