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Re: The Shed 'O Pain
Monday 2-14-2011
Swim: 4 laps breaststroke warmup, 30min. freestyle, breathing on both sides every third stroke, 4 laps breaststroke cooldown Run: Warmup 1mi. @6.5mph, 1% incline, 4x .25mi. @10mph, 1% incline, .25mi. @3.5mph (walk) JT, I'm finally starting to feel better after two weeks. Still don't have a lot of energy. Wish I could "beach it" for a couple of days. Tim, nice job on the comp! |
Re: The Shed 'O Pain
400m run at 10mph at 1% incline
3 minutes rest 800m run at 10mph at 1% incline (tough!) 3 minutes rest 400m run at 10mph at 1% incline Jeff, I'm glad you're feeling better. JT, How's the hip treating you? Sounds like you're enjoying yourself on your vacation. |
Re: The Shed 'O Pain
Tuesday 2-15-2011
75f and sunny in Florida. Tim, awesome job on the comp. Jeff, glad to hear you are feeling better. I have been able to walk on the hip, it is still sore, and my left leg falls asleep a lot b/c of the swelling on the nerve. Once again, more time for recovery... Luckily there is a whole big ocean (and a heated pool) to swim and float in. Do I really have to come back to Ohio? Really? |
Re: The Shed 'O Pain
Tuesday 2-15-2011
Run: 5mi. @ 6.7mph (9min/mi), 1.0% incline Double under practice, about 25 total. I'm never going to get the hang of these. Bike: 5x 3min. small chainring/21, 3min. big chainring/21 70-90rpm Calves cramped really bad half way through the bike. Wednesday 2-16-2011 Swim: 250m freestyle warmup, 10x 50m all out (46-49sec/50m), 250m freestyle cooldown |
Re: The Shed 'O Pain
Double Under Helen
50 Double Unders 21 KBS 1.5 Pood 12 Pull ups 3 rounds 10:18 Elbow RX |
Re: The Shed 'O Pain
Wed 2-16-2011
Walked 3.0 hours, got sunburnt, ain't life grand. Th 2-16-2011 Flying home from Florida. Tired legs, (see 3.0 hour walk on wednesday...) Habits... We all have them. Where did they come from? How do we enhance the ones that are beneficial? How do we diminish the ones that are not beneficial? On this trip I have been thinking a lot about habits. Many of us do many of the same things over and over and over, without even thinking about it. If you analyze your day, you will likely discover these habits. For example, every morning when I sit in a certain chair in my house I reach for the bowl of candy that is located within arms reach. This is a habit. It is a complex habit, b/c it requires buying the candy, putting it in the bowl, placing the bowl "just so" and then mindlessly reaching for the candy in the bowl. This habit could be diminished in many ways (e.g., not buying the candy, not putting it in the bowl, not putting the bowl within reach, and so on). There are also good habits. For example, every time I go to the gym in my building I walk up and down the 5 stories of stairs. I could take the elevator, but am in the habit of taking the stairs. So, how much of fitness or fatness is just habit? This is something to think on. And what habits could we alter? For exmaple, when we get in the car to drive to work, do we mindlessly listen to the radio? Or do we have a motivational CD or educational CD (e.g., foreign language) in the player? Habits.... What useful habits do you have? Can other people benefit from those habits? This morning, I tried to start a new habit. 5 air squats and 5 push ups immediately upon getting up, before anything else intervenes. It's not much. But it is a start. 5 mght turn to 10 to 15 and so on, and all before my shower in the morning and before going to work and before anything else can interrupt the positive habit. Maybe this is an easy way to start a new habit? |
Re: The Shed 'O Pain
Warm Up:
1 boulder problem 10 Burpees 5 rounds 1 boulder problem 5 HSPU 5 rounds 1 boulder problem 10 one-legged squats to box(alternating) 5 rounds 15 minute fingerboard WOD worked in: 10 GHD situps 10 Back Extensions 5 rounds Profound narrative on habits, JT. Rings very true. |
Re: The Shed 'O Pain
Rest Day!
