Re: The Shed 'O Pain
 

3 TGU's each arm 15-20-35-45-53
5 Burpees
1 Problem
5 Rounds

1 Campus Board Lap on various rungs
10 Push Ups
15 Air Squats
20 Rounds
About 38 minutes

Elbow RX

I did get the 19th and 20th of May off if anyone is interested in an extended New trip.

Re: The Shed 'O Pain
 

Wednesday May 11, 2011

Walked 3 miles carrying 20 pounds, 7 over par.

Climbed 6 routes ranging from 5.0 to 5.7.

pullups, dips.

Am setting up for the 2.5 mile swim on friday.

Can't do NRG on those dates, I have the Minnesota, Costa Rica trip looming...

Re: The Shed 'O Pain
 

Thursday May 12, 2011

TGU warmups, (watched technique video first, practiced digging in heel and rolling onto elbow)

Deadlift
3-3-3-3... to max, then single rep to failure

OHS
3-3-3-3... to max, then single rep to failure (it was ugly)

Am now watching a truly spectacular lightning storm over the lake.

And wait, yep, now there's golf ball sized hail.

Glad my car is parked indoors....

Re: The Shed 'O Pain
 

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

8 Rounds + 5 Chest to bar Pull-ups and 10 Wall ball shots, 20 pound ball

It was very hot in The Shed 'O Pain today.

The Shed is open Saturday if anyone is interested.

Re: The Shed 'O Pain
 

Hey Guys,
Sorry I kind of dropped off the face of the map in the forum and also at the gym. Haven't really been climbing or exercising. I have a wrist injury that looks like it requires surgery, scaphoid lunate instability. I think the injury stems from an acute tear several years ago, and then chronic strain (possibly climbing?). I will post more in a couple weeks, as I am doing some research, and am fairly depressed with it right now. Perhaps drinking beer, eating chocolate, and not exercising will fix it? :mad:
-Chris

Re: The Shed 'O Pain
 

Friday 5-13-2011
Headed to The New with Lena for the (wet) weekend. Hopefully, we can find a little bit of dry rock. I am planning to go for the Rendezvous, but I don't know if I can go early. I'll have to see what happens next week.

Chris, sorry to hear about your wrist. I definitely think dark chocolate is the way to go.

Re: The Shed 'O Pain
 

Friday May 13, 2011

Swimming this afternoon, weather permitting.

Tim,
SoP on Saturday morning works. Time?

Chris,
Sorry to hear about your wrist. Although I have embraced the beer/couch/chocolate regime for years, it does have about 242 potential downsides.... Hang in there.

Jeff,
Good luck at the NRG! Try something crazy hard, just for sh*ts and gigs.

Norm,
Are you all healed up from the competition?

Others,
Look for my latest release, Obsession For Vengeance, coming this weekend!

Re: The Shed 'O Pain
 

JT; feel pretty good now; I'll still take it easy with the weights for another couple weeks. [On the Chapter named "Focus". Good reading.]

At Crossfit Youngstown, Joe (head trainer) does birthday workouts. We did mine today; I thought you guys might want to do it sometime:

"Norm"
Start with:
500m Row
Bachar Ladder: 4 rungs (climb down or drop from top)
Then alternate the following two exercices until all reps are complete:
1. Pull-ups 15/12/9/6/3
with
2. Wall Balls (20lb.) 30/24/18/12/6
Then finish off with:
Bachar Ladder
500m Row

Re: The Shed 'O Pain
 

Friday May 13, 2011

Swam 4400 yards in 1:50. Might have been able to make it 4600. Would not have made it 4700.

SoP tomorrow morning at 10.

Norm,
That's a heck of a way to spend your birthday.
Don't know if I'd be able to finish that workout.
The Bachar ladder would do me in.
Glad you are enjoying the book.

Re: The Shed 'O Pain
 

1 Boulder Problem
10 GHD Situps and 10 Back Extensions 0-10-15-20-35 weight held at chest on Back Extensions
5 Rounds

1 Boulder Problem
5 HSPU-These felt really good today!
5 Rounds

1 Boulder Problem
6 Dips
5 Rounds

1 Boulder Problem
10 One-legged Squats off 24" box-alternating
5 Rounds

Elbow RX

Watched JT push-press some heavy weight today.
Very good session today. Felt strong. Hope to have some good weather at the New next week to try Black Happy again.

Chris, I hope everything goes well with your wrist. We would really like to get down to the New with you some time.