Re: The Shed 'O Pain
 

Wednesday 9-8-2010

Rest Day!

[I]Spent the day resting and packing my gear for the trip. I'm planning to leave early tomorrow morning, about six o'clock. I forgot to get Canadian currency, so I'm hopeing I can get some money exchanged at the border.

JT, good luck with your HIM this weekend! Judging by the workout times you've posted, you should do great. I'll see you guys when I get back!:)[/I]

Re: The Shed 'O Pain
 

Karen
150 Wallball Shots 20# ball to a 10' target.
13:47
Legs are wobbly.

Good luck to both JT and Jeff this weekend. I'll be thinking about you (Disturbing thought I know).

Re: The Shed 'O Pain
 

Thursday September 8, 2010

Jeff: you are going to do great in Montreal.
Just to get to the starting line healthy and with a reasonable expectation of finishing is the accomplishment. Now you just get to "enjoy" the experience of doing the event. You really embraced the process, the learning, everything. Please drive carefully, and then prepare a detailed trip report about the event. Congratulations.

Tim: yes I understand about the jelly legs after the WB shots.


Today's WOD:
Fly to San Francisco, Drive to Half Moon Bay, do some work at bookstore in Half Moon Bay, drive to San Jose, work out at Crossfit Santa Clara with Jason Khalipa. His new facility is very nice, the nicest CrossFit facility I have ever visted (except for the Shed 'o Pain of course)!

Warmup:
wall ball, push press, wall ball clean and jerk, ohs,

Workout:
tabata situps (ouch)

4 rounds of 30kb swings (53#) in 1 minute, 1 minute rest
if you didn't make the 30 swings in 1 minute, then during the 1 minute rest you had to do burpees to make up the difference. (ouch)

Re: The Shed 'O Pain
 

[QUOTE=JT Kalnay;840177]Thursday September 8, 2010


4 rounds of 30kb swings (53#) in 1 minute, 1 minute rest
if you didn't make the 30 swings in 1 minute, then during the 1 minute rest you had to do burpees to make up the difference. (ouch)[/QUOTE]

That would crush me! What a good way to train for Helen though. I may try this tomorrow.

Re: The Shed 'O Pain
 

I did the 30 kettlebell swings (53#) in one minute with one minute rest. As suspected, I got crushed. It took me 62 more seconds than allowed, so I did 62 burpees as punishment. There is no way I could have done burpees during the one minute rest period. Good workout. I owe you one JT.;)
Elbow RX

Re: The Shed 'O Pain
 

Thursday September 9, 2010

Crazy hard workout at Jason's Facility today.

Dave Castro, Rob Orlando, and others were there today also.

They were filming a documentary of an East Coast meets NorCal CrossFit and just happened to be there today.

WOD:

crazy hard warmup...

3-3-3-3-3-3-1 press
45-65-85-105-125-145-165-185

5 rounds, for time:
10x push press 135#
20x box jump 24"
(8:34)

Jason was really encouraged by the fact I could do box jumps.
He remembers vividly when I came to his old facility after the hip replacement and couldn't do a box jump. ANd then I did a box jump in his place, with his coaching and encouragment. So to see me crank out 100 24" box jumps today made his day as a trainer.

Fly back to Ohio tomorrow.

Re: The Shed 'O Pain
 

Climbed at Hinckley today with Rick.
Main Wall 20 Routes

Good job completing the half iron man, Jeff!

Re: The Shed 'O Pain
 

7 HSPU
7 40# dumbbell thrusters
7 knees to elbows
7 185# deadlifts
7 burpees
7 kettlebell swings 53#
7 pull ups
5 rounds
29:12
Modified from Saturday's WOD "The Seven"

JT is going for a swim today. Good Luck. I'm curious to see how the Kalnay boys do.

