Re: The Shed 'O Pain
 

Monday July 30, 2012
15 minutes to find 1RM DL, 385# (legs were tired from Sunday's 5 miles, back was tired from Saturday's 700 miles). Then, 12 minutes of Cindy with a 135# GTO added in on each round.

Tuesday July 31, 2012
Tire flips, burpees, and pushing a loaded growler in loose gravel. :censored: OMFG!!!

Anyone up for the Firelands 5K in New London on Labor Day Weekend?
[url]http://www.newlondonohio.com/uploads/5/8/9/2/5892312/2012_firelands_5k_race_registration_form.pdf[/url]

Re: The Shed 'O Pain
 

"Filthy Fifty"
For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
43:20
Very hot in the shed this afternoon. I was doing fine until I hit the burpees. It took me over 10 minutes to do them.

Re: The Shed 'O Pain
 

1 Boulder Problem
3 TGU's 20-35-45-53-72
10 Pronators
5 rounds

1 Boulder Problem
12 Push Ups
10 Reverse Wrist Curls
5 Rounds

1 Problem
8 Ab Rollers

1 Problem
6 Inverted Rows
5 Rounds

I now have 7 boulder problems. 2 new ones today. Good session.

Re: The Shed 'O Pain
 

Wednesday
Walked 7.5 miles

Thursday
One hour of urban mountain biking up and down through the flats.

Friday
Tough CrossFit Wod.
Filmed 672 burpees for MS

Saturday
Probably a nice long bike ride and a swim.

Sunday
SoP??? Eta?

Re: The Shed 'O Pain
 

Yesterday's Amazing Burpee Challenge

[url]http://youtu.be/bI6H3iIRQFg[/url]

Re: The Shed 'O Pain
 

One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - 1 pood
*You have 1 minute to get 30 KB swings.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
Mary did this workout with me. She has come a long way.

"That's a lot of burpees.":yikes:

How about 10 for the SoP?

Re: The Shed 'O Pain
 

Sunday August 5, 2012

10 am at the SoP for Karen likes Kettlebells...

Then swimming 2000m this afternoon before the Warehouse District Street Festival.

Re: The Shed 'O Pain
 

1 boulder problem
10 burpees
10 pronators
5 rounds

1 boulder problem
10 goblet squats 35-35-45-53-72
10 reverse wrist curls
5 rounds

10 minute Metolius sequence-intermediate-incomplete

Re: The Shed 'O Pain
 

[QUOTE=JT Kalnay;1083781]Sunday August 5, 2012

10 am at the SoP for Karen likes Kettlebells...

Then swimming 2000m this afternoon before the Warehouse District Street Festival.[/QUOTE]

Karen: 13:19
Kettlebells: worked on popping the hips

Swimming: 2000m in 50:04

Felt good to visit the Shed 'o Pain today...

Re: The Shed 'O Pain
 

Lena and I met my aunt and uncle and cousins at The Red this weekend. We took them to The Land Before Time in Muir Valley and set up some top ropes for them. Nothing like dragging a bunch of newbies of the wall. Then we went to The Great Arch and did a couple of really nice 5.9s. Just before we left, a HUGE boulder fell from the from and landed on the trees just past where we were climbing. Scared the crap out of me. I couldn't tell how big it was only saw a big shape crashing through the trees. Looked for the boulder on the way out, and found it, only it wasn't a boulder, it was a cow. A young black cow was lying dead on the side of the trail, eyes still open staring into nothing. It must have died instantly. Needles to say, the rest of the weekend was filled with jokes about cows falling from the sky.

Re: The Shed 'O Pain
 

1 Problem
20 Back Extensions
10 Pronators
5 rounds

1 Problem
5 OHS 95# (Used wrist support straps that JT recommended)
10 Reverse Wrist Curls
5 Rounds

1 Problem
3 Muscle Ups
5 Rounds

1 Problem
10 Ab Wheels
5 rounds

Nice cool morning. Good session.

Jeff-Awesome story. Bizarre.

Re: The Shed 'O Pain
 

Monday August 6, 2012

Nice long walk.

Tuesday August 7, 2012

Work up to 1RM DL, 400#

Festivus Novice Chipper
AMRAP 10 minutes:
10 burpees
20 jumping pullups
30 situps
40 kbs, 35#
50 air squats
200 single unders

1 round + 6 burpees for a Novice score of 356.

Re: The Shed 'O Pain
 

A cow trying to fly. Thats a new one!

Re: The Shed 'O Pain
 

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
14:40

Re: The Shed 'O Pain
 

Wednesday August 8, 2012

Walked 4.5 miles

Rode bike to Ctown CrossFit

Warmup:
Front Squats, Overhead Squats, Pushups

Wod:
Hang Snatches (full squat), wall ball shots

Walked my bike home (thighs wouldn't turn the pedals...)

