Re: The Shed 'O Pain
 

Tuesday 5-8-2012
Run:
0.5mi @4.0mph, 1% incline (warmup)
1.0mi @8.4mph, 1% incline

Climb:
Bouldered at CRG for 2 hours.

Re: The Shed 'O Pain
 

Wednesday 5-9-2012
Moved 2 yards of top soil.

Thursday 5-10-2012
Run:
0.5mi @4.0mph, 1% incline (warmup)
1.0mi @8.6mph, 1% incline

Climb:
Bouldered at CRG for 2 hours.

Re: The Shed 'O Pain
 

Yesterday
Climbed at Hinckley with Jeff, Rick, and Kerry. Fun.

Today
Warm Up
Mobility work and a couple of rounds of Cindy.

Strict Pull-ups 10-15-20-25-30
Dips 10-15-20-25-30
Front squats 95-105-115-125-135
5 sets of 5 for each.

Re: The Shed 'O Pain
 

1 boulder problem
10 pronators each arm
5 rounds

1-2-3-4-3-2-1 climbing workout
1 minute on the wall, 1 minute rest, 2 minutes on the wall, and so on...
Deep forearm pump.

Re: The Shed 'O Pain
 

Tuesday May 15, 2012

Back from out west, safe and sound.
Good times with great people.
Climbed some, hiked some, hung out a lot.

Today's WODs

#1
7 minutes, AMRAP
10 burpees (Rx)
15 push press (135#)
20 pullups
1 round plus 10 burpees plus 15 push presses

3 minute rest

#2
5 minutes to find max on 5 touch and go deadlifts
got to 315#

10 minute rest

#3, For time:
9 hang squat cleans (95#)
50 double unders
6 hang squat cleans (95#)
50 double unders
11:58

Re: The Shed 'O Pain
 

Mobility work

"Nasty Girls"
50 air squats
7 muscle ups
10 hang cleans
3 rounds
9:59

Re: The Shed 'O Pain
 

Bouldered for 75 minutes
Worked in 100 push ups, 50 pronators, and 50 reverse wrist curls.

Re: The Shed 'O Pain
 

Wednesday May 16, 2012

Walked 3.5 miles, went to the game, used my on-field pass.
Nice photo with Johnny Damon.

Xfitting tomorrow. Hinckley if it's nice this weekend.

Re: The Shed 'O Pain
 

Friday 5-11-2012
Swim:
19 laps in 20:53, 1:05/lap

Saturday 5-12-2012
Climb:
Climbed at Hinkley with Tim, Rick and Kerry. Fun!

Tuesday 5-15-2012
Run:
0.5mi @4.0mph, 1% incline (warm-up),
1.0mi @8.8mph, 1% incline
Climb:
Bouldered at CRG.

Thursday 5-12-2012
Run:
0.5mi @4.0mph, 1% incline (warm-up),
1.0mi @9.0mph, 1% incline (6:40min/mi pace)

Re: The Shed 'O Pain
 

Thursday May 17, 2012

Warmup
2 rounds of:
15 air squat jumps
15 ring dips
15 toes to bar

WOD
run 800
50 sit ups
40 sumo high pulls
30 overhead walking lunges
20 hand release push ups
10 pull ups
run 400
10 pull ups
20 hand release push ups
30 overhead walking lunges
40 sumo high pulls
50 sit ups
run 100

32:27 (the sit ups were the hardest part, they really tug at some muscles in my hips...)

Probably doing the saturday morning at 8 am 5k part of the Cleveland Marathon weekend (not doing the marathon on sunday, but may watch)

Also probably going out to Hinckley if the weather looks good (which it does)