Re: The Shed 'O Pain
 

Tuesday 10-26-2010

a.m. workout
15 minutes at 15%
ten muscle up attempts yielding ten "not yets"
two rounds of Cindy (OMG, how did I ever do 20?)
walked up ten stories

p.m. planned workout
climbing routes at KC

Re: The Shed 'O Pain
 

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

then..,
Moon fingerboard strength workout

Re: The Shed 'O Pain
 

Wednesday

Rest day

Thursday
a.m. workout
16 minutes at 15%
kb swings:
10x10#, 25x25#, 15x35#, 15x40#
walked up ten stories


p.m. workout
training for climbing at CRG.

Re: The Shed 'O Pain
 

Friday
Rest Day before big sends on Saturday!

Thursday p.m.
traversed the wall at CRG a few times then did 5 of the 9 boulder league problems. didn't even try the other 4 b/c the falls would have been unacceptable for my hip. then did fingerboard work, pullups, and slab footwork.

Re: The Shed 'O Pain
 

New River trip with Jeff. Stayed in a nice cabin with the family. Saw some old friends. Weather was perfect and the climbing was even better.
Went to Bubba on Friday and TR'd with Lisa
Golden Escalator 11a-twice
Brown Out 11d-twice
Saturday-Endless-Climbed with Jeff
Warmed up on George of the Gorge 5.9
Tried Jesus and Tequila twice. I was very close. Fell off after the crux because I was so pumped!
After a long rest I redpointed "Bullet the New Sky." Jeff and I have been talking about getting back on it. We finally did. We both did great. Classic Route.
We finished up on "Drug Virgin." A short, kinda fun route.

Sunday
Warmed up on "Lunar Debris."
Finally redpointed "Jesus and Tequila." Woo Hoo! As the new guidebook says, "Getting pummeled on 'Jesus and Tequila' is rite of passage for every New River Climber."

Jeff got on it for the first time. He did quite well.

Re: The Shed 'O Pain
 

Tim, Great job on the redpoint!! I've been on that route-very hard.

Re: The Shed 'O Pain
 

Saturday

Climbed many routes, then, rescued a kid from a crevasse.
Saw Rick and Kerry and Chris at Hinckley.

Sunday

Walked a couple of miles. Did lots of outdoor work.


Today

17 minutes at 15%.
10x floor to overhead with 75#
walked up 11 stories, walked down one

Re: The Shed 'O Pain
 

OHS 95#
Ring Dips
GHD situps
10-9-8-7-6-5-4-3-2-1
Forgot to time this wod. Tried to move at a good pace.

Re: The Shed 'O Pain
 

Tuesday a.m.

17 minutes at 15%
3 rounds of Cindy in 3:15 (last time only managed 2)
walked up 11 stories, walked down one.

planned for p.m.... deadlifts

Re: The Shed 'O Pain
 

Tuesday p.m.

Deadlifts
3x95
3x135
3x185
3x225
3x275
2x325
2x345
1x365

Bench Press
100x45# as fast as possible...

Sit Up Machine
25 reps

Re: The Shed 'O Pain
 

Tuesday 11-2-2010
Run:
The last run of the CVNP fall trail running series. A 3.5 mile run through the hilly trails around Kendall Lake. They divided us into age groups and staggered the start for each group. I finished in 30:50, 08:48 min/mile pace. Not a great time for 3.5 miles, but I don't know how accurate the distance is.

Re: The Shed 'O Pain
 

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

Re: The Shed 'O Pain
 

Wednesday 11-3-2010
Climb:
Bouldered at Kendall. Did all the boulder problems on the back wall except one new one. The finish is just crazy big. I did get the one hard problem I had been working. Also worked on a very, very, very thin problem on the edge of the cave. Definitely a cheese grater session. I really doubt that it has gone.

Re: The Shed 'O Pain
 

Wednesday November 3rd

Traversed at CRG.
Got 6 of the 9 "boulder league" problems.
Repeated some of last weeks problems.
Did lots of systems work.


Off the grid for the next ten days, "out west" alpine climbing.

Re: The Shed 'O Pain
 

20 Double Unders
6 Muscle Ups
20 Wall Ball Shots
5 Rounds
19:22

Re: The Shed 'O Pain
 

Thursday 11-4-2010
Run:
Treadmill intervals, 1% incline:
5min @ 6mph, 5min @ 7mph,
4min @ 6mph, 4min @ 7mph,
3min @ 6mph, 3min @ 7mph,
2min @ 6mph, 2min @ 7mph,
1min @ 6mph, 1min @ 7mph

Have to fast for the next twelve hours for the blood test portion of my yearly "NASA Test Subject" physical.

