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Tim Babcock 03-13-2010 01:30 PM

Re: The Shed 'O Pain
JT, Good to hear about your shoulder. Chronic tendonitis, hmm... sounds like upping your dose of fish oil might be beneficial.

Went to the Coop today. Sent the problem I was working on last week first go. Did another entertaining problem as well. Did some problems on the roof that were a lot of fun. Repeated many harder problems. It was Jeff's first visit to the Coop. I think he will be back if I didn't scare him off with my dancing to the Beatles.

Tim Babcock 03-14-2010 01:03 PM

Re: The Shed 'O Pain
5 Muscle Ups
10 GHD situps
15 Kettlebell Swings
AMRAP in 30 minutes
8 rounds + 3 reps

I watched JT deadlift some heavy weight today. Pretty soon he will be deadlifting 400 pounds.

We also had some interesting conversation today in the "Shed 'O Pain."

Jeffrey Fortuna 03-14-2010 03:47 PM

Re: The Shed 'O Pain
Saturday 3-13-2010

Climbed at the co-op with Tim for a couple of hours. I'm really not in climbing shape. The steep angle of the walls really kicked my butt.

I went home and made a set of parallettes. They turned out great. I'm sure I can find all kinds of new ways to torture my abs with these.

JT Kalnay 03-14-2010 03:53 PM

Re: The Shed 'O Pain
Sunday 3-14-2010

Ten rounds of:
50 jump ropes

The deadlifts started out with 3 reps at 135 pounds and progressed up to a single rep attempt (which failed) at 385. The 385 left the floor, but did not reach more than a few inches off the floor. Still, it was cool to move it. Tim then coached me through the TGU movement, which I haven't attempted since the hip resurfacing. It was very encouraging to be able to complete the movement, albeit with a 10# kb and lots of balance issues!

Jeffrey Fortuna 03-14-2010 03:54 PM

Re: The Shed 'O Pain
Sunday 3-14-2010

Yoga for 1-1/2 hrs this morning at Lifetime. Todays session really worked my quads and lower legs.

128min. stationary bike (someone please shoot me! My iPod quite after 50minutes.)
28mi. @13.1mpf average
(the stats aren't very impressive; I think my stationary bike is set a little harder than biking outside).

JT Kalnay 03-14-2010 03:58 PM

Re: The Shed 'O Pain

128 minutes on the stationary? After 90 minutes of yoga?

Once did 240 minutes on a stationary b/c it was on the triathlon training calendar and it was raining. A mercy shooting would have been welcomed.

Sounds like you've got lots of volume working.
Thoughts on intensity?

JT Kalnay 03-15-2010 07:59 AM

Re: The Shed 'O Pain
Monday 3-15-2010

Rest Day...

Tim Babcock 03-15-2010 03:19 PM

Re: The Shed 'O Pain
Warm Up:
3 TGU's each arm 10, 20, 35, 45, 53
5 Burpees
1 lab on Bouldering Wall
5 rounds

Fingerboard Workout-strength
Worked in 20 rounds of 10 push ups and 15 air squats in between sets.

Rest day tomorrow.

Jeffrey Fortuna 03-15-2010 07:03 PM

Re: The Shed 'O Pain
Monday 3-15-2010

42min. run (treadmill) @ 7.1mph (about 8.5min. pace), .5% incline
Paused for one minute every ten minutes. My quads are still tanked
from yesterdays bike ride.

Climbed with Brad for 2 hrs. Did all of our problems and top-roped a couple of new routes (only one was hard, about 5.11).

JT-My thoughts on intensity:
I am trying to follow a triathlon schedule that slowly increases time by ten percent per week with a -40 percent rest week every month (see [url][/url] for the schedule). I am trying to increase the intensity of the easier workouts as the duration increases. So, for example, I will repeat todays workout in two weeks at which point I will try to increase the intensity. At this point, I am more concerned with increaing my distance than with increasing speed. I just need to be able to do a 2.4 mile swim in under two hours and average 14 mph on the bike for 112 miles, and have enough juice left to do a marathon in about five or six hours. (Oh, is that all?) But I don't have to tell you what it takes to do Ironman.

