Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ [B]7.3[/B] mph-12% incline

5 minute walking cooldown

Re: The Shed 'O Pain
 

Saturday 1-14-2012
Climb:
Had a great bouldering session with Tim at The Shed O' Pain. Also had my first experience with the rice bucket. My arms are very tired and sore.

Re: The Shed 'O Pain
 

Yesterday
Bouldered in the Shed with Jeff. Had a really good time. Jeff is climbing strong. Finished up with the rice bucket.

Today
Warm Up
Burpees, Pronators, Reverse Wrist Curls, Mobility work.
Then "Annie"
100 Pull UPs
100 Push Ups
100 Sit-ups
100 Air Squats
24:58

Re: The Shed 'O Pain
 

Sunday 1-15-2012
Bike:
30 minutes on the stationary bike. Wow, am I out of shape.

Re: The Shed 'O Pain
 

Monday 1-16-2012
Run:
0.5 mi. @ 3.5 mph, 1% incline (walk) warmup,
3.0 mi. @ 6.0 mph, 1% incline (aerobic)
Tabata Treadmill:
8 rounds of 7mph at 12% incline, 20 sec. on, 10 sec. rest. (anaerobic)

Re: The Shed 'O Pain
 

Bouldered for about 2 hours.
Set 3 new problems. My guess would be V2, V3, and V4.

Forearm training with rice bucket.

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ 7.3 mph-12% incline

5 minute walking cooldown

Re: The Shed 'O Pain
 

Tuesday 1-17-2012
Run:
0.5 mi. @ 4.0 mph, 1% incline (walk) warmup,
1.0 mi. @ 6.1 mph, 1% incline (aerobic)
Tabata Treadmill:
8 rounds of 7mph at 12% incline, 20 sec. on, 10 sec. rest. (anaerobic)
Climb:
Bouldered at CRG. Not a lot of zip tonight.

Re: The Shed 'O Pain
 

Warm Up:
1 boulder Problem
15 Back Extensions
10 pronators each arm and 10 reverse wrist curls
5 Rounds
Repeated 3 new problems during warm up.

Fingerboard WOD
Worked in 5X10 GHD situps and 5X20 Push ups.

Forearm training with rice bucket.

Jeff-Up for PR this Saturday?

Re: The Shed 'O Pain
 

Wednsday 1-18-2012
0.5 mi @4.0 mph, 1% incline
3.0 mi @6.1 mph, 1% incline
10 rounds of:
10 deadlift, 95lbs.
10 push-ups

Tim - yes, I'm up for PR Saturday. Can I invite Matt? I don't think he has ever been there.

Re: The Shed 'O Pain
 

Pull ups (strict)
KBS 1.5 pood
10-9-8-7-6-5-4-3-2-1 (all unbroken)
20-18-16-14-12-10-8-6-4-2
19:25

Matt is more than welcome. Lisa and Mary are coming too. If Matt comes we should probably drive separately. We should keep an eye on the weather too. I will call you tomorrow.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at PR with Jeff. Had a really good time. We both sent many good problems.

Today
TGU's 6-5-4-3-2-1/20-35-45-53-72-72
10 Pronators each arm
10 Reverse Wrist Curls
6 Rounds

15 Push Ups
6 Inverted Rows
10 Rounds

Re: The Shed 'O Pain
 

Saturday 1-21-2012
Bouldered at PR with Tim. I surprised myself by flashing a couple of moderates early on before the body finally died.

Sunday 1-22-2012
5 rounds of:
5 pull-ups, 10 kettle bell swings, 25lb.
(Just something to do while cooking Paleo chili.)

Monday 1-23-2012
Treadmill:
0.5mi @ 4.0mph
3.0mi @ 6.0mph
8 rounds of:
7.1mph, 12% incline for 20sec, rest 10sec
Only got about four hours of sleep Sunday night. :(

10-9-8-7-6-5-4-3-2-1 pull-ups
20-18-16-14-12-10-8-6-4-2 kettle bell swings, 25lb.

Re: The Shed 'O Pain
 

1 Problem
10 Back Extensions
10 GHD Sit-Ups
10 Pronators-Each arm
5 Rounds

1 Problem
3 Muscle Ups
10 Reverse Wrist Curls

1 Problem
15 Wall Balls
5 Rounds

Rice Bucket Forearm Training

Re: The Shed 'O Pain
 

Tuesday 2-24-2012
0.5 mi @4.0 mph, 1% incline
1.0 mi @6.2 mph, 1% incline
8 rounds of:
7.1mph, 12% incline for 20sec, rest 10sec
Bouldered at CRG. Not a great night; no motivation. I did send a very long problem that finishes on the steep roof. :)

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ [B]7.4[/B] mph-12% incline

5 minute walking cooldown

Re: The Shed 'O Pain
 

Warm Up
1 Boulder Problem
5 strict pull ups 0-5-10-15-20
10 Push Ups
15 Air Squats
5 Rounds
I also did a few additional problems

Fingerboard WOD
Worked in 5X5 HSPU and 5 sets 10 One-legged Squats off a 20" box. 5 each leg

Forearm training with rice bucket - 8 minutes total

Jeff - Kent can't do PR on Saturday. Are you interested in climbing at the Shed?

