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Jeffrey Fortuna 09-08-2010 01:17 PM

Re: The Shed 'O Pain
Wednesday 9-8-2010

Rest Day!

[I]Spent the day resting and packing my gear for the trip. I'm planning to leave early tomorrow morning, about six o'clock. I forgot to get Canadian currency, so I'm hopeing I can get some money exchanged at the border.

JT, good luck with your HIM this weekend! Judging by the workout times you've posted, you should do great. I'll see you guys when I get back!:)[/I]

Tim Babcock 09-08-2010 03:09 PM

Re: The Shed 'O Pain
150 Wallball Shots 20# ball to a 10' target.
Legs are wobbly.

Good luck to both JT and Jeff this weekend. I'll be thinking about you (Disturbing thought I know).

JT Kalnay 09-08-2010 05:34 PM

Re: The Shed 'O Pain
Thursday September 8, 2010

Jeff: you are going to do great in Montreal.
Just to get to the starting line healthy and with a reasonable expectation of finishing is the accomplishment. Now you just get to "enjoy" the experience of doing the event. You really embraced the process, the learning, everything. Please drive carefully, and then prepare a detailed trip report about the event. Congratulations.

Tim: yes I understand about the jelly legs after the WB shots.

Today's WOD:
Fly to San Francisco, Drive to Half Moon Bay, do some work at bookstore in Half Moon Bay, drive to San Jose, work out at Crossfit Santa Clara with Jason Khalipa. His new facility is very nice, the nicest CrossFit facility I have ever visted (except for the Shed 'o Pain of course)!

wall ball, push press, wall ball clean and jerk, ohs,

tabata situps (ouch)

4 rounds of 30kb swings (53#) in 1 minute, 1 minute rest
if you didn't make the 30 swings in 1 minute, then during the 1 minute rest you had to do burpees to make up the difference. (ouch)

Tim Babcock 09-08-2010 06:24 PM

Re: The Shed 'O Pain
[QUOTE=JT Kalnay;840177]Thursday September 8, 2010

4 rounds of 30kb swings (53#) in 1 minute, 1 minute rest
if you didn't make the 30 swings in 1 minute, then during the 1 minute rest you had to do burpees to make up the difference. (ouch)[/QUOTE]

That would crush me! What a good way to train for Helen though. I may try this tomorrow.

Tim Babcock 09-09-2010 04:50 PM

Re: The Shed 'O Pain
I did the 30 kettlebell swings (53#) in one minute with one minute rest. As suspected, I got crushed. It took me 62 more seconds than allowed, so I did 62 burpees as punishment. There is no way I could have done burpees during the one minute rest period. Good workout. I owe you one JT.;)
Elbow RX

JT Kalnay 09-09-2010 07:09 PM

Re: The Shed 'O Pain
Thursday September 9, 2010

Crazy hard workout at Jason's Facility today.

Dave Castro, Rob Orlando, and others were there today also.

They were filming a documentary of an East Coast meets NorCal CrossFit and just happened to be there today.


crazy hard warmup...

3-3-3-3-3-3-1 press

5 rounds, for time:
10x push press 135#
20x box jump 24"

Jason was really encouraged by the fact I could do box jumps.
He remembers vividly when I came to his old facility after the hip replacement and couldn't do a box jump. ANd then I did a box jump in his place, with his coaching and encouragment. So to see me crank out 100 24" box jumps today made his day as a trainer.

Fly back to Ohio tomorrow.

Tim Babcock 09-11-2010 02:30 PM

Re: The Shed 'O Pain
Climbed at Hinckley today with Rick.
Main Wall 20 Routes

Good job completing the half iron man, Jeff!

Tim Babcock 09-12-2010 06:37 AM

Re: The Shed 'O Pain
7 40# dumbbell thrusters
7 knees to elbows
7 185# deadlifts
7 burpees
7 kettlebell swings 53#
7 pull ups
5 rounds
Modified from Saturday's WOD "The Seven"

JT is going for a swim today. Good Luck. I'm curious to see how the Kalnay boys do.