Making a pot of Paleo chili :) |
Re: The Shed 'O Pain
Friday February 18, 2011
6 air squats, 6 push ups, 12 hours of work, WELCOME HOME!!!! |
Re: The Shed 'O Pain
Saturday February 19, 2011
swam 1050 in 24:08 (why 1050? b/c it is 1/4 of an IM) walked 38 minutes all out on uneven terrain with some hills two hours of active basketball coaching am visiting the SoP tomorrow. I hope pukey ain't hangin' out there these days.... |
Re: The Shed 'O Pain
Saturday: Bouldered at Planet Rock with Jeff and Kent. Lots of good problems. Fun Day!
Today: OHS 95# 20-18-16-14-12-10-8-6-4-2 Muscle Ups 10-9-8-7-6-5-4-3-2-1 38:54 A bit of a grind. It was nice having JT there cheering me on at the end. Thanks. Elbow RX |
Re: The Shed 'O Pain
Friday 2-18-2011
Swim: 4 laps breaststroke warmup, 30 min. freestyle 4 laps breaststroke cooldown Run: 1mi. @ 7.1mph, 1.0% incline, rest as needed, 1mi. @ 7.2mph, 1.0% incline, rest as needed, 1mi. @ 7.3mph, 1.0% incline Saturday 2-19-2011 Climbed with Tim and Kent at Planet Rock. That place is awsome! Sunday 2-20-2011 LifeTime Fitness Indoor Tri 10min. swim, 30min. stationary bike, 20min. treadmill run |
Re: The Shed 'O Pain
Sunday February 20, 2011
easy and moderate stretching, pvc-only OHS, foot agility (looks sorta like dancing but I am a 49 year old ex-pat Canadian after all), tgus (5x empty hand, 5x10#, 5x20#, 2x35# [up only] ), hangboarding, 5 pullups TGUs, perfect for that "all over" hurt.... |
Re: The Shed 'O Pain
Warm Up
5 KB snatches each arm 35-35-35-45-53 1 Boulder problem 5 rounds 1 boulder problem 10 one legged squats-alternating-from 21" box 5 rounds Full Moon Board Workout minus front levers I made a slick counter balance system to do less than body weight one armed hangs and one armed pull ups. Worked in 12 push ups between sets. 324 total push ups. Elbow RX |
Re: The Shed 'O Pain
Monday February 21, 2011
Rest Day (had a truly spectactular headache...) |
Re: The Shed 'O Pain
Tabata Protocol
2.5 minutes @ 4.0 mph 1 degree incline 2.5 minutes @ 6.0 mph 1 degree incline 5 minutes @ 8.2 mph 1 degree incline 5 minutes @ 4.0 mph 1 degree incline 10 20sec work + 10 sec rest @ 7.2 mph 12 degree incline 5 minute cool down 4.0 - 3.0 mph |
Re: The Shed 'O Pain
Tuesday February 22, 2011
1115 vertical feet over 2.4 miles in 61 minutes. Practiced KB basics as taught in "Enter The Kettlebell" by Pavel. That squat right in front of the wall is a real eye opener... |
Re: The Shed 'O Pain
2-22-2011
Run: 1mi. @ 6.7mph, 1% incline, rest as needed, 1mi. @ 6.8mph, 1% incline, rest as needed, 1mi. @ 6.9mph, 1% incline, rest as needed, 1mi. @ 7.0mph, 1% incline, rest as needed, 1mi. @ 7.1mph, 1% incline. Still don't have a lot of energy. Went back to what I can do, instead of what I want to do. |
Re: The Shed 'O Pain
Wednesday 2-23-2011
Swim: 250m breaststroke warmup, 45min. freestyle, 250m breaststroke cooldown [I]I'm still not very fast, but my form has improved dramaticly. I feel much smoother and more in control in the water. I think I'm finally ready for some professional coaching. I'll have to look into it in the near future. At the LifeTime Fitness Indoor Tri last Sunday, I swam 17 lengths (425m) in 10 minutes (70sec/50m) at very maintainable effort. The Montreal Demi-Esprit is already sold out for this year. The only event still open at that venue is the full Esprit. I don't know if I can handle 2.4miles in 70° F water. Louisville Ironman is still open, but not for long, and I'm not thrilled about Cedar Point.[/I] |
Re: The Shed 'O Pain
Warm Up
3 TGU's each arm 15-20-35-45-53 5 Burpees Boulder Problem 5 rounds and one additional problem Moon Fingerboard Workout-Takes about an hour. Worked in exercises between sets 5 X 12 GHD situps 5 X 12 Back extensions 5 X 10 One legged squats-5 each leg 5 X 5 HSPU |
Re: The Shed 'O Pain
Wed 2-23-2011
