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Jeffrey Fortuna 03-18-2011 02:32 PM

Re: The Shed 'O Pain
Friday 3-18-2011
4 laps breaststroke warmup,
45min. freestyle,
4 laps breaststroke cooldown.
10X 10 deadlifts (115lb), 10 pushups

JT Kalnay 03-18-2011 05:50 PM

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

Swam 1500 in 31:32.

Experimented with pushing hard off the pool wall b/c I have the indoor tri on Sunday. As a rule, when I swim in the pool, I just touch the wall and then turn around and start swimming again with no, or only a minimal push. I do this b/c there are no walls to push off from in an open water triathlon course. I've always wondered how much difference it made, b/c when you push off really hard you get at least 5m down the pool faster than if you were swimming. So at the start it made a lot of difference, about 10 seconds per lap. But then there was, as usual, the unanticipated consequence. Pushing off really hard in the water is kinda like doing a squat b/c water is really dense. So, after about 10-12 really hard pushes, my thighs started to get tired. Also, you have to hold your breath while you let the glide play out. But, you have just made an explosive movement equivalent to a squat. Therefore, you end up actually being MORE out of breath from the squat/push and breath hold than if you just touch and go. Overall, I was faster for the 1500 than normal, but not but that much. In conclusion, it was an excellent experiment, and one I am happy I did, b/c now I won't bother with the explosive push in the indoor tri, I willjust do my normal routine, and try just a little harder than normal b/c it is, after all, a competition.

JT Kalnay 03-19-2011 11:16 AM

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

TGU warmups.

Xfit games WOD 11.1
1 round, 30 dus, 5 gnd to overhead

The double unders were doubly hard, and I had rope issues.

Will try this WOD again in a month or so after I optimize a rope, drop another few pounds, and practice dus....

Also, did a little hangboard work, and then walked once around the farm.

Tim Babcock 03-19-2011 01:20 PM

Re: The Shed 'O Pain
Jeff and JT visited the "Shed" today.

Bouldered for about 90 minutes. Sent most of my problems. Jeff and I worked on a new problem for about 20 minutes. Has the potential to be a really good problem (burly). Watched JT complete the first Games WOD. He worked really hard.

Jeff and I then did Fran-Modified
Thrusters 65# 95 is RX
Pull ups
I liked using the lighter weight. I could keep moving through each exercise with stopping to rest.
Fun day!

JT Kalnay 03-20-2011 08:10 AM

Re: The Shed 'O Pain
Sunday March 20, 2011

Oberlin Indoor Triathlon for the Leukemia and Lymphoma Society

This was a very rewarding experience. It was a "participation triathlon" as opposed to a competitive triathlon, meaning that you could keep you score if you wanted to but many people didn't. Also, there were lots of kids and people who were doing their first triathlon as part of the charity event. The event raised about $1500 for the LLS, so well done to everyone. Particular thanks to the Oberlin Splash Zone who opened early and donated their facility for the event. Particular thanks also to Dr. Stori Miller for organizing and running the event. The event had just the right feel for the fund-raiser.

Now, that being said, you know I would be keeping score.....

Rode 10.1 miles in 30 minutes.
Exactly three minutes transition to walking (b/c that is exaclty how much time you got for the transition...)

Walked 2.0 miles in half an hour. I was walking a lot faster than I thought I could, generally if I walk more than 3 mph I become incapacitated. Maybe it was because it was a charity event....?

Swam 25 laps in 30 minutes. This is exactly the Ironman pace I want to set. It was effortless.

My heat went bike/walk/swim. It was really great to do the swim last, b/c you got to cool off in the water and then you were done. Usually you get your arms and core all tired from swimming and then you have to bike and walk/run. This order worked much better for me.

I was a little worried when I woke up b/c I had a lot of pain in my patellar tendons (see yesterday's post on flailing on double unders) and a lot of pain/stiffness in my neck & shoulder (see friday's post on pushing off too hard from the pool wall). But, once the event started, it was okay. Now, of course, I am a mission to find the Advil bottle and the couch!

Tim Babcock 03-20-2011 08:25 AM

Re: The Shed 'O Pain
30 Muscle Ups for time
9:53-I made sure I used full range of motion. Slowed my time down quite a bit.
Elbow RX

I went up the track and ran 1 400 meter run as fast as I could. 1:11. I am pleasantly surprised with my time. After I rested I ran 6 additional 100 meter sprints. Walked home.

JT-Good job on your event this morning. Sounds like a very worthwhile event.

Jeffrey Fortuna 03-20-2011 05:19 PM

Re: The Shed 'O Pain
Sunday 3-20-2011
Yesterday, bouldered at The Shed 'O Pain with Tim and Jt
Got a PR on Fran of 9:30. :)

50min. in The Pain Cave. Good threshold workout.

Everything hurts!

Chris John 03-20-2011 06:50 PM

Re: The Shed 'O Pain
Man you guys had a busy weekend, bummed I missed the shed on Saturday. JT, good job on pushing yourself at the indoor tri and thanks for competing in that worthwhile event; sounded like a good time.

Saturday was 8 hours of work patching walls at a buddys house, then the first outdoor bike ride of the season. I can see why people get on bike trainers during the winter. 25 miles in 1 hour 45 minutes around Peninsula. Pretty much hit the wall on two of the hills towards the end, but feel good today.

JT Kalnay 03-21-2011 07:08 AM

Re: The Shed 'O Pain
Monday March 21st, First Day of Spring

This will be a rest day if I am able to make it from bed to the couch with a stop at the Advil bottle....

Tim Babcock 03-21-2011 03:18 PM

Re: The Shed 'O Pain
3 TGU's each arm 15-20-35-45-53
5 Burpees
Boulder Problem
5 rounds

Pyramid Fingerboard Workout
Worked in 5 sets of 15 GHD situps and Back Extensions

Elbow RX

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