Re: The Shed 'O Pain
 

Today's Workout:
7 progressively harder boulder problems.
I worked for 30 minutes on my hardest boulder problem. Which I sent.
10 sets of campus board
In between all this I worked in 10 rounds of 10 Wallballs and 3 muscle ups.
I took some video of the bouldering and muscle ups.
Elbow exercises.

Re: The Shed 'O Pain
 

Tuesday 3-30-2010

Today was speed work day!
Swim:
20x 50 meter sprint every 2 minutes
(My fastest 50 was 51 seconds and my slowest was 58 seconds)
Run:
4x 5 min.@8.0 mph, 5 min.@6.0 mph
Heart rate went from 78% HRmax to 84% HRmax

(I know, this wasn't really "speedy," but it's a start.)

I'm really hopeing to run outside tomorrow.

Re: The Shed 'O Pain
 

40 Double Unders
30 Box Jumps 24"
20 Kettlebell Swings 1.5 pood
3 rounds: 15:58

I am getting pretty good at double unders. At one point I did 25 in a row.
Heading to the New again this weekend. Weather is supposed to be good.
JT, I will see you Saturday morning at Cathedral at 7:30.

Re: The Shed 'O Pain
 

Wednesday 3-31-2010 (a day that will live in infamy.....)

Jeff,
Excellent speed work.
After a few sessions like that you will notice your long swims where you are doing 75 seconds per 50 get much easier b/c they are no longer at your threshold, which will be down around 50 seconds per 50. They will make you a little faster, but they will make you so much more comfortable at long tri speed!

Tim,
You are crushing those bouldering routines. Don't forget a rest day before the NRG. Need to have some glycogen stored up to send hard.

So here is why today is a day that will live in infamy.....
I did Murph (and then Murph did me).
I set a goal of doing Murph in under one hour in 2010.
This is a big deal for a guy who is 40 pounds overweight and recovering from hip replacement surgery. Right before ironman 2007, I did Murph in 36:37. I was 25 pouns lighter then, and didn't have a replacement hip.

Tonight I did Murph in 59:54. I went "all out" for the last three rounds of pull/push/air and then computed the precise speed I had to go to beat 60:00. I made it!

Then I spent at least ten minutes throwing up. I threw up on the treadmill, beside the treadmill, on the lat machine, beside the lat machine, on the water cooler, beside the water cooler, on the medicine balls, and three or four places on the floor. The building security guy saw me "having a conniption" on the security monitors and came in to help after calling 911. I threw up on the security guy. Just when I thought I couldn't throw up anymore.... I threw up in the elevator. Thank goodness somebody else has to clean that up. My word did it reek. I was reviewing what I ate today, and it wasn't that offensive (yogurt for breakfast, turkey sandwich for lunch, vegetable soup for supper), and then I reviewed what I ate yesterday (since it was on display in several places), shredded wheat for breakfast, chili for lunch, meatball sub for dinner. Somehow peas and corn got into the puke, and something that looked like an earthworm/cockroach mix. It was disgusting. The security guy put yellow caution tape up near the door of the gym to stop people from going in.

Anyway, I did it in 59:54, and that can be crossed off the list.
I think tomorrow may be a rest day b/c right now I cannot actually move my arms. I had Sue lift my arms onto the computer desk so I could type. When I am done typing I will have her help me onto the couch where I will remain for a very very very long time.....

See you at Cathedral Cafe at 7:30 on Saturday morning.

Jeff, are you going to join us?
I promise not to puke on you (though I can't promise I won't puke [I]near[/I] you)

Re: The Shed 'O Pain
 

Wednesday 3-31-2010

Today was such a beautiful day! I went to Rocky River Reservation by Baldwin-Wallace, after work and did my first outdoor run of the year. It was awsome! No green yet, but it was great to be out in the fresh air.

Run 60 min., 78%-82% HRmax
I followed the parkway from Bagley Road to Pearl Road and back. Google calls it a 7 mi. round trip. If that's true, 7mph is just about 8.5min./mi. A little slow, but not a bad start.

I'm sorry, I can't join you guys at The New this weekend; I have other commitments.

Re: The Shed 'O Pain
 

[QUOTE=JT Kalnay;761905]Wednesday 3-31-2010 (a day that will live in infamy.....)

Jeff,
Excellent speed work.
After a few sessions like that you will notice your long swims where you are doing 75 seconds per 50 get much easier b/c they are no longer at your threshold, which will be down around 50 seconds per 50. They will make you a little faster, but they will make you so much more comfortable at long tri speed!

Tim,
You are crushing those bouldering routines. Don't forget a rest day before the NRG. Need to have some glycogen stored up to send hard.

So here is why today is a day that will live in infamy.....
I did Murph (and then Murph did me).
I set a goal of doing Murph in under one hour in 2010.
This is a big deal for a guy who is 40 pounds overweight and recovering from hip replacement surgery. Right before ironman 2007, I did Murph in 36:37. I was 25 pouns lighter then, and didn't have a replacement hip.

Tonight I did Murph in 59:54. I went "all out" for the last three rounds of pull/push/air and then computed the precise speed I had to go to beat 60:00. I made it!

Then I spent at least ten minutes throwing up. I threw up on the treadmill, beside the treadmill, on the lat machine, beside the lat machine, on the water cooler, beside the water cooler, on the medicine balls, and three or four places on the floor. The building security guy saw me "having a conniption" on the security monitors and came in to help after calling 911. I threw up on the security guy. Just when I thought I couldn't throw up anymore.... I threw up in the elevator. Thank goodness somebody else has to clean that up. My word did it reek. I was reviewing what I ate today, and it wasn't that offensive (yogurt for breakfast, turkey sandwich for lunch, vegetable soup for supper), and then I reviewed what I ate yesterday (since it was on display in several places), shredded wheat for breakfast, chili for lunch, meatball sub for dinner. Somehow peas and corn got into the puke, and something that looked like an earthworm/cockroach mix. It was disgusting. The security guy put yellow caution tape up near the door of the gym to stop people from going in.

Anyway, I did it in 59:54, and that can be crossed off the list.
I think tomorrow may be a rest day b/c right now I cannot actually move my arms. I had Sue lift my arms onto the computer desk so I could type. When I am done typing I will have her help me onto the couch where I will remain for a very very very long time.....

See you at Cathedral Cafe at 7:30 on Saturday morning.

Jeff, are you going to join us?
I promise not to puke on you (though I can't promise I won't puke [I]near[/I] you)[/QUOTE]

Dude!!

Re: The Shed 'O Pain
 

4-1-2010

Almost Karen (4:07)

144 wall ball shots in 4:07,
Then I passed out.

If I had finished I would have had the world record!
The Crossfit CLE gym owner was a little concerned that I passed out.

I think I need to temper my workouts a little......

Re: The Shed 'O Pain
 

Thursday 4-1-2010

Swim:
56 min. continuous, about 40x 50meters (2k), I lost track at the end.

Run:
2x 3min.@9mph, 3min.@6mph, 0% incline, forgot to check my heart rate.
(I had intended to do 4 reps, but had to cut it short due to lack of time.)

Re: The Shed 'O Pain
 

My family and I Are at the New river Gorge. We took a hike to Endless. We watched the sun go down over the gorge. Awesome. I am now enjoying some Norcal margaritas.

Re: The Shed 'O Pain
 

Did some top roping at the bridge today. It was very warm. Fun.