Re: The Shed 'O Pain
 

Monday 4-2
Rest Day

Tuesday 4-3
Super long and hard WOD.
Can't remember all the details.

Wednesday 4-4
Supervised Warmup
Work up to 5 round max of deadlift.
Got to 325x5 and ran out of time, could have gone higher.

AMRAP 15 minutes
3 DestinP's (clean the barbell, left foot lunge, right foot lunge, press the barbell, put the barbell down)
10 WBS

The lunges while holding the bar were amazingly painful, and talk about a deep stretch!

Re: The Shed 'O Pain
 

30 muscle ups for time
7:54

Re: The Shed 'O Pain
 

Thursday 4-5-2012
Climb:
CRG boulder league 12.3
100 flash
200 flash
300 flash
400 flash
500 flash
600 flash
700 3+
800 3+
900 DNF

Should have flashed the 700. Sticking the finish was giving me trouble.
The 900 is insane! It starts with tiny little crimps on the green wall then gets hard as it moves onto the roof on holds that would be hard to hold on a vertical wall. Only Steve sent it.

Ended the night with a system board workout with Lena and Steve. Fingers are trashed. :)

Re: The Shed 'O Pain
 

Saturday April 7, 2012

50F, no wind, no clouds, infinite blue sky, no bugs, no traffic, a pair of soaring red tail hawks, yes it was ideal conditions. Heart and lungs were willing to go faster, calves, thighs, and butt were not...

4/7 5k in 41:05, 60% walking, 40% shuffling
3/31 5k in 43:53, 70% walking, 30% shuffling
3/24 5k in 47:57, 75% walking, 20% shuffling
3/17 5k in 50:00, 90% walking, 10% shuffling

Re: The Shed 'O Pain
 

Sunday April 8, 2012

Ten mile ride on the new bike then a 7:56 visit with my old friend Karen.

Worked finger strength on my bouldering wall.


Saturday April 7, 2012 (pm)
Walked 2 miles stopping 42 times to swing a weighted club.
1 birdie.

Re: The Shed 'O Pain
 

April 7th & 8th
New River trip with family and Jeff.
Saturday-Endless
George of the Gorge-5.9 lead
Party in my Mind 10b lead
Remission-10b-seconded Jeff (good job Jeff!)
Let it to Jesus-11c seconded-dogged my way up. Tough!
Gift of Grace 12b- top rope- quickly worked out moves-super route. I want red point this one!
Sunday-Summersville
Personal Pronoun 5.9
Chewy 10b
Under the Milky Way 11d repeat
Psycho Babble 12a worked out moves. No red point. Fun.
Felt a little rusty Saturday. I have got to get down to the New more often.

Today
Lots of mobility work.
"Karen"
11:05
Wanted to break 11 minutes. Not quite.

Re: The Shed 'O Pain
 

Monday April 9, 2012

Rabbits are paleo, chocolate bunnies are not....


Warmup, 3x12 each of
KBS
Push Ups
Double Unders (alternating singles with doubles, max reps = 7)

WOD, For Time
20 DL, 200#
25 Burpees (hands onto 12" box instead of floor)
30 step ups (12")
15 DL, 200#
20 Burpees
25 step ups
10 DL, 200#
15 Burpees
20 step ups
50 jumping pullups

Re: The Shed 'O Pain
 

1 problem
10 back extensions
10 pronators
5 rounds

Set, worked, and sent a new problem. The problem was inspired by Psycho-Babble.

Completed 1-2-3-4-3-2-1 protocol. Tough.

Re: The Shed 'O Pain
 

Saturday 4-7-2012
George of the Gorge-5.9 (lead)
Party in my Mind 5.10b (second)
Remission-5.10b (on-sight)
Gift of Grace 5.12b (top rope)

Sunday 4-8-2012
Personal Pronoun 5.9 (lead)
Chewy 5.10b (lead)
Under the Milky Way 5.11d (red-point)
Psycho Babble 5.12a (top rope)

Monday 4-9-2012
Rest day.

Tuesday 4-10-2012
Climb:
Bouldered at CRG
System training with Lena and Steve

Re: The Shed 'O Pain
 

Tuesday April 10, 2012

I can't remember it, but I know it hurt.

Wednesday April 11, 2012

Rest day (see Tuesday WOD)