Re: The Shed 'O Pain
 

Tuesday 10-19-2010
Run:
Day three of the CVNP fall trail running series. Tonight we did a 3+ mile loop, but there were also eight optional spurs that may or may not have a token at the end of them. The tokens were worth three or five minutes off your total time. But, there were only three spurs that had tokens. So, if you got all the tokens, you could get eleven minutes (one five and two threes) off your time. But, it could take one to two minutes to run each spur, adding as much as sixteen minutes and the additional miles to an already tough, very hilly course.
I ran pretty well and I got very luck. I did four spurs and got two tokens (a five and a three), and finished in 34:10. So minus the extra eight minutes, my finish time was 26:10. The trail was fantastic, and I got to run with my very good friend, Kevin. All-in-all, a very enjoyable evening.

Re: The Shed 'O Pain
 

Wednesday October 20, 2010

Sounds like a nice trail run Jeff. Running with a good buddy in crisp fall air is about as good as it gets!

This Morning's WOD
15 minutes walking up 15% slope.
10x10#kbs
10x20#kbs
20x30#kbs

Walked up 20 flights of stairs.

Re: The Shed 'O Pain
 

Warm up
Boulder Problem
5 Burpees
5 rounds
Worked problems on my 35 degree wall for about 30 minutes. Only sent two.

Moon Fingerboard Workout

Elbow RX

Jeff, your trail run sounded like a lot of fun.

Re: The Shed 'O Pain
 

Thursday

Trained for climbing at CRG. Traversed the length of the wall twice, worked on footwork on their slab, then tried all the boulder problems. They are in their annual "boulder league" mode right now, where they close the boulder wall on monday and set 9-12 problems for a competition on Tuesday. The problems stay up until the following sunday/monday and thus are available all week for other non-competitors to try. Usually there are some pretty interesting problems. I got 6 of the 9 problems. Then did some finger board work and pull up work.


Friday
15 minutes at 15% on the treadmill.
10 hang clean thrusters.
walked up 10 stories.

Re: The Shed 'O Pain
 

23 routes at Hinckley with Jeff, Rick, Jack, and Chris (Guy Jeff and I have met several times at Hinckley-Nice guy and a good climber). Super day! Rock quality was amazing!

Later...
Presses
5 95#
5 100#
5 105#
5 110#
2 115#

Elbow RX

Re: The Shed 'O Pain
 

Overhead Squat 95#
Muscle Ups
21-15-9
19:50

10 GHD Situps
10 Back Extensions
3 Rounds

Elbow RX

Re: The Shed 'O Pain
 

Friday 10-22-2010
Run:
Day four of the CVNP Fall Trail Running Series. This time we started at 9:00 pm, and ran by the light of the full moon, and headlamps. We did a simple three mile course through Howe Meadow and into the woods. There were ghosts along the course handing out tickets with instructions, like stop and do ten jumping jacks or let three people pass. I had to do ten jumping jacks and I got two fifteen second bonuses. I didn't run very fast, but I had a lot of fun. It was a little cold, but it was worth it.

Saturday 10-23-2010
Climb:
Climbed with TIm, Rick, Jack and Chris at Hinkley. 16 laps; Burnout, The Crack, Buzzard, When You Dance, Snooply Right, Snoopy Left, Now For Something Completely Different, Banana Right, Banana Middle, Banana Left.

What a great day!

Sunday 10-24-2010
Run:
7.4 miles in 01:03:12, 8:29 min/mi pace. Beautiful day for a run! Hamstrings are really giving me problems. My left leg still hurts hours later. This is not good.:(

Tim, I ordered Moon Board today. I can't wait to get it set-up and start doing drills.

Re: The Shed 'O Pain
 

Saturday
Climbed all my routes at KC without falling once. Nice.
Then tried a harder route, and got it after two tries. Very Nice.
Now need to find an even harder route.

Sunday
Guided at Hinckley in perfect weather.
Then played 9 holes of golf.

Today
5k rowing.
Dips.

Re: The Shed 'O Pain
 

1 boulder problem
3 TGU's each arm 10-20-35-45-53
5 Burpees

20 minutes on steep wall-2 problems sent

10 sets of 5 seconds work and 10 seconds rest
5 different holds on the Moon Board
1.5 minute rest between holds.
Got this workout from "Mountain Athlete."

Heading to the New this weekend. So far weather looks perfect.

Re: The Shed 'O Pain
 

Monday, 10-25-2010
Climb:
Bouldered at Kendall for two hours. Did thirteen of the fifteen new problems. One was a crapy traverse that I'm not really interested in doing, the other was pretty hard. I worked it for about 30 minutes before my fingers cried uncle.