Re: The Shed 'O Pain
 

Tuesday 6-5-2012
Run:
0.25mi @ 6.0mph, 1% incline,
0.25mi @ 6.5mph, 1% incline,
0.25mi @ 7.0mph, 1% incline,
0.25mi @ 7.5mph, 1% incline,

0.5mi @ 9.0mph, 1% incline
(It was supposed to be 1.0 miles, but I just didn't have the energy. I was tired going into it, so I'm glad I was able to do as much as I did.)

Climb:
Quick warm-up on some moderate problems,
2 rounds of system tiles with Lena
(The system training went better than I expected. Still have a hard time with the cross-throughs.)

Re: The Shed 'O Pain
 

2 boulder problems
TGU's 6-5-4-3-2-1/20-35-45-53-72-72
Pronators & reverse wrist curls 21-15-9
6 rounds

3 additional harder problems

Re: The Shed 'O Pain
 

Mobility Work

5 HSPU
20 Double Unders
5 Rounds
5:35

Re: The Shed 'O Pain
 

Wednesday 6-6-2012
Bike:
23mi in 1:25:31, 16.1mph avg., 31.7mph max.

Thursday 6-7-2012
Run:
3.66mi in 31:00min (8:28 min/mi)

Climb:
Bouldered for an hour at CRG.

Re: The Shed 'O Pain
 

Mary and I did sprints at the res. 9 total. 8 up a gradual hill and 1 up a steep hill.

Re: The Shed 'O Pain
 

2 Boulder Problems
5 Pull ups
10 Push ups
15 air squats
Pronators and Reverse Wrist Curls 21-15-9
6 Rounds

3 Additional Problems

1-2-3-4-3-2-1 on the wall protocol with 5# added to bodyweight. Brutal.

Re: The Shed 'O Pain
 

Mobility Work

KBS 21-18-15-12-9-6-3
Muscle Ups 7-6-5-4-3-2-1
As a couplet: 16:30

Re: The Shed 'O Pain
 

Week of June 3-10

Two brutally hard Xfit workouts.
Lots of walking and horseback riding and scrambling at Gettysburg.
A little climbing.

Some weight is slowly coming off....

Re: The Shed 'O Pain
 

Monday June 11, 2012

Rowing warmup, 1000m
stretching warmup

20 minutes to find 1 rep max for snatch. (150#)

Cindy:
11 rounds

Created an epic sweat puddle and sweat angel. Should have taken a photo!

Re: The Shed 'O Pain
 

Mary and I did sprints again at the res.
1 50m sprint + 10 push ups
10 rounds

Re: The Shed 'O Pain
 

Tuesday June 12, 2012

Warmup by biking to box.

20 minutes to find 1 rep max on C&J
cleaned 225
cleaned and jerked 215
felt tired after yesterday's snatch practice and Cindy...

C&J was followed by testing.
Three attempts to find max box jump: 30"
One attempt at max pullups: 13
Three attempts at max unbroken double unders: 8
Max double unders in one minute: 27
400m run: 1:40 (yes that is actually running!)

will be doing cardio wed/th, then back to the box on friday!

Re: The Shed 'O Pain
 

Climbed at CRG with Jeff. Felt a little sluggish. Warm.

Re: The Shed 'O Pain
 

Tuesday 6-12-2012
Climb:
Bouldered at CRG with Tim. I felt pretty good today despite the temperature. Tim always inspires me to climb well.
2 rounds of system tile workout with Lena,
4 rounds of campusing the hit-strips up and down,
6 rounds of 10 push-ups.

Re: The Shed 'O Pain
 

Wednesday June 13, 2012

Walked to work.
Walked down 13 stories of stairs during fire drill.
Walked up 13 stories of stairs after fire drill.
Walked 1/2 way home, stopped on Public Square for Marine Week display.
Climbed all over tanks, APCs, LAVs, M155, HMVs, and then......
Couldn't just walk past the pull-up challenge.
Did enough strict pullups to win a lanyard.
D*mn I wanted to get 20 and get the kick-*ss technical shirt.
Those marines, and all the people watching, were pretty surprised to see a 50+ year old fat guy knocking out pullups!

Re: The Shed 'O Pain
 

Mobility Work

4 HSPU
8 KBS 2 Pood
12 GHD Situps
AMRAP 8 Minutes
4 rounds + 12 reps

GHD sit-ups were hard for me. Haven't done those for awhile. I'll probably be sore tomorrow.

Re: The Shed 'O Pain
 

Boulder Problem
10 Pronators and 10 Reverse Wrist Curls
10 Rounds

Hangboard Workout

Re: The Shed 'O Pain
 

Thursday June 14, 2012
Walked about 5 miles overall.

