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JT Kalnay 04-17-2011 09:10 AM

Re: The Shed 'O Pain
Sunday April 17, 2011

Witnessed a very hard earned PR on the Filthy Fifty, nice job Tim.

Worked various and sundry things:

some TGUs
some jump rope
some KBs (including 30 with the big boy)
some push presses
some GHDs (a new exercise for me)

worked on finding the bottom of my squat
worked on trying to get inverted for the HSP

Wrote a list of all the Xfit movements and tried to figure out whether I am a +1 (above average (e.g., deadlift), even (e.g., pullups, KB swings), -1 (e.g., push ups), -2 (can do one to save my life (e.g., GHD) or -e (cannot do even one (e.g., muscle up, HSPU, pistol). The -1 list is the longest, then the -2, then the -e, then the e, and finally the +1. This is in an attempt to make a PLAN...

Jeffrey Fortuna 04-17-2011 03:12 PM

Re: The Shed 'O Pain
Sunday 4-17-2011
1000m row, warmup,
10x 10 deadlift, 1125lbs, 10 push-ups
2 loads of laundry, cooldown

The deadlifts felt easy; I guess I should increase the weight or the reps.

Norm Swann 04-17-2011 08:05 PM

Re: The Shed 'O Pain
Tim, great job on the box!

Tim Babcock 04-18-2011 04:17 PM

Re: The Shed 'O Pain
Thanks Norm.

3TGU's 15-20-35-45-53
5 Burpees
1 Boulder Problem
5 Rounds

10 KB Snatches(5 each arm) 35-45-53-53-53
1 Boulder Problem
5 Rounds

5 Overhead Squats 95-105-115-120-125
1 Boulder Problem
5 Rounds

20 Push Ups
1 Boulder Problem
5 Rounds

JT Kalnay 04-18-2011 08:59 PM

Re: The Shed 'O Pain
Monday April 18, 2011

Rode the bike for an hour.

Congratulations to brother Boyd on 2:57 Boston Marathon at age 52 today.

JT Kalnay 04-19-2011 06:07 PM

Re: The Shed 'O Pain
Nice job on the 125# OHS.

Jeff, is there a typo in the 1125# deadlifts that felt easy?

Today's WOD
TGUs on each side up to 35 pounds.

AMRAP in 5 minutes of air squats, finding the bottom on each one.

Static Hang for time
1 minute

Bench Press one rep max
worked up to 250 pounds

Jump Rope
300 single unders. Still experimenting with rope length.

Tim and I were talking about the performance standards and fitness levels.
So I did some research and found several sites that listed benchmarks for various fitness levels.

I have identified a number of movements that I am going to start keeping records on. After acquiring all the data I can look it over with a professional and design a PLAN to address strengths and weaknesses. The data will be OBJECTIVE as opposed to my current completely SUBJECTIVE approach to fitness.

If you do what you've always done, you'll get what you've always got.
I'm kinda upset with what I've got, so it's time for something different (e.g., objective data gathering, professional consultation).

Jeffrey Fortuna 04-20-2011 04:44 AM

Re: The Shed 'O Pain
Tuesday 4-19-2011
Bouldered at CRG with Lena. There are already some new problems up. They announced the results of the Bouldering Comp. Of course, Lee was first. I tied for sixth place. Not too bad for an old guy.

JT Kalnay 04-20-2011 06:21 AM

Re: The Shed 'O Pain
Nice job on 6th in the comp. Especially at your age. (Trade ya...)

Thighs and lower back are tight this morning from yesterday's 82 "find the bottom" air squats. It is amazing how much different a full range of motion rep is from a partial range of motion "no rep".

11.5 looks brutal, especially for those of us who don't regularly do toes to bar. The clean will be easy, and the WBS, well you know how I feel about WBS. But those TTB, ouch. And 20 minutes. Better have the bucket ready.

Norm Swann 04-20-2011 02:25 PM

Re: The Shed 'O Pain
Jeff; great job on the climbing comp!!!!!

Tim Babcock 04-20-2011 03:37 PM

Re: The Shed 'O Pain
1 Problem
10 GHD Situps
10 Back Extensions
5 Rounds

Set a new problem on my steep wall. Somewhat hard. Sent it pretty quick so not that hard.
Worked problem that Jeff and I were contemplating last time he was over. Made really good progress. Will try to send before the weather gets too warm.
Also did some snatches, power cleans, and deadlifts.
A somewhat unstructured workout tonight.

I didn't realize the comp was over. Too bad. Good job, Jeff!

Jeffrey Fortuna 04-20-2011 05:45 PM

Re: The Shed 'O Pain
Wednesday 4-20-2011
47 laps (25yard pool) in 56min. About 1.3 miles, a little more than 1/2 IM distance. It felt hard after not swimming for three weeks.

