The Shed 'O Pain

[Jeffrey Fortuna]

Tuesday 9-21-2010
Climb:
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]

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]

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
23:37

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

[JT Kalnay]

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.


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

Jeff:
Will you still be going?

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

[Tim Babcock]

Climbed at Hinckley with Jeff and Rick. 23 routes. Great day.

Later...
Presses
3 95#
3 100#
3 105#
3 110#
3 115#
1 120#

Elbow RX and 4 X 10 GHD situps

[Jeffrey Fortuna]

Friday 9-24-2010
Swim:
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.

Run:
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).

http://www.bx3.com/phil/tri/tricalc.asp

[Tim Babcock]

"Helen"
400 meter run
21 kettlebell swings 53#
12 pull ups
3 rounds
10:26

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]

Sunday 9-26-2010
Cindy:
9 rounds in 20 min. of
5 Pullups,
10 Pushups,
15 Squats

Bike:
30 min stationary bike

[Jeffrey Fortuna]

Monday 9-27-2010
Swim:
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.
WOD:
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.

[Tim Babcock]

10 boulder problems with...
3 TGU's each arm 10-20-35-45-53
5 burpees
5 rounds

Then...
Moon Fingerboard Workout

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