Jeffrey Fortuna 09-12-2010 06:44 PM

Re: The Shed 'O Pain
Saturday 9-11-2010
Montreal Demi Esprit (half ironman) Triathlon
(unofficial results.,ie. according to my watch)
06:10:22 Total Time 70.3 mi
00:52:09 Swim 1.2 mi
00:08:01 Transition 1
02:55:02 Bike 56 mi
00:07:41 Transition 2
02:07:27 Run 13.1 mi

The swim was a disaster. The water temperature was about 20 deg C (70 deg F), which is much colder than I am used to. As soon as I got in the water, I couldn't breathe. It took me about 1/4 mile of breaststroke to get warm enough where I could get my face in the water and swim freestyle. I lost a ton of time because of that. Before I got to the turn-around, I was frozen. My arms and legs were completely numb. I almost fell over getting out of the water because I couldn't feel my feet. I struggled to get my wetsuit off without any feeling in my hands and I was shaking so badly I could barely get my bike shoes on.

The bike course, The CIRCUIT GILLES-VILLENEUVE is the site of Montreal's FORMULA 1 GRAND PRIX. Twenty laps on the smoothest pavement in Canada. I had gone ten laps before I regained feeling in my hands. Just about that time, I decided to make a pit stop on the back stretch. When I got back on the bike, I couldn't believe how tight my legs had gotten from that short stop. Then I realized, I must have bumped my brake caliper because it was rubbing on the rim. I had gone a whole lap with my brakes on. Once I solved that problem, the bike went pretty well. However, my legs were pretty much toast by the end. These guys did a great job with logistics. Every athlete had two timing chips; one on their ankle (more on that later) and one on their bike. The one on the bike counted the laps done on the Circuit so they could anounce of the loud speaker how many laps each rider had remaining. Very cool!

The run was basically four laps around the rowing basin (plus a little extra to get the milage). I felt pretty good, considering, for the first two laps (7.5 miles). On the third lap, my legs started to die. I slowed down a lot. I had to stop early in the third lap to re-adjust my ankle timming chip, because it had worn a hole in my ankle. That was one of only two times I had stopped other than at the water stops. Then as I finished the third lap, I heard a beautifull, feminine voice, with a slight French accent, calling my name. I looking up to see a gorgeous thirty-something redhead trying to give me a wrist-band signifying my last lap. God, what a magnificent sight! At the next water stop I stopped for a minute to stretch my legs and it seemed to help becasue I was able to pick-up the pace again until the final stretch to the finish. I already knew that I wasn't going to make my goal of finishing under six hours, but I gave it my all to finish strong.

All-in-all, it was a great race! I have never voluntarilly suffered this much before in my life. I'm pretty happy with my performance, but I also see how much harder I need to work. I would definintely like to do another half ironman. As for doing a full ironman, I'll have to see how the next HIM goes before I make that decision.

JT Kalnay 09-13-2010 06:58 AM

Re: The Shed 'O Pain

Congratulations for handling the adversity on race day. Freezing cold water, a raw spot due to the ankle bracelet, riding with the brakes on, ...

I feel your pain about the water. I had almost exactly the same experience. The water was 63F, so cold it took your breath away and made it impossible to swim anything but heads up breast stroke for 15 minutes. Then, some face down breast stroke was possible, and finally some face in front crawl. Also, the water was murky, and it was completely overcast, so it was very dark. The combination of freezing cold, irregular choppy water, murkiness, and overcast was almost overwhelming. If it hadn't have been a relay I would have quit. Still, I pulled off a 45 minute 1.2 mile swim, which is amazing considering it was 80% breast stroke. Only one of the legs of the swim allowed face in the water front crawl. It was very dissapointing. I also got very motion sick from the irregular motion of the water.

Then, my brother got misdirected on the bike course and did 77 miles instead of 56. He had crushed the first 90k in 2:39, so we would have been in or near the lead of the relay race if the course officials hadn't misdirected him. He was going so much faster than the people around him they thought he was a pro in the full ironman, not an age grouper in the half.

Then my other brother did a 1:32 half marathon in the sun and wind. That, combined with my brothers 2:39 would have given us the victory. But, it was not to be...

Overall, it was a good experience to do something with my brothers, but a huge challenge due to the inexperience and or limited mental capacity of the race organizers. They did several things that I have never seen at a triathlon or marathon. I will never sign up for one of their events again.

Now Jeff, about that red headed French Canadian woman....

