Re: The Shed 'O Pain
 

8 X 100 meter sprints with 100 meter walk between.

Re: The Shed 'O Pain
 

Tuesday March 27, 2012 (pm workout)

Warmup
Tabata Jump Rope
Tabata Walk outs (down dog to plank and back)

WOD
4 rounds, FT
25 WBS (20#)
25 KBS (53#)
6 Deadlifts (225#)
25 12" box step ups (Rx was 24" box jump)
25 push ups

Re: The Shed 'O Pain
 

1 Boulder Problem
2 Bar Muscle Ups
10 Pronators-each arm
5 Rounds

Fingerboard Workout

Re: The Shed 'O Pain
 

Tuesday 3-27-2012
Climb:
Bouldered at CRG. Ran the 12.1 problems 100 through 700 then worked on 900 for a little while. It's just getting worse.
Spent some time working on the 800 point problem with Matt giving me technique pointers. He is really good at roofs and I am benefiting from his help.

Wednesday 3-28-2012
Climb:
Met JT at CRG for a very casual system board workout.
2 rounds of:
Reaches,
Cross-throughs,
Lock-offs,
Twist-locks,
Pinches,
Underclings,
Side-pulls,
Slopers

Re: The Shed 'O Pain
 

Tuesday 3-28-2012

Met Jeff at CRG for a beginner finger workout.
Watched in awe as he did an advanced system board workout.
Musta been about a year since I've seen Jeff.
He looks fit!

Re: The Shed 'O Pain
 

"Double Under Helen"
50 double unders
21 kettlebell Swings 1.5 pood
12 pull ups
3 rounds
9:49

Re: The Shed 'O Pain
 

Thursday March 29, 2012

Fingers were sore...

A.M.
Swam 1200m in 32:22.
Easily could have kept this pace for several hundred more meters but want to follow the 10% rule where no workout is more than 10% longer than any previous workout while I ramp up to 5km.

P.M.
Supervised Warmup
3x
10 push ups
10 pull ups
10 air squats
10 dislocates

Skill Practice
WB cleans

WOD
60x12" step ups
21xWBS
21xDUs
21xWB cleans
21 pullups
60x12" step ups
15xWBS
15xDUs
15xWB cleans
15 pullups
60x12" step ups
9xWBS
9xDUs
9xWB cleans
9xpullups

I'm thinking Friday might be a rest day.............

Re: The Shed 'O Pain
 

Thursday 3-29-2012
Climb:
CRG Boulder League 12.2
100 flash
200 flash
300 flash
400 flash
500 flash
600 flash
700 DNF
800 3rd+
900 Nobody finished it

I should have done the 700 problem, but just ran out of juice. My last attempt I got the crux move, but fingers just gave out. :(

When I left, I was the only one to do the 800 point problem. :)

Re: The Shed 'O Pain
 

Friday 3-20-2012
Swim:
34 laps (25yard pool), .965mi. in 40:36, 00:02:23/100yds
Not great, but not too bad for the first time I've swam a mile in over a year.

Tim, CRG will NOT be open early tomorrow. I will meet you there at 12:00.

Re: The Shed 'O Pain
 

Friday 3-30-12
Easy climbing with Dick and Betsy. Lots of fun. Made it up to the arch. Now to get across...

Saturday 3-31-12
5k in 43:53 (compare to 3/24 47:47, 3/17, 50+)

Nice job on the comp Jeff.
And REALLY nice job on the swim.
A mile is a LONG way to swim.
I can still visualize that first swim at Tim's mom.
From there to here is remarkable!