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Jeffrey Fortuna 02-11-2013 05:52 PM

Re: The Shed 'O Pain
Monday 2-11-2013
C-Town CrossFit

Group Warm-up.
2 rounds of:
1 minute ME Burpees
2 minute ME Double-unders
1 minute AMRAP 3 Dislocates + 5 OHS PVC

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps 24/18

Post time.
** 25 minute time limit.

I did 4 rounds plus 8 wall climbs. Those things really kicked my butt. I was finally able to get my kipping toes-to-bar down. Did all of them unbroken, but also ript my hand again.

Later at home:
30min. on the stationary bike.:eek:

JT Kalnay 02-11-2013 06:36 PM

Re: The Shed 'O Pain
Monday February 11, 2013

burpees, pushups, pullups, pvc OHS, squats, deadlifts, thrusters, ring dips, chest to bar pullups, a little bit of everything.

Achilles is still tender.

Jeffrey Fortuna 02-12-2013 06:49 PM

Re: The Shed 'O Pain
Tuesday 2-12-2013
Ran for 30min. (about 9:45min/mi pace)

Bouldered at CRG for 1.5 hrs. Sent a good crimpy problem in the cave.

Tim Babcock 02-13-2013 04:44 PM

Re: The Shed 'O Pain
2 problems
10 burpees
5 rounds

2 problems
5 Strict HSPU (Last rep on the last set I had to kip. Shameful.)
5 rounds

1 problem
10 GHD sit-ups
6 rounds

Did all my problems twice. 26 total. Productive night.

Jeffrey Fortuna 02-13-2013 06:01 PM

Re: The Shed 'O Pain
Wednesday 2-13-2013
C-Town CrossFit

Group Warm-up.
Jump Rope (1 min intervals of):
Running in Place
Left foot/Right foot Jumps

For time.
4 rounds of:
25 Slam Balls 30# (Rx 30/20)
25 KBS 45# (Rx55/35)
Then, 50 Wall Balls 14# (Rx 20/14)
4 rounds of:
25 Burpees
25 Double-unders
Then, 50 Sit-ups

DNF: Did 18 of the second set of burpees at the 30 min. cut-off.

Just didn't have any zip today. Not a productive night.

JT Kalnay 02-13-2013 06:33 PM

Re: The Shed 'O Pain
Wednesday February 13, 2013

Burpees on the left coast...


Tim Babcock 02-14-2013 05:17 PM

Re: The Shed 'O Pain
Mobility Work
5 pull ups
10 push ups
15 air squats
3 rounds

EMOM for 10 minutes-2 Front Squats
95, 105, 115, 125, 135, 145, 155, 165, 175, 185-no misses:)

Then EMOM for 10 minutes-2 strict ring muscle ups
0, 5, 10, 15, 20, 20, 20, 20, 20, 20
For the last 5 minutes I went to one muscle up on the 30 seconds.

Finished up with 1 bar muscle up on the 30 seconds for 5 minutes. These felt easy after the 20# ring muscle ups.

Great narrative JT! I could visualize the whole scene playing out.

Jeffrey Fortuna 02-14-2013 07:36 PM

Re: The Shed 'O Pain
Thursday 2-14-2013
Didn't do a lot today. Ran for 30 min. at the rec center.


Bouldered at CRG for a little bit. Spent more time setting a problem for Lena than climbing. It was an easy jug haul that I taped with pink tape and drew little hearts on the tape. Then I put chocolate truffles in all of the jugs. At the start holds I wrote, "climb the route to get your treat." Do you think that was sappy enough?

I laughed my butt off! When I got to, "Right now Tim and Jeff are wincing,..." I was totally wincing, because yes, I know what was coming. I would have paid to see that.

I'm planning to climb at CRG with Kent this Saturday at 10:00. Are you in?

Jeffrey Fortuna 02-15-2013 03:45 PM

Re: The Shed 'O Pain
Friday 2-15-2013
C-Town CrossFit

Tabata for 2 minutes each mvmt.
(Alternating exercises)

AMRAP in 20 minutes of:
Run 200 meters
20 Toe-to-bar
20 OH Bumper Plate Lunges 35# (Rx 45/25)
20 Bumper Plate Ground-to-Overhead 35# (Rx 45/25)

3 full rounds plus,
Run 200 meters
16 Toe-to-bar

JT Kalnay 02-15-2013 07:23 PM

Re: The Shed 'O Pain
Thursday February 14, 2013

Walked two or three miles pulling my luggage through airports.

