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Jeffrey Fortuna 04-20-2011 05:45 PM

Re: The Shed 'O Pain
Wednesday 4-20-2011
47 laps (25yard pool) in 56min. About 1.3 miles, a little more than 1/2 IM distance. It felt hard after not swimming for three weeks.

JT, please give my congrats to your brother. Sub 3 hours is fantastic! Sorry about the typo; it was supposed to be 115 lbs.

Thanks for all the congrats on the CRG comp results. I had a great time, and I'm sad it's over. I'm very pleased with my performance. Every climber who finished ahead of me is really strong.

I am not looking forward to climbing alone this weekend. Tim is going to The New and Lena is going to The Red, and I am stuck here in Cleveland.:(

JT Kalnay 04-20-2011 06:57 PM

Re: The Shed 'O Pain
Wednesday April 20, 2011

Worked up to single rep max on press and pull down.
135 press (which ranks just above "novice" for my body weight)
14 plates on pulldown (no-one has a rank for that)

Worked on dips, which was a big surprise, b/c I thought I could do dips, but I wasn't able to get a single full range of motion dip. That might be related to the inability to get a muscle up.

Worked toes to bar. Couldn't actually get my toes or feet to hit the bar, could only get my shins to hit the bar. It was really odd. And, to get my shins to hit the bar I had to remember to throw my head back. I can get my toes to touch the rings when I try this on the rings, but couldn't do it on the bar. This is a mystery...

So Jeff, why aren't YOU going to the RED???????

Jeffrey Fortuna 04-21-2011 09:02 AM

Re: The Shed 'O Pain
Thursday 4-21-2011
Did a hardware check-out on the zero-g treadmill this morning. Just a little walking and running at 50% bodyweight and 100% bodyweight, just to make sure the systems were functioning properly before the study starts in May.

JT, I am not going to The Red because I am an idiot! I am scheduled to work this weekend and I am playing at church Saturday night. Maybe next weekend.

Tim Babcock 04-21-2011 09:03 AM

Re: The Shed 'O Pain
Warm Up
Double Unders
KB Snatches
Box Jumps-Working up to 42"

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
6 Rounds even

I agree with Norm about the power cleans. They were very difficult. I would do 3 reps, rest, and then do 2 more. The toes to bar weren't too bad. I used JT's tip about looking back. I was able to get a good rhythm going. I feel pretty good about 6 rounds.
I am headed to the New tomorrow. The weather does not look too good. I'll do what I can.
I hope everyone has a nice Easter!

Norm Swann 04-21-2011 03:09 PM

Re: The Shed 'O Pain
Tim, nice job on the workout. 6 rounds is awesome!
I hope you have a good climbing trip; it's been an awful spring weather wise.

JT Kalnay 04-22-2011 05:44 AM

Re: The Shed 'O Pain
Thursday April 21, 2011

biked 66 minutes.

Jeffrey Fortuna 04-22-2011 05:49 PM

Re: The Shed 'O Pain
Friday 4-22-2011
2k row, 8:57 (I love my c2:))
21-15-9 reps of
Squat thrusters, 65lbs.

Tried a couple of toes-to-bar. It wasn't pretty.

JT Kalnay 04-23-2011 12:18 PM

Re: The Shed 'O Pain
Friday April 23, 2011

Rest Day

Saturday April 24, 2011

Swam 2.4 miles in 1:44
alternated FS and BS, even mixed in 8 laps of back stroke.
Could have gone farther, could not have gone faster.
Having two water bottles at the pool helped with the foot cramping, they didn't cramp up until about 1:30, instead of their usual onset around 75 minutes...

Jumped out of the pool, sucked down three gels, biked 10 minutes, walked 10 minutes.

Am headed for the couch!

Jeffrey Fortuna 04-23-2011 03:01 PM

Re: The Shed 'O Pain
Saturday 4-23-2011
Bouldered at CRG with Lena (her trip got canceled).:)

JT Kalnay 04-24-2011 09:14 AM

Re: The Shed 'O Pain
Sunday April 24, 2011

The Shed 'o Pain was closed this Sunday, so I improvised in the Puke Palace (a.k.a. my father-in-law's barn, a.k.a. the "barf barn").

Ten rounds of:

5 x 95# thrusters
5 x ring pullups
50 single unders

Then worked on agility drills.

Tomorrow will be the dreaded north stairwell stair climb, am going for one more round than last time! ( circuits on April 11 in 20:04. need to get to twenty circuits in two hours to be able to commit to some mountain climbing out west this summer).

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