Re: The Shed 'O Pain
 

Warm Up:
15 minutes of bouldering and 5 sets of 5 burpees.

Then...
Moon Fingerboard Workout

Re: The Shed 'O Pain
 

Friday 10-15-2010
Cindy:
5 Pull-ups
10 Push-ups
15 Squats
12 rounds in 19:59:45 minutes
Bike:
30 min. stationary bike
Cooldown:
5 min. easy rower, about 500 cal/hr

Re: The Shed 'O Pain
 

Bouldered with Jeff at the "Shed 'O Pain." We then completed the Crossfit Total.
Squat 205
Press 115
Deadlift 275
Total 595

Fun Day!

Re: The Shed 'O Pain
 

Saturday 10-16-2010
Bouldered with Tim at "The Shed'O Pain" for about an hour.
Crossfit Total:
Squat 205
Press 100
Deadlift 285
Total 590

Strength-to-weight ratio: 590/143 = 4.12

[I]I'm sure I could have done another 10 pounds on the dead-lift. Next time, I'll have a better idea of what weight to start at.[/I]

Re: The Shed 'O Pain
 

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

21:38

Re: The Shed 'O Pain
 

Sunday 10-17-2010
Run:
7.4 miles in 01:05:20, 8:46 min/mi avg.

Pretty slow.:(

Re: The Shed 'O Pain
 

Monday October 18, 2010

Back on line.

Knee is healing, have been able to do some easy climbing.

Couldn't resist the CrossFit Total Challenge, especially after Jeff posted the S/W ratio...

Back Squat: 305
Press: 225
Deadlift: 420
Total: 950
s/w ratio = 4:008 (this required me to weigh myself, which I hadn't done in over a month, which turned out to be a bit of a mistake....)

Re: The Shed 'O Pain
 

Warm Up:
8 Boulder Problems
25 Burpees in sets of 5 and 3 sets of Cindy

Then...
Moon Fingerboard Workout

Impressive numbers, JT!

Re: The Shed 'O Pain
 

Monday 10-18-2010
Rest Day!

Didn't sleep at all last night, so I decided to just get some rest today.

JT, nice numbers on the "CrossFit Total." It's good to have you back; we missed you.

Re: The Shed 'O Pain
 

Tuesday October 19, 2010

rowed 2000m
ten deadlifts
ten muscle up attempts (ten "not yets")
walked up ten stories (20 flights) of stairs

Yes the numbers were big, but it's all about the s/w ratio, which includes both a numerator and a [B]denominator[/B]