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Jeffrey Fortuna 10-17-2012 07:43 PM

Re: The Shed 'O Pain
Wednesday 10-17-2012
A much needed rest day.

JT Kalnay 10-18-2012 07:05 AM

Re: The Shed 'O Pain
Some scrambling on boulders in the high desert

more scrambling, a little bouldering, in the desert
some air squats to stretch the knees and back

Tim Babcock 10-18-2012 05:41 PM

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

Split Jerk
Started at 95# and took about 10 sets to work up to a PR of 195#. I started with the front rack position and switched to the behind the neck jerk at 155#
[URL=""][/URL] wfs

Short Met Con

5 Pull Ups
10 Push Ups
15 Air Squats
10 Rounds

Eric had an impressive performance on a Open Workout from a couple of years ago. I think he has a legitimate chance to qualify for regionals.

Jeffrey Fortuna 10-18-2012 06:13 PM

Re: The Shed 'O Pain
Thursday 10-18-2012
Run 1600 meters (7:58)
Rest 3 minutes
Run 1200 meters (5:51)
Rest 2 minutes
Run 800 meters (3:42)
Rest 1 minute
Run 400 meters (1:37)
Total time 25:09

Bouldered at CRG, new problems on the red (formerly grey) wall

One round of system training with Strong Steve (he turned 24 today):
two-finger pockets

Eric T. Daniel 10-18-2012 06:25 PM

Re: The Shed 'O Pain
Nice job today Tim, that jerk looked slightly better than my 275 pound tooth chipper. Thank god you didn't put that one up.:thanx:

JT Kalnay 10-19-2012 01:49 PM

Re: The Shed 'O Pain
1 Attachment(s)

Walking lunges in the desert followed by air squats in the desert followed by a little moonlight bouldering....

Tim Babcock 10-20-2012 12:57 PM

Re: The Shed 'O Pain
Jeff and I trained at the Shed today.
Mobility Work
Squat Cleans
Started at 65# and worked up to 165#. Had a few misses on the way up to 165#. PR. Jeff did a great job on these.
Here is a quick video of my 155# clean.

Met Con
50 Double Under buy in and then...
7 Wall Balls
7 Chest to Bar Pull ups
AMRAP 7 minutes
5 Rounds + 11 reps

Jeff and I went through all my problems and I sent my new problem. Then we did the 1-2-3-4-3-2-1 stay on the wall and keep moving protocol. Brutal. We then ran a half mile to get our heart rate up to clear our forearms of lactic acid. Seemed to work nicely.

Jeffrey Fortuna 10-20-2012 02:55 PM

Re: The Shed 'O Pain
Saturday 10-20-2012
Visited the Shed today.
Squat Cleans
Started at 65lb. and worked up to 145lb., failed at 155lb. This was my first time doing these.

Then,... Met Con
50 Double-unders (off the clock because I'm so bad at them).
7 Wall Balls
7 Chest to Bar Pull-ups
AMRAP 7 minutes
4 Rounds +4 WB reps

Then,... bouldered all of Tim's problems (didn't quite finish a couple of them).

Then,... 1-2-3-4-3-2-1 minutes on the wall and keep moving protocol. Brutal. By the end I wasn't doing much moving, it was all I could do to stay on the wall.

Then,... ran a half mile to get our heart rate up to clear our forearms of lactic acid. Seemed to work nicely.

What a great day! I wonder if I'll be able to move tomorrow?

Oh, and threw in some font somersaults and back somersault press to handstand practice for fun.

JT Kalnay 10-21-2012 07:45 AM

Re: The Shed 'O Pain
That sounds like a brutal workout in the shed.
Both you guys are gonna be a little wobbly this morning!

Did walking lunges in the desert, air squats in the desert, and goblet squats holding random pieces of granite in the desert. Also climbed (only on-sighted the 5.4):


and then, for something slab-tastic...

The slab was a big effort for the legs, it was about 75 degrees on most parts, with one easy part at 70 degrees and the crux at about 80 degrees. The largest hold was the size of an old, worn dime. Thank heavens for sticky rubber.

Tim Babcock 10-21-2012 07:58 AM

Re: The Shed 'O Pain
Mobility Work

Pistol Progressions

4 one-legged squats (2 each leg) off a 24" box on the minute for 10 minutes.

