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Re: The Shed 'O Pain
Saturday 4-10-2010
Hinckley Patagonia x 2 Burnout ( failed attempts) x 2 Snoopy (failed attempts, but new high point) x 2 Burnout (failed attempt, but new high point) x 2 Patagonia x 1 Later walked one mile on uneven terrain around farm. rode bikes with the girls for an hour Tomorrow? Shed of Pain at ten o'clock..... |
Re: The Shed 'O Pain
"Helen"
400 meter run 21 Kettlebell Swings 1.5 pood 12 pull ups 3 rounds 9:47 My best time in 2 years. Felt good. JT, Mary and I all did the workout together. Fun. JT egged Mary on to join us. |
Re: The Shed 'O Pain
Sunday 4-11-2010
a.m., Helen three rounds of: 400m jog/shuffle/walk 21 45# kb swings 12 pullups (16:44) Last time I did Helen was in Miami in the first week of February. The archive shows 18:14 for the time. So 16:44 is a big improvement! Mary decided to join us today. Okay, maybe I goosed her into it. Big mistake. Now I have two members of that family kicking my b*tt at xfit! p.m., 11 miles on road bike in 43:35 extrapolates out to a 7:18 plus stops for 112.... |
Re: The Shed 'O Pain
Monday 4-12-2010
Run: 6 miles in "the parkway" in 50 minutes (about a 8:25 min./mi. pace) Climb: Bouldered with Brad at Lifetime for 2.5 hours |
Re: The Shed 'O Pain
Monday 4-12-2010
Climbed 3.5 hours at Kendall Cliffs with Jill. Taught a guy how to build a hauling system. Discussed trip to Seneca with Brooke. Off to Cali tomorrow, where I will drop in on CrossFit Santa Clara (Jason) and CrossFit Santa Cruz (Annie). |
Re: The Shed 'O Pain
1 Boulder Problem
5 Pull Ups 10 Push Ups 15 Air Squats 20 Rounds A bit of a grind today. May go to the New this weekend with Rick. Jeff? |
Re: The Shed 'O Pain
Tuesday 4-13-2010
Swim 18x 50 meters every 2 minutes, 54 sec.-61sec./lap, about 64%HRmax. I seem to be pretty consistant at 57sec./50meters, but I can't seem to be able to go much faster than that. I can't go to The New this weekend, I'm getting together with Roach on Saturday to make up for cancelling last Saturday due to the funeral. So far, I'm free the weekend after that. |
Re: The Shed 'O Pain
4 HSPU
8 Kettlebell Swings 2 Pood 12 GHD Situps AMRAP in 8 Minutes 5 rounds and 4 reps - PR Short and Intense. |
Re: The Shed 'O Pain
Wednesday 4-14-2010
Run 68 min. in The Parkway, 7.5 miles (about 9 min/mi), 77%-79%HRmax Bouldered with Brad at LifeTime for an hour. |
Re: The Shed 'O Pain
3 TGU's 10, 20, 35, 45, 53#
5 Burpees 1 Boulder Problem 5 Rounds 30 Muscle Ups for time 5:59 PR Bouldered for 30 Minutes |
Re: The Shed 'O Pain
Thursday 4-15-2010
I totally bonked today! Ran 3 miles in 56 minuntes (a little over 9 min/mi). I had nothing in my legs tonight. I was supposed to do a 68 minute swim after my run, but decided to just get some rest instead. Hopefully, tomorrow will better. My co-worker sent me a bunch of articles from Arthur Lydiard, so I've got some reading to do. If he can't help my running, no one can. |
Re: The Shed 'O Pain
Thursday 4-15-2010
6 a.m. class at CrossFit Santa Clara. warmup 20 back squats technique muscle up practice (got the closest yet to doing a muscle up) AMRAP in 20 minutes "run" 200 meters (I didn't walk, not even once) 3 pushups, 5 strict pullups, 7 toes to bar Wednesday 4-14-2010 walked an hour on Stanford's campus, very pretty Tuesday 4-13-2010 walked through airport, flew 5 hours, walked through airport, drove 1 hour, had meetings for several hours, went to bed Triathlons have three parts, swim, BIKE, run can you swim the 1500? You betcha. can you run the 6.2? You betcha. how about some posts on 24 and 30 mile rides. at least two per week between now and Maumee Bay..... Yes Lydiard is definetly worth reading. And the techniques apply equally to swimming and BIKING!!!!! The bike takes almost as long as the swim and run combined for many triathletes. Back on Sunday night, man o man has it already been a long trip......... |
Re: The Shed 'O Pain
Friday 4-16-2010
45 minute walk on city streets of Palo Alto. Visited CrossFit Palo Alto, a very down to earth box where people were working their a*sses off! Planning on hiking in Big Basin Park tomorrow with Jim and Colleen. |
Re: The Shed 'O Pain
Friday 4-16-2010
Run: 10 miles @6.8mph (about 8:50 min/mi pace), .5% incline, 74%-80% HRmax. Stopped to stretch and recover three times. I haven't done 10 miles in a long time; it took a lot out of me. Swim: 30 very slow minutes. I was supposed to do 85 minutes, but I just wasn't up to it. I would like to get outside this weekend and do a long bike ride, but it doesn't look like the weather is going to cooperate. |
Re: The Shed 'O Pain
Bouldered at the Coop today with Kent. Didn't climb too well today. Felt a little tired. The place is closing at the end of the month. Bummer, I've only been there 4 times. The owner told me he is expanding his business into the area that is now the bouldering wall.