ten times up and down the greasy kids wall, more difficult mentally than physically, had some pain in the hips and back, but it was manageable. Jeff, Don't even consider Cedar Pt. The water was freezing cold, it is in the wide open lake, the bike course is rural, open to traffic, and not well marked (e.g., people get lost), the bike course is windy, and the run is right beside traffic. It has ZERO to recommend it. Do, however, consider Ottawa, Canada on September 3rd, 2011. [url]http://somersault.ca/eventcanadian.htm[/url] They have many different events. The swim is in the rideau canal, which is very clean, very flat, and not very wide. The year I did it the water was nice and warm, about 80F, very comfortable with the wetsuit. The bike is done on a very slightly rolling ten mile out and back course beside the canal on closed roads through the university and down near the capital buildings and the run is done on the same very slightly rolling 6 mile loop. If I ever get to the point where I could do another 1/2 or full IM, I would certainly do it at Ottawa. |
Re: The Shed 'O Pain
Thursday 2-24-2011
Rode 18.9 miles in 60:00, it ticked over to 19.0 at 60:08... More experiments with KB basics from "Enter The Kettlebell". Ten stories of stairs. |
Re: The Shed 'O Pain
2 15' rope ascents
20 KBS 1.5 pood 20 20" Box Jumps 5 rounds 19:00 Elbow RX |
Re: The Shed 'O Pain
2-24-2011
Run: 1mi. @ 6.8mph, 1% incline, rest as needed, 1mi. @ 6.9mph, 1% incline, rest as needed, 1mi. @ 7.0mph, 1% incline, rest as needed, 1mi. @ 7.1mph, 1% incline, rest as needed, 1mi. @ 7.2mph, 1% incline. I felt a little better today, but still stuggling. JT, thanks for the advice, I will look into Ottawa. |
Re: The Shed 'O Pain
Friday February 25, 2011
Rest day (see yesterday's post surgery PR ride!!!) tomorrow, going to do the 1/2 IM distance in the pool. am predicting 46 minutes and change, we'll see.... |
Re: The Shed 'O Pain
Saturday February 26, 2011
Buffalo Creek Disaster Day in WV... Swam 1/2 IM in 48 and change, if you count 4:09 (total time 52:09) as "change". Maybe shortbread cookies with diet coke for breakfast isn't the ideal pre-swim combination??? KB preparadeness drills (e.g., face the wall squat, halos, down-dog to cat and roll hips around in cat ) |
Re: The Shed 'O Pain
Saturday 226-2011
Climb: Bouldered with Tim at Kendall. Didn't cimb as well as I would have liked, but had a good time. Chris, take a look at beginnertri.com The following link will take you to a 20 week training schedule for an olympic distance race. [url]http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=40[/url] |
Re: The Shed 'O Pain
Yesterday-Bouldered at KC with Jeff.
Today... 3 TGU's each arm 15-20-35-45-53 5 Burpees Boulder Problem 5 Rounds Boulder Problem 10 one-legged squats-alternating 21" box 5 rounds 2 Bar muscle ups boulder problem 5 rounds Worked Hard Problem on steep wall for about 15 minutes. Close! Finally... 1 campus problem on steep wall 20 push ups 5 rounds Elbow RX JT worked on various kettlebell exercises. I think they will do him a world of good. |
Re: The Shed 'O Pain
Sunday February 27, 2011
45 minutes of kettlebell basics, hang boarding, and foot quickness drills. Just right to follow up on yesterday's marathon swim. 1 mile easy walk to flush out the muscles. One of my older brothers just ran a 1:23 PR 1/2 marathon in Canada today. Congratulations Boyd! He is aiming for a top ten finish in his age group in the Boston Marathon this year. My niece made her first basket in 5th grade basketball today. Congratulations Allison! The team won 11-6. Congratulations New London. We have been practicing a lot in the barn and today it paid off. |
Re: The Shed 'O Pain
Sunday 2-27-2011
Bike: 30min. stationary bike, small chainring/19 (front/rear), 85-95rpm. Heart rate was up the whole 30 minutes and the legs were pumped by the end. Haven't been on the bike in a while. |
