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Re: The Shed 'O Pain
Tuesday June 28, 2011 pm
Leg Press 3-3...-3 from 20# up to 300# adding 20# per iteration 1x320 1x340 1x360 1x380 (barely) failed at 400 did 30 seconds on wobble board in between iterations |
Re: The Shed 'O Pain
10 sprints up reservoir hill. Walk down to recover.
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Re: The Shed 'O Pain
Wednesday June 29, 2011
a.m., swam 100s, one with the gloves on p.m., GTOs, standing on one leg, and walking lunges (ought to be a barfer) Did you guys decide on nrg/rrg yet? |
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Warm Up
1 Problem 10 Burpees 5 Rounds Pyramid Fingerboard Workout Elbow RX Leaving tomorrow to climb two days at NRG. |
Re: The Shed 'O Pain
Jt, I'll be at The New Friday, Saturday, Sunday and Monday.
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Re: The Shed 'O Pain
Thursday June 30, 2011
Stand up paddleboarding at Bradstreet Landing in Rocky River. Which means lots of swimming wind sprints to chase down the paddleboard. Also did surfboard swimming wind sprints to train for surfing. Swimming in the pool does little, if anything, for surfboard swimming. The arms are really out to the side and you can't rotate around your hips like you can when you're swimming in the pool. I think the only way to train for surfboard paddling is to paddle a surfboard.... |
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Canada Day
Rest day (12 hours editing Wounded Warriors) Saturday July 2, 2011 Long walk in a beautiful park stopping occassionally to swing a weighted club... |
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1 Attachment(s)
Friday and Saturday-Went to New River with family. Met Jeff and friends for climbing.
Thursday evening the family and I took a hike down to Summersville Lake from our campsite. Pretty tough hike. We were rewarded with great views and awesome swimming. I also did a little deep water traversing. Fun!!! Friday we climbed at Summersville. The main focus of the day was Narcissus 12a. After much work all three of us sent. Steep, pumpy and fun! Saturday we went to Endless. Jeff and I warmed up and jumped on Positron (12a). We both sent(repeat for me). Next we jumped on Le Futurist (12b). I had a decent onsight attempt. Got through the lower slap crux clean but then had to work out the arete farther. Felt really hard on the onsight attempt. Jeff jumped on it next and did really well. If he jumps on it soon and in good conditions he will send for sure. On my second attempt I sent it. Great route! Another Endless Wall classic. Today 10 KBS 53# 20 Push Ups 20 Double Unders 10 Rounds About 45 minutes. I kept the intensity at about 75%. JT did a workout and then did some [B]heavy[/B] deadlifting. He also did some hamming it up for the camera. Stay tuned. |
Re: The Shed 'O Pain
2 Attachment(s)
Sunday July 3rd, 2011
ten swings of every KB in the SoP, with 3 DL in b/w each set of swings. then..... deadlifted up to 390, failed on first attempt, got it on the second. I want LOTS OF RAW MEAT!!!!! |
Re: The Shed 'O Pain
3 TGU's each side 15-20-35-45-53
5 Burpees Boulder Problem 5 Rounds 1 Boulder Problem 10 GHD situps 10 Back Extensions 5 Rounds 1 Boulder Problem 5 HSPU (strict) 5 Rounds 1 Boulder Problem 10 one-legged squats-alternating to a 16" box 5 Rounds Elbow RX |
Re: The Shed 'O Pain
Friday July 4th
Helped set up food pavillion. Judged parade. Very long walk in a hilly park occassionally swinging a weighted club (8 over par). Volunteering in pop tent 5-10... Wounded Warriors came out today: [url]http://www.amazon.com/Wounded-Warriors-ebook/dp/B005A1GHLA/ref=sr_1_12?ie=UTF8&m=AG56TWVU5XWC2&s=digital-text&qid=1309809265&sr=8-12[/url] |
Re: The Shed 'O Pain
Treadmill Run
Warm up 2.5 minutes @ 4.0mph-1% incline 2.5 minutes @ 6.0mph-1% incline 30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10 Workout 60 seconds work + 60 seconds rest - 8 rounds @ 7.0mph-12% incline 5 minute walking cooldown I got this workout from [U]Enter the Kettlebell[/U] by Pavel I plan on doing this workout once a week gradually increasing the intensity. Jeff, I would love to hear how the rest of your weekend went. |
Re: The Shed 'O Pain
Tuesday July 5th, 2011
Active Rest Day Did one DGU ( a TGU but with a dumbell... ) on each side, starting at 5# and going up as high as I could, adding 5# each time. 5-10-15-20-25-30-35-40 up and down 45 up only 50 up only (PR) 55, failed on both sides requiring dumping the dumbell b/c it got too far out to the side on the stand up part (note to self, do not try to share the same space as the kettlebell.....:yikes:) |
Re: The Shed 'O Pain
Trip report July 1-4, 2011