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
The muscle ups were tougher than I thought they would be after doing GHD sit-ups.

JT- Are you in Joshua Tree? Sounds like you're having fun!

Jeffrey Fortuna 10-21-2012 12:14 PM

Re: The Shed 'O Pain
Sunday 10-21-2012
1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" Thrusters

4:19 row,
51 thrusters with 20lb. dumbbells

Short workout today.

Tim Babcock 10-22-2012 04:09 PM

Re: The Shed 'O Pain
1 Problem
10 Pronators
5 Rounds

Campus Board Workout
18 sets
Worked in 5 sets of 15 hip extensions and 10 sets of 10 push ups.
Muggy in the Shed tonight.

Tim Babcock 10-23-2012 02:40 PM

Re: The Shed 'O Pain
Worked out with Eric at the Field House in the am.
Mobility Work
12 Push Presses 85#
25 Double Unders
8 Snatches (Some were power snatches, some were squat snatches, and some were just plain ugly.)
5 Rounds
A long time-I didn't time the wod.

Here is a nice snatch tutorial.

Jeffrey Fortuna 10-23-2012 06:50 PM

Re: The Shed 'O Pain
Tuesday 10-23-2012
Fourth week of CVNP Fall Trail Running Series.
This week was at Howe Meadow. The theme for tonight was "take a break."
So tonight there were four one mile out-and-back courses of varying difficulty. Each runner was given a target time, based on age and gender, for each mile. If you finished the first mile under the target time, you would get a 20 second bonus. 40 seconds for the second mile 60 seconds for the third and so on. But, the target time decreased by thirty seconds for each mile.
So, for my first mile I had to run under 9:30 minutes to get a 20 second bonus, the second mile I had to run under 9:00 to get a 40 second bonus and so on. There was also a time limit. You had to 50 minutes to begin your last route. So even though you could rest between miles, you didn't want to rest too long or you wouldn't be able to get all your miles in before the cut-off.
I did four miles and did each one at about 7:30, so I got the bonus for all four. I could have done one more mile, but I would have needed to do it in under 7:30, and the previous mile was all I had to get 7:26, so I opted out, satisfied with what I had done.
Of course it was great to see and to run with Kevin again, but I had a surprise visit from another old co-worker, Rick Pudoka. Rick isn't really a runner, but he did great, finishing each mile in just under 8:00 minutes. Rick may not be a great runner, but he is a monster on the bike. When we all worked together, Rick, Kevin and I used to go out for a lunch-time bike ride on Fridays. Rick called it his easy day before the race on the weekend. Easy day=20 miles at 24 mph through Rocky River reservation. If you ever want a hard workout, go for a ride with a real biker. He or she will introduce you to the meaning of pain and suffering.
Besides a little rain during the third mile, the weather was awesome. We've been so lucky this year. There is one run left; the full moon run this Sunday at The Happy Days Visitors Center. I'll be on my way home from The New, so I doubt that I'll have enough energy to do it. But I am planning to take my running shoes and a headlamp just in case. Another fun night in the Cuyahoga Valley National Park.

Tim Babcock 10-24-2012 03:38 PM

Re: The Shed 'O Pain
Worked out with Eric at the Field House.

Mobility Work

Squat Cleans-Worked up to 135# and then I did 1 squat clean on the 30 seconds for 10 rounds with 135#. Had a couple of misses. I still have a lot of work to do on these.

Met Con
"Death by Burpees"
"Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer."
I got to 15 minutes + 11 burpees - 131 total

JT Kalnay 10-25-2012 04:40 PM

Re: The Shed 'O Pain
1 Attachment(s)
Thursday October 25, 2012

First day back at the box after the comp and a lengthy trip to California.

Two rounds of:
50 single unders
25 ball slams
15 air squats.

Two rounds of:
20 weighted burpees (did regular burpees on second round)
40 situps
60 goblet squats (did air squats on second round)
run 800

Wow that knocked some rust off!

Here's a photo from Muscleups to Monterrey at Joshua Tree.

