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Jeffrey Fortuna 02-14-2011 05:16 PM

Re: The Shed 'O Pain
Monday 2-14-2011
4 laps breaststroke warmup,
30min. freestyle, breathing on both sides every third stroke,
4 laps breaststroke cooldown
Warmup 1mi. @6.5mph, 1% incline,
4x .25mi. @10mph, 1% incline, .25mi. @3.5mph (walk)

JT, I'm finally starting to feel better after two weeks. Still don't have a lot of energy. Wish I could "beach it" for a couple of days.
Tim, nice job on the comp!

Tim Babcock 02-15-2011 04:52 PM

Re: The Shed 'O Pain
400m run at 10mph at 1% incline
3 minutes rest
800m run at 10mph at 1% incline (tough!)
3 minutes rest
400m run at 10mph at 1% incline

Jeff, I'm glad you're feeling better.
JT, How's the hip treating you? Sounds like you're enjoying yourself on your vacation.

JT Kalnay 02-15-2011 07:02 PM

Re: The Shed 'O Pain
Tuesday 2-15-2011

75f and sunny in Florida.

Tim, awesome job on the comp.
Jeff, glad to hear you are feeling better.

I have been able to walk on the hip, it is still sore, and my left leg falls asleep a lot b/c of the swelling on the nerve. Once again, more time for recovery...
Luckily there is a whole big ocean (and a heated pool) to swim and float in.
Do I really have to come back to Ohio? Really?

Jeffrey Fortuna 02-16-2011 04:38 PM

Re: The Shed 'O Pain
Tuesday 2-15-2011
5mi. @ 6.7mph (9min/mi), 1.0% incline

Double under practice, about 25 total. I'm never going to get the hang of these.

5x 3min. small chainring/21, 3min. big chainring/21

Calves cramped really bad half way through the bike.

Wednesday 2-16-2011
250m freestyle warmup,
10x 50m all out (46-49sec/50m),
250m freestyle cooldown

Tim Babcock 02-16-2011 04:43 PM

Re: The Shed 'O Pain
Double Under Helen
50 Double Unders
21 KBS 1.5 Pood
12 Pull ups
3 rounds

Elbow RX

JT Kalnay 02-17-2011 09:15 AM

Re: The Shed 'O Pain
Wed 2-16-2011

Walked 3.0 hours, got sunburnt, ain't life grand.

Th 2-16-2011
Flying home from Florida. Tired legs, (see 3.0 hour walk on wednesday...)

We all have them. Where did they come from? How do we enhance the ones that are beneficial? How do we diminish the ones that are not beneficial? On this trip I have been thinking a lot about habits. Many of us do many of the same things over and over and over, without even thinking about it. If you analyze your day, you will likely discover these habits. For example, every morning when I sit in a certain chair in my house I reach for the bowl of candy that is located within arms reach. This is a habit. It is a complex habit, b/c it requires buying the candy, putting it in the bowl, placing the bowl "just so" and then mindlessly reaching for the candy in the bowl. This habit could be diminished in many ways (e.g., not buying the candy, not putting it in the bowl, not putting the bowl within reach, and so on). There are also good habits. For example, every time I go to the gym in my building I walk up and down the 5 stories of stairs. I could take the elevator, but am in the habit of taking the stairs.

So, how much of fitness or fatness is just habit? This is something to think on. And what habits could we alter? For exmaple, when we get in the car to drive to work, do we mindlessly listen to the radio? Or do we have a motivational CD or educational CD (e.g., foreign language) in the player? Habits....

What useful habits do you have?
Can other people benefit from those habits?

This morning, I tried to start a new habit. 5 air squats and 5 push ups immediately upon getting up, before anything else intervenes. It's not much. But it is a start. 5 mght turn to 10 to 15 and so on, and all before my shower in the morning and before going to work and before anything else can interrupt the positive habit. Maybe this is an easy way to start a new habit?

Tim Babcock 02-17-2011 04:55 PM

Re: The Shed 'O Pain
Warm Up:
1 boulder problem
10 Burpees
5 rounds

1 boulder problem
5 rounds

1 boulder problem
10 one-legged squats to box(alternating)
5 rounds

15 minute fingerboard WOD
worked in:
10 GHD situps
10 Back Extensions
5 rounds

Profound narrative on habits, JT. Rings very true.

Jeffrey Fortuna 02-17-2011 05:46 PM

Re: The Shed 'O Pain
Rest Day!

Making a pot of Paleo chili :)

JT Kalnay 02-18-2011 07:26 PM

Re: The Shed 'O Pain
Friday February 18, 2011

6 air squats, 6 push ups, 12 hours of work, WELCOME HOME!!!!

JT Kalnay 02-19-2011 06:18 PM

Re: The Shed 'O Pain
Saturday February 19, 2011

swam 1050 in 24:08 (why 1050? b/c it is 1/4 of an IM)
walked 38 minutes all out on uneven terrain with some hills

two hours of active basketball coaching

am visiting the SoP tomorrow.
I hope pukey ain't hangin' out there these days....

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