Friday: Personal Pronoun 5.9 warmup Chewy 5.10b onsight Narcissus 5.12a redpoint Saturday: George of the Gorge 5.9 warmup Positron 5.12a redpoint Le Futuriste 5.12b top rope Sunday: Roadtripped to Grayson Highlands in Virginia with Lena and Dan Brayack. Dan is doing the guide book for Grayson, so he took a bunch of pictures of us doing a various problems, mostly v3 and v4. It's a pretty new, undeveloped bouldering crag with some good problems. The rock is VERY sharp, so we didn't do a lot of climbing. Monday: Immaculate Combustion 5.10d I set the draws for Lena, but she bailed after the second clip. Lead it again to get my draws back, then we went home. The rock was soaked from the humidity, making climbing absolutely misserable. |
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Wednesday July 7, 2011
Swam 100s. (going to try a long swim soon..) Nice trip reports. |
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1 Boulder Problem
5 Burpees 5 Rounds Weighted Pull Ups 3 0# 3 10# 3 20# 3 30# 3 35# 3 40# Pyramid Hangboard Workout Elbow RX |
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Thursday 7/7/11
a.m., swam 1000m p.m., burpee pullups... |
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"Morrison"
50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood 39:59 |
Re: The Shed 'O Pain
Thursday July 7, 2011
p.m. 50 burpees, 7:10 rest 50 jumping pullups 2:31 rest 15 seconds on, 15 seconds off, plank, x10 6 donuts, 5:23 (d*mn it!) |
Re: The Shed 'O Pain
Thursday 7-7-2011
I know this is nuts, but I'm headed to the Red this weekend. I'm such an idiot!:shrug: |
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Tim; great time on "Morrison"!!!
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Saturday July 9, 2011
a.m., walked one hour up and down at Hinckley p.m., Xfit Games Open WOD #1 AMRAP in 10 minutes 30 du, 15 gto 75# made 2 rounds & 17 dus, finished the third round in 12:32 compare to first try at this WOD on 3-19-11 in the SoP (1 round + 30dus + 5gto) got in 10 more gtos and 17 more dus. The dus were easier, but the GTOs were harder. Am 6 pounds lighter today doing this than I was on 3-19-11. |
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1 Attachment(s)
Saturday July 9, 2011
Witnessed at Hinckley! needs a caption.... |
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Climbed at Hinckley with Rick and JT. O-Wall. Did all 3 versions several times. Fun.
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Sunday July 10, 2011
Karen: 13:41, with elbows touching outside the thighs on each rep, with the sand filled b-ball instead of the big ball. The big ball makes my elbows hurt... Then did some OHS practice (was this a good idea after Karen???) Going to play 18 this afternoon in the heat to train for N.C.! |
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4 HSPU
8 KBS 2 pood 12 GHD situps AMRAP 8 minutes 5 Rounds Elbow RX |
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Sunday July 10, 2011
rode TWO laps around the farm with Emma (age 7), Elli (age 8) rode one lap, and Eve (age 5) made half a lap. way to go girls!! played 18 in the heat, was able to avoid "coming over the top" most of the day, and shot 4 shots better than friday on the same course. man it was hot... |
Re: The Shed 'O Pain
Just got home from probably the worst climbing trip I've ever been on. The first route on Saturday, Trad Sucker, felt hard and it was only a 5.11c. I ended up redpointing it on the second go, but it was a bad omen for the rest of the weekend. Next I got on Twisted 5.11b, that I had top roped last trip to the Red, and redpointed it first go. Next got on Ale 8 one 5.12b at the mother load. It was all I could do to go from bolt to bolt. I did all the moves but in no way did I feel like I could send it. On Sunday I got on a 5.10 something to warmup and couldn't get past the first bolt. I tried three times but my head wouldn't let me pull over the low bulge. I got so ****ed at myself that I wasn't able to climb the rest of the day. All I could think was "I hate over hanging routes." I never want to go to the Red again. I HATE IT!
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Re: The Shed 'O Pain
Monday July 11, 2011
Swam 1100m in 26:47 using the pull buoy b/c my thighs, hips, and lower back wouldn't work after yesterday's Karen then biking then golf. @Jeff, sorry to hear about the RRG trip. Sounds like NRG trips where 1/2 the time is spent at the cirque and the other half is spent on either side of the cirque are likely in your future. Or, at the RRG, there is Military wall, which has some really nice face climbing about 40 yards away from some crazy overhanging RRG stuff. The motherlode is only one of hundreds of crags at the RRG, there are other crags where there are NRG-like face climbs very near to more RRG-overhanging-pockety stuff. For example, there is Autograph 11a (crazy RRG overhanging crap) right beside Apopleptic Chick from Missouri 10b, NRG face climb. Both of these climbs are 100 yards from a very nice wall that has both Jill-like 12a face climbs and Lena-like overhanging RRG monsters. So, before you go the next time, and you know you're going again..., let's get into my guidebook and pick an area that will accomodate both your styles... |
