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Jeffrey Fortuna 12-31-2010 11:02 PM

Re: The Shed 'O Pain
Friday 12-31-2010
4 laps breaststroke, warmup
30min. freestyle, (breathing on both sides every third stroke)
4 laps breaststroke, cooldown
1mi. @ 6.7mph, 1min. rest,
1mi. @ 6.8mph, 1min. rest,
1mi. @ 6.9mph, 2min. rest,
1mi. @ 7.0mph, 2min. rest,
1mi. @ 7.1mph

60 minuntes on a stationary bike is pure torture.

Tim Babcock 01-01-2011 10:11 AM

Re: The Shed 'O Pain
Thursday 12/30/10
Bouldered at Planet Rock with Jeff and Kent. Felt like I bouldered well. Sent many good problems. Fun day!

"Jack" -Modified
Complete as many rounds as possible in 20 minutes of:
75 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 20 inch box
9 Rounds

Elbow RX

Jeffrey Fortuna 01-01-2011 03:12 PM

Re: The Shed 'O Pain
Saturday 1-1-2011
5mi. @6.5mph, 1% incline

5 handstand push-ups, 10 one leg squats, 15 pull-ups,
AMRAP in 20 min.

5 rounds in just over 20 minutes.

JT Kalnay 01-01-2011 08:10 PM

Re: The Shed 'O Pain
Saturday January 1st, 2010

Cindy, 10 rounds, 12:06

An hour on the bike isn't so bad if you have a good book to read.

At least there are no cars or pick-em-up trucks to run you over or dogs to chase you or flat tires to get or red wing black birds to dive bomb you or tar to melt or spokes to break....

JT Kalnay 01-02-2011 09:55 AM

Re: The Shed 'O Pain
Sunday January 2nd, 2011

"Jackie" (sorta)

AMRAP in 20 minutes:

75# push press (too light)
35# KBS (just right)
10" box jump (just right)

10 rounds in 19:35...

Also, watched some seriously hard bouldering!

Tim Babcock 01-02-2011 09:55 AM

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

Bouldered for about an hour. Did a few of my harder problems.
Moon Fingerboard
10 sets of 5 seconds on small crimp. On the minute with 12 push ups between each set. 120 total.

Elbow RX

Jeffrey Fortuna 01-02-2011 02:05 PM

Re: The Shed 'O Pain
Sunday 1-2-2011
4 laps breaststroke, warmup
45min. freestyle, (breathing on both sides every third stroke)
4 laps breaststroke, cooldown
1mi. @ 6.8mph, rest as needed,
1mi. @ 6.9mph, rest as needed,
1mi. @ 7.0mph, rest as needed,
1mi. @ 7.1mph, rest as needed,
1mi. @ 7.2mph

The swim felt good, I'm starting to get the hang of breathing on both sides. The run was a struggle. Legs were exhausted.

Tim Babcock 01-03-2011 03:38 PM

Re: The Shed 'O Pain
3 rounds for time of:
Run 400 meters
30 Overhead squats, 65 pounds
21 Pull-ups
I wasn't sure what my time would be, but I think that's a pretty decent time. I know my legs are wobbly and my stomach is nauseous.

JT Kalnay 01-03-2011 06:59 PM

Re: The Shed 'O Pain
Rode 16.0 in 63 minutes.
50 minutes of constant pace and 13 minutes of 30 seconds on 30 seconds off. First intensity on the bike in quite a while.

I am light headed and pukey from reading about 400m followed by OHS. Isn't there some other workout that involves 400s followed by exercises, oh yeah, that's right, the sk*** ***k workout.

Jeff, nice job starting the mile repeats .1 up from the time before.
Got intervals or Tabatas scheduled? In the pool? On the treadmill?

Jeffrey Fortuna 01-03-2011 07:09 PM

Re: The Shed 'O Pain
Monday 1-3-2011
Warmup 1mi. @6.5mph, 1% incline,
4x .25mi. @10mph, 1% incline, .25mi. @3.2mph (walk)

9x 10 overhead squats with 65lbs.
2x 10 kettlebell swings with 44.1lb. KB
I was trying to do todays WOD, but I couldn't remember the last exercise, so I started doing kettlebell swings. I didn't get to finish the kettlebell swings because the trainer who owned them took them away.:(

2x 2min. on each gear, small chain ring, 28min. total (my trainer only has a seven speed cassette). Thanks Kent for the workout idea.

I need to sit down and work out a schedule. I'm kind of playing it by ear right now, just to see how I feel and find out what needs work. Any suggestions are greatly appreciated.

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