JT Kalnay 10-26-2012 11:19 AM

Re: The Shed 'O Pain
Friday October 26, 2012

3 rounds, at 65# of,
3 deadlifts, 3 power cleans, 3 front squats, 3 push presses, 3 back squats

5x5 back squats, increase weight
(was coached extensively on proper form. Now that the comp is over and I've been at it hard core for 6 months, there are some form and technique issues to address...)

5x5 romanian deadlifts (this is actually a ham string stretch)

3 rounds of:
row 500m, 50 double unders

Are you guys really going to the NRG this weekend? Forecast looks like cr*p...

JT Kalnay 10-27-2012 08:43 PM

Re: The Shed 'O Pain
Saturday October 27, 2012

Lots of reps with light weights, really focussing on form.
Then a few medium reps trying to keep the form.

Rotated through fives of:
pull ups
kettlebell swings
power cleans
push presses
split jerks

Then, an hour of snatch practice.
Really focused on form, then tried a few heavy ones.

JT Kalnay 10-28-2012 12:08 PM

Re: The Shed 'O Pain
Sunday October 28, 2012

Two laps around the farm in the wind, cold, and rain. There's nothing Gore-Tex! Here's the answer to a question one of my coaches asked...


Tim Babcock 10-28-2012 02:57 PM

Re: The Shed 'O Pain
1 Attachment(s)
Friday and Saturday
New River climbing trip with Jeff and Kent. Saturday we went to Bubba City. I got 5 routes in with a second go on a 11d. Nice day. Saturday we went to Area 51. We did four routes with 3 goes a nice 12a. No redpoint though. I did get a nice onsight on a nice four star 100 meter 11b. Weather was surprisingly good. It looked like it was going to rain all day, but it only misted a few times. Rock quality was good. Today we got up, packed up our tents, ate breakfast and headed home.
"Looks Who's Pulling" 11a

This afternoon:
Mobility Work

150 Wallball Shots for time.
9:45 12 second PR

Eric T. Daniel 10-28-2012 08:44 PM

Re: The Shed 'O Pain
JT, if someone asked me why I crossfit, that would be a very similar answer that I would come up with. Well put and I totally agree!

Nice job on Karen Tim!

JT Kalnay 10-29-2012 11:45 AM

Re: The Shed 'O Pain
Monday October 29, 2012

Good warmup (rowing, stretching, rolling, mobility)

15 minutes to find 1RM C&J
(was having a hard time cleaning today, couldn't get under the bar! Last week I split jerked 255 after taking it from the rack...)

8:13 (95#)

Tim Babcock 10-29-2012 05:04 PM

Re: The Shed 'O Pain
2 rounds of Cindy.
Mobility Work

Alternating Spilt Jerk from the front rack position.
2 95#
2 105
2 115
2 125
2 135
2 145
2 155
2 165 Missed the second attempt.

The front rack position is feeling much better. I felt like I could drive the barbell off my shoulders.

1 split jerk from behind the neck at 185.
I also tried 205. Miss. I was by myself and didn't give 100% on this attempt.

Met Con:
30 kettlebell swings at 53# in one minute and then one minute rest.
5 Rounds-Got all 150 swings with 53#. The last 30 swings were agony. My lungs were burning and I was barely able to hang on.
Eric-The 72# kettlebell is waiting for you.:evilsmile

Jeffrey Fortuna 10-29-2012 07:39 PM

Re: The Shed 'O Pain
Trip report:
New River Gorge, 10-26-2012 to 10-27-2012
Climbed with Tim and Kent. Had two great days, Friday and Saturday, at The New. Friday went to Bubba; did Insistent Irony 5.10C, Look Who's Pulling 5.11A, Hubba Bubba 5.9, China Crises 5.11A, and Pound Puppies 5.11D. Saturday went to Area 51; did Scaphiod 5.9, Lunate 5.10C, Instant Gratification 5.11B, and Stays In Vegas 5.12A.

Monday 10-29-2012
Didn't get to work out tonight, but I did stop at CrossFit C-Town on the way home from work and signed up for an endurance WOD this Thursday at 5:00.

It has begun. :eek:

JT Kalnay 10-30-2012 05:54 AM

Re: The Shed 'O Pain
Nice trip report for the NRG guys!
Sounds like you got in a lot of climbing and dodged the rain/snow/wind.

Psyched to hear you are going to try the endurance WOD Jeff.
There's a new box opening out near where you live.
It's called The Bar Fitness.

