Power Squat Cleanapalooza

(compare to Aug 17)

With a continuously running clock do one power squat clean 95/45 the first minute, two power squat cleans the second minute, three power squat cleans the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

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Back in the Saddle

By, Lizz Bennett

 

Up until a few months ago, I thought my bike was perfect.  Sleek, fast, and light; it did me very well in my shorter races. But during my half Ironman in August, I sprained my sacrum and it took me 3 months to recover 100%.  All due to poor bike fit. (If you would like more details on the pain I went through, please refer back to my poem “An Ode to My Sacrum”, really one of my better pieces of writing.)

 Now this bike was measured and specifically designed; custom built…for someone else.  Although she and I seemed similar enough, small centimeters and tiny angles equal huge differences in body positioning.  That equals a big gamble in comfort and efficiency.

 You can spend $350 on a bike fit that will give every detail you ever wished for about how a bike should fit you.  By the way, that is how it should work-you don’t fit the bike, it should be adjusted to fit you.  A bike fit this detailed involves measuring every angle of your body, every length, it will tell you every option for maximum power and that can make the difference between first and second place.

 I’m not interested in getting first or second, or even 103rd place, I just want to race without back spasms and swelling.  So I opted for the $50 bike fit at Biker’s Edge in Kaysville, Utah.  Within an hour we had my problems figured out.  Here is a picture of Tyson measuring my height, and other angles of my body on a computer scanner.

 

 Afterwards we adjusted the seat height and the distance of the aero-bars from my shoulders. I got on the bike and we measured the angle of the bend in my knee and then the angle of my knee over the crank in the pedal.

 

 After an hour of measuring, adjusting, fitting different stems to the saddle and bars, getting on and off I could feel a world of difference. Here is what I looked like in aero-position before the bike fit.

 
 

And this is after…

  

 I see the biggest difference in the angles of my elbows in relation to my shoulders.  My seat was raised as well.  I am not down as much and probably not as aerodynamic, but the pressure in my lower back was relieved almost immediately. 

After months and months apart, my bike and I have been reunited, I’m not dreading the miles ahead of us anymore.  But only the miles will tell me if these adjustments are enough.  I am going to try these changes for a week and reevaluate how I feel.  1 hour and $50 bucks well spent.

Comments

[Jen L.]

took a break on round 14 but finished 14 on round 15. Thats all I had in me!

[Suzanne Martin]

got through 10 and took a break and did one more 10 before I gave up!

[ashlan]

made it to 11 with 40lbs., from 12 to 17 did 6 a set. Did two of those 6 sets with only 30.

[BrianS.]

Oh my hell! 95 lbs sure got heavy fast. Only got 11 rounds but that was one more than last time. Did 5/round for the remeinder of the 20 min. My legs are just plain tired now.

[Judy B]

13 rounds at 35 lbs (two more rounds than last time at same weight). Way to go Christine for getting to 15 rds at 45 lbs after plowing through the snow just to get there!

[Jill Toone]

11 rounds 45 lbs

[Amanda cella]

13 rounds, this one wasn't bad until about round 7 then I could barley get out of a squat!!

[Court]

SUCK!
16 rounds
Thanks Meg.

[Troy H.]

I read this last night and REALLY didn't want to come today. But now that it's over I'm glad I did. 12 rounds @ 95lbs which is 2 more than last time.
Way to go Court, impressive!

[Lemon]

3000 yds in the pool

Rnd 14 with 45#

[Dave F]

Did 12 rounds @ 100 lb. That's one more than last time.
Troy - I'm still not to the "Glad" point yet.

[meg]

17 rounds! It was great to work out with everyone at 9:30, I almost missed out. Good work fitzoners.

[Kath]

15 rounds! Ouch! Working out next to Meg and Kris can give you a bit of a complex!! You guys rock!

[FitZoner]

13 rds rx'd. +5 per round for 5 more rounds thanks to Liz and Kat. 18? WOW.

At round twelve I wasn't sure I'd get out of the squat. Thanks for the encouragement nooners.

I'm with Dave. Not sure I'm thankful for the numbness in my legs.

[kris]

16 rnds @ 45#, thanks to Neil, Julianne and the 9:30 class!! Thanks for the support. That was hard, I would have stopped at 15 if it weren't for you, and Meg still going! My legs will be rubber the rest of the day, but felt good today! Love FZN!

Wow! 18 rds Kat and Liz?!

[Juliann]

16 rounds (SO close to having 17!) at 45 lbs. Legs are pretty much non-functional still...

[tree]

14 rounds

[Marcus Walton]

13 rounds completed, 5 reps on sets 15-20.

[Tara Walton]

15 rounds 2 better than last time. Completed 4 more rounds with 8 reps. That is a tough one. Hope I can walk tomorrow.

[Denise]

14 rounds.

[Carlita]

17 rounds
1 minute break and did 18
next time I'll get 18!!

[matt]

it's great to be back, but I can't believe how fast you loose your fitness. I made only 9

[Craig C]

95lbs - 10 rounds. Totally hit a wall

[mariana]

completed at home with dumb bells. 14 rounds.