Re: The Shed 'O Pain
 

Friday 1-28-2011
Rest Day!
It wasn't a good day. Got a ticket for driving down a street marked "no thru traffic" this morning, then narrowly escaped being layed off, although my good friend Chris did not, AND it's the 25th anniversay of the Challenger accident. A sad day! :(

Tim, I've got too much going on this weekend to climb. Hopefully we can get together next weekend. Keep up the great workouts. They are inspiring me to push harder. And yes, doing Cindy after five miles on the treadmill was rough. The legs were still sore from doing squats on Tuesday. Buy the time I got to Cindy, I had nothing left.

Check out the following link:
[url]http://www.nasa.gov/centers/glenn/multimedia/imagegallery/if_71_locomotion.html[/url]
A photo taken during the zero-gravity study I did last year. We did a variety of exercises in lunar and martian gravity including walking, running, lopeing, hopping, abstacle avoidance and lift-and-carry (pictured).

Re: The Shed 'O Pain
 

Friday January 28, 2011

Still at work, just another 16 hour work day...
Which kinda sorta equals "rest day" in the exercise domain?

Jeff,
Was very glad to see "rest day" in your post.
It was exactly the ticket.
Will we be seeing "Murph" soon in your posts?
Seems like a logical one after your 5 mile run, cindy, bike yesterday.

Tim,
The filfthy fifty under 30 minutes? AYFKM???
That's awesome.
Chick's party? In Tremont?

Will likely see you at 8th grade bball around 11 at NL....
I'll be the guy with the "I work too hard" bags under his eyes.

Re: The Shed 'O Pain
 

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

20 Additional Problems with some one legged squat and bar muscle up practice.
Elbow RX

2 hours of work

Re: The Shed 'O Pain
 

Saturday 1-29-2011
Swim:
250m warmup
10x 50m all out (50-56sec/50m)
250m cooldown
(Had to share a lane with 2 other guys.)
Run:
5mi @6.7mph, 9min/mi pace, 1.0% incline
WOD:
10x 15 deadlift (115lb) 15 push-ups

The CrossFit girl at LifeTime was trying to teach a couple guys to do thrusters. They couldn't get the hang of racking the bar on their shoulders. Not enough flexibility in the wrists. Apparently, it's a common problem.

Re: The Shed 'O Pain
 

Saturday 1-29-2011
Can you believe there are only a couple days left in January?
Thank you jedi.

Nice job on the swim intervals. Did you arms and shoulders feel like jelly afterwards? Doing them under a minute probably made you feel like you were racing through the H2O.

Nice job on the TGUs. Those are a super balance and strength exercise that relates so directly to climbing (e.g, moving up a vertical surface).

I did some climbing like things. Headed to the SoP on Sunday for a suffer-fest...

Re: The Shed 'O Pain
 

I started to do "Nasty Girls" today. Felt a twinge in my back when performing the cleans. I bailed immediately. I layed on one of my pads and watched JT finish "Karen." I used the heating pad and it is feeling better. I will take it easy for a few days. Hopefully that's all it will need.

Re: The Shed 'O Pain
 

Sunday 1-30-2011
Bike:
50min Spinervals workout. A good mix of different speed and power intervals.

Re: The Shed 'O Pain
 

Sunday January 30. 2011
The SoP sure lived up to its name today....

Karen
13:13

Tim whizzed through one round of Nasty Girls, and then cramped up.
It was nasty, but not girly.

Walked one mile in the snow.

Re: The Shed 'O Pain
 

[QUOTE=JT Kalnay;897871]Sunday January 30. 2011
The SoP sure lived up to its name today....

Karen
13:13

Tim whizzed through one round of Nasty Girls, and then cramped up.
It was nasty, but not girly.

Walked one mile in the snow.[/QUOTE]

Also had some very tasty Paleo Chili from the kitchens at the SoP, thanks Tim. About how many calories/servings do you think the container was. I will admit to eating the entire container....

Re: The Shed 'O Pain
 

10 boulder problems and 10 campus boards-alternating
1 problems/campus
10 burpees
5 rounds
1 problem/campus
10 OHS 95#
5 rounds
1 problem/campus
10 GHD situps
5 rounds
1 problem/campus
20 pushups
5 rounds

My back felt fine today.:) I love my heating pad.
JT-I have no idea how many calories my chili has. Probably quite a few. Mostly protein and fat though. Very satiating.

Re: The Shed 'O Pain
 

Monday 1-31-2011
Swim:
4 laps breaststroke warmup,
30min. freestyle,
4 laps breaststroke cooldown

Run:
1mi. @ 6.7mph (9min/mi), 1.0% incline,
4x .25mi. @ 10mph (6min/mi), .25mi @ 3.5mph, 1.0% incline

Fran:
21-15-9 reps
Thrusters & Pull-ups
12:12, 65lbs.

