Re: The Shed 'O Pain
 

tuesday 3-9-2010

32 minutes on treadmill at 15% grade

Then, for time:

15 power clean and jerk, 155#
15 chest to bar pullups
15 18" box jumps

12 power clean and jerk, 145#
12 chest to bar pullups
12 18" box jumps

9 power clean and jerk, 145#
9 chest to bar pullups
9 18# box jumps

400m farmer's walk carrying 55# in each hand.

total time 29:30

OMG. Pukey was right there....

Re: The Shed 'O Pain
 

wednesday 3-10-2010

rest day, one hour very easy spinning on exercise bike while reading magazines. Just got the legs moving the tiniest amount to flush out the garbage from the past several hard days.

Re: The Shed 'O Pain
 

Warm up:
3 TGU's each side 10, 20, 35, 45, 53
5 Burpees
1 Lap on Bouldering Wall
5 rounds

Bouldered for 1 hour. Sent several harder problems and worked my hardest problem. Almost sent it but not quite. Took some video of myself to analyze movement.

Re: The Shed 'O Pain
 

Wednesday 3-10-2010
Run 51min. (treadmill) @ 6.9mi/hr (about 5.7mi), 0.5% incline
82%-85% HRmax

I would have normally climbed afterward, but Brad couldn't
make it tonight. We're planning to climb tomorrow instead.

Re: The Shed 'O Pain
 

3-11-2010

My shoulder hurts. A lot. It hurts chronically, lately it has hurt acutely. It hurts so bad I am going to the doctor for an x-ray tomorrow. It hurts so bad I am busting out the ice and kineso tape. It hurts so bad I spent some time today looking around to see whether Kelly Starrett had said anything about shoulders. Turns out he has. I watched some of the videos. OMG!!!

Posture. Posture. Posture.
Simply by standing properly and getting the shoulder in the right spot I was able to make a pain free movement that I couldn't do at all five minutes earlier. Turns out I am wildly internally rotated. Check out the visibly internally rotated shoulder at this Cavaliers playoff game last year. Now that Kelly points it out, it's pretty obvious isn't it? Look where the thumb is pointed. In, not straight forward. Ouch. Time to figure out the stretches and posture...

Am still going to get the x-ray tomorrow and sign up for the PT classes and cortisone shot and ice, but am going to spend a lot of time on posture. Already wrote myself a note and posted it on my desk at work. Oh yeah, that desk at work, and sitting all day at the computer, and working with the mouse, those are the "junk I bring to crossfit". It's not the programming, it's the junk the athlete brings to the program after ten years at the desk over-eating and under-posturing.

Today's workout? Does it matter? It was intense, it hurt, it got my heart rate up. But today's big win was spending some time at THE SOURCE finding out what intelligent motivated people had to say about shoulders.

Thanks Kelly.

And, thanks Tim, for the present of the CrossFit Journal. (aka THE SOURCE).

Re: The Shed 'O Pain
 

Jeff, good to see you posting.

JT, I am sorry to hear about your shoulder. It sounds like you are doing the right things to cope with it.

Today's Workout:

Helen - 10:41
Always a tough one. I am slowly working towards a PR (9:38).

Re: The Shed 'O Pain
 

Thursday 3-11-2010

Swim 20min. continuous
(it was supposed to be 51 min., but had to work late and only had 20 min. before meeting Brad. I tried to work as hard as I could to make up for the lack of distance. I'm still really slow, but I'm about to push hard enough to get my respiration up.)

Bouldered with Brad for about 1-1/2 hrs. Did most of our problems, but didn't have enough to do the hard pink one.

Re: The Shed 'O Pain
 

Friday 3-12-2010

Yes, welcome to Jeff, who has been known to haunt the Shed 'O Pain occassionally, and was present for two of the truly epic swim workouts last summer. Just wait until he hears what I have planned for the reservoir this year!!!

Shoulder x-ray all good, shoulder exam pretty good, just the chronic tendonitis flaring up. PT and stretching and posture and ice will hopefully cool it off again.

Did some experiments swimming today.

20x50 mixing and matching strokes, averaged 1:05/50

then, turned it up a notch...

10x100 mixing and matching strokes, averaged 1:59/100

then turned it up another notich....

3x200 mixing and matching strokes, averaged 3:55/200 (that's very fast for me).

Then pushed around some heavy weights.

Thinking MURPH tomorrow, stay posted.....

Re: The Shed 'O Pain
 

3-12-2010

Workout 1:
I spent 3.5 hrs in the zero-gravity treadmill today doing an initial checkout of the new pneumatic subject loading device (PSLD). Most of the time was spent chasing the gremlins living in the force plate under the treadmill belt. We eventually ran a protocal of 3mi/hr, 6mi/hr and 9mi/hr each for 60 seconds on the moon (1/6th gravity), on Mars (3/8ths gravity) and on Earth (1 times gravity). One 'G' feels like running with a 150 lb backpack on because it is.

Workout 2:
Run 63min. (treadmill) @ 6.6mi/hr (about 7mi), 0.5% incline
78%-80% HRmax
I actually started to feel pretty good by the time I hit one hour. My respiration rate dropped and my heart rate started to come down. I was starting to get into the zone. I haven't felt that in a long time.

Workout 3:
Swim 63min. continuous
It was very slow, but I didn't have much strength left by this point. Tried to focus on my form making long, smooth strokes with no bubbles. My calves started cramping 45 minutes into the swim.

I'm really tired!

Re: The Shed 'O Pain
 

Saturday 3-13-2010

So today was officially "Work What You Suck At" day...
Instead of doing Murph in the Mud (which it would have been b/c it is raining and muddy), I decided to actually embrace one of the CrossFit ideas: "constantly varied work while learning new skills associated with what you suck at". Yes I know that's not the exact quote, but it's what I decided to do today. I've done Murph three or four times this year, so decided to give it a break and not work on perfecting something I can already do. That's not CrossFit, that's vanity and avoidance behavior and pumping myself up by getting better at something I can already do. Yes it is nice to see the times for some workouts I can do getting better, but there's IMMENSE room for improvement in other areas, so that's what today was all about.

First I ate vegetables, yep I suck at eating vegetables. So I ate a bunch. Then, after a while, went out to the barn for some hard work.

five minutes of stretching and shoulder therapy, then...

five rounds of:
24 walking lunges (remember I am rehabbing a BHR hip)
10 overhead squats with 45# bar
{this is the first time I have worked walking lunges since surgery}
{surprisingly, and encouragingly, both knees actually touched the ground}
{the overhead squats felt like therapy and stretching for my shoulders}

twenty five muscle up attempts with the rings at different heights ranging from at nose level while standing on the ground to so high I had to leap for them. Each attempt included a ring dip. {the false grip is starting to feel 1% more comfortable, which means it still feels 99% gross, but now is not 100% completely alien}

twenty five toes to rings.
{this was the first time I had worked this exercise, and it was very difficult, my abs gave out first. on the last few I realized that tipping my head back while moving my feet forward helped initiate the rotation. I am still leary of doing situps, especially GHD situps b/c of the pressure it puts on my hips. these toes to rings or toes to bars feel like they will work my abs without imprisoning the hip}

Very happy to have gone out in the barn in the rain and worked things at which I suck.