Friday June 15, 2012
Warmup
2 rounds of:
10 squats, 10 push ups, 10 KTE

Wod:
3 rounds, for time:
10 front squats, 115#
15 KBS, 55#
20 situps, (green band assist)
13:07

rest 10 minutes

40 burpees
400m
30 18" box step ups
200m
10 GTO, 155# (16:07)

Re: The Shed 'O Pain
 

Mary and I did sprints again at the res. 120 meters. 5 sprints, 2 karaokes, and 1 backwards. 8 sets of 15 push ups between sprints.

Re: The Shed 'O Pain
 

Saturday June 16, 2012

Walked four miles cross-country in 1:08:41.
Caught 36 deer flies in my deer fly strips.

Time to climb.

Jeff,
Good luck in your triathlon tomorrow.
Is there an Ironman in your future?

Re: The Shed 'O Pain
 

Mobility Work

5 Overhead Squats 95-105-115-125-135
5 Strict Pull ups 20-25-30-35-40
5 Dips 20-25-30-35-40
5 Rounds
Got 5 reps on all rounds except last one. 4 on each exercise. Had to gently dumb 135 overhead squats on fifth rep. I had put pads down so no damage.

Re: The Shed 'O Pain
 

Overhead squats with 87% of your body weight is remarkable.

Re: The Shed 'O Pain
 

Sunday June 17, 2012

Rode 21 miles in 1:30, that's 14 mph.
112 miles at 14mph is 8 hours.
Would need to be faster than that to allow 2 hours for swimming 2.4 miles and 7 hours to walk 26.2 miles...

Longest ride since hip replacement and hip scoping/detailing.
Now, where did I put that couch!

Re: The Shed 'O Pain
 

2 Boulder Problems
TGU's 6-5-4-3-2-1/20-35-45-53-72-72
Pronators and Reverse Wrist Curls 21-15-9

Finished with 10 attempts on a boulder problem on the minute. Missed attempts 7 and 10.

Re: The Shed 'O Pain
 

Monday June 18, 2012

Warmed up by riding 2 miles on my mtn bike.
12 minutes work on c&j technique, with full clean squat.
10 minutes working up to heavy squats
21-15-9, for time, of:
155 power clean
ring dips (green band)
Made 21-15 and 1 power clean in the 15 minute hard count.
Then puked.

CrossFit sucks because it removes your ability to say “I can’t.” If you can’t press 100 pounds, you can press 50. If you can’t press 50, you can press ten. If you can’t press ten, you can press one, or an empty hand. If you can’t squat 100 pounds, you can squat 50, or 10, or simply sit down and stand up, over and over. If you can’t do a ring dip you can do a ring dip with a green band, or a blue, or a red. CrossFit sucks because when you can’t say “I can’t” anymore, then all of a sudden you can.

CrossFit sucks because candy used to taste so good, and be such a treat. Now candy just represents extra pounds for every pushup, pullup, ring dip, and squat. Candy used to taste so good going down, but now it burns when it is puked back up onto the floor of the box.

CrossFit sucks because of the puddles of sweat that pool at my feet after running through my hair, through my eyes, off my nose and chin, and down my back. Sweat used to be subtly or gently brushed aside after a nice wedge shot or putt. Now it stains my clothes, runs in rivers into the gutters in the box, and needs to be wiped up. Sweat angels aren’t sweet, and they aren’t angels.

CrossFit sucks, literally, because of all the times I can’t breath. Metcon equals “you can’t breath”. 21-15-9 is from the book of “why can’t I breath?” 3-2-1-go means “soon you won’t be able to breath.”

CrossFit sucks because every rep counts. And every rep goes in a book, and the next time that WOD comes up you know where the bar is and who put it there. You can’t duck your own bar.

CrossFit sucks because you have to schedule a time, which tends to make you show up at that time. And then it starts on time and has a structure and a plan that finds and fixes weaknesses you would have rather just ignored.

CrossFit sucks because people want you to finish the WOD, and help you finish the WOD, and no-one helps you quit.

CrossFit sucks because no matter how hot it is in the box it’s hotter somewhere in Iraq. CrossFit sucks because no matter how cold it is in the box it’s colder somewhere in the high mountains in Afghanistan. CrossFit sucks because no matter how hard you’re puking or how hard your hands are shaking, someone else is puking harder or shaking more through no choice of their own.

CrossFit sucks.

I wonder what tomorrow’s WOD is…

Re: The Shed 'O Pain
 

Mobility Work

10 Raised Split Squat (5 each leg) 20#
3 Rope Climbs
10 Dips
7 Rounds
30:40

Stretched for 10 Minutes.