Re: The Shed 'O Pain
 

Monday January 31, 2011

Last Day Of January!!! (the day before the blizzard....)

up and down 21 stories of stairs (a post surgery record)

walked 50 minutes on the treadmill increasing the % every 5 minutes.

Max HR hit 168.

Guys, you are CRUSHING those workouts. You are going to have some AMAZING performances this year.

Re: The Shed 'O Pain
 

4 X 400m with 3 minutes rest between
1 8.5 mph
2 9.0 mph
3 9.5 mph
4 10 mph

There is a bouldering comp at The University of Akron on the 12th of February. I emailed them to see if I could register.

Re: The Shed 'O Pain
 

Tuesday February 1st (January is OVER)

Rode 18.2 in 60 minutes.
Max HR: 168
Max Speed: 24.1

15 stories of stairs.

Watched many cars spinning from my window.

Re: The Shed 'O Pain
 

1 boulder problem
5 pull ups
10 push ups
15 air squats
20 rounds

Elbow RX

Re: The Shed 'O Pain
 

Wednesday February 2, 2011

Rest Day.

Re: The Shed 'O Pain
 

Tim, thanks for the tip about the jumprope. I used it today and really liked it. At least one person at Crossfit Youngstown is going to buy one (she tried mine out).

Tim, Jeff, and JT-I enjoy reading the thread. You guys do awesome workouts; great inspiration for me. Thanks.

Looking forward to the weather breaking so I can get back on the rock!

Re: The Shed 'O Pain
 

[QUOTE=Norm Swann;899394]Tim, thanks for the tip about the jumprope. I used it today and really liked it. At least one person at Crossfit Youngstown is going to buy one (she tried mine out).

Tim, Jeff, and JT-I enjoy reading the thread. You guys do awesome workouts; great inspiration for me. Thanks.

Looking forward to the weather breaking so I can get back on the rock![/QUOTE]

I just got mine in the mail today. I haven't been able to try it yet, but as soon as I get over this cold, it's going to the gym with me.

Re: The Shed 'O Pain
 

10 Deadlifts 205#
50 Double Unders
3 rounds
8:50
The double unders were tough after the heavy deadlifts. I couldn't get a rhythm going.

I too can't wait to get outside climbing!! So many projects...

Thinking about KC on Saturday. Anybody in?

Re: The Shed 'O Pain
 

Tim, I don't think I'll be able to climb Saturday. I'm really, really, really sick. I can't breathe, can't swallow, can't lie down, can't sleep. I'm quickly running out of food, tissues, cough drops and sanity.

Re: The Shed 'O Pain
 

Thursday February 3rd, 2011

Climbed many routes at KC, including some overhanging ones.
Starting to feel a little more comfortable moving up and down.

Did 15 flights of stairs.

Have 8th grade bball tourney saturday morning, then will likely climb routes at KC in the afternoon.

Am in for SoP for training on Sunday.

Jeff, sorry to hear about the cold.

Re: The Shed 'O Pain
 

Friday February 4th, 2011

A whole day of brilliant sunlight reflecting off snow. A real winter day. Not a miserable overcast drizzle fest.

Walked up 1,000 vertical feet in 66 minutes on the treadmill. And did 10 flights of stairs. Want to get to 4,000 vertical feet in 240 minutes, then will feel ready for Colorado/Wyoming/California mountains this summer and maybe Kili in 2012...

BTW, Cleveland still has a basketball team, and if they lose tonight against Memphis (who knew Memphis had a team), they will tie the all time NBA single season losing streak at 23. Gosh I love Cleveland.

Jeff,
Hope the cold is doing better.

Tim,
How's the back holding up?

Chris,
Please feel free to join in, especially if you are doing some Xfit or triathlon training. Tim has a lot of knowledge about Xfit, and Jeff has a lot of knowledge about triathlon.

Re: The Shed 'O Pain
 

Bouldered at KC today. All new problems to me. Some were good and some were not so good. Only a few climbers were around. No screaming kids. Overall a good session.

Re: The Shed 'O Pain
 

Accident Report, Saturday February 5th, 2011

This winter's accident prone member of this forum had yet another mishap yesterday. It was kinda sorta my fault, b/c I understand the cause of the accident and how to prevent it.

Had climbed about ten feet up a route.
Stepped on the far left side of a hold that is about 14" wide.
There is one bolt in the center.
I know that this can spin holds, but didn't think about it this time.
Rested on the hold and belayer took up all the slack.
Reached up for the next hold and fully weighted the left foot.
The hold spun and I slipped off.
I only fell the distance of the rope stretch, about four feet.
During that four foot fall my left knee hit the hold that had spun.
This torqued my femur in my hip.
I was pretty scared.
I landed on the rope, safely caught by my belayer.
The pain was instant and exquisite.
After x-ray and MRI, the injury was diagnosed as a dislocated sacro-iliac joint.
Which was both scary and a relief, b/c I was sure it was my hip.
Am supposed to "take it easy" for a couple weeks, which should be no problem, since that's pretty much what I do in Miami.