JT Kalnay 03-16-2010 07:43 AM

Re: The Shed 'O Pain
Ironman and CrossFit

Ah yes, now I see it. Thanks for the beta. I like the plan. It provides an excellent opportunity to arrive at the starting line uninjured and with a realistic chance of finishing. Can never account for weather, flat tires, rabid dogs, lightning strikes, and whatnot, but we can account for our training. The plan is very similar to the plan I worked over a 36 month period leading up to IM. If I had it to do over again, which I might, I think I would work the same plan with one exception, once every 10 days I would do some pickups in the pool and on the bike, but not on foot. The goal of the pickups would be to raise the bar as to where my top end was. Don't want to do it on foot b/c the risk of injury during IM volume training is just too high. But, especially on the bike, just 10x1 minute at 20 mph once every ten days makes the 14 mph (which will be ridden for 8 hours) seem so much easier. Plus, it's fun to get going that fast! Same in the pool, just going two or three seconds faster for 10x100 once every ten days makes the actual race pace seem so much easier. The mental part of getting ready for that first IM is so important, and the plan you are working really helps out in that aspect. Knowing that you can maintain the pace for the distance, and having done so repeatedly in training, gives a ton of confidence on event day. After doing 2.4 in the pool for the third time you are pretty sure you'll be able to do it in the event. Same with the bike. After you've done that third 112 mile ride in training, you know you are going to be able to do it in the event. And then, you know, you just know, that after doing the swim and bike there is nothing on this planet (or any other) that is going to stop you from making the distance on foot. Good plan, and good luck!

JT Kalnay 03-16-2010 03:38 PM

Re: The Shed 'O Pain
Tuesday 3-16-2010

Warmup with 1,000m row

Four rounds of:
10 high lifts from ground, 95#
10 hang cleans, 95#
10 back squats, 95#
row 250m

Had some water then finished with 1,000m row in 4:14

Drew the ire of the gym owner b/c I got the workout all wrong and my high lifts were "awful" and were supposed to be "sumo high lifts". Oh well, maybe I should ask about what's written on the board instead of just jumping in. Then again, some days, after work, you just want to jump in throw some weights around and look for the heavy bag to work on sparring and visualization....

Jeffrey Fortuna 03-16-2010 07:45 PM

Re: The Shed 'O Pain
Tuesday 3-16-2010

42 min. swim
Not a great swim.

30 min. stationary bike @ 15.2mph AVG for 7.6 miles, 72%-78% HRmax
It was supposed to be 42 minutes, but I decided to reduce the time and up the intensity a bit. My quads and hams were burning by the time I finished.

I'm in week eleven of my sixteen week training plan, so I think it's time to start increasing my intensity now that my milage is where it should be.

JT Kalnay 03-17-2010 12:18 PM

Re: The Shed 'O Pain
1 Attachment(s)
Wednesday 3-17-2010

Another Rest Day.

Shoulder feels much better today, but tweaked something in the back.
So.... another rest day.

Thoughts on Intensity During Triathlon Training
For the first timer or relative beginner, getting the volume in is very important. Occasional (e.g., one per every 7 workouts) speed work (e.g., intervals, tempo rides, slightly higher intensity) can make the other 6 workouts at the desired race/survival/just-finish pace seem much easier b/c the top end gets moved up.

If you can ride 16 mph, 14 mph feels like less than max effort.
If you can ride 14 mph, 14 mph feels like max effort.
Going 16 mph occassionally can make 14 mph feel easier.
Also, going 16 mph occassionally makes it likely that you'll be able to go 16.5 mph as the top end after several 16 mph rides....

8x14 = 112
7x16 = 112

photo (look ma, no hands) (learning how to front rack at CrossFit Santa Clara)

Tim Babcock 03-17-2010 03:20 PM

Re: The Shed 'O Pain
1 Boulder Problem
10 Wall Ball Shots 20#
20 Rounds

Jeffrey Fortuna 03-17-2010 06:56 PM

Re: The Shed 'O Pain
Wednesday 3-17-2010

I did another hardware checkout on the zero-gravity treadmill today. Ran the same protocal as last Friday; 3mi/hr, 6mi/hr and 9mi/hr each for 60 seconds on the moon (1/6th G), on Mars (3/8ths G) and on Earth (1 G). The one G at 9 mph felt a little better today than it did last week. I felt it more in my lower legs today. For some reason, running on the eZLS (enhanced Zero-Gravity Locomotion Simulator) is hard on the lower legs.

Run 56min. (treadmill) @ 6.7mi/hr (6.25mi), 0.5% incline
78%-82% HRmax

Climbed with Brad for 2 hrs. Did all of our problems.