Friday February 15, 2013
(Thrilled to be back at CTown)
Tabata pushups, squats, burpees, dislocates, jump rope to warm up.

20 minutes to find max DT complex
95-115-135. The 135 was as close as I've come to passing out while doing CrossFit.

70 SDHP in 12 minutes

JT Kalnay 02-16-2013 11:51 AM

Re: The Shed 'O Pain
Saturday February 16, 2013

Walked 1 mile around the farm to get loose.

Five rounds of:

OHS (pvc to 18" box, pvc to 12" box, pvc no box, 45# bar to 18" box, 45# bar to floor)
Muscle up attempts (0 for 50)
HSPU attempts (0 for 50)
KBS (20# horizontal, 20# overhead, 45# horizontal, 45# overhead, 45# overhead)

Achilles is feeling better so....

Then tried jumping up and touching the mesh on the basketball hoop.
Then tried jumping up and touching the backboard
Then tried jumping up and touching the rim.

Used to be able to dunk...

Jeffrey Fortuna 02-16-2013 01:00 PM

Re: The Shed 'O Pain
Saturday 2-16-2013
Bouldered at CRG with Tim and Kent.

Warmed up with some jump rope work,
running in place,
left/right foot hops,

Climbed most of the problems in the cave including the crimpy paisley one. Finished with a couple of hard problems in the front.

At home:
Front squats:
5- 65#
5- 75#
5- 85#
3- 95#
3- 115#
3- 125#
1- 135#
1- 145#
1- 155#

JT Kalnay 02-16-2013 03:54 PM

Re: The Shed 'O Pain
Saturday February 16, 2013 (later in the afternoon)

Feeling the effects of 50 failed muscle up attempts and 50 failed HSPU attempts and really working hard on the mobility of the OHS.

Really feeling the effects....


Tim Babcock 02-16-2013 06:13 PM

Re: The Shed 'O Pain
Climbed at CRG with Jeff and Kent.
Felt like I climbed pretty good. Sent many good problems. Climbed for nearly 3 hours. Really enjoyed crushin it with Jeff again. He is climbing strong. I think the Crossfitting has done his climbing a lot of good.

JT Kalnay 02-17-2013 08:29 AM

Re: The Shed 'O Pain
Sunday February 17, 2013

Rest Day

(note to self, 50 failed MU attempts and 50 failed HSPU attempts are too many...):wallbash:

Jeffrey Fortuna 02-17-2013 02:57 PM

Re: The Shed 'O Pain
Sunday 2-17-2013
Rest day?

Went to CRG and set a problem in the cave. Not too bad. Phillip Lutz Sent it on the second go.

A nice surprise was seeing Norm there. Good talking with him today.

Tim Babcock 02-17-2013 04:19 PM

Re: The Shed 'O Pain
Mobility Work
Burpees, a round of Cindy, bar muscle ups, and dubs as a warm up. Jeff told me about Carl Paoli video on bar muscle up progressions. Practiced a few of those.

Push Jerk
5 95#
5 105#
5 115#
3 125#
3 135#
3 145#
1 155#
1 165#
1 175# miss-The bar slid down my shoulders a bit during the dip. This caused me not to be able to drive it off my shoulders.

Met Con
"Double Under Helen"
50 Dubs
21 KBS 1.5 pood
12 pull ups
3 rounds
8:45 PR

Tim Babcock 02-18-2013 11:10 AM

Re: The Shed 'O Pain
Mobility Work
10 short sprints at 80 to 90%.

1 Problem
5 burpees
10 Pronators
5 rounds

1 problem
5 pull ups
10 push ups
15 air squats
5 rounds

12 campus board sets

Worked in Back Squat
5 135#
5 155#
5 175#
3 185#
3 195#
3 205#
1 215# Felt very heavy! Stopped there.

JT Kalnay 02-18-2013 02:54 PM

Re: The Shed 'O Pain
Sunday February 17, 2013

Got all jacked up watching Danica win the pole at Daytona.
So I went down and walked 1.4 miles on the treadmill at 15%.
The CrossFit Games were on ESPN (again).
I saw that the competitors really had very wide stances for their thrusters and squats. So I tried some wider stances. Wider stances make it MUCH easier to get to the bottom, but don't necessarily make it easier to get out of the bottom.

Monday February 18, 2013
At Ctown
Barbell complex warmup (deadlifts, hang squats, OHS, snatch balance)

4 8 minute AMRAPs with 2 minutes in between each.
This was 40 minutes of hell.

