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Jeffrey Fortuna 09-21-2010 06:44 PM

Re: The Shed 'O Pain
Tuesday 9-21-2010
Bouldered at Kendall for a little bit. Only did about a dozen problems. I got there kind of late and I wanted to get to bed early tonight.

JT Kalnay 09-22-2010 06:47 AM

Re: The Shed 'O Pain
Tuesday 9-21-2010

20 minutes of trail walking in CVNP.

Climbed routes at KC.

Was very very tired from the 30 minute swim on monday and the all-day volunteering on sunday.

Going to swim intervals today....

Tim Babcock 09-22-2010 04:43 PM

Re: The Shed 'O Pain
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells -These were killer!
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

I won't be able to make the New this weekend. Too much going on. Have fun!

JT Kalnay 09-23-2010 07:30 AM

Re: The Shed 'O Pain
Wednesday September 22, 2010

Swam 9x50m on 1:30, all under 60, fastest was 51.
Last time I did this workout it was 8x50m, all around 60, so this was better.

Then did 1 hour walk on beach at Mentor Headlands with Sue. Very nice.

Did I read your post correctly?
That you are not going to the NRG this weekend?

Will you still be going?

Does anyone have Rick's phone number or email address?

Tim Babcock 09-25-2010 01:11 PM

Re: The Shed 'O Pain
Climbed at Hinckley with Jeff and Rick. 23 routes. Great day.

3 95#
3 100#
3 105#
3 110#
3 115#
1 120#

Elbow RX and 4 X 10 GHD situps

Jeffrey Fortuna 09-25-2010 02:42 PM

Re: The Shed 'O Pain
Friday 9-24-2010
45x 50m in 01:00:00, 2:40 min/100m avg. pace.
I need to get that up to 50 laps in one hour.

Saturday 9-25-2010
Climbed with Tim and Rick at Hinkley.

Did 13 routes, fell a few times on Snoopy left, Banana Left and Norms version of Banana. The rock was perfect. Couldn't ask for a better day at Hinkley.

10 miles in 01:25:23, 8:27min/mi avg. pace.
It was a little cool and a little windy, but was still a good run.

JT, I found this great website called "Triathlon Conversion Calculator" for calculating pace and converting from metric to imperial (see below).


Tim Babcock 09-26-2010 07:58 AM

Re: The Shed 'O Pain
400 meter run
21 kettlebell swings 53#
12 pull ups
3 rounds

I was hoping to break 10 minutes. Someday I would love to break 9 minutes. More kettlebell swings with various weights and more 400 and 200 meter intervals needed.

Jeffrey Fortuna 09-26-2010 04:45 PM

Re: The Shed 'O Pain
Sunday 9-26-2010
9 rounds in 20 min. of
5 Pullups,
10 Pushups,
15 Squats

30 min stationary bike

Jeffrey Fortuna 09-27-2010 05:50 PM

Re: The Shed 'O Pain
Monday 9-27-2010
100m breaststroke, 100m freestyle Warmup
10x 100m every 2:30
100m breaststroke cooldown
The first 100m was 1:58 and around 2:20/100m after that, just enough to catch my breath.
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
in 48:21
At 142 lbs, the 135 lb deadlift is about 93% of my body weight.

P.S. I can't lift my arms.:shrug:

Tim Babcock 09-27-2010 06:12 PM

Re: The Shed 'O Pain
10 boulder problems with...
3 TGU's each arm 10-20-35-45-53
5 burpees
5 rounds

Moon Fingerboard Workout

Jeff: Dude, you are going to be sore!:holysheep:
Nothing like slowly getting back into it.

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