Re: The Shed 'O Pain
4 X 400m @ 1% incline @ 10 mph w/ 2 minutes rest between.
Had some flooding in New London. The floor in the shed got wet. Luckily I got all the pads and other stuff off the floor last night. I have a fan and dehumidifier going in there. Should be alright. |
Re: The Shed 'O Pain
Monday February 28, 2011
rode 21.1 in 75 minutes 89 days (12+ weeks) to "Tri For Joe" sprint tri 111 days (16+ weeks) to Maumee Bay olympic tri 177 days (25+ weeks) to Ottawa 1/2 Iron aquabike 177 +365 days to Ottawa Iron aquabike.... |
Re: The Shed 'O Pain
Monday 2-28-2011
Swim: 4 laps breaststroke warmup, 30min. freestyle, 4 laps breaststroke cooldown Run: Warmup 1mi. @6.8mph, 1% incline, 4x .25mi. @10mph, 1% incline, .25mi. @3.5mph (walk) Three more people laid-off today, and my friend Kim, is leaving for another job at Proctor-Gambal. |
Re: The Shed 'O Pain
"Ryan"
7 Muscle Ups 21 Burpees 5 rounds 16:48 PR I'm whipped. |
Re: The Shed 'O Pain
Tuesday March 1st, 2011
Yep, two months of 2011 are gone. Wow. Where is it going? Walked 4.1 miles in 75 minutes at inclines varying from 1% to 5%. Would not have made it 4.2..... |
Re: The Shed 'O Pain
Tuesday 3-1-2011
Run: 1mi. @ 6.8mph, 1% incline, rest as needed, 1mi. @ 6.9mph, 1% incline, rest as needed, 1mi. @ 7.0mph, 1% incline, rest as needed, 1mi. @ 7.1mph, 1% incline, rest as needed, 1mi. @ 7.2mph, 1% incline. Bike: 10x 3min. easy (small chainring/23), 3min. hard (big chainring/23) |
Re: The Shed 'O Pain
Warm Up:
10 KB Snatches 5 each arm 20-35-35-45-53 Boulder Problem 5 Rounds Moon Board Workout Worked in... 10 One legged squats to a 16" box 5 rounds 6 HSPU 5 rounds 15 GHD situps 5 rounds 15 Back Extensions 5 rounds Elbow RX |
Re: The Shed 'O Pain
Wednesday March 2, 2011
270 feet of climbing. Did some things outside the 5.4 realm, including some overhanging stuff. Was scared senseless that a hold would spin, so I tried to step directly over the bolts... Also climbed 20 floors of stairs. Tim, Your "warmup" is a WOD all by itself! Jeff, Looks like you're regaining your health! Am off to California on Sunday.... |
Re: The Shed 'O Pain
Thursday March 3rd, 2011
Rest Day (am planning bike/KB basics double tomorrow and long swim saturday followed by more KB basics) Anyone who has had a significant time off recently from an illness may also want to consider a "rest day" here and there. Anyone we know been sick lately.......??????? Anyone?????? |
Re: The Shed 'O Pain
Hey Guys,
Finally got around to registering on crossfit. I wish I had some sick workout or climbing stats to post. Unfortunately, I do not. I have been off and on sick since this past weekend when I saw you guys at Kendall, and even yoga hurts. I have been wondering how to manage training for a olympic distance tri and climbing. Goals are the year are a Oly Tri in August, and being solid on 12a's by the fall. Jeff, the website that you sent does help with specific times/distances, here is my current weekly workout plans. 2 short high intensity cardios/week 1 long, low intensity cardio/week 2-3 yoga stretching sessions/week 2-3 actual climbing or pull muscle workouts/week 1-2 opposing muscle workouts/week 2-3 abs, shoulder RX, finger antag., elbox RX Sure adds up to more than 7... I want to be efficient with my time and workouts, and not burn out mid May. I have been hitting prob 70% of those weekly plans since December. Thoughts? |
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