Re: The Shed 'O Pain
 

2 Boulder Problems
5 Pull Ups
10 Push Ups
15 Air Squats
10 Pronators
5 Rounds

Hangboard Workout

Re: The Shed 'O Pain
 

Yesterday
Lots of Mobility work.

Today
Mobility Work

30 Muscle Ups for time: 7:50

5 Minute break

100 KBS 1.5 pood: 7:20

Re: The Shed 'O Pain
 

Wednesday, walked for an hour
Thursday, hard Xfit workout that I don't completely remember. It involved burpees, box jumps, running, situps, ball slams, overhead squats, and pushups and took 45 minutes. It sucked.
Friday, rest day so far, hoping to ride my bike tonight at the farm.

Saturday, hope to walk five miles then climb (then have a helicopter take me back so I don't have to walk the five miles again)

Sunday, hopefully bike riding.

Re: The Shed 'O Pain
 

Saturday June 23, 2012


Five laps around the one mile track at the farm in 1:18:35. That's a whole mile farther than my longest walk since the hip replacement. Here's the splits, 17:30, 17:30 (35), 16:00 (51), 15:00 (1:06), 12:35 (1:18:35). I was stopping every lap to get water and towel off and would wait until the bottom or top of an interesting minute to get going again.

So five miles in basically 80 minutes would be twenty five miles in 400 minutes, add on another 15 minutes for the 1.2 to get to 26.2 and that's 415 minutes, which is just under seven hours. Hmmm..... If you count two hours for the swim, that would be nine hours, that would leave seven hours to ride 112 miles.

Re: The Shed 'O Pain
 

3 problems
15 wallball shots
10 pronators
5 rounds

1-2-3-4-3-2-1 endurance workout

Headed to Ten Sleep tomorrow.

Re: The Shed 'O Pain
 

anyone been to this box?
[url]http://www.norwalkfitnessandtraining.com/[/url]

where is Ten Sleep?

Re: The Shed 'O Pain
 

Sunday June 24, 2012
Rode 25 miles in 1:50.
It's great to be riding.
I love my recumbent, even though you can't get it going very fast b/c (a) I'm kinda heavy (b) it's kinda heavy and (c) no way to get aerodynamic.
Still, it's great to ride the deserted country rodes out by the farm, even the hills!

Re: The Shed 'O Pain
 

Ten Sleep is in Wyoming. It's in the Big Horn Mountains. Mostly sport. Supposed to be really good.

Re: The Shed 'O Pain
 

Monday 6-28-2012
Run:
3.66mi in 33:00min (9:00min/mi)

Re: The Shed 'O Pain
 

Tuesday 6-26-2012
Swim:
15x 50yards in 15:45
Run:
3.66mi in 31:20min. (8:33min/mi)

Re: The Shed 'O Pain
 

Wednesday 6-27-2012
Swim:
15x 50yards in 16:03

Re: The Shed 'O Pain
 

Monday, Tuesday, Wednesday
Lots of walking in the mountains.

Thursday
Wall ball shots, kettle bell swings, sit ups

Friday
ten minutes to find 1rm snatch (145)
ten minutes to find 1rm C&J (220)
ten minutes to find 1rm DL (405)
My back and core were really tired from thursday's situps, KBS, and WBS

10 minutes of Cindy after 50 KBS "buy-in"
I got 1 round, plus 16 reps, could barely breath
Doing Cindy after finding your 1rm on three lifts is tough....

Re: The Shed 'O Pain
 

Saturday June 30, 2012

Swam 1000 yards.

My achilles is sore...

Re: The Shed 'O Pain
 

Sunday July 1st, 2012 (Canada Day)

Rode 30 miles in 2:04.
It was hot by the end....

Re: The Shed 'O Pain
 

190 Ain't Lyin' On Da Floor...

There is real and distinct peril of drowning. My shoulder muscles have failed, and I am face down in a puddle of my own sweat. The thrusters are done, the back squats are done, but the Metcon is grinding away, until first my right shoulder, and then my left shoulder refuses to work. I can’t breath. I can’t roll over. Nothing works except whatever produces pain. I am going to die on a hard black rubber floor in 90 degree heat in the CTown Crossfit gym. I start to say good-bye to hope and pride, when two neon orange lifting shoes appear in my peripheral vision. “190 ain’t lyin’ on da floor” a voice barks down at me. He’s right. It’s here in this gym, and on a clean plate of real food, but it isn’t lying motionless on this floor with me. It has to be relentlessly chased down, earned, fought for. I force out one more rep, somehow make it to my feet, and head to the bar for pullups. It ain’t lyin’ on da floor.