JT Kalnay 03-18-2010 06:56 AM

Re: The Shed 'O Pain
Thursday 3-18-2010

Changed my mind about a rest day yesterday.
Got home and jumped on the treadmill and did a progressive incline walk.
Started at 0 degrees of incline at 3.0 mph than increased the incline .5 percent every 1 minute until it was at 15 percent. Then stayed there as long as I could (four minutes) then backed it down 1 percent every minute until it was back to flat. That got my HR up and made a lot of sweat fly.

This morning, in the pool...
10x100 on 3:00, did all the 100s around 2:00, playing around with different blends of front crawl and breast stroke. The BS is slower, but much easier on my shoulder. I have to remember that the goal is to be able to do the 1.2 miles as fast and efficiently as possibly, without injuring myself during training or during the event. Oh it's complicated being a dinged up old athlete who still wants to do things.

Tim Babcock 03-18-2010 02:17 PM

Re: The Shed 'O Pain
15 Deadlifts 135#
400 meter run
15 GHD situps
5 rounds: 18:45
Heading to the New this weekend!

JT Kalnay 03-18-2010 03:30 PM

Re: The Shed 'O Pain
Thursday 3-18-2010 (pm workout)

crazy warmup (1000m row, bear crawling, lunges, iron cross stretch, scorpion stretch)

21-15-9 of:
snatch 85#
burpees (which turned into Canadian hip get ups)

cooled down with a finger board workout.

Hope you have a good time at the NRG.
The weather is shaping up for you, especially fri/sat!

Jeffrey Fortuna 03-18-2010 05:45 PM

Re: The Shed 'O Pain
Thursday 3-18-2010

56min. swim continuous

Decided to skip the 112min. bike tonight. I've got a long workout (70min. run & 70min. swim) planned for tomorrow so I wanted to get some rest tonight; it's been a hard week.

Have a great time at The New this weekend Tim.

JT Kalnay 03-19-2010 01:53 PM

Re: The Shed 'O Pain
Friday 3-19-2010

65F and sunny in Cleveland, in MARCH, wow.

Took advantage and went outside for a one hour ride during which I covered 15.8 miles at a nice casual pace. And, got my second sunburn of the year. Some of us just never learn do we????

Jeffrey Fortuna 03-20-2010 07:44 AM

Re: The Shed 'O Pain
Friday 3-20-2010

Alergies kicked in today, so I decided to make it a reat day.

JT Kalnay 03-20-2010 08:32 AM

Re: The Shed 'O Pain
1 Attachment(s)
Allergies stink.
Yep, it's getting to be spring in Ohio isn't it?
Time to stock up on Claritin!

Saturday 3-20-2010
Walked two laps around the farm (~2 miles) as fast as possible.
Was very encouraged that I only started to limp in the last few hundred yards. Very encouraging. Then fed the cats. Ever heard the expression "herding cats", the photo captures the essence...

Climbing this afternoon at KC. Still a little cold and wet for Hinckley. Maybe next weekend?

Tim Babcock 03-21-2010 04:35 PM

Re: The Shed 'O Pain
I had a good weekend at the New. The weather was very nice. On Saturday Rick and I went to Endless. We warmed up on "Party in my Mind." I then sent one of the New's classic 12a's, Idol Point Arete. I have been wanting to get on it for years but was always a imtimidated by it. I gave a good onsight effort, but a key hold was not evident because of a bulge. I easily sent it second go. Next we got on Spectre. I got to the shuts with a couple of hangs. That climb is long, imtimidating, steep, and very physical. We cooled down on "Strike a Scowl." Rick said it was much more civilized.
Sunday we went to Bubba and warmed up on a 5.7, Next it was St. Pauli Girl, and then "My Sister Makes Cluster Bombs." I worked Logotherpy for about 45 minutes. It is still hard! Conditions were a little humid for those powerful crimps. I felt like I was oozing of the holds. I will be back when the temps are better.
I hope everyone had a good weekend.

Jeffrey Fortuna 03-21-2010 05:02 PM

Re: The Shed 'O Pain
Saturday 3-20-2010

70 min. run (treadmill) 6.7mph (about 9min./mi.), .5% incline, 79%-82% HRmax

70 min. swim continuous.

I felt good while I was doing it, but as soon as I finished, I felt like a truck ran over me. Why am I doing this?

Jeffrey Fortuna 03-21-2010 05:08 PM

Re: The Shed 'O Pain
Sunday 3-21-2010

2 hrs. of yoga. My legs are really hurting.

Thank God next week is a recovery week; I don't think I can do another long run right now.

