Re: The Shed 'O Pain
 

Sunday 11-7-2010
Run:
Treadmill intervals, 1% incline:
5min @ 6mph, 5min @ 7.5mph,
4min @ 6mph, 4min @ 7.5mph,
3min @ 6mph, 3min @ 7.5mph,
2min @ 6mph, 2min @ 7.5mph,
1min @ 6mph, 1min @ 7.5mph
Felt pretty good!

Re: The Shed 'O Pain
 

Boulder Problem
3 TGU's each arm 10-20-35-45-53
5 Burpees
5 Rounds

Pyramid Fingerboard Workout
1 set through

Elbow RX

Re: The Shed 'O Pain
 

Nice job on the filthy fifty. That's one I have to start doing. An impressive PR. The qualifiers for next years games are coming up....


Returning to Ohio today after several good days in the Santa Catalinas.
Many routes, from moderate (for me) to hard (for me).
Some lengthy approaches (e.g, yesterday, 1.5 hours and 1,000 ft. vertical just to get to the climbing!)


Am walking up hill pretty well, and climbing near my career best.
But, I don't walk down hill very well at all.
Several times on easy downhill terrain I chose to rappel rather than walk.
Need to work on some exercises that will help the downhill walking....

Re: The Shed 'O Pain
 

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating (to a 16" box) Hard!
15 Pull-ups
9 rounds
Elbow RX

Thanks for the kudos, JT. The times for "Filthy Fifty" on Logsitall.com for my age group are a lot lower (the best is 20:20 RX).

Re: The Shed 'O Pain
 

wednesday november 10th

a.m.,
20 minutes at 15% on tmill
12 flights of stairs up, 2 flights down

p.m.
planning to do the "slightly soiled" 25...


tomorrow, being Veterans Day, means doing Murph.

Re: The Shed 'O Pain
 

The Slightly Soiled Twenty-Five

So I got intrigued by Tim's Filthy Fifty.
Except for the burpees, it looked like a workout that I would do okay at.
How inocuous "except for the burpees" sounded...
I mean, they're just burpees right?
You pop down, do a pushup, and pop back up.
They're just burpees right? Right?

25 box jumps straight through, no problem, 1 minute gone

25 jumping pullups straight through, no problem, 2 minutes gone

25 kb swings straight through, no problem, 3 minutes gone
(this ain't so bad he thinks, but then remembers there are burpees to come)

25 walking lunges straight through, no problem, 5 minutes gone
(hey, I think I'll get through this okay, but wait, what's that big ugly hairy thing lurking near the end of the workout, oh yeah, that's burpees...)

25 knees to elbows, three sets to get through, 8 minutes gone
(slowing down a little, did someone say burpeess??)

25 push presses straight through, no problem, 9 minutes gone
(back on track, push presses are easy)

25 back extensions, okay that took two sets, 11 minutes gone
(haven't done a lot of those, they kind of wore me out, and, there was the floor down there, were Burpees live)

25 wall ball shots straight through, no problem, I kill wb shots, 13 minutes gone
(what's next, I check the list, oh yeah, the burpees have arrived, I can do this)

5 burpees (OMG, who turned off the oxygen) 14 minutes gone
5 more burpees (what is that copper taste in my mouth) 16 minutes gone
5 more burpees (why does my stomach feel like that) 18 minutes gone
5 more burpees (why is the room spinning, am I back on top of the mountain) 20 minutes gone
3 more burpees (dear God just please let it end) 21 minutes gone
1 more burpee (can I just do the floor angel now?) 22 minutes gone
last burpee, 23 minutes gone (why are people reaching for the AED, why is that guy reviewing CPR, who put the cieling way up there?)

25 double unders
(double unders after burpees are illegal in most countries and should be illegal here. come to think of it, anything after burpees should be illegal. or maybe just burpees should be illegal....)

Total Time 25:51

Re: The Shed 'O Pain
 

Warmup by traversing the long wall.
Then got 6 of the 9 boulder problems at CRG.
then did ten rounds of 5 pullups on the system wall a slab traverse

It was the last week of their bouldering league.
I went 6-5-5-6, for a total of 22 out of 36 problems
which would have won the "over 40" category by a huge margin
and which would have finished in the top 1/3 of everyone.
like I said, am climbing at a career best level right now.

20 minutes on treadmill at 15%
walked up and down ten stories of stairs.
it still takes longer to walk DOWN the stairs than to walk up.
and my quads are really barking at the new routine....

two day wilderness first aid refresher this weekend, then off to california next week, should get one or two chances to train with Jason while there.

Re: The Shed 'O Pain
 

10 OHS 95#
400m run
5 rounds
14:29

Did this workout in August in 16:55. Felt good to use the body after two days of parent/teacher conferences.
Anyone up for Hinckley tomorrow? 10am?
JT, great narrative on "The Slightly Soiled Twenty-Five." For me it's the Wall Balls that I dread. The burpees aren't that fun either.

Re: The Shed 'O Pain
 

Monday 11-8-2010
Swim:
30 min. continuous
Run:
15 min. treadmill @ 6.8mph, 1% incline
(It was supposed to be 30 min., but I got stomach cramps bad enough to make me quit early.)

Tuesday 11-9-2010
Run:
3mi. through the woods at Kendall ledges, in the dark with Kevin, Kim, her dad and his friend. Ran about a 10min/mi pace.

Wednesday 11-10-2010
Climb:
Bouldered at Kendall. Did all the problems in the back one time. Not a lot of zip.

Friday 11-12-2010
Bike:
19.16 mi. in 0:59:37, 19.2 mph avg. 34 mph max.

Tim, I'll see you at Hinkley Saturday at 10:00.

Re: The Shed 'O Pain
 

Climbed at Hinckley with Jeff, Rick, and Kerry.
21 Routes. Beautiful day!

Later...
Presses
1 95#
1 100#
1 105#
1 110#
1 115#
1 120#
1 125# PR I may have done heavier a long time ago when I was in my early 20's.

Elbow RX
I also did some slacklining. Fun!