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-   -   The Shed 'O Pain (http://board.crossfit.com/showthread.php?t=55793)

JT Kalnay 03-16-2010 03:38 PM

Re: The Shed 'O Pain
 
Tuesday 3-16-2010

Warmup with 1,000m row

Four rounds of:
(
10 high lifts from ground, 95#
10 hang cleans, 95#
10 back squats, 95#
row 250m
)

Had some water then finished with 1,000m row in 4:14

Drew the ire of the gym owner b/c I got the workout all wrong and my high lifts were "awful" and were supposed to be "sumo high lifts". Oh well, maybe I should ask about what's written on the board instead of just jumping in. Then again, some days, after work, you just want to jump in throw some weights around and look for the heavy bag to work on sparring and visualization....

Jeffrey Fortuna 03-16-2010 07:45 PM

Re: The Shed 'O Pain
 
Tuesday 3-16-2010

42 min. swim
Not a great swim.

30 min. stationary bike @ 15.2mph AVG for 7.6 miles, 72%-78% HRmax
It was supposed to be 42 minutes, but I decided to reduce the time and up the intensity a bit. My quads and hams were burning by the time I finished.

I'm in week eleven of my sixteen week training plan, so I think it's time to start increasing my intensity now that my milage is where it should be.

JT Kalnay 03-17-2010 12:18 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Wednesday 3-17-2010

Another Rest Day.

Shoulder feels much better today, but tweaked something in the back.
So.... another rest day.

Thoughts on Intensity During Triathlon Training
For the first timer or relative beginner, getting the volume in is very important. Occasional (e.g., one per every 7 workouts) speed work (e.g., intervals, tempo rides, slightly higher intensity) can make the other 6 workouts at the desired race/survival/just-finish pace seem much easier b/c the top end gets moved up.

If you can ride 16 mph, 14 mph feels like less than max effort.
If you can ride 14 mph, 14 mph feels like max effort.
Going 16 mph occassionally can make 14 mph feel easier.
Also, going 16 mph occassionally makes it likely that you'll be able to go 16.5 mph as the top end after several 16 mph rides....

8x14 = 112
7x16 = 112

photo (look ma, no hands) (learning how to front rack at CrossFit Santa Clara)

Tim Babcock 03-17-2010 03:20 PM

Re: The Shed 'O Pain
 
1 Boulder Problem
10 Wall Ball Shots 20#
20 Rounds

Jeffrey Fortuna 03-17-2010 06:56 PM

Re: The Shed 'O Pain
 
Wednesday 3-17-2010

I did another hardware checkout on the zero-gravity treadmill today. Ran the same protocal as last Friday; 3mi/hr, 6mi/hr and 9mi/hr each for 60 seconds on the moon (1/6th G), on Mars (3/8ths G) and on Earth (1 G). The one G at 9 mph felt a little better today than it did last week. I felt it more in my lower legs today. For some reason, running on the eZLS (enhanced Zero-Gravity Locomotion Simulator) is hard on the lower legs.

Run 56min. (treadmill) @ 6.7mi/hr (6.25mi), 0.5% incline
78%-82% HRmax

Climbed with Brad for 2 hrs. Did all of our problems.

JT Kalnay 03-18-2010 06:56 AM

Re: The Shed 'O Pain
 
Thursday 3-18-2010

Changed my mind about a rest day yesterday.
Got home and jumped on the treadmill and did a progressive incline walk.
Started at 0 degrees of incline at 3.0 mph than increased the incline .5 percent every 1 minute until it was at 15 percent. Then stayed there as long as I could (four minutes) then backed it down 1 percent every minute until it was back to flat. That got my HR up and made a lot of sweat fly.

This morning, in the pool...
10x100 on 3:00, did all the 100s around 2:00, playing around with different blends of front crawl and breast stroke. The BS is slower, but much easier on my shoulder. I have to remember that the goal is to be able to do the 1.2 miles as fast and efficiently as possibly, without injuring myself during training or during the event. Oh it's complicated being a dinged up old athlete who still wants to do things.

Tim Babcock 03-18-2010 02:17 PM

Re: The Shed 'O Pain
 
15 Deadlifts 135#
400 meter run
15 GHD situps
5 rounds: 18:45
Heading to the New this weekend!

JT Kalnay 03-18-2010 03:30 PM

Re: The Shed 'O Pain
 
Thursday 3-18-2010 (pm workout)

crazy warmup (1000m row, bear crawling, lunges, iron cross stretch, scorpion stretch)

21-15-9 of:
snatch 85#
burpees (which turned into Canadian hip get ups)
14:30

cooled down with a finger board workout.

Hope you have a good time at the NRG.
The weather is shaping up for you, especially fri/sat!

Jeffrey Fortuna 03-18-2010 05:45 PM

Re: The Shed 'O Pain
 
Thursday 3-18-2010

56min. swim continuous

Decided to skip the 112min. bike tonight. I've got a long workout (70min. run & 70min. swim) planned for tomorrow so I wanted to get some rest tonight; it's been a hard week.

Have a great time at The New this weekend Tim.

JT Kalnay 03-19-2010 01:53 PM

Re: The Shed 'O Pain
 
Friday 3-19-2010

65F and sunny in Cleveland, in MARCH, wow.

Took advantage and went outside for a one hour ride during which I covered 15.8 miles at a nice casual pace. And, got my second sunburn of the year. Some of us just never learn do we????


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