Re: The Shed 'O Pain
2 TGU's each side (every kb in the shed-5-10-10-15-20-35-45-53-72) took the 72# kb outside!
1 Problem 9 rounds + 1 additional problem to make it an even 10. Fingerboard Workout 45 Minutes Afterwards I tried some HSPU on my parallettes (thanks Jeff). I did better than I thought I would. Fun. Jeff, I'm sure the heat didn't help the climbing. This fall the rock will feel magical after climbing mid summer. I also agree with JT's advice. |
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@Jeff,
Next time you are at the RRG, try this area. [url]http://www.rockclimbing.com/routes/North_America/United_States/Kentucky/East/Red_River_Gorge__Climbing_/Sore_Heel/[/url] Jill onsighted Crack the Whip and said "This is like being at the New, not like being at the Red" (after spending a few days dealing with the overhanging pocket fests at Motherlode and other areas). There is a new 13b arrete that is a 5 star classic near Crack the Whip, and several warmups in the area. Also, if the kids are there, there is a 40' 5.5 at Left Field that is about 100 yards away from sore heel. A beautiful 5.10 warmup (Apopleptic Chick) and a heinous overhanging 11a (autograph) on the same crag (for people who like to warmup on heinous overhanging stuff). The approach for sore heel is very moderate, and there are NRG-like climbs near RRG like climbs. So, before giving up on the RRG, and all the "benefits" it may have to offer, please consider exploring this sore heel area. I was able to climb comfortably there with climbers who were solid at 5.5, and with climbers who were onsighting 13s... Also, it gets much less traffic than other areas (except the 5.5 sport route, b/c it is a favorite "first lead" for new sport leaders). |
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@JT
The climb I self-destructed on is Girls Gone Wild...WOO!, a 5 star 5.10d at Shady Grove just down from from the wall you are talking about. We actually walked past all of those routes, that Lena has already done, on our way out. I seem to be incapable of warming up on anything overhanging. By the third failed attempt at this easy warmup, I was so upset with myself that I couldn't even control my breathing. I don't loose my temper often, but when I do, it wreaks me for the whole day. I still don't feel well the next day.:ranting2: |
Re: The Shed 'O Pain
It's only 4.5 hours to Mount Nemo... (don't forget your passports and lonnnng stick clip)
Less than vertical limestone, dead vertical limestone, overhanging pockets (for Lena), to nearly crazy undercut roofy limestone (for sharma). [url]http://www.verticalaim.com/joomla/[/url] warm up on this route... [url]http://www.rockclimbing.com/routes/North_America/Canada/Ontario/Golden_Horseshoe/Mount_Nemo/The_Central_Zone/Nicorette_87679.html[/url] then try this route [url]http://www.rockclimbing.com/routes/North_America/Canada/Ontario/Golden_Horseshoe/Mount_Nemo/The_Central_Zone/Climb_Story_1973.html[/url] and then try this route [url]http://www.rockclimbing.com/routes/North_America/Canada/Ontario/Golden_Horseshoe/Mount_Nemo/Central_Wall_Area/Enchiridion_2004.html[/url] |
Re: The Shed 'O Pain
Treadmill Run
Warm up 2.5 minutes @ 4.0mph-1% incline 2.5 minutes @ 6.0mph-1% incline 30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10 Workout 60 seconds work + 60 seconds rest - 8 rounds @ [B]7.1[/B]mph-12% incline 5 minute walking cooldown Felt hard. |
Re: The Shed 'O Pain
Tuesday July 12, 2011
Played 9 holes in 4 over, should have been under par... Climbed 10 easy routes and 1 moderate route. I am still sore from Karen and OHS practice on Sunday. |
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Tuesdsay 7-12-2011
Climb: 10 rounds of: 1 boulder problem, 5 pull-ups, 5 dips |
Re: The Shed 'O Pain
Wednesday July 13, 2011
Swam 100 meter repeats, all but one were under 2:00. Am really feeling that workout already... |
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6 Muscle Ups
10 OHS 95# 5 Rounds 14:30 Heading to Summersville tomorrow with Rick for a couple of days. |
Re: The Shed 'O Pain
Wednesday July 13, 2011
p.m., "ran" once around the block in 5:07 mapmyrun.com said it is .47 miles then did 100 bench presses then worked dip practice (assisted dips, weights) man am I sore from this morning's swim, and I usually don't get sore until the day after... |
Re: The Shed 'O Pain
Wednesdsay 7-10-2011
Run: 3mi. slow. I didn't even wear a watch. I am really out of shape.:( |
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