JT, please give my congrats to your brother. Sub 3 hours is fantastic! Sorry about the typo; it was supposed to be 115 lbs.

Thanks for all the congrats on the CRG comp results. I had a great time, and I'm sad it's over. I'm very pleased with my performance. Every climber who finished ahead of me is really strong.

I am not looking forward to climbing alone this weekend. Tim is going to The New and Lena is going to The Red, and I am stuck here in Cleveland.:(

JT Kalnay 04-20-2011 06:57 PM

Re: The Shed 'O Pain
Wednesday April 20, 2011

Worked up to single rep max on press and pull down.
135 press (which ranks just above "novice" for my body weight)
14 plates on pulldown (no-one has a rank for that)

Worked on dips, which was a big surprise, b/c I thought I could do dips, but I wasn't able to get a single full range of motion dip. That might be related to the inability to get a muscle up.

Worked toes to bar. Couldn't actually get my toes or feet to hit the bar, could only get my shins to hit the bar. It was really odd. And, to get my shins to hit the bar I had to remember to throw my head back. I can get my toes to touch the rings when I try this on the rings, but couldn't do it on the bar. This is a mystery...

So Jeff, why aren't YOU going to the RED???????

Jeffrey Fortuna 04-21-2011 09:02 AM

Re: The Shed 'O Pain
Thursday 4-21-2011
Did a hardware check-out on the zero-g treadmill this morning. Just a little walking and running at 50% bodyweight and 100% bodyweight, just to make sure the systems were functioning properly before the study starts in May.

JT, I am not going to The Red because I am an idiot! I am scheduled to work this weekend and I am playing at church Saturday night. Maybe next weekend.

Tim Babcock 04-21-2011 09:03 AM

Re: The Shed 'O Pain
Warm Up
Double Unders
KB Snatches
Box Jumps-Working up to 42"

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
6 Rounds even

I agree with Norm about the power cleans. They were very difficult. I would do 3 reps, rest, and then do 2 more. The toes to bar weren't too bad. I used JT's tip about looking back. I was able to get a good rhythm going. I feel pretty good about 6 rounds.
I am headed to the New tomorrow. The weather does not look too good. I'll do what I can.
I hope everyone has a nice Easter!

Norm Swann 04-21-2011 03:09 PM

Re: The Shed 'O Pain
Tim, nice job on the workout. 6 rounds is awesome!
I hope you have a good climbing trip; it's been an awful spring weather wise.

JT Kalnay 04-22-2011 05:44 AM

Re: The Shed 'O Pain
Thursday April 21, 2011

biked 66 minutes.

Jeffrey Fortuna 04-22-2011 05:49 PM

Re: The Shed 'O Pain
Friday 4-22-2011
2k row, 8:57 (I love my c2:))
21-15-9 reps of
Squat thrusters, 65lbs.

Tried a couple of toes-to-bar. It wasn't pretty.

JT Kalnay 04-23-2011 12:18 PM

Re: The Shed 'O Pain
Friday April 23, 2011

Rest Day

Saturday April 24, 2011

Swam 2.4 miles in 1:44
alternated FS and BS, even mixed in 8 laps of back stroke.
Could have gone farther, could not have gone faster.
Having two water bottles at the pool helped with the foot cramping, they didn't cramp up until about 1:30, instead of their usual onset around 75 minutes...

Jumped out of the pool, sucked down three gels, biked 10 minutes, walked 10 minutes.

Am headed for the couch!

Jeffrey Fortuna 04-23-2011 03:01 PM

Re: The Shed 'O Pain
Saturday 4-23-2011
Bouldered at CRG with Lena (her trip got canceled).:)

JT Kalnay 04-24-2011 09:14 AM

Re: The Shed 'O Pain
Sunday April 24, 2011

The Shed 'o Pain was closed this Sunday, so I improvised in the Puke Palace (a.k.a. my father-in-law's barn, a.k.a. the "barf barn").

Ten rounds of:

5 x 95# thrusters
5 x ring pullups
50 single unders

Then worked on agility drills.

Tomorrow will be the dreaded north stairwell stair climb, am going for one more round than last time! ( circuits on April 11 in 20:04. need to get to twenty circuits in two hours to be able to commit to some mountain climbing out west this summer).

Jeffrey Fortuna 04-24-2011 10:09 AM

Re: The Shed 'O Pain
Sunday 4-24-2011
1:45 of hard vinyasa flow with Sandy Gross at her studio Evolution Yoga in Beechwood.