Tim Babcock 09-13-2010 04:54 PM

Re: The Shed 'O Pain
4 X 400 meters with 3 minutes rest between efforts.

Jeffrey Fortuna 09-13-2010 06:30 PM

Re: The Shed 'O Pain
JT, sorry to hear that the race didn't go well. Mishaps aside, the three of you turned in some great times. A 1:32 half marathon is really smokin'! I totall understand how you felt swiming through murky water. The olympic rowing basin was full of weeds. It was really freaky swimming through them, it felt like something was grabbing at me through the whole swim. I kept my eyes closed most of the time my face was in the water.

Tim, nice times on your run. Get rid of the rests, and you'll have a sub-six minute mile. I intend to spend this winter working to reduce my mile time from 6:34 to sub-six. Intervals are the way to go. I would recommend doing three minutes at pace and three minutes at a jog to rest and repeat. Keep pushing your pace time up over a period of time.

Now, about that red-headed French-Canadian woman...

JT Kalnay 09-14-2010 06:52 AM

Re: The Shed 'O Pain
Monday September 13, 2010

Rode 8.7 miles in 37 minutes (very very easy pedalling to flush out after the IM-relay debacle).

Tim, nice intervals.

Jeff, Oui, la Quebecoise....

Next fitness goal? Swim 1.2 miles in under 35 minutes in an event (probably Ottawa 1/2 IM on 9/3/2011).

Jeffrey Fortuna 09-14-2010 04:54 PM

Re: The Shed 'O Pain
Montreal Demi Esprit (half ironman) Triathlon Official results:

Place 200
Name Jeffrey FORTUNA
City Mayfield Heigh USA
Bib# 174
Time 06:10:07
Category H40-44
Category Place 27/30

2km NATATION (1.2 mi SWIM)
52:09 2:45/100m

90 km VELO (56 mi BIKE)
2:53:20 31.2 km/hr (19.39 mph)

21.1km COURSE (13.1 mi RUN)
2:07:14 6:02 min/km (9:42 min/mi)

Tr1 7:37
Tr2 9:49

Click on the link below to go to the results page. Once there, click on the camera icon next to my name to see pictures from the race.


JT Kalnay 09-14-2010 05:29 PM

Re: The Shed 'O Pain
Tuesday September 14, 2010

Walked 1 hour wife Sue. Very nice.

Dude, you killed it on the bike!

Nice photos. Order some and put them up somewhere that you can see them. It's a big deal to finish that race. I recall your description of your first swim a couple of years ago. And then to do the 1.2 miles in the frozen water...

Tim Babcock 09-14-2010 06:21 PM

Re: The Shed 'O Pain
Nice photos. Very cool that you can purchase some of the photos. You look like you should have won that race.

Norm Swann 09-14-2010 06:24 PM

Re: The Shed 'O Pain
Jeff, Nice job in Montreal! I enjoyed looking at the pics.

Tim Babcock 09-15-2010 04:43 PM

Re: The Shed 'O Pain
Warm Up
5 Boulder Problems 3 TGU's and 5 Burpees in between each problem.
10 additional problems with 3 muscle ups between each problem.
Elbow RX

JT Kalnay 09-16-2010 07:41 AM

Re: The Shed 'O Pain
Wednesday September 15, 2010

Climbed routes at KC.

Thursday September 16, 2010

Swam 8x50m on 1:30, all under 1:00

To swim 1000m under 20m requires being able to swim 50m under 1 minute, 20 times. So, am starting on a much more interval focused regime, and am focussing on shortening the rest between efforts.

Will also incorporate longer intervals.

NRG on 9/24-26?

Jeffrey Fortuna 09-16-2010 04:44 PM

Re: The Shed 'O Pain
Thursday 9-16-2010

6x 10 lbs. alternating
6x 15 lbs. alternating
6x 20 lbs. alternating

5 rounds in 10:30
My quads started to cramp at that point, so I figured, I'd better cut it short for now. Pullups and pushups felt good; no shoulder pain.:)

Anybody climbing Saturday?

Tim Babcock 09-16-2010 06:06 PM

Re: The Shed 'O Pain
Jeff, good first workout post half ironman. No shoulder pain is encouraging. I would be up for some climbing on Saturday. Hinckley? 10am?

