Re: The Shed 'O Pain
 

Deadlift 155lb 6 reps
7 Burpee/Pullup Combos
10 KBS 1.5 Pood
25 Double Unders
AMRAP in 20 Minutes
5 rounds + 8 reps

Re: The Shed 'O Pain
 

Sunday 1-9-2011
Run:
45min. @ 6.5mph, 1.0% incline, continuous (had to pause @30min. to catch my breath).
WOD:
Weighted pull-ups 1-1-1-1-1-1-1 reps
55lbs. @ 145lb. BW
25 double-unders (practice)
Leg extensions
5 reps @ 100lb.
5 reps @ 115lb.
5 reps @ 130lb.
5 reps @ 145lb.
5 reps @ 160lb.
5 reps @ 175lb.

Re: The Shed 'O Pain
 

Sunday January 9, 2011

A leisurely 800m swim in 20:19.
All FS, no flotation devices.
Worked on breathing on both sides.

It was nice to feel weightless in the water, nice on the natural hip, which has been barking a little lately.

Kinda sorre (okay really sore) from doing 55 burpee/pullup sorta kinda things yesterday.

Thinking about doing something heavy tomorrow. Leg presses? Deadlifts? Bench Presses? Push Presses? Squats? Can't decide. Will see how I feel tomorrow.

Re: The Shed 'O Pain
 

20 Problems
On the first 10 problems I completed 3 muscle ups in between each problem. 30 total.
On the second 10 I completed 10 wallball shots in between each problem. 100 total.
Fun workout.

Re: The Shed 'O Pain
 

Monday 1-10-2011
Swim:
4 laps breaststroke warmup,
30min. freestyle, breathing on both sides every third stroke,
2 laps breaststroke cooldown
Run:
Warmup 1mi. @6.5mph, 1% incline,
4x .25mi. @10mph, 1% incline, .25mi. @3.2mph (walk)

Re: The Shed 'O Pain
 

Monday 1-10-2011

Are ten days alreday gone in 2011? Holy Cow.

Walked 1 mile on the treadmill at 15% incline.
It is a very low impact exercise, which my hips appreciate.

Boulder, muscle up, boulder, wall ball shot. Wow.
Swimming and then running intervals. Double wow.

Did I mention I walked a mile on the treadmill at 15%?

Re: The Shed 'O Pain
 

3 TGU's each arm 10-20-35-45-53
5 Burpees
boulder problem
5 Rounds
Bouldered for about 30 minutes.
then...
10 sets of 5 secs crimp on moonboard on the minute with 5 HSPU each minute. 50 total. Last few sets were tough. Had to kip.
Elbow RX.

Re: The Shed 'O Pain
 

"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
21:58
I haven't done this one for awhile. One of my favorites.

Re: The Shed 'O Pain
 

Thursday 1-13-2011
Climb:
Boudered for a couple of hours at KC. Not a lot of zip tonight. This weather is killing me!

Re: The Shed 'O Pain
 

Friday 1-15-2011
Run:
45min. @ 6.5mph, 1.0% incline, rest,
1mi. @7.5mph (8min/mi pace), 1.0% incline

Re: The Shed 'O Pain
 

"Double Under Helen"
50 Double Unders
21 KBS 1.5 pood
12 pullups
3 rounds
11:00

Slow today. Did first round in 2:30 and then it was downhill from there.

Re: The Shed 'O Pain
 

Saturday 1-15-2011
Swim:
4 laps breaststroke warmup,
30min. freestyle
4 laps breaststroke cooldown
Run:
1mi. @ 6.9mph, 1.0% incline, rest as needed,
1mi. @ 7.0mph, 1.0% incline, rest as needed,
1mi. @ 7.1mph, 1.0% incline, rest as needed,
1mi. @ 7.2mph, 1.0% incline, rest as needed,
1mi. @ 7.3mph, 1.0% incline
Five rounds of:
20 GHD Sit-ups
5 Push jerk (115lbs.)
about 20min.

Re: The Shed 'O Pain
 

Sunday 1-16-2011
Climb:
Bouldered with Tim at Planet Rock. Good day!




Body hurts.

Re: The Shed 'O Pain
 

Another great day at Planet Rock with Jeff. Lots of good sends and a couple of unfinished problems. The heating pad was used liberally tonight. :holysheep:

Re: The Shed 'O Pain
 

Bouldered with Kent today.
20 Problems
1 boulder problem
10 burpees
5 rounds
1 boulder problem
10 OHS 95#
5 rounds
1 boulder problem
10 ring dips
5 rounds
1 boulder problem
10 GHD situps
5 rounds

Elbow RX

Re: The Shed 'O Pain
 

Monday 1-17-2011
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
5 rounds-15 push-ups (finished the push-ups after the fifteen minutes)
Bike:
30min. stationary bike, small chainring, stayed above 85rpm

Re: The Shed 'O Pain
 

Tuesday 1-18-2011

Back from 5 days in Arizona.