Re: The Shed 'O Pain
 

Bouldered at KC with Kent.

Later
Forearm Training with Rice Bucket

Re: The Shed 'O Pain
 

10 Back Extensions 0-5-10-15-20
10 GHD Sit-ups
10 Pronators-each arm
10 Reverse Wrist Curls
5 Push Ups
5 Rounds

3 Muscle Ups
10 Kettlebell Swings 1.5 Pood
10 Rounds
17:14

Re: The Shed 'O Pain
 

1 problem
5 pull ups
10 push ups
15 air squats
5 rounds

2 problems
5 HSPU
5 rounds

5 additional problems

Forearm training with rice bucket

Re: The Shed 'O Pain
 

Tabata Run
2.5 minutes @ 4mph 1% incline
2.5 minutes @ 6mph 1% incline
5 minutes @ 8 mph 1% incline
5 minutes @ 4 mph 1% incline
10 X 20 seconds work + 10 seconds rest @ 7 mph-12% incline
5 minutes 4-3 mph

Felt much easier than the 1 minute on + 1 minute off treadmill runs I have been doing.

Re: The Shed 'O Pain
 

Tuesday 1-31-2012
Climb:
Bouldered at CRG. First day back after being sick, so I didn't expect much. Did a bunch of moderates that I hadn't gotten on before. Actually did very well on a harder problem, harder as in Matt has not sent it yet harder. I may actually have a chance of sending it.

Re: The Shed 'O Pain
 

1 Boulder Problem
TGU's 6-5-4-3-2-1/20-35-45-53-72-72
3X15 Pronators each arm and 3X15 Reverse Wrist Curls
6 Rounds

Fingerboard WOD

Forearm Training with Rice Bucket

Re: The Shed 'O Pain
 

Wednesday 2-1-2012
0.5 mi @4.0 mph, 1% incline
3.0 mi @6.2 mph, 1% incline

Re: The Shed 'O Pain
 

20 HSPU
30 Pull Ups
40 Kettlebell Swings 1.5 Pood
50 Sit-ups
60 Burpees
15:50

Re: The Shed 'O Pain
 

Thursday 2-2-2012
Climb:
Bouldered at CRG. Sent the problem I was working on Tuesday plus one more. Also did a bunch of new moderates.

Re: The Shed 'O Pain
 

Friday 2-3-2012
Run:
0.5mi @ 4.0 mph, 1% incline,
4.0mi @ 6.3 mph, 1% incline

Re: The Shed 'O Pain
 

Yesterday
Participated in Akron University's Bouldering Comp. Fun. Tips are tender. I would like to go back and try the problems in the cave. Too crowded in there.

Today
"Double Under Helen"
50 Double Unders
21 KBS 1.5 pood
12 Pull ups
3 Rounds
9:35 (9:05 PR)

Re: The Shed 'O Pain
 

Sunday 2-5-2012
Rest day!

Had a really good time at the Akron University bouldering comp yesterday. According to Lena, I finished 11th. Lena was 4th, Sarah 3rd, Beth (I don't think you saw her, but she is really strong), and Nadya (the cute blonde I was talking to) got 1st. It's probably my fault that Sarah beat Lena. She had a couple 300 point problems on her card and was going to finish up working some 200 point problems, when I pushed her to get on three more 350 point problems of which she sent two.
I didn't see anyone in the second wave even come close to sending the pink problem. One guy, Noah, sent that orange problem but he was tall enough to stand up and reach the yellow triangle. The second wave was much smaller than the first, making it much easier to get on problems in the cave, but I think overall, the first wave had the better climbers. One guy did come close to sending the 500 point Rockcandy problem. He got to the last hold but had no feet and couldn't get to the finish.

Re: The Shed 'O Pain
 

1 Problem
5 HSPU
10 Pronators each arm
5 Rounds

1 Problem
6 Dips
10 Reverse Wrist Curls
5 Rounds

1 Problem
20 Push Ups
5 Rounds

Forearm Training with Rice Bucket

Re: The Shed 'O Pain
 

Monday 2-6-2012
Run:
0.5mi @ 4.0 mph, 1% incline,
3.0mi @ 6.3 mph, 1% incline

Are you interested in doing the 2012 Youngstown State UBS Bouldering Competition, on Saturday, February 11, 2012?