Tim Babcock 04-24-2011 07:07 PM

Re: The Shed 'O Pain
Back from the New. We actually had a decent weekend. Friday I got one TR in at the Bridge (Angel's Arete) before it started to rain. Saturday, I decided to walk around Endless. It was pretty dreary so I headed to the Cirque. Met a nice couple who decided to take pity on me and let me climb with them. Paul and Kristina were their names. They are from Columbus and said they knew Lena quite well. We did two warm up routes (11a and 11b) and then worked on Hourglass(12b). I sent it second go. Way cool route with the crux guarding the anchors. It felt pretty soft. Not nearly as hard as Jesus and Tequila. The weather turned out to hot and sunny. I actually have a sunburn on my face and neck.
Sunday I hooked up with a nice guy (Chris) I had met the day before at the Cirque. We warmed up on Legacy. That was super fun! Next he got on New World Order (12a). It had a hard start. He got to the third bolt clean and then it started pouring. He bailed. It looks like a stout route for the grade. We hung out for a while and eventually we went down and did The Stick. Awesome route. I hung once near the top. Very pumpy. I definitely want to redpoint it.
I am looking to go back next weekend. I have next Monday off. Jeff? JT? Norm?

Tim Babcock 04-25-2011 08:53 AM

Re: The Shed 'O Pain
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, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
The hang squat cleans were really hard.
Elbow RX

JT Kalnay 04-25-2011 01:43 PM

Re: The Shed 'O Pain
Monday April 25, 2011

North Stairwell Climb

6 circuits in 29:41

compare to 2 weeks ago, 5 circuits in 29+
compare to 4 weeks ago, 4 circuits and a collapse...

JT Kalnay 04-26-2011 03:37 PM

Re: The Shed 'O Pain
Tuesday April 26, 2011

TGU warmups


Max ladder of thrusters and pull ups in 7 minutes

3-3-6-6-9-9-12-12-3 = 63

Wow that was hard....

Tim Babcock 04-26-2011 04:22 PM

Re: The Shed 'O Pain
Warm Up
Boulder Problem
10 GHD situps
10 Back Extensions
5 Rounds

Fingerboard Workout-Pyramid Protocol 45 minutes
Worked in 5 sets of 10 one-legged squats off a 20" box-alternating
and 10 sets of 12 push ups.

Tim Babcock 04-27-2011 03:07 PM

Re: The Shed 'O Pain

Max ladder of thrusters and chest to bar pull ups in 7 minutes


My body just does not like thrusters. They hurt my wrists and elbows. I am done with thrusters.

Matt Corley 04-27-2011 03:09 PM

Re: The Shed 'O Pain
[QUOTE=Tim Babcock;930898]My body just does not like thrusters. They hurt my wrists and elbows. I am done with thrusters.[/QUOTE]

Have you ever wrapped your wrists and/or used neoprene elbow sleeves? I have achey joints and do both. That and fish oil makes a lot of difference for me.

Jeffrey Fortuna 04-27-2011 04:02 PM

Re: The Shed 'O Pain
Tuesday 4-26-2011
Bouldered at CRG with Lena. Sent a bunch of new easy to moderates, and came close to sending one hard problem.

Wednesday 4-27-2011
43 laps (about 1 mile) in 41:40

Arms felt really tired tonight.

JT Kalnay 04-27-2011 05:43 PM

Re: The Shed 'O Pain
Wednesday April 27, 2011

Rode the bike 75 minutes.

In my world, back squat thrusters also count as thrusters and don't hurt the wrists and elbows so much. For rock climbers, who have chronically tight forearms, thrusters are SO MUCH MORE difficult than for people who don't climb.

Mina's Eyes, a climbing book, was released today on
author jt kalnay

Norm Swann 04-28-2011 11:06 AM

Re: The Shed 'O Pain
JT: I got the free sample of your new book from Amazon. I don't own a Kindle, but was able to have it sent to my PC via a kindle app download. Looked interesting so I purchased it. I'll let you know what I think when I finish reading it.
You are full of suprises; didn't know you were an author!

JT Kalnay 04-28-2011 02:16 PM

Re: The Shed 'O Pain
Thursday April 28, 2011


Thanks Norm. I hope you enjoy it. I hope you downloaded Mina's Eyes, b/c it has a lot of climbing in it, and climbers tend to enjoy that story. The Pattern is more of a computer geek book.

The Keeper will be released next week. It has a lot of climbing and travel in it as well.

The Trade will be released next month. It has no climbing in it...

Did you figure out your weekend schedule?

Tim Babcock 04-28-2011 04:06 PM

Re: The Shed 'O Pain
3 TGU's each arm
5 Burpees
1 Problem
5 Rounds

3 Muscle Ups
1 Problem
10 Rounds

Elbow RX

I'm heading to the New this weekend with Rick.
JT, I will definitely check out your book.

Matt, I appreciate the tips! I do the fish oil and wrap my wrists. I will try the elbow sleeve though. Thanks.