Re: The Shed 'O Pain
 

1 Boulder Problem
3 TGU's 20-35-45-53-72
10 Pronators
5 Rounds

1 Boulder Problem
5 Strict Pull Ups 10-15-20-25-30 (4 on the last set)
10 Reverse Wrist Curls
5 Rounds

1 Boulder Problem
5 Front Squats 95-105-115-125-135
5 Rounds

1 Boulder Problem
7 Inverted Rows
5 Rounds

Re: The Shed 'O Pain
 

Thursday August 9, 2012

6.5 mile walk.
Had to stare down one coyote.

Re: The Shed 'O Pain
 

Warm Up
40 35# Kettlebell Swings
10 Box Jumps 20"
30 45# Kettlebell Swings
10 Box Jumps 20"
20 53# Kettlebell Swings
10 Box Jumps 20"
10 72# Kettlebell Swings
10 Box Jumps 20"

WOD
"Annie"
Double Unders
Sit Ups
50-40-30-20-10
8:14

Re: The Shed 'O Pain
 

Saturday 8-11-2012
Climb:
Bouldered with Tim at The Shed. 2x 10 problems (easiest to hardest, hardest to easiest). Sent 7 of the 10. Not bad considering my recent lack of climbing.

Re: The Shed 'O Pain
 

[QUOTE=Norm Swann;1084311]A cow trying to fly. Thats a new one![/QUOTE]
Yes, it's "udderly" ridiculous.

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff in the Shed. 20+ problems. Fun.

Today
Mobility Work

"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
24:58

I've never "herd" of a flying cow either. :rofl:

Re: The Shed 'O Pain
 

Sunday 8-12-2012
Run:
4.65mi in 38:07 (8:11 min/mi pace)
Crossfit:
5 rounds of kettlebell swings with 35lb, 1min rest between sets.

I'm going to feel this one tomorrow.

Re: The Shed 'O Pain
 

1 Problem
10 Back Extension w/25#
10 Pronators
5 Rounds

1 Problem
3 GHD situps (I haven't done these for a while)
10 Reverse Wrist Curls
5 Rounds

1 Problem
10 Wallballs
5 Rounds

1 Problem
10 Push Ups
5 Rounds

Started with easiest Problem to hardest problem and back down again. Spent some time working the hardest problem. Sent it twice in a row.
[URL="http://www.youtube.com/watch?v=6v3ysd-sDzM&list=HL1344878701&feature=mh_lolz"]http://www.youtube.com/watch?v=6v3ysd-sDzM&list=HL1344878701&feature=mh_lolz[/URL]

Re: The Shed 'O Pain
 

Sunday

Easy mobility work, stretching, and walking around the farm.

Monday

Tough strength workout including Oly lifting drills.

Tuesday

Tough "work capacity" workout after skills practice.

How many points can you accumulate in 12 minutes using the following point scale:

snatch (power snatch allowed) 10 points
thruster, 5 points
GTO, 4 points
squat clean 2 points
deadlift 1 point

RX was 155#, I did 95#, got 640 points.

Re: The Shed 'O Pain
 

1 Boulder Problem
20 Back Extensions
10 Pronators
5 rounds

1 Boulder Problem
10 Goblet Squats 35-45-53-72-72
10 Reverse Wrist Curls
5 Rounds

1 Boulder Problem
15 Push Ups
5 rounds

1 Boulder Problem
10 Ab Rollers
5 Rounds

Did easiest to hardest and back down again. Did 18 out of the 20 problems first go. The other two second go. 1:05

Re: The Shed 'O Pain
 

So far, I've managed to get a run in every night this week. It hasn't been record breaking times, but at least I'm getting some miles in. Nothing post worthy.

Re: The Shed 'O Pain
 

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 1.5 pood
10 Box jumps, 20 inch box
10 Ring dips
7 rounds
I thought I'd be able to get at least 10 rounds. Tougher than it looks. If it looks easy, it's probably not.

Re: The Shed 'O Pain
 

Wednesday

Easy 8 mile bike ride.

Thursday

6 miles of walking, some hills.

Friday

Same 3,3, workout as Monday, but with much heavier weights.
Was absolutely on fire doing OHS, Power cleans + push presses, and squat cleans. My hips and legs are finally letting me do OHS and squat cleans and front squats with more than just an empty bar. It's been a long time, but it feels great. Did OHS with 115# today after working up on 3,3,3,... from 45. Did power clean with push press at 175# after working up on 3,3,3,... from 135. Did Squat cleans at 155# (with epic fail at 165#) after working up from 85#. A couple more weeks of this and there are going to be some PRs in C&J, Snatch, and OHS. Watch out masters division!

