Re: The Shed 'O Pain
 

Mobility work
Overhead squats
3-95#
3-105#
3-115#
3-125#
3-130#
3-135#

100 push ups 5:52

Re: The Shed 'O Pain
 

Thursday April 12, 2012

Warmup
3 rounds of:
10 KBS 55#
10 burpees
10 situps

(yes in the not so recent past this "warmup" would have qualified as my WOD...)

WOD, for time:
"run" 800 yards
21-15-9 of (95# push press, ring dips)
"run" 400 yards

12:56 (the 800 took 6 minutes, the 400 took 3 minutes, so I did the 21-15-9 in 3:56)

After the WOD, worked on kipping on the ring dips and kipping on the pullups. We all know where that leads.... the muscle up!

Heading down to the NRG for a few days to climb with Jim Taylor.

Re: The Shed 'O Pain
 

Yesterday
Bouldered at CRG with Jeff.

Today
TGUs with barbell
45-2
65-1
75-1
80-1

6 bar muscle ups

Re: The Shed 'O Pain
 

4/14 5k in 39:38, 50% walking, 45% shuffling, 5% jogging
(might have to stay at 50/50 for a while...)

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
 

Problem
10 pronators
6 rounds

Jeff and I worked and sent several of the harder problems in the shed. We finished by completing 4 attempts on 4 different problems. A fun workout at the shed. Lisa cooked us a good meal afterwards.

Re: The Shed 'O Pain
 

Mobility work

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
14:30

Re: The Shed 'O Pain
 

Thursday 4-12-2012
CRG boulder league 12.4
No new problems, complete any problem from the first three weeks for full point value.
12.1 700
12.2 800
12.3 800

I still can't do the 12.1 800 point problem.

Friday 4-13-2012
Swim:
1.0mi in 40:14

Saturday 4-14-2012
Climb:
Bouldered with Tim at The Shed. What a great workout! Sent a lot of really good problems. Finished with 4x4s.

Sunday 4-15-2012
Yard work:
Dug out the tree lawn in preparation for a fresh layer of top soil and grass seed. Arms are toast!

Re: The Shed 'O Pain
 

Boulder problem
10 push ups
10 pronators
5 rounds

Hangboard workout
Worked in 50 additional push ups

Re: The Shed 'O Pain
 

Monday 4-16-2012
Run:
0.5mi @ 4.0 mph, 1% incline,
3.0mi @ 7.0 mph, 1% incline
(I had to stop twice to catch my breath. :( )
Climb:
Bouldered with Steve to warm up. I made up a new problem on the steep wall. Steve sent it pretty quick; took me about 8 to 10 goes.
Campus board workout.
Worked in 10 sets of 10 push-ups.

Re: The Shed 'O Pain
 

Tuesday 4-17-2012
Run:
0.5mi @ 4.0 mph, 1% incline (warm-up)
1.0mi @ 8.1 mph (7:24min/mi), 1% incline
0.5mi @ 3.0 mph, 1% incline (cool-down)

Climb:
Boulder at CRG. Matt set a really nice problem on the grey wall.

2 rounds of system tiles with Steve. Lena wasn't there, so no one was pushing real hard. Still, I did well on everything but the cross-throughs. Those still give me a hard time.