JT Kalnay 04-29-2011 06:21 PM

Re: The Shed 'O Pain
Friday April 29, 2011

Swim Intervals, 'nuff said

10x100 all out on 3:00

fastest was 1:42, slowest was 2:07, averaged around 2:01

on #6, my arms actually stopped functioning and I had to kick the last ten yards with my legs only, it was really weird...

My third of three books to be released this week was released today.

The Keeper tracks a rock climbing boy, teenager, young man, and middle aged man as he tries to piece together lost loves and lost Native Canadian artifacts. [B]Caution[/B], this work deals with mature themes and is not suitable for younger audiences....


JT Kalnay 04-30-2011 01:23 PM

Re: The Shed 'O Pain
Satruday April 30, 2011

Rode 12 miles on my road bike today. First time outside on the roadie this year. Only rode it once last year, for about .5 of a mile, then had to stop b/c of hip pain. No hip pain today. Had to raise the seat. The surgeon told me he'd made my legs longer, now I believe him...

Riding my roadie at 240 is not the same as it was riding it at 215 before Ironman.

Also did surf board burpees today. It's like a burpee, but your hands start on a wobble board and you stand up onto a wobble board and pretend you are surfing. This is to get ready for my surfing trip at the end of May!

Tim Babcock 04-30-2011 04:46 PM

Re: The Shed 'O Pain
Beautiful day at the New. Started on Churning in the Butter 11b. Long sweet route. Rick loved it. Next we did mediocre 10s. Then I redpointed The Stick. Yeah! Finally I jumped on Blackhappy. Awesome route. Every bit as hard as J & T. I hung my way up the route. Definitely a learning experience. I will be back.

JT Kalnay 05-01-2011 05:47 PM

Re: The Shed 'O Pain
Sunday May 1st, 2011

Natural hip was sore from the roadie yesterday. So roadie is out. But that's okay. Swimming, golf, cross fitting, and occassional, casual climbing and belyaing are all in, as are slow walks in cool places like the forest, the beach, and the desert. Best to focus on what's in, not what's out.

Have decided to live the next decade as a 180# retired but active athlete.
62 pounds to get there... (the new decade starts July 22, 2011)

8 rounds +( 5 pullups, 10 pushups, air squats)

All movements were full range of motion and would have counted in an Xfit comp.

Jeffrey Fortuna 05-02-2011 09:14 AM

Re: The Shed 'O Pain
Climbed at The Red with Lena and her friends Paul and Christina.
Saturday we went to the Motherload. I wamred up on Twisted (5.11B), and Trad Sucker (5.12A) on top rope, then did two burns on Burlier's Bane (5.12A) and two on Ale-8-One (5.12B).
Sunday went back to the Motherload. Warmed up on the bottom of Tuna Town (5.12D) then did three burns on Ale-8-One up the the last bolt where it started to get wet.

I did all the moves on Burlier's; just need to put it all together. Very pumpy! Did Ale-8 bolt to bolt and fell off the last move before the shuts, BIG fall. Very pumpy! Did the first six? bolts of Tuna Town which is only 5.11 with one hang. Took one hang on Twisted, very pumpy, and did Trad Sucker clean. Lead everything except Twisted and Trad Sucker. Did I mention that these routes are pumpy?

JT Kalnay 05-02-2011 05:22 PM

Re: The Shed 'O Pain
Monday May 2, 2011

Wanted to do Murph in honor of Seal Team Six, but couldn't b/c of doing Cindy yesterday...

Did "Captain Kettle-Crunch-Bell"

alternate 10 kb swings with 10 crunches
start at 5# kb, add 5# every round
made it from 5# to 75# in 22:30

Sounds like you guys had fun climbing this weekend. And you're both working and sending pretty hard routes for this early in the season. Nice work. Whose around this weekend? Or will you both be in the southern regions again?

Tim Babcock 05-02-2011 06:33 PM

Re: The Shed 'O Pain
Back from the New. On Saturday morning it was raining so we went to Kaymoor. The Rico area was quite busy so we continued down to the Fire and Ice Buttress. The only thing that was dry was a 12a called S.L.A.P. It involved some powerful gastoning and getting a heel up real high. After working out the crux I pulled the rope and sent it. Next, we did a nice 10b called Almost Heaven. Finally I worked another 12a on White Wall. There are 3 12's and one 11 there. Stays dry in the rain. Neat area. Sunday we went to Junkyard and toproped some cracks. The Entertainer, Realignment, and Stuck in Another Dimension. Fun.
Jeff, sounds like you had a good time at the Red. Good to hear you were doing some leading.
JT, my dad is coming sometime Saturday. I could possible workout early Saturday morning at the Shed. I'll let you know.

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