Re: The Shed 'O Pain
 

Saturday August 18, 2012

12.2: 30-30-3
12.1: 62

kipping pullup practice
racking the bar practice

half hour of open water swimming.

The hole is now deep enough,
:horse: tomorrow will be a rest day...

Re: The Shed 'O Pain
 

Yesterday
Bouldered with Jeff in the shed. We did 20+ problems. Set a new problem too. We also watched JT do a couple of Open workouts. Impressive.

Today
30 Muscle Ups for time.
7:50

5 Minute Rest

One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - 45# (last time I did 35#)
*You have 1 minute to get 30 KB swings.
*Perform this workout one minute on and one minute off. Total time is 10 minutes. Made all 150 swings within time limits. Tough!

Re: The Shed 'O Pain
 

Saturday 8-18-2012
Climb:
Bouldered with Tim at The Shed. Good day! Finished the last to hard problems and sent the new one.

Sunday 8-19-2012
Run:
4.65mi in 37:12 (8:00 min/mi pace)
CrossFit:
1 round of Barbara
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Re: The Shed 'O Pain
 

Sunday

Active rest

Monday

Brutal metcon with weights and running. And by brutal I mean brutal!

Also, worked on progression to bar muscle up by doing jumping bar muscle ups. Pile stuff high enough until you can do a bar muscle up from a crouch. As you get good, make the pile shorter, rinse & repeat.

Re: The Shed 'O Pain
 

Tuesday August 21, 2012

Had a CAREER lifting day!

Barbell complex warmup:
3 rounds of 65#
3dl, 3pc, 3fs, 3pp, 3bs

10 minutes to find 3rm of:
OHS: 120 (PR)

10 minutes to find 3rm of:
PC+PP: 190 (PR)

10 minutes to find 3rm of:
Squat Clean: 160 (PR)

<<As my hip strength and flexibility continues to improve, look for the OHS and the squat clean to both reach and then exceed 200#.>>

Then did box jumps:
10x12", 10x18"

Then did planks:
front plank, painful but doable
side plank on natural side, very painful but doable
side plank on prosthetic side, the muscle would not fire and I could barely move my hip off the ground. Hmmmm, looks like there was one (or more) little holes in the post prosthetic physical therapy.....

Re: The Shed 'O Pain
 

10 minutes of Mobility Work.

Five rounds for time of:
185 pound Deadlift, 5 reps
10 Burpees
5:17

Re: The Shed 'O Pain
 

Monday 8-20-2012
Run:
3.46mi in 32.04 (8:45min/mi pace)
Tuesday 8-21-2012
Run:
1.0mi in 9:42 (warm-up)
4x .25mi run, .25mi walk

Re: The Shed 'O Pain
 

1 Problem
10 Back Extensions 10-15-20-35-45
10 Pronators
5 rounds

1 Problem
5 GHD sit-ups
10 Reverse Wrist Curls
5 Rounds

1 Problem
20 Push Ups
5 Rounds

Hot and slimy in the shed this afternoon.

Re: The Shed 'O Pain
 

Wednesday 8-22-2012
Run:
Hill workout in Brecksville Reservation
5mi in 45:46 (9:20min/mi pace)

Re: The Shed 'O Pain
 

Wednesday August 22, 2012

Walked 3 miles carrying 10 pounds in a dorsel duffel.

Jogged 2 miles (1 mile out <downhill>, 15 minute rest, 1 mile back <uphill>)

Re: The Shed 'O Pain
 

Thursday August 23, 2012

21:50 for what I'll call the muni lot hill route.

Will take out my map-my-run app one of these days and measure it.
Basically you go down hill, then 100 yards of flat, then up hill, then down hill, then 100 yards of flat, then up hill, then down hill, then 100 yards of flat then back up hill to where you started. A series of short steep hills.
Walk down the hill (don't want to blow out the prosthetic), jog the flat, jog/suffer up the hill. The up hill is a great way to get the heart and lungs working!

Re: The Shed 'O Pain
 

Worked out at the high school weight room with a new teacher friend, Eric.

Overhead Squats
5-95#
5-105#
5-115#
3-125#
2-135# missed last rep
3-135#
1-145#
1-155#
1-160#
1-165# Miss-I wanted to get my bodyweight. Almost. It was nice to be able to comfortably dump the weight if I had to (and I had to).

Met Con
Pull Ups
Box Jumps 20" or so
Push Ups
50-35-20
18:35

Eric almost lapped me on the met con. I tried hard so he wouldn't. It was a lot of fun working out with him. He is a strong crossfitter.