At home... Power Cleans - I worked up to 150 pounds. I also did some Kettlebell snatches. Not sure what I'm going to do tomorrow. I'm feeling a little stale. Maybe a short metcon. Sounds like JT is having some relaxing fun in San Fransico. |
Re: The Shed 'O Pain
2 Attachment(s)
Saturday 4-17-2010
Several hours of hiking with Jim and Colleen. Lots of vertical gain and loss and gain and loss and gain... The trail went right along the Pacific, just north of San Francisco. Coming home today, after what has seemed like an interminable trip. If you could zoom about 100x on the golden gate photo you could see crossfit San Francisco at the bottom across the entrance to the Bay. |
Re: The Shed 'O Pain
1 Boulder problem
5 OHS 95# 10 Push Ups 20 rounds The problems felt solid. The overhead squats were tough. |
Re: The Shed 'O Pain
1 Attachment(s)
Monday 4-19-2010
Oh yeah OHS are tough. All that balancing and core strength. "Chipmunk" 30 kbs 55# 5 wbs 20# 25 kbs 55# 10 wbs 20# 20 kbs 55# 15 wbs 20# 15 kbs 55# 20 wbs 20# 10 kbs 55# 25 wbs 20# 5 kbs 55# 30 wbs 20# 14:01 Tabata Situps, 8 rounds, total of 51 (stomach cramped severly, need more ab work obviously!!) Kinda tired from the flight back from SF yesterday. Go CAVS!! Picture is from CrossFit Palo Alto |
Re: The Shed 'O Pain
Sunday 4-18-2010
Run: 3x 20 minutes @6.8mph, .5% incline, totaled about 6.5 miles |
Re: The Shed 'O Pain
Monday 4-19-2010
Had to work late so I just did an hour of bouldering. It's probably a blessing in disguise; I think I need to give my body a chance to rest. I'm planning to do the Hermes 10 miler on Saturday with my cousin Rick and his wife, so I'll have to change my workout schedule for this week. |
Re: The Shed 'O Pain
100' walking lunge
50 air squats 25 back extensions 3 rounds 11:48 A real quad burner. |
Re: The Shed 'O Pain
Tuesday 4-20-2010
one hour of downtown urban walking/shuffling/jogging with some buildering and bridgering thrown in. The Cleveland Superior Viaduct has some real possibilities for urban climbing. Nice hard sandstone with plenty of holds and easy top access. Now I just need to figure out who owns it and how much it will take to bribe them to let me bolt on some top rope anchors! |
Re: The Shed 'O Pain
Tuesday 4-20-2010
Swim: 20x 50meters every 2 minutes, 54-64min./lap (pretty slow today) Run: 6miles @6.7mph (about 9min./mi.), 81%-84%HRmax (I adjusted my max heart rate from 178bpm based on calculation, to 166bpm based on my last NASA physical stress test) It felt pretty good; almost easy. I really should bite the bullet and get my max heart rate tested. The Cleveland Clinic does it and I know a few people there involved with zero gravity human research. |
Re: The Shed 'O Pain
Wednesday 4-21-2010
Took the shoulder and hip into the pool for a little testing... 5x100m, four fc, 1 bstroke Shoulder felt okay on the fc as long as I kept it out to the side and moved slow (e.g., 2:05 per 100m) Hip did not like bstroke. Will experiment with sidestroke as alternate resting stroke. What's up this weekend? |
Re: The Shed 'O Pain
10 boulder problems
30 muscle ups I have a teacher thing Saturday morning. Will probably climb Saturday afternoon. Shed 'O Pain on Sunday? |
Re: The Shed 'O Pain
Thursday 4-22-2010
Walked 1.5 miles on uneven terrain, up and down hills carrying a pack with ten pounds in it. Paused every 1 or 2 minutes to swing a one pound metal club. Ended up 10 over par.... One hour of bouldering. 60 seconds on, 60 seconds off. |
Re: The Shed 'O Pain
Thursday 4-22-1020
Change of plans, the Hermes 10-miler sold out before I was able to register. So I went back to my normal workout, almost. Run: 60 minutes@6.7mh (about 6.7 miles), .5% incline, 81%-84%HRmax Cindy: 10x 5 pullups, 10 pushups, 15 squats in 20 minutes Note to self; self, don't do Cindy AFTER a 60minute run. Tim, let me know when you can climb this weekend. |
Re: The Shed 'O Pain
15 Hang Power Cleans 95#