Here's some video from day 1 of Hurricane Sandy, as seen from my window in downtown Cleveland.

Norm Swann 10-30-2012 01:52 PM

Re: The Shed 'O Pain
Sounds like another nice trip to the New!

Tim Babcock 10-30-2012 03:14 PM

Re: The Shed 'O Pain
Eric and Carl visited the Shed today.

Mobility Work
Back Squat
5 95#
5 115#
5 125#
3 135#
3 155#
3 165#
1 185#
1 205#
1 225#

Met Con
10 Deadlifts @ 185#
50 Double Unders
3 Rounds
I had a hard time with the double unders.

3 sets of max pull ups with as much rest as you want between.
25-20-20 I'm a little disappointed with that performance. I was shooting for 100 total. Not even close.

Enjoyable afternoon in the Shed watching Eric and Carl bust out some impressive wod performances.

JT Kalnay 10-30-2012 04:18 PM

Re: The Shed 'O Pain
Tuesday October 30, 2012

Day Two of Hurricane Sandy

CrossFit Gym was closed, my gym was flooded, so I went to the stairs. I had been doing this workout fairly regularly in 2011, but somehow got out of the habit. Man o man is it intense!

Did 3 circuits in 13:55(278 seconds per circuit)
There was some actual "hurrying" on the last lap!

Compare to 5-9-2011:
7 circuits in 33:48 (290 seconds per circuit)

And compare to April, 2011
6 circuits in 29:05 (298 seconds per circuit)

Sounds like the Shed was full on a "snow day"!

Tim Babcock 10-31-2012 04:15 PM

Re: The Shed 'O Pain
1 Problem
2 muscle ups
12 rounds
I did 6 rounds of ring muscle ups and 6 rounds of bar muscle ups. The bar muscle ups were hard tonight. I didn't have much pop up to the bar.
I also worked in 6 rounds of 10 pronators and 4 rounds of 10 reverse wrist curls. I only had about 45 minutes to work out tonight.

JT Kalnay 10-31-2012 04:24 PM

Re: The Shed 'O Pain
For time.

31 Power Snatches 75#
31 Burpees over bar
31 Double-unders
31 Back squats 75#
31 Pull-ups
31 Double-unders
31 Power Cleans 75
31 Knees to Elbows
31 Double-unders
31 Push Presses 75

32:38 (someone please make the room stop spinning)

Tim Babcock 11-01-2012 04:51 PM

Re: The Shed 'O Pain
Worked out in the Field House with Eric.

Mobility Work

"Tommy Mac"

12 Burpees
12 Thruster 75#
12 Burpees
12 Power Snatch 75#
12 Burpees
12 Push Jerks 75#
12 Burpees
12 Hang Squat Clean 75#
12 Burpees
12 OHS 75#
12 Burpees
12 Thruster 75#
12 Burpees
12 Power Snatch 75#
12 Burpees
12 Push Jerks 75#
12 Burpees
12 Hang Squat Clean 75#
12 Burpees
12 OHS 75#
33:15 (not sure, but definitely 33 something)

I actually enjoyed this workout. Eric gave me a 9 minute head start and he ended up beating me by a few seconds (Oh yeah, he also used 115#). Jason Kalipa did this workout in about 14 minutes. Wow.

Jeffrey Fortuna 11-01-2012 07:22 PM

Re: The Shed 'O Pain
Tuesday 10-30-2012
Bouldered at CRG with Matt for 2.5 hours.

Thursday 11-1-2012
75 double-unders
75 sit-ups
75 pull-ups

150 wall-balls with 20lb. ball (I did 120 reps before the time cut-off)

So the first night at C-Town CrossFit was a tough one. I totally trashed my hands doing the pull-ups; one blister on the left hand and two on the right. The one on the right was bleeding pretty bad during the WOD. A nice guy named Corey helped me get through the wall-balls. I was the last one still doing them, so with ten minutes left, he started doing them along with me to push me through the last few minutes. He got me to do another twenty that I didn't think I could do.

Unfortunately, it was the first night of the CRG boulder league. Needless to say, I was not able to climb tonight. I'm allowed one make-up, so I'll probably go climb on Saturday. It's going to be tough with my hands messed up. That's assuming I'll be able to move after tonight's WOD.