I'm almost done with this 16 week training program, and I have to say that I'm not really impressed with the results. I mode more progress last year just by following my instincts. I think I'm going to start modifying my workouts now that I'm able to get outside. I was thinking of replacing bike rides during the week with interval runs and doing a ling bike on the weekend. Also, I think I need to do more interval swims. Jt, any suggestions for swim workouts are very welcome.

JT Kalnay 03-21-2010 05:20 PM

Re: The Shed 'O Pain
Sunday 3-21-2010

Somehow it just didn't feel like Sunday without dripping a quart of sweat onto the floor of the shed o' pain. Walking 2.5 hilly miles and then doing ten rounds of 10xtoes to bar, 10xwalking lunges was a suitable replacement, but somehow just not the same.

Nice NRG trip report, sounds like you are off to a good spring season. Sue gave me a hall pass for 4/2 to 4/4, so I think that'll be my first visit to WV this year. Am considering Ann Arbor next sunday, after doing an olympic lifting seminar at Xfit Cleveland on Saturday morning and early afternoon.

Nice triathlon trip report also. Those are some long bricks. 70 minute continuous swim is awesome. Any idea how far you made it in the 70 minutes?

Concerning intervals....
Depends on what event(s) you are targeting for this year.
Now that you have all this base mileage and yardage and hourage under your belt, it's time to tune it for an event. Are you considering a sprint tri? an olympic tri? a 1/2IM? an IM?

For a sprint tri, with an 800m swim, I'd try to get to 32x25 (one length) all out with 15 seconds rest in between and 16x50 (one lap) with 15 seconds rest in between. For longer events, I'd try to get to 20x100 at 70% effort with one minute rest in between.

We should try to hit the pool together so we can see how your technique is coming along....

JT Kalnay 03-22-2010 07:20 AM

Re: The Shed 'O Pain
Monday 3-22-2010

Monthly 1000 yard swim time trial
3-22 20:24
2-23 20:44
1-22 21:21

So, some real improvements happening.

This afternoon will be some heavy lifting.... or maybe a nap....

Jeffrey Fortuna 03-22-2010 05:36 PM

Re: The Shed 'O Pain
Monday 3-22-2010

25 min. run (treadmill) at 7.5mph (8min./mi.) .5% incline, 3.12 mi. I didn't look at my heart rate monitor.

I was finally able to register for the LifeTime Fitness indoor triathlon this weekend. It should be a fun diversion to my normal (boring) training.

JT, let me know when you can get together for a swim; I'd love to do some laps with you. I could use a kick in the butt to get me going. On the other hand, considering the fact that one year ago I couldn't swim 25 meters without stopping, I think I've made wonderful progress.

JT Kalnay 03-22-2010 06:04 PM

Re: The Shed 'O Pain
Monday 3-22-2010 p.m.

10x air squats
10x 45 pounds
5x 135 pounds
5x 185 pounds
4x 225 pounds
4x 255 pounds
3x 275 pounds
3x 300 pounds
2x 320
1x 340
1x 360
1x 380
failed at 400 (ouch)

Jeff, yes it is a truly remarkable achievement how far you have come with your swimming. I will never forget your first time in the water over at tim's mom's house. Even just from that time until later in the summer over there was a testament to how hard you have worked. So yes, definetly, let's find a time to hit the pool together. Do they have "guest passes" at LT? If so, that would be very convenient for me b/c it is very close to my work. If not, I can get you a guest pass for CSU, or we can find somewhere else (e.g., Splash Zone in Oberlin).

So, do you have an event picked out? Sprint at Maumee Bay? Olympic at Maummee Bay?

Tim Babcock 03-22-2010 06:17 PM

Re: The Shed 'O Pain
The workout was one clean and jerk (95 lb.) and a round Cindy, two clean and jerks and a round of Cindy, and so on for 10 rounds. The total numbers: 55 reps of 95-lb. clean and jerks (squat not required) plus 50 pull-ups, 100 push-ups and 150 squats.

This is the workout from a video posted yesterday except they used 155-lb clean and jerk. Speal did this workout using 155 lbs in just over 12 minutes at a weight of 140 lbs. Incredible.

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

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).

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

Any thoughts about NRG for 4/3? You'll be there [I]en famille [/I]right?

Jeffrey Fortuna 03-24-2010 06:20 PM

Re: The Shed 'O Pain
[QUOTE=JT Kalnay;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).

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

Any thoughts about NRG for 4/3? You'll be there [I]en famille [/I]right?[/QUOTE]

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#
GHD Situps

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.

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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