Re: The Shed 'O Pain
 

Saturday 9-11-2010
Montreal Demi Esprit (half ironman) Triathlon
(unofficial results.,ie. according to my watch)
06:10:22 Total Time 70.3 mi
00:52:09 Swim 1.2 mi
00:08:01 Transition 1
02:55:02 Bike 56 mi
00:07:41 Transition 2
02:07:27 Run 13.1 mi

The swim was a disaster. The water temperature was about 20 deg C (70 deg F), which is much colder than I am used to. As soon as I got in the water, I couldn't breathe. It took me about 1/4 mile of breaststroke to get warm enough where I could get my face in the water and swim freestyle. I lost a ton of time because of that. Before I got to the turn-around, I was frozen. My arms and legs were completely numb. I almost fell over getting out of the water because I couldn't feel my feet. I struggled to get my wetsuit off without any feeling in my hands and I was shaking so badly I could barely get my bike shoes on.

The bike course, The CIRCUIT GILLES-VILLENEUVE is the site of Montreal's FORMULA 1 GRAND PRIX. Twenty laps on the smoothest pavement in Canada. I had gone ten laps before I regained feeling in my hands. Just about that time, I decided to make a pit stop on the back stretch. When I got back on the bike, I couldn't believe how tight my legs had gotten from that short stop. Then I realized, I must have bumped my brake caliper because it was rubbing on the rim. I had gone a whole lap with my brakes on. Once I solved that problem, the bike went pretty well. However, my legs were pretty much toast by the end. These guys did a great job with logistics. Every athlete had two timing chips; one on their ankle (more on that later) and one on their bike. The one on the bike counted the laps done on the Circuit so they could anounce of the loud speaker how many laps each rider had remaining. Very cool!

The run was basically four laps around the rowing basin (plus a little extra to get the milage). I felt pretty good, considering, for the first two laps (7.5 miles). On the third lap, my legs started to die. I slowed down a lot. I had to stop early in the third lap to re-adjust my ankle timming chip, because it had worn a hole in my ankle. That was one of only two times I had stopped other than at the water stops. Then as I finished the third lap, I heard a beautifull, feminine voice, with a slight French accent, calling my name. I looking up to see a gorgeous thirty-something redhead trying to give me a wrist-band signifying my last lap. God, what a magnificent sight! At the next water stop I stopped for a minute to stretch my legs and it seemed to help becasue I was able to pick-up the pace again until the final stretch to the finish. I already knew that I wasn't going to make my goal of finishing under six hours, but I gave it my all to finish strong.

All-in-all, it was a great race! I have never voluntarilly suffered this much before in my life. I'm pretty happy with my performance, but I also see how much harder I need to work. I would definintely like to do another half ironman. As for doing a full ironman, I'll have to see how the next HIM goes before I make that decision.

Re: The Shed 'O Pain
 

Jeff,

Congratulations for handling the adversity on race day. Freezing cold water, a raw spot due to the ankle bracelet, riding with the brakes on, ...

I feel your pain about the water. I had almost exactly the same experience. The water was 63F, so cold it took your breath away and made it impossible to swim anything but heads up breast stroke for 15 minutes. Then, some face down breast stroke was possible, and finally some face in front crawl. Also, the water was murky, and it was completely overcast, so it was very dark. The combination of freezing cold, irregular choppy water, murkiness, and overcast was almost overwhelming. If it hadn't have been a relay I would have quit. Still, I pulled off a 45 minute 1.2 mile swim, which is amazing considering it was 80% breast stroke. Only one of the legs of the swim allowed face in the water front crawl. It was very dissapointing. I also got very motion sick from the irregular motion of the water.

Then, my brother got misdirected on the bike course and did 77 miles instead of 56. He had crushed the first 90k in 2:39, so we would have been in or near the lead of the relay race if the course officials hadn't misdirected him. He was going so much faster than the people around him they thought he was a pro in the full ironman, not an age grouper in the half.

Then my other brother did a 1:32 half marathon in the sun and wind. That, combined with my brothers 2:39 would have given us the victory. But, it was not to be...

Overall, it was a good experience to do something with my brothers, but a huge challenge due to the inexperience and or limited mental capacity of the race organizers. They did several things that I have never seen at a triathlon or marathon. I will never sign up for one of their events again.

Now Jeff, about that red headed French Canadian woman....