Did lots of steep hiking up at altitudes up to 6500'.

Did some easy climbing.

Mostly found flat spots and laid in the sun hour after hour.....

Re: The Shed 'O Pain
 

Tuesday 1-18-2011
Swim:
100m breaststroke warmup,
30min. freestyle,
100m breaststroke cooldown
Run:
1mi. @ 6.5mph, 1% incline, warmup,
4x .25mi. @ 10mph, .25mi. @ 3.5mph, 1% incline

10x 10 deadlift, 125lb, 10 push-ups
19:49

Re: The Shed 'O Pain
 

Tuesday January 18th, 2011

40 minutes on treadmill at 15%.

up and down 15 stories of stairs.

Jeff,
Awesome intervals. Do you notice if you are breathing easier on your longer runs? Do your longer runs seem easier b/c of the work you are doing at the top end of your speed? Did you pick out your event(s) yet for 2011 so that you can make your plan? What does the Ironman at work have to say?

Re: The Shed 'O Pain
 

Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
1 Boulder Problem
5 Rounds

Fingerboard Pyramid Training 4-6-8-10-8-6-4 secs w/5 rest between
2 sets on #5 Moonboard/all 4 fingers
2 sets on Sloper-Metolius Board
2 sets on Large Campus Rung-Crimp

Finished with...
Wallballs
Pull Ups
21-15-9
5:05

Elbow RX

Re: The Shed 'O Pain
 

Wednesday 1-19-2011
Swim:
100m breaststroke warmup,
30min. freestyle,
100m breaststroke cooldown
Climb:
20 boulder problems,
20 pull-ups,
20 dips

Re: The Shed 'O Pain
 

Wednesday 1-19-2010

treadmill, stairs, pullups, finger work

"Your performance will rarely exceed your self-perception".

Re: The Shed 'O Pain
 

4 Rounds
15 toes to bar
10 burpees
15 box jumps - 20"
30 double unders
rest 3 min between rounds
Round 1 3:10
Round 2 3:01
Round 3 2:56
Round 4 2:44

Re: The Shed 'O Pain
 

Thursday 1-20-2011

Rest Day.

How is it possible that there are already 20 days gone in 2011?

That's over 5%!

But it means the annual alligator counting trip to the Everglades is getting closer and closer and closer....

Re: The Shed 'O Pain
 

Friday 1-21-2011
Run:
5mi. @ 6.7mph (9min/mi pace), 1.0% incline
Fran:
21-15-9
Thrusters & pull-ups
15:51 (65lbs)

Re: The Shed 'O Pain
 

Saturday 2-22-2011
Climb:
Bouldered with Tim at Cleveland Rock Gym. We did some really good problems.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at Cleveland Rock Gym with Jeff. Fun day.

Today
15 Deadlifts 135#
15 Push Ups
10 Rounds
16:47

Elbow RX

Re: The Shed 'O Pain
 

Sunday 1-23-2011
Run:
1mi. @ 7.0mph, rest as needed,
1mi. @ 7.1mph, rest as needed,
1mi. @ 7.2mph, rest as needed,
1mi. @ 7.3mph, rest as needed,
1mi. @ 7.4mph

Re: The Shed 'O Pain
 

Friday
Walked uphill until I couldn't walk uphill anymore.
Did some pullups.

Saturday
Swam 1/4IM in 24:18.
Felt like I could have maintained it for another 5-10 minutes.
Will try to do so next time out.

Sunday
Climbing like activities.

Re: The Shed 'O Pain
 

Warm Up
1 Boulder Problem
10 Kettlebell Snatches each arm 10-20-35-45-53
5 rounds

5 additional boulder problems - felt weak:(
Campus Board
10 sets-5 on small rung and 5 on large rung
Worked in 25 HSPU and 50 Ring Dips.

Re: The Shed 'O Pain
 

Monday 1-24-2011
Swim:
4laps breaststroke warmup,
30min. freestyle,
4 laps breaststroke cooldown
Run:
1mi. @ 6.5mph, 1% incline, warmup,
4x .25mi. @ 10mph, .25mi. @ 3.5mph, 1% incline

Re: The Shed 'O Pain
 

Monday 1-24-2011

Kettlebell snatches? Nice.

Intervals after swimming? Nice.

You guys are really really hitting it hard this winter.

Ought to provide some amazing spring/summer results.

I continued my uphill walking and stair climbing regime while continuing to undereat to prepare for mountain walking this summer and fall. Achieved my first weight goal of 2011, getting under 240 pounds! Thank you for the continuing encouragement and for "leading by example".