Re: The Shed 'O Pain
 

Today's Project...

Re: The Shed 'O Pain
 

Bouldered at KC with Jeff today. Some good problems. Didn't stay too long.

Re: The Shed 'O Pain
 

Saturday 11-6-2010
Climb:
Bouldered at kendall with Tim. Did all the problems on the back wall three times except for the two traverses. Further shredded my fingers and nuckles on the crimper problem on the outside of the cave. Made good progress, but still no send.

Re: The Shed 'O Pain
 

"Filthy Fifty"
For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
31:10 PR Last PR was 33:47

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!

Re: The Shed 'O Pain
 

8 ring dips
8 KBS 1.5 pood
8 GHD situps
AMRAP in 12 minutes
7 rounds

Re: The Shed 'O Pain
 

Warm Up
1 Boulder Problem
10 WallBall Shots
5 rounds

1 Boulder Problem
5 Ring Dips
5 Rounds

1 Campus Board Lap
10 Push Ups
10 rounds

Elbow RX

Re: The Shed 'O Pain
 

LA Monday
San Jose Tuesday
Denver Wednesday
then home

What a whirlwind trip.

Lots of walking carrying my computer and other stuff.
Body weight exercises in hotel rooms.

Have travelled over 50k miles this year, 74 days away from home so far.
I just want to spend some time at HOME!!!

For the first time in a very very very long time, I have no travel scheduled at this exact moment!

Re: The Shed 'O Pain
 

1 easier Boulder Problem
10 Burpees
5 Rounds
I kept adding 5 pounds of weight to myself after each problem. 0, 5, 10, 15, 20.

4 X 4's
I chose 4 boulder problems and did each one 4 times as quickly as possible. A couple of minutes break after each set of four.

Elbow RX

Heading to the New this weekend. Anyone else?

Re: The Shed 'O Pain
 

Monday 11-15-2010
Run:
Treadmill intervals, 1% incline:
5min @ 6mph, 5min @ 8mph,
4min @ 6mph, 4min @ 8mph,
3min @ 6mph, 3min @ 8mph,
2min @ 6mph, 2min @ 8mph,
1min @ 6mph, 1min @ 8mph
Struggled to finish. I've got some kind of stomach thing going on. Had to run to the bathroom after the run.

Wednesday 11-17-2010
Climb:
Bouldered at Kendall. Two laps on the all the problems in the back, plus sent the crimpy problem on the outside of the cave (with the foot).
Still not feeling well. I'm going to have to skip West Virginia this weekend.

[I]A Petzel rep showed up at Kendall tonight. He had the new Grigri with him. It's basically the same as the old one but smaller and lighter. They also added a thumb catch to make it easier to pay out rope quickly and it can be used with ropes as thin as 8.5mm. They should be on the market in February or March of next year.[/I]

Re: The Shed 'O Pain
 

30 Muscle Ups
100 Kettlebell Swings 1.5 pood
14:56
Got through the muscle ups in 6:25. Rather slow on the kettlebell swings. What a simple yet effective exercise. Brutal.

Re: The Shed 'O Pain
 

Thursday 11-18-2010
Run:
Treadmill intervals, 1% incline:
5min @ 6mph, 5min @ 7mph,
4min @ 6mph, 4min @ 7mph,
3min @ 6mph, 3min @ 7mph,
2min @ 6mph, 2min @ 7mph,
1min @ 6mph, 1min @ 7mph

4x 5 pullups, 10 dips
3x 10 one leg squats on each leg

Re: The Shed 'O Pain
 

Friday 11-19-2010

Good luck at the NRG. I will be at the farm, and may travel to KC to climb routes, or may just stay in the barn and boulder and do Xfit.

BTW, this is day one of Paleo/Atkins.

It has to work this time.

I am not stopping until I reach 199.

Nothing can deter me.

Yeah though I walk through the Valley of Crappy Food I fear no Carb, for I am the MAN!!!

Re: The Shed 'O Pain
 

Not going to the New this weekend.:mad: Small family emergency. Will stay around the house and train.

JT, good luck with Paleo/Atkins. I will be pulling for you.

Re: The Shed 'O Pain
 

Friday 11-19-2010
Swim:
30 min. easy freestyle.

[I][I]Tim, I'm planning to go to Kendall for a couple of hours before I go to work tomorrow. You're welcome to join me (at Kendall, not at work) as always.[/I][/I]