Re: The Shed 'O Pain
 

Wednesday 7-21-2010

Brick (bike/run) 1/3 HIM distance:
Bike 18.93 mi in 1:10:25, 16.1 mph avg
Run 4.65 mi in 38:21, 8:13 min/mi pace

[I]Brad and Holly had a baby girl, Stella Opal Rembielak.[/I]

Re: The Shed 'O Pain
 

Excellent brick! That's the idea!!

Pull ups, push ups, air squats, floors to overheard, toes to bar, kb swings, then a 9 hour drive to the beach house (550 new river inlet rd, north topsail, north carolina). excellent shore break for surfing!

Re: The Shed 'O Pain
 

Congradulations Brad and Holly!!!! :)

Re: The Shed 'O Pain
 

Thursday July 22, 2010

Happy birthday to Brad's baby, it will be easy to remember her birthday, b/c it is my birthday too!

Lots of swimming and then, twenty five burpees in the sand.

I was certain that I was going to die.

OMG.

One of the most painful experiences of my life.

Need to practice burpees more.... (that is some type of sick, twisted, demented, sad commentary).

Oh wait, that's right, this is CROSSFIT.

There's no crying in CROSSFIT.

Just burpees that make you puke in the Atlantic.

Re: The Shed 'O Pain
 

Thursday 7-22-2010
Run:
7.4 mi in 1:04:22, 8:40 min/mi pace

[I]I wanted to take it easy tonight since I've got a race on Sunday (Fairport Harbor sprint triathlon). That, and I still hurt from Tuesday's deadlift WOD. I hope I feel better by Sunday. I'm just glad I won't be swimming in the Atlantic any time soon after JT "worked out" in it.[/I]

Re: The Shed 'O Pain
 

Climbed at The Spot on Wednesday. Did some muscle ups afterwards.
Thursday we went for an easy hike in the park. Fun.

Re: The Shed 'O Pain
 

Friday 7-23-2010
Swim:
1 hour front crawl continuous, about 1:15 per lap, about 1.5 miles?

Re: The Shed 'O Pain
 

Friday July 23, 2010 (North Topsail Beach)

Sand bag swings (hybrid of KB swing)
41.7 burpees (interrupted by, yep, a visit to the Atlantic)
Lots of swimming.

Re: The Shed 'O Pain
 

Saturday 7-24-2010
Rest Day!

[I]Went to Fairport Harbor to pick-up my race packet for tomorrows triathlon. It should be fun.[/I]

Re: The Shed 'O Pain
 

Sunday July 25, 2010

walked/shuffled to the pier and back, around 1.6 miles, in 26:17.

Last year my best time for that distance was 44:40.

Of course last year was 9 weeks after the hip replacement.

Am going to swim this afternoon. Burpees? Don't know if the Atlantic can take another burpee session.....

How'd it go at Fairport Harbor?