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Old 10-09-2010, 05:57 AM   #531
JT Kalnay
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Re: The Shed 'O Pain

Saturday October 9, 2010

Heading home from Joshua Tree.

The attached picture is my right knee two and a half days later...

Compare the color and swelling above the knee to the undamaged shin below the knee.

Did lots of climbing, lots of hiking, and took one twisting, cheese grater fall off a slab that ended at a large chicken head...

It'll heal.
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Old 10-09-2010, 10:49 AM   #532
Tim Babcock
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Re: The Shed 'O Pain

"Ryan"
7 Muscle Ups
21 Burpees
5 rounds
17:47

JT, Ouch! I hope all is well.

Ordered and received a Moon Fingerboard. Not that I really needed it, but something new and exciting to get my motivation going.
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Old 10-09-2010, 04:25 PM   #533
Jeffrey Fortuna
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Re: The Shed 'O Pain

Saturday 10-9-2010
Run:
7.4 miles in 59:46, 8:01 min/mi avg.
Legs had no zip.

Following the Hawaii Ironman as it happens.

http://live.ironmanlive.com/Event/Fo...d_Championship

Jeff's sweet potato beef stew: :stir:

1-1/2 lbs serloin or extra lean stew meat cut into one inch pieces.
Put the beef in a bowl and add one cup of sweet red wine and 1 Tbs. balsalmic vinegar. Let sit as long as you can.

Add about 1 Tbs. of olive oil to a 4 qrt. pot.
Add 2 cloves of garlic, minced.
Add 4 onces of Pancetta, 1/4 inch dice. (Trader Joe's has Pancetta already diced ready to go)
Add 1 large or 2 small green bell peppers chopped into 1 inch pieces.
Add 1/2 cup onion, chopped.
Add 1 Tbs. dried parsley flakes.
Add a couple of turns of salt and pepper.

Sautee over medium heat until it starts to brown on the bottom of the pan.

Add the beef, wine, balsalmic vinegar and one medium carrot sliced thin.
Bring to a boil, then cover and simmer for 30 minutes.
Add 2 sweet potatoes peeled and cut into 1 inch pieces.
Simmer covered for another 30 minutes.

Makes 4 servings.

(It is very important to listen to Dean Martin and Louis Prima while you cook this.)

Last edited by Jeffrey Fortuna : 10-09-2010 at 04:39 PM.
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Old 10-09-2010, 05:59 PM   #534
Jeffrey Fortuna
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Re: The Shed 'O Pain

Results of the men's Hawaii ironman:
1 8:10:37 4 McCormack, Chris Burraneer NSW AUS 51:36 1:43 4:31:51 1:58 2:43:31
2 8:12:17 1:40 3 Raelert, Andreas Drage GER 51:27 1:54 4:32:27 2:05 2:44:25
3 8:13:14 2:37 23 Vanhoenacker, Marino Jabbeke BEL 51:33 1:59 4:31:00 1:58 2:46:46
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Old 10-09-2010, 07:18 PM   #535
Jeffrey Fortuna
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Re: The Shed 'O Pain

Results of the women's Hawaii ironman:
1 8:58:36 102 Carfrae, Mirinda Brisbane QLD AUS 55:53 1:56 5:04:59 2:18 2:53:32
2 9:06:00 7:25 150 Steffen, Caroline Mooloolaba QLD AUS 55:57 2:01 4:59:23 2:53 3:05:47
3 9:10:04 11:29 130 Dibens, Julie Boulder CO USA 53:50 1:56 4:55:28 2:39 3:16:12
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Old 10-10-2010, 11:53 AM   #536
Tim Babcock
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Re: The Shed 'O Pain

Climbed at Hinckley with Jeff. O-wall. 12 routes. Jeff forgot his shoes. Bummer. Thanks for the belays and the
stew.

Later...
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
135# for all sets.

Elbow RX
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Old 10-11-2010, 03:49 PM   #537
Jeffrey Fortuna
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Re: The Shed 'O Pain

Monday 10-11-2010
WOD:
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
3, 14, 3, 6, 6 = 32

Bike:
30min stationary bike.
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Old 10-12-2010, 05:04 PM   #538
Tim Babcock
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Re: The Shed 'O Pain

1 boulder problem
3 TGU's each arm 10-20-35-45-53
5 Burpees
5 rounds

Moon Fingerboard Workout

"Tabata This" tomorrow!

Really good stew Jeff!
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Old 10-12-2010, 05:47 PM   #539
Jeffrey Fortuna
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Re: The Shed 'O Pain

Tuesday 10-12-2010
Run:
About 5 miles on the trails in the Cuyahoga Valley National Park. Day two of a six race trail running series sponsored by Fleet Feet Sports.

Tim, I'm glad you like the stew. I made a Paleo chili Sunday night. It was good, but it needs a little work.
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Old 10-13-2010, 02:59 PM   #540
Tim Babcock
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Re: The Shed 'O Pain

"Tabata This"
Air Dyne(instead rower) Indicator Load @ 5.5
Squat 17 17 17 17 15 14 13 15
Pull Up 7 7 7 7 7 7 7 7
Push Up 10 10 10 10 10 10 10 10
Sit up 13 13 13 13 13 13 13 13
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