Re: The Shed 'O Pain
 

[QUOTE=JT Kalnay;893165]

Jeff,
Awesome intervals. Do you notice if you are breathing easier on your longer runs? Do your longer runs seem easier b/c of the work you are doing at the top end of your speed? Did you pick out your event(s) yet for 2011 so that you can make your plan? What does the Ironman at work have to say?[/QUOTE]

It hadn't accured to me until you brought it up, but yes, my longer runs definitely seem easier. I can only assume that it is a direct result of the sprints and intervals. Thanks for the advice.

I have picked a few events to do this season, but I haven't registered for anything yet. I'm having a hard time solidifying my training schedule. The weather is making it difficult to keep to a schedule. I may just have to let it float as necessary for now and then try to solidify it as the weather improves.

Congratulations, on making your weight goal. That kind of goal is always difficult to hit, especially this time of year.

Re: The Shed 'O Pain
 

Tuesday 1-25-2011
Run:
5mi. @ 6.7mph (9min/mi pace), 1% incline
7 rounds each of:
5 overhead squats, 5 front squats, 5 back squats
OHS: 45, 55, 65, 75, 85, 95, 105 (struggled with 105)
FS: 55, 65, 75, 85, 95, 105, 115
BS: 95, 105, 115, 125, 135, 145, 155

Re: The Shed 'O Pain
 

Tuesday 1-25-2011

rode 17.1 in 60 minutes (post surgery record)

went up and down 15 stories of stairs (20 stairs per story)

another day of NOT over-eating.......

Re: The Shed 'O Pain
 

Warm Up:
10 Burpees
various hangs on hangboard
5 rounds

Weighted Pullups
1 35 pounds
1 45
1 53
1 63
1 72
1 77
1 82

Hangboard Workout
Sloper on Metolius Board 5 sets of 5 seconds on the minute with 35 pounds.
5 sets of 10 GHD situps in between

3 finger on Moon Board 5 sets of 5 seconds on the minute.
5 sets of 10 one-legged squats (5 each leg) in between sets. Had to push off on the bottom. Legs are rubber.

Small crimp on Moon Board 5 sets of 5 seconds on the minute.
5 sets of 12 push ups in between.

Full Crimp on small campus board rung 5 sets of 5 seconds on the minute with 35 pounds.
5 sets of 12 push ups in between.

Elbow RX

I ordered and received a new jump rope from Rogue Fitness. I played with it a little tonight during my warm up. Double unders are almost like doing singles. It's pretty nice and only cost $16.

Re: The Shed 'O Pain
 

Wednesday 1-26-2011
Swim:
100m breaststroke warmup,
30min. freestyle,
100m breaststroke cooldown
Climb:
30 boulder problems,
30 pull-ups,
30 dips

Tim, awsome workout! Which jump rope did you buy, the Ultra Speed Cable Jump Rope?

JT, nice bike! Keep up the great work.

Re: The Shed 'O Pain
 

Wed/Th 1/26-27 2011

Wed was a rest day. Had the sniffles. But did 10 stories of stairs anyways.

Doing 10 stories of stairs today and some climbing like activities.

Tim, an 82 pound weighted pullup? Dude! That is on "JT" pullup....
Nice job on the hangboard. It made me look at the ten day forecast for Fayetteville and Slade. Both had a winter storm warning. So, no mental irregularities planned for either.

Jeff, you keep doing the same swim workout over and over and over. It is great to have all that base mileage in the pool. However, please consider making every 5th swim a Tabata or interval swim. Consider 200 yds warmup. Then 8x50 all out, rest as long as you want b/w the 50s. Then 200 yds cool down...

Re: The Shed 'O Pain
 

Thursday 1-27-2011
Run:
1mi. @ 7.1mph, rest as needed,
1mi. @ 7.2mph, rest as needed,
1mi. @ 7.3mph, rest as needed,
1mi. @ 7.4mph, rest as needed,
1mi. @ 7.5mph
Cindy:
AMRAP in 20 minutes of 5 pull-ups, 10 push-ups, 15 squats
10 rounds in 19 minutes, all kipping pull-ups
Bike:
30min. easy on stationary bike, small chainring

Legs have had it!:surrende:

Re: The Shed 'O Pain
 

"Filthy Fifty"
For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
28:55 PR I finally got this wod under 30 minutes.

The jump rope is the one you mentioned. Ultra Speed Cable Jump Rope.

Doing "Cindy" after running 5 miles must have been rough. Then doing a half hour on the stationary bike on top of all that is madness.
Mary has a game tomorrow and I have a party to go to tomorrow night so I will not get to climb anywhere besides the "Shed" this weekend. Maybe next weekend.