Re: The Shed 'O Pain
 

Tabata Run
2.5 minutes @ 4mph 1% incline
2.5 minutes @ 6mph 1% incline
5 minutes @ 8.1 mph 1% incline
5 minutes @ 4 mph 1% incline
10 X 20 seconds work + 10 seconds rest @ 7.1 mph-12% incline
5 minutes 4-3 mph

Youngstown is over 2 hours away and I have a basketball game Saturday night, so I don't think I'll be able to make the comp. I might be able to do CRG or KC.

Re: The Shed 'O Pain
 

Tuesday 2-7-2012
Stress Test: As a NASA Exercise Human Research test subject over the age of 40, I am required to get a stress test every three years in addition to my annual physical.
Stage 1: 3min. @ 1.7 mph, 10% incline, 4.6 METS, HR 87, BP 114/70
Stage 2: 3min. @ 2.5 mph, 12% incline, 7.0 METS, HR 97, BP 128/74
(at this point, the attending physician said, "This is going to take a while.")
Stage 3: 3min. @ 3.4 mph, 14% incline, 10.1 METS, HR 115, BP 118/68
Stage 4: 3min. @ 4.2 mph, 16% incline, 13.4 METS, HR 126, BP 128/78
Stage 5: 3min. @ 5.0 mph, 18% incline, 17.2 METS, HR 153, BP 128/78
Stage 6: 1:12min. @ 5.5 mph, 20% incline, 19.0 METS, HR 160 (about 90% of calculated max), BP not recorded

I could have done more, but the doctor was getting bored and was obviously nervous about someone pushing the limits.

Run:
0.5mi. @ 4.0 mph, 1% incline,
1.0mi. @ 7.0 mph, 1% incline,
8X 20 seconds work + 10 seconds rest @ 7.3 mph, 12% incline

System training:
2 rounds of
reach to jugs (up and down)
lock-offs
cross through to jugs
side pulls
pinches
twist locks
underclings
slopers

As usual, Lena kicked my but big time. I really need to start doing this regularly.

Re: The Shed 'O Pain
 

For time:
65 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
65 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
65 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
65 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
65 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent
19:45

Legs feel wobbly.

Re: The Shed 'O Pain
 

Wednesday 2-8-2012
Run:
0.5mi @ 4.0 mph, 1% incline,
3.0mi @ 6.4 mph, 1% incline

I wanted to do more, but just didn't have the tomato paste.

Re: The Shed 'O Pain
 

TGU's 6-5-4-3-2-1/20-35-45-53-72-72
2 Boulder Problems
Pronators or Reverse Wrist Curls-3 sets each
6 Rounds

Metolius 10 Minute Hangboard Sequence-Harder Version-I did not get through it clean. Something to work on.
[URL="http://www.metoliusclimbing.com/training_giude_simulator.html"]http://www.metoliusclimbing.com/training_giude_simulator.html[/URL]
Family and Work Safe

Rice Bucket Forearm Training

Re: The Shed 'O Pain
 

Thursday 2-9-2012
Run:
0.5mi. @ 4.0 mph, 1% incline,
1.0mi. @ 7.2 mph, 1% incline,
8 X 20 seconds work + 10 seconds rest @ 7.3 mph-12% incline

Tim, I'm doing the comp on Saturday, so I won't be able to climb at the gym.

Re: The Shed 'O Pain
 

Friday 2-10-2012
Swim:
100yd breaststroke,
5x 100yd freestyle, rest between,
100yd breaststroke
Run:
0.5mi @ 4.0mph, 1% incline,
3.0mi @ 6.2mph, 1% incline

Re: The Shed 'O Pain
 

1 Boulder Problem
5 Pull Ups
10 Push Ups
15 Air Squats
10 Pronators each arm
5 Rounds

1 Boulder Problem
2 Bar Muscle Ups
10 Reverse Wrist Curls
5 Rounds

2 Boulder Problems
10 GHD Situps
10 Back Extensions
5 Rounds

Rice Bucket Forearm Training

Re: The Shed 'O Pain
 

Saturday 2-11-2012
Climb:
I just got home from the bouldering comp at Youngstown University. It wasn't a very big comp, thankfully since their wall is VERY small. Tim, your wall is almost as big. I did pretty well coming in fourth 115 points behind Ajay. There were three 500 point problems, and I think I was the only one to send one of them. It was a really good problem and I was doing really well on it, so I spent a lot of time working it. I could have probably done better on points if I hadn't spent so much time on that one problem. Still, it was fun and I'm pleased with how I climbed. Lena took first for the women and Beth (the very thin, strong girl who took second at Akron) took second.