This accident could have been prevented at least three ways.
1) identifying routes that have potential "spinners" and not climbing them.
2) identifying holds that are potential "spinners" and only weighting them directly over the bolt.
3) "fixing" the hold by adding a screw in that would prevent the spin.
Will report back later in the month....

Re: The Shed 'O Pain
 

"Nasty Girls"
50 air squats
7 muscle ups
10 hang power cleans 95#
3 rounds
8:19 PR
Afterwards I did box jumps working up to 42". I did a few additional hang power cleans adding weight each time. I worked up to 145 pounds.

Elbow RX

JT, enjoy your trip to Florida. I'm glad your injury isn't as bad as you suspected. Hopefully after your trip you will be ready to train again.

Re: The Shed 'O Pain
 

Sunday 2-6-2011
Still very sick!

JT, I'm sorry to hear about you're accident/injury. Take your time recovering in Florida and enjoy the lack of snow and ice. I would love to spend a week somewhere warm. Too bad my Cairo trip is off.

Re: The Shed 'O Pain
 

Warm up
3 TGU's 10-20-35-45-53
5 burpees
1 boulder problem
5 rounds

10 additional problems. I also worked on a new problem for about 15 minutes. Could be hard.

Elbow RX

Jeff, going to Egypt right now could be scary. Did you sign up for this weekend's comp? You must really be sick if it's still hanging around. Get better!

Mary worked out with me this evening. I had her do turkish getups, burpees, and kettlebell deadlifts. We also practiced jumping. She was really into it this evening. She wants to improve her cheerleading. I hope she keeps it up.

Re: The Shed 'O Pain
 

Monday 2-7-2011
Still not feeling well. Went to work today, but I had a hard time just getting through the day. I don't think I'm going to do the comp this weekend. I just don't feel good enough. Sorry!

Glad to here that Mary had fun with the workout. Something tells me there is a boy she's tring to impress.

Re: The Shed 'O Pain
 

4 X 400m with 3 minutes of rest between efforts
All done at 10 mph @ 1% incline.

Re: The Shed 'O Pain
 

Wednesday 2-9-2011
Swim:
100m breaststroke warmup,
30min. freestyle,
100m breaststroke cooldown

Still not feeling well. I'll have to ramp up slowly.

Re: The Shed 'O Pain
 

Warm Up
1 Boulder Problem
5 Pull Ups
10 Push Ups
15 Air Squats
5 rounds

1 Boulder Problem
2 Muscle Ups - I am working on locking out my arms at the bottom. Much Harder
5 rounds

1 boulder Problem
10 One Legged Squats-alternating-assisted
5 rounds

Worked my new problem for about 5 minutes and then sent it. Not what I expected. I did 3 addtional problems
Worked in 5 sets of 10 GHD situps and 10 Back Extensions

Re: The Shed 'O Pain
 

Wednesday February 9th, 2011

10-9-8-7-6-5-4-3-2-1, for time, of:

lie on beach, apply sunscreen, read tom clancy novel, sip adult beverage.

6 hours, 32 minutes.

Got kinda sunburnt.....

Re: The Shed 'O Pain
 

"Karen"
150 Wallball Shot for time:
11:19

Elbow RX

Re: The Shed 'O Pain
 

Thursday February 10, 2010

Gator

Located, photographed, and tagged gators.

Got a little more sunburnt....

Re: The Shed 'O Pain
 

Friday February 11, 2011

Snapper in the Keys

bait hook, cast line, reel line, sip beer, repeat

once every 100 casts, catch fish, measure fish

once every 20 caught fish, keep fish b/c it is long enough

got a litle more sunburnt

Re: The Shed 'O Pain
 

Participated in the Akron U. bouldering comp. I had a really good time. I'm not sure how I did because I left when the first flight was over. The manager said he would send me the results. Saw lots of climbers I vaguely knew. Jeff-I saw Ryan the kid who was climbing Bullet the New Sky when we were on it. He remembered both of us making the comment, "You guys crank!" Overall a fun day.

Re: The Shed 'O Pain
 

For time:
100 Burpee pull-ups
19:43

Elbow RX

Re: The Shed 'O Pain
 

[QUOTE=Tim Babcock;902930]Participated in the Akron U. bouldering comp. I had a really good time. I'm not sure how I did because I left when the first flight was over. The manager said he would send me the results. Saw lots of climbers I vaguely knew. Jeff-I saw Ryan the kid who was climbing Bullet the New Sky when we were on it. He remembered both of us making the comment, "You guys crank!" Overall a fun day.[/QUOTE]

Dude, that's awsome.

Re: The Shed 'O Pain
 

Saturday: gator
Sunday: snapper
Today: beaching it, will give the SI joint a small test by walking on beach...

Tim, did you get the results from the comp?
Jeff, are you feeling better yet?

Re: The Shed 'O Pain
 

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

5 additional problems with 10 ring dips in between.

Short fingerboard WOD

I placed 6th out of 58 competitors at the bouldering comp.