8 snatches (95#), 40 single unders (made 2 rounds)
8 power cleans (125#), 20 pullups (made 2 rounds + 8 + 11)
8 thrusters (75#), 20 situps (made 2 rounds + 8)
8 SDHP (75#), 20 burpees (made 2 rounds)

Tim Babcock 02-19-2013 05:55 PM

Re: The Shed 'O Pain
Worked out with Eric at the Field House.
1 round of Cindy
Mobility Work

I still hate thrusters, but I wanted to get some work in before the Open on them.

Met Con
Couplet for time.
Bar muscle up 10-8-6-4-2
Burpees 20-16-12-8-4

Buy out
5 sets of 5 of Glute-Ham Raises.

I watched Eric bust out a front squat workout that not many crossfitters could finish. Legit.

Jeffrey Fortuna 02-19-2013 07:41 PM

Re: The Shed 'O Pain
Tuesday 2-19-2013
Ran at the rec-center for 30 min. Still a very slow pace, but it felt a little better today.

Then, bouldered at CRG for about two hours. I didn't have a lot of zip today. I tried to send the route I set on Sunday, but even though I was able to stick the hard move repeatedly, I was not able to move off it.

I wonder what tomorrow's WOD will be...

Tim Babcock 02-20-2013 04:54 PM

Re: The Shed 'O Pain
2 Problems
3 TGU's 35-45-53-61-72
5 rounds

2 Problems
12 GHD Sit-ups
5 rounds

The turkish get-ups loosened up my shoulders nicely.

Jeffrey Fortuna 02-20-2013 05:00 PM

Re: The Shed 'O Pain
Wednesday 2-20-2013
C-Town CrossFit

Group Warm-up.
1 minute of Squat Jumps
1 minute of Hollow Rocks
1 minute of Hand-release Push-ups
1 minute of Lunge Jumps
1 minute of Supermans

21-15-9 for time.
KBS 45# (Rx 55/35)
OHS 75# (Rx 95/65)


Tim Babcock 02-21-2013 05:38 PM

Re: The Shed 'O Pain
Worked out at the Field House with Eric.
2 rounds of Cindy.
Mobility Work
Front squats at a lower weight.

EMOM for 10 minutes
5 front squats at 135. Tough.
I will do this workout often slowly increasing the weight. I think it will help me improve my front squat.

Met Con
75# power snatch

Accessory Work
3 X 10 Good Mornings at 45#, 55#, and 65#.
Some double under practice
A few attempts at a strict bar muscle up. Got the last one.

An enjoyable after school workout with my buddy Eric.

Jeffrey Fortuna 02-21-2013 06:55 PM

Re: The Shed 'O Pain
Thursday 2-21-2013
Ran for 25 min. at the rec-center, easy pace. Still not feeling it.


Bouldered at CRG for about two hours. Still didn't send my problem, but watched a couple of guys do it, after some work.

JT Kalnay 02-21-2013 07:46 PM

Re: The Shed 'O Pain
Wednesday February 20, 2013

Nice long walk on a hot, sunny beach.

Thursday February 21 2013

Nice long walk on a hot, sunny beach.

Tomorrow? Headed out to the Everglades to count baby gators.

JT Kalnay 02-22-2013 01:10 PM

Re: The Shed 'O Pain
Friday February 22, 2013

Baby Gators
Walk a few miles, wade about a mile, swim about a half a mile, in the Everglades, while carrying your video camera...


Jeffrey Fortuna 02-22-2013 05:20 PM

Re: The Shed 'O Pain
Friday 2-22-2013
C-Town CrossFit

Group Warm-up.
With 10 minute running clock:
3 minutes of Double-under practice
3 minutes of stretching (Quads, Toe Touches,
Pigeon, Lower Back)
2 minutes of 10 Squats + 5 Dislocates
2 minutes of 5 Burpees + 10 OHS (w PVC)

AMRAP in 20 minutes:
20 BP Step Ups 35# BP, 24" box (Rx 45/25 to 24/18)
20 Slam Balls 25# SB (Rx 30/20)
10 Box Jumps 44" box (Rx 24/18)
10 HR Push-ups (feet elevated on BP)

4 rounds

Tim Babcock 02-23-2013 01:20 PM

Re: The Shed 'O Pain
1 Attachment(s)
Eric and Danielle visited the Shed today.

3 TGU's each arm
Five rounds 35-45-53-61-72

Met Con
2 muscle ups
8 KBS 2 pood
14 Rounds PR
Dug deep on this one.
Made an awesome sweat angel on my crash pad afterwards.

