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

JT Kalnay 03-23-2010 06:51 AM

Re: The Shed 'O Pain
 
Tuesday 3-23-2010

Sucrets x 10
Nap x 2
Sneezes x 100
Blowing nose x 100
Claritin x 1

"Rest" day....

Any correlation with yesterday's TWO max efforts?
Or is it allergies?

Jeffrey Fortuna 03-23-2010 07:21 PM

Re: The Shed 'O Pain
 
Tuesday 3-23-2010

Interval run
4x 5 min. @ 8 mph (7.5 min/mi), 0% incline, 73%-83% HRmax

25 min. swim continuous, worked hard the whole 25 minutes.

JT, I can bring a guest to LifeTime 4 times/year. Tuesdays and Thursdays are bad (there is a swim class in the lap pool from 7:00-8:00 pm). I've been doing my long swim on Fridays; the place is pretty empty. Let me know what days/times are good for you; I'm pretty flexible.

I'm hopeing to fit in Tuesdays WOD:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

and Sundays WOD:
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Sounds like fun and very doable for me.

Jeffrey Fortuna 03-24-2010 02:17 PM

Re: The Shed 'O Pain
 
Wednesday 3-24-2010

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up (it was more like shoulders-to-bar)
Box jump, 30 inch box
GHD sit-up

I wasn't able to time it because I had to stop twice due to some guy taking my box.

34 min. run (treadmill) 6.7 mph (about 9 min/mi), .5% incline, 77%-79% HRmax (the goal was to stay below 80%)

Tim Babcock 03-24-2010 04:12 PM

Re: The Shed 'O Pain
 
1 Boulder Problem
3 Muscle Ups
20 rounds

JT Kalnay 03-24-2010 05:41 PM

Re: The Shed 'O Pain
 
Gentlemen,

Those are some awesome WODs. Good job.
Today's WOD for me was similar to yesterdays...
Clarition x2, nap x2, sneeze x100, blow nose x200.
Lost track of time (see Claritin x2).

Jeff,
Assuming I feel better by then, how about Friday 3-26 after work?

Tim,
Any thoughts about NRG for 4/3? You'll be there en famille right?

Jeffrey Fortuna 03-24-2010 06:20 PM

Re: The Shed 'O Pain
 
Quote:

Originally Posted by JT Kalnay (Post 758322)
Gentlemen,

Those are some awesome WODs. Good job.
Today's WOD for me was similar to yesterdays...
Clarition x2, nap x2, sneeze x100, blow nose x200.
Lost track of time (see Claritin x2).

Jeff,
Assuming I feel better by then, how about Friday 3-26 after work?

Tim,
Any thoughts about NRG for 4/3? You'll be there en famille right?

JT, I hope you're feeling better soon, and if so, Friday would be fine with me. I am planning to swim any way, so you are more than welcome to come along and laugh. I typically get there by 5:00 pm, but let me know what time will good for you and I will plan to meet you at the entrance at that time so we can get you a guest pass.

Tim Babcock 03-25-2010 12:59 PM

Re: The Shed 'O Pain
 
Back Squat 135#
HSPU
GHD Situps
10-9-8-7-6-5-4-3-2-1
24:35

Jeffrey Fortuna 03-25-2010 05:52 PM

Re: The Shed 'O Pain
 
Thursday 3-25-2010

Swim 34min. continuous

4x 3min. run @9mph (6.39min/mi), 0% incline with 2min. rest between intervals.
Heart rate went from 68%HRmax to 87%HRmax during each interval (I guess I need to work harder to get above 90%HRmax).

I felt good today; I could have done another workout, but this is supposed to be a recovery week, so I decided to take it easy and get some much needed rest.

JT Kalnay 03-26-2010 07:59 AM

Re: The Shed 'O Pain
 
Thursday 3-25-2010

Claritin x2
Sucrets x4
Naps x1
Sneezes x50
Blowing nose x50

So, feeling MUCH better.

Jeff... see you at the front door of LT at 5 pm to swim.

Tim... Shed 'o Pain on Sunday? 10 a.m.?

JT Kalnay 03-26-2010 05:30 PM

Re: The Shed 'O Pain
 
Friday 3-26-2010

Swimming at Jeff's gym....

Congratulations Jeff on a remarkable swim makeover.
Your progress is a real credit to how hard you have worked on it.
I have zero doubts that you will be able to make the 2.4 miles under the cutoff. I also konw that the Olympic at Maumee will be a piece of cake.

Our teaching points from today were...
Being careful not to cross over in front with the hands.
Trying to keep the head from getting buried.
Keeping the feet in the slip stream.
Learning the second stroke to help navigate and deal with rough water and to give the primary stroke a rest. During a 1500m (olympic) swim people get by with just one stroke and a few rest and sighting strokes here and there. In the full IM (2.4 miles) swim, that second stroke will be a big deal in helping prevent cramps, dealing with leaking goggles, being able to get a drink or gel halfway, stretching a muscle that is getting tired, and so on. That second stroke helps out most if it has some gliiiiiiiiiiiide.......

Please consider doing some four 20x50 on the two minutes workouts in April.
And, maybe one or two 10x100 on the three minutes workouts in May.
These'll really tune you up for the first week of June Olympic.

Concerning practicing with the pull buoy on longer swims.
The main reason to practice with the pull buoy on longer swims is to simulate the support from the wetsuit. After a couple hundred yards a swimmer's form can start to degrade. In my case (and yours) this leads to being less horizontal on the top of the water and starting to swim "uphill". When we have our wetsuits on we never lose horizontal and never swim uphill. So, especially on long swims, we need to be sure to be training our arms to pull in the plane on which we will be swimming during the event. The pull buoy helps us stay horizontal and thus simulate the wetsuit.

Again, congratulations on your truly impressive improvements.
We'll need to shoot another reservoir video and compare it to last year's and then do a split screen to highlight just how much better you are.

Tim,
I wouldn't have believed it if I hadn't seen it with my own eyes.
You won't even recognize the new human torpedo.


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