JT Kalnay 11-02-2012 06:36 AM

Re: The Shed 'O Pain
Thursday 11-1-12

Rest Day

Tommy Mac sounds brutal.

Stopped in to see Jeff at Ctown CrossFit.

Looked like he ripped his hand pretty good.

The warmup looked like a WOD all by itself, and then Karen.
Welcome to the Box Jeff!
Hope to see you there again.

JT Kalnay 11-02-2012 11:51 AM

Re: The Shed 'O Pain
Friday November 2, 2012

Warmup (Jeff understands this now...)

15 minutes to find 1RM snatch

18 Minutes AMRAP:
15x24" box jump
12x115# PP

3 rounds plus 31.

Jeffrey Fortuna 11-03-2012 01:50 PM

Re: The Shed 'O Pain
Saturday 11-3-2012
Bouldered at CRG with Matt. I did the first weeks comp problems today since my hand was too trashed to climb on Thursday. I flashed the 100 through 600 point problems, and got the 700 point problem after working it. I got all the moves on the 800, but no chance of putting it together. I didn't even try the 900 point problem.

Finished the session with a bunch of campus work; a lot of lock-off training.

It was a really good day. Arms feel like rubber. :)

Tim Babcock 11-03-2012 02:17 PM

Re: The Shed 'O Pain
Not a good day at the Shed today. It started out great. I trained Lisa for about a half hour and then JT came over. We were having a great time. I was climbing and he was hitting a wod. Towards the end of the workout I was doing one-legged squats. On my final set I felt something rip in my right groin area. Intense pain followed. I staggered around for a few minutes and broke into a cold sweat. JT got me back into the house. I gingerly walked around for a few minutes and tried to lay down on my bed. Bad idea. Laying on my back caused intense pain in my groin. I was worried I had a hernia, so I went to an urgent care facility in Sandusky. Eventually I got in to see a doc. He checked me for a hernia. Then he had me lay down on the examining table. My leg fell off the side and I started screaming. He eventually got me back up into a seating position which felt much better. He told me I did not have a hernia (sigh of relief) but a nasty groin tear or strain. He prescribed anti-inflammatories and Vicodin. I am back at home now. I am in for an evening of ice and throbbing groin pain. Lisa and Mary are at the playoff football game in Lima. I really wanted to go. On the way home I was feeling sorry for myself and realized a groin strain is temporary. I have a lot to be thankful for. I have a loving family and lots of good friends. I will be down for awhile but I'll be back.

Jeff-It sounds like you had a much better day than I did. I wish I would have went climbing with you.

JT Kalnay 11-03-2012 06:01 PM

Re: The Shed 'O Pain
Saturday November 3, 2012

Injury report from the Shed 'o Pain.
Tim hurt a groin muscle doing pistol progressions.
Pretty ugly stuff.

I did a WOD, who cares, my friend got hurt.

Jeffrey Fortuna 11-04-2012 11:16 AM

Re: The Shed 'O Pain
Sunday 11-4-2012
1000m row

15 rounds of
15 dead-lifts (95lb.)
15 push-ups
Time: 59:58 aka. forever

I hate the number 15. Need to work on my push-ups.

Tim, I hope you're feeling better today. JT, I'm glad you were there to help. Thanks friend.

Tim Babcock 11-04-2012 01:14 PM

Re: The Shed 'O Pain
My groin is feeling a little better. I am able to get around with minimal discomfort. JT came over and worked out. I mainly watched him do TGU's and olympic lifting practice. I offered a few suggestions. I also tried a few things to see what I'll be able to do in a few days. Any type of deep squat or running will be out for awhile. Hopefully kettlebell swings will be ok in a few days. I will rely on those for conditioning. Strict pull ups, push ups, and dips should be alright. I will probably hit the fingerboard to keep the forearms is shape.
Thanks for all the well wishes.
Jeff-15 rounds of that workout is tough! Keep hitting it hard. Your fitness will dramatically improve if you do.
This week is parent/teacher conferences. It is usually a back off week for working out anyway.

Norm Swann 11-04-2012 03:18 PM

Re: The Shed 'O Pain
Wishing you a complete and speedy recovery!!!

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