15 Burpees 3 Rounds: 6:29 Tomorrow I have a teacher thing in Bowling Green. In the afternoon I am going to the Coop. I am buying a couple of features from the owner for my wall. Jeff, if you want to meet me there to climb for a couple of hours, that'd be great. I guessing I would get there between 3 and 4. I could call you tomorrow with a more exact time. |
Re: The Shed 'O Pain
Friday 4-23-2010
Two miles walking quickly around the farm. One hour of teaching 5 and 7 year old girls to throw and catch. Doing Cindy after running is called "Murph", if you have the nerve to do 100 pullups-200 pushups-300 air squats, and then to run AFTER doing Cindy. swim, BIKE, run 1500m swim, 40 minutes? 10k run, 1 hour? 24 mile bike??????????????????????????????????? |
Re: The Shed 'O Pain
Friday 4-24-2010
Swim: 90 minutes continuous. I'm up for the coop tomorrow. I haven't climbed much lately. I'll plan to be there about 3:30 unless I hear from you otherwise. I'd like to get a bike ride in this weekend, but the weather doesn't look like it's going to cooperate again. I really don't want to get on the stationary bike again if I don't have to. Those 2 hour stationary bike rides this winter really burned me out. |
Re: The Shed 'O Pain
Saturday April 24, 2010
45 minute walk in rain and mud. 90 minute continuous swim is AWESOME. That's got to be near the IM distance! Spinning class with spandex clad hotties? C U at co-op with Mr. B this p.m..... |
Re: The Shed 'O Pain
Saturday 4-24-2010
REST DAY! I'm disappointed that I didn't get to do the Hermes 10-miler with my cousin Rick. Made up for it by bouldering at the coop with Tim and JT (always a good time with them). A pot of beef stew on the stove and Dan Brown's Lost symbol. What a great way to spend a damp Cleveland evening. |
Re: The Shed 'O Pain
4/24/10 Yesterday
Long Day: Climbed at the Coop in the afternoon with JT and Jeff. Fun. Today: Barbara: 20 pull ups 30 Push ups 40 Sit ups 50 Air Squats 5 Rounds w/3 min rest between rounds 4:56, 4:55, 5:09, 5:29, 5:29 All pull ups unbroken Nice to have JT there to keep me company. Sooo much easier mentally. JT did some pretty impressive box jumps today. He is also very close to getting a muscle up. |
Re: The Shed 'O Pain
1 Attachment(s)
Trying to upload a picture of the new feature on my wall.
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Re: The Shed 'O Pain
Sunday 4-25-2010
Yoga: Back bend workshop with kathryn Budig; she is AWSOME! [url]www.kathrynbudig.com[/url] I'll go back to working out when I can stand up straight again. |
Re: The Shed 'O Pain
Monday 4-26-2010
forty minute walk on treadmill increasing incline every 2 minutes. wow. Spent a lot of time processing the passing of Michael Tucker. [url]http://www.tributes.com/show/Michael-Tucker-88406956[/url] He was a really great guy. He will be missed. [url]http://tylerwillcutt.blogspot.com/2010/04/mike-tucker.html#comment-form[/url] |
Re: The Shed 'O Pain
Tuesday 4-27-2010
five rounds of: 2 minutes rowing all out 1 minute of hang cleans 1 minute of hang snatches cool down was hip stretching and foot quickness. |
Re: The Shed 'O Pain
Deadlift
205 3 reps 215 3 reps 225 3 reps 235 3 reps 245 3 reps 275 3 reps and... 300 1 rep PR! |
Re: The Shed 'O Pain
Warm Up:
1 boulder problem 3 TGU's each arm 10, 20, 35, 45, 53 5 Burpees 5 rounds Bouldered on and around my new feature for about 45 minutes. I really don't like where it is. I may move it this weekend. |
Re: The Shed 'O Pain
Monday 4-26-2010
Tried to run. Was only able to do 2x 20 minutes @ 6.7 mph before my legs gave out. Still very sore from Cindy. Tuesday 4-27-2010 Ok, Cindys got nothin' on Kathryn (Budig). My back (serratus) hurt so bad I could barely move. Wednesday 4-28-2010 Felt significantly better. What doesn't kill you, makes you stronger, right? Run: 60 minutes @6.7 mph (about 6.8 miles), .5% incline, 82%-87% HRmax. Climb: bouldered with Brad for an hour (more talk than climb). |
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