Re: The Shed 'O Pain
 

1 problem
10 push ups
10 pronators
gentle hang on first team (5-10 seconds)
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

8 campus laps on L Metolius rungs and 4 on sloper rungs on the the minute.

Rice Bucket Routine

Driving to Wyoming tomorrow to climb at Wild Iris with Norm.:)

Re: The Shed 'O Pain
 

Hey Tim- I'm going to post here from time to time if you don't mind. I'm over on the 50 and over board. JT was one of my admired posters on that board. He is missed over there....... the 50 and over board keeps getting less and less activity. Patrick

Re: The Shed 'O Pain
 

July 26, 2016 Tuesday
WU: Run 400M then,
10 PVC Good morings
20 Airsquats
10 Push-ups
20 Walking lunges
10 Pull-ups
20 Cradle-rocks

Strength: Work up to a heavy set of 5 Dead-Lift
8@135, 5@185, 5@205, 5@225, 5@235, 2@255

WOD: 21-15-9 Hang Clean, Burpee over the Bar, DU/SU
21 Hang Clean
21 Burpee over Bar
100DU / 200SU15
15 Hang Clean
15 Burpee over Bar
75DU / 150SU
9 Hang Clean
9 Burpee over Bar
50DU / 100SU

Tabata Sit-ups 8 was my lowest, 11 my Max.

12:15 Did SU Nice and Hot today....Like 108F and supposed to stay this way and get warmer the next couple of days. Of course I do the 5:30PM class which is the HOTTEST point of the day in our area.... weird being HOT'est so late in the day

Re: The Shed 'O Pain
 

July 29, 2016 Friday

WU: Get loose and stretch, do a few movements

WOD:
"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

got 212 did ladies RX, last time I got 192, but I think I did Men's RX. This is a good one, ya when its 102F........:yikes::yikes:

Re: The Shed 'O Pain
 

Friday 7/29/2016
Swim:
Breaststroke 200m,
Front crawl 4x 400m,
Breaststroke 200m
The whole workout took an hour. I was actually starting get some timing back and feel comfortable in the water.

Saturday 7/30/2016
Climb:
Bouldered with Robert and Nahomi at The Rock Mill. Had a good session, about three hours. I mostly worked the week three comp problems. I flashed 100 through 800 and got the 900 after a little work. 1000 and up were just WAY out of my reach.

Sunday 7/31/2016
Bike:
I rode for about an hour down in the Chagrin River valley near Squire's Castle. It's about a twenty-mile loop from my house. I don't have real numbers (distance and speed) because the battery in my computer died. Apparently they do that when not in use for over a year. It's probably better that I don't know how slow I was. It rained a bit but not very hard. Just enough to force me to clean my bike.

Re: The Shed 'O Pain
 

August 1, 2016

WU: Run 400M then
30 Situps
25 pushups
20 air-squats
15 PVC Pass thrus
10 Pullups

Power Snatch 55 3x
Sq Snatch 65 3x

WOD: Chief
5 Rounds
3Min AMRAP
3 Cleans 135/95
6 Push-Ups
9 Air-Squats
Rest 1Min. between rounds.

We had so many people in class tonight that we did a Partner WOD of Chief
20 Rounds total continuious 1 Athlete does 1 round / the other rests

we got 9:42..... We should have done 25 or 30 rounds I think......

Re: The Shed 'O Pain
 

Friday 8/5/2016
Swim:
Breaststroke 200m,
Front crawl 1600m,
Breaststroke 200m

Hey Patrick Tonge, those temps are crazy. Where do you live?

Re: The Shed 'O Pain
 

Back from Wild Iris climbing trip with Norm. I had a great time. We did a ton of climbing. We also played disc golf and went mountain biking.

7/28/16 Wednesday*
Wild Iris, Ok Corral
Annie Get Your Drill 5.9 Onsight
Greenhorns in Velvet 5.8 Onsight
Doob Loob 5.10b Onsight
Whips, Chaps, and Chains 5.11d 2nd go
Back in the Saddle 5.10c 1 fall
Red as a Blooming Rose 5.11a falls

7/29/16 Thursday*
Wild Iris, Ok Corral
Red Rider 5.10a. Onsight
Winchester Pump 5.11b Onsight
Diamond and Rain 5.12a (Falls) Did all the moves.
A Man from Laramie 5.10c Onsight

7/30/16 Friday*
Wild Iris, Ok Corral
Western Grip 5.10b Onsight
Rooster Cogburn 5.12a 2nd go (Great climb with 3 cruxes. Easier 12a with the correct beta.)
Wrong End of a Gun 5.11c 2nd go
The Duke 5.11a 2nd go
Never Sit With Your Back to the Door 5.10b Flash

Sunday:
Main Wall, Five Ten Wall
Indian Country 5.10b onsight
Rode Hard
Easy Ridin 5.10d onsight
Tomahawk Slam 5.12a 3 attempts-Last attempt one fall
Belle Star 5.11a Flash
Five Ten Wall
Ryobi Wrangler 5.11a Flash (I think)


Monday
The North Country
The Trailhead
Domestic Disturbance 5.10b onsight
Unknown 5.10c onsight
Unknown 5.10c onsight
(No Name)5.11b/c 2nd go
Where the Wild Things Are
Devil's in Baggy Pants 5.11b Flash

Tuesday:
Disc Golf
Mountain Biking in Sinks Canyon

Wednesday:
Main Wall
Take Your Hat Off 5.10b onsight
Easy Ridin' 5.10d hangs
Tomahawk Slam 5.12a redpoint!-3rd go of day
Arizona Cowgirl 5.11c Flash
Cowboy Poetry 5.11b 1 fall

I'm taking a few days off of climbing and focusing on slowing ramping up fitness training.

Welcome Patrick to "The Shed 'O Pain" log. We also miss JT! I think of him almost everyday. I miss his friendship and encouragement as do all his friends.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

6 deadlifts @ 135#

A.
Three sets of:
Deadlift x 6 reps 185, 195, 205#
Rest 60 seconds
Banded Hip Bridges X 10 reps
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds

B.
15 KBS 35#
5 Goblet Squats
5 Push ups
10 rounds
12:16

Mobility Work
5 strict ring muscle ups and 1 strict bar muscle up.

I used conservative weights on everything.

Re: The Shed 'O Pain
 

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
Front Squat x 6 reps 95, 105, 115, 125, 135#
Rest 60 seconds
KB Push Press x 10 reps 2 35# KBs
Rest 60 seconds
B.
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots
11:51

Mobility Work