JT Kalnay 02-24-2013 04:59 PM

Re: The Shed 'O Pain
Sunday February 24, 2013

This video has absolutely nothing to do with CrossFit...


Tim Babcock 02-24-2013 05:17 PM

Re: The Shed 'O Pain
Bouldered at CRG with Jeff. Sent a couple of problems that Jeff set. Both were good quality problems.

Looks like JT is having a good time in Florida. Using his fitness to enjoy life. Sweet.

Jeffrey Fortuna 02-25-2013 11:38 AM

Re: The Shed 'O Pain
Saturday 2-23-2013
Climbed with Lena at Slippery Rock University bouldering comp, number four in the University Bouldering Comp Series. I had a really great time. Sent a lot of good problems.

Men's Results:
Tschippert 4006.80
Gilmore 4002.90
Shreve 3995.25
Fortuna 3935.70

Women's Results:
Nowak 3810.00
Moinova 3660.00
Quinnelly 2490.00

Sunday 2-24-2013
Went to CRG to set a couple of problems in the cave, then bouldered with Tim for a while. Tim sent both of my new problems. Nice!

Jeffrey Fortuna 02-25-2013 05:15 PM

Re: The Shed 'O Pain
Monday 2-25-2013
C-Town CrossFit
3 rounds of 10 reps of:
Samson Stretch (do the Samson Stretch once
each round for 15-30 seconds per leg)
Overhead Squat w PVC

50 Burpees for time.
** 5 minute time cap.

5 rounds for time.
15 Db Thrusters 20# (Rx 25/15)
15 Pull-ups
20 Db Rows (alternating) 20# (Rx 25/15)
10 Lateral Box Jumps 24" box (Rx 24/18)


Tim Babcock 02-25-2013 05:39 PM

Re: The Shed 'O Pain
Worked out at the field house with Eric.
Warm up
A round of Cindy, a few burpees, some mobility work, and some overhead squats.

Every minute on the minute
5 reps
Front Squat
Back Squat
Power Clean
Power Clean and Jerk
Power Clean
Back Squat
Front Squat
Did all lifts with 115#. Not too bad. The last set of OHS were the toughest. Surprisingly the squat cleans felt pretty good.

Met Con (sort of)
35 dubs
1 squat snatch 95, 95, 95, 105, 105, 115(miss), 115
7 rounds
Fun wod.

Buy out:
Bench Press
4 X 5 reps @ 135#
GHD sit-ups 2 X 12 reps (These felt effortless on the GHD machine at the field house.
Another enjoyable after work workout with Eric.

JT Kalnay 02-26-2013 11:33 AM

Re: The Shed 'O Pain
Tuesday February 26, 2013

Lots of walking on sunny and warm beaches. A few token burpees.


Jeffrey Fortuna 02-26-2013 06:53 PM

Re: The Shed 'O Pain
Tuesday 2-26-2013
Ran at the rec-center for 30 min. Still a very slow pace.

Then, bouldered at CRG for about an hour. I did most of the problems in the cave then went home. Shoulder still hurts from the weekend.

Tim Babcock 02-26-2013 08:47 PM

Re: The Shed 'O Pain
Worked out with Eric at the field house.
Warm up
1 round of Cindy. A few burpees. DROM

5 135
5 155
5 175
3 195
3 225
3 245
1 275
1 295
2 misses at 315

Met Con
Deadlifts @ 225
First time doing this wod Rx'd. Pretty happy with that time.

Tim Babcock 02-27-2013 05:00 PM

Re: The Shed 'O Pain
2 Problems
10 Burpees
10 pronators each arm
5 rounds

2 Problems
10 WallBall Shots
10 reverse wrist curls
5 rounds

Jeffrey Fortuna 02-27-2013 05:32 PM

Re: The Shed 'O Pain
Wednesday 2-27-2013
C-Town CrossFit
Metcon 1:
AMRAP in 10 minutes:
10 OHS 75# (Rx 75/35)
10 Ring Dips

3 rounds

Metcon 2:
21-15-9 for time. (10 min. cap)
MBC 20# ball (Rx 20/14)
2x Double-unders
HR Push-ups

DNF, 21 full + 15 MBC + 10 dubs

JT Kalnay 02-28-2013 04:12 PM

Re: The Shed 'O Pain
Thursday February 28, 2013

2 hours walking on beach.

15 minutes swimming in the ocean.
Swimming in the ocean is not like swimming in a pool...

CrossFitters may enjoy the middle third of this book, where a recluse finds a positive way to re-enter society through metabolic conditioning. Warning, this book contains graphic sex and violence.


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