JT Kalnay 09-17-2010 07:56 AM

Re: The Shed 'O Pain
Friday 9-17-2010

6x100m on 2:30 (instead of my normal 3:00), range (1:56 to 2:04)

This was much harder than doing 10x100m on 3:00.
The shorter rest makes it much more intense.

Hinckley on saturday works for me.
See you at the top 'o the ledges parking area at 10.

Jeffrey Fortuna 09-17-2010 02:28 PM

Re: The Shed 'O Pain
Friday 9-17-2010
Warmup: 100m breaststroke, 100m easy freestyle

6x 100m every 2:30, ranged 1:59 to 2:09

Cooldown: 50m easy freestyle, 50m backstroke, 100m breaststroke

Saturday, HInkley, 10:00am, I'll be there!

Tim Babcock 09-18-2010 12:49 PM

Re: The Shed 'O Pain
Climbed at Hinckley with JT and Jeff. Got 14 routes in and then cracked my knee on a small ledge. Stupid. I think the knee's alright though. Tomorrow's workout will be telling.

Jeffrey Fortuna 09-18-2010 05:15 PM

Re: The Shed 'O Pain
Saturday 9-18-2010
Climbed at Hinkley with Tim and JT. Did one warmup on the green wall, Banana Right, When You Dance, Buzzard, Snoopy Right and Banana Middle. I climbed much better than I expected to, but my fingers are definitely not in shape. I need to get into the gym.

Tim Babcock 09-19-2010 07:53 AM

Re: The Shed 'O Pain
15 deadlifts 135#
15 push ups
10 rounds
14:39 PR by almost 2 minutes.
Knee felt fine.:)

JT Kalnay 09-19-2010 02:29 PM

Re: The Shed 'O Pain
Friday 9-17-2010 (evening)

climbed 900 feet of 5.3.

Saturday 9-18-10

climbed at Hinckley. Mostly cleaned up the green wall....
climbed with the girls in the barn, and then did the rings with the girls in the barn.

Sunday 9-20-10
Volunteer guiding at Hinckley from 7 to 4. Very rewarding!

JT Kalnay 09-20-2010 07:35 AM

Re: The Shed 'O Pain
Monday September 20th, 2010

30 minutes continuous swimming, no wetsuit, no pull buoy, just swimming.

Have 30 minutes of continuous hill walking scheduled for this evening...

Forecast is looking good for NRG.

Tim Babcock 09-20-2010 03:08 PM

Re: The Shed 'O Pain
12 Problems
5 problems with 10 burpees between each problem
5 problems with 10 OHS 95# between each problem
2 problems with 10 ring dips between each problem

Jeffrey Fortuna 09-20-2010 06:03 PM

Re: The Shed 'O Pain
Monday 9-20-2010
7.4mi in 1:02:33, 8:07 min/mi pace

[I]This was the first run since Montreal. My knees and hip flexors were a little sore, but other than that, I felt really good. I wasn't pushing hard at all, just doing a nice easy run, and I still managed a pretty good pace.[/I]

Jeffrey Fortuna 09-21-2010 06:44 PM

Re: The Shed 'O Pain
Tuesday 9-21-2010
Bouldered at Kendall for a little bit. Only did about a dozen problems. I got there kind of late and I wanted to get to bed early tonight.

JT Kalnay 09-22-2010 06:47 AM

Re: The Shed 'O Pain
Tuesday 9-21-2010

20 minutes of trail walking in CVNP.

Climbed routes at KC.

Was very very tired from the 30 minute swim on monday and the all-day volunteering on sunday.

Going to swim intervals today....

Tim Babcock 09-22-2010 04:43 PM

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, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells -These were killer!
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

I won't be able to make the New this weekend. Too much going on. Have fun!

JT Kalnay 09-23-2010 07:30 AM

Re: The Shed 'O Pain
Wednesday September 22, 2010

Swam 9x50m on 1:30, all under 60, fastest was 51.
Last time I did this workout it was 8x50m, all around 60, so this was better.

Then did 1 hour walk on beach at Mentor Headlands with Sue. Very nice.

Did I read your post correctly?
That you are not going to the NRG this weekend?

Will you still be going?

Does anyone have Rick's phone number or email address?

Tim Babcock 09-25-2010 01:11 PM

Re: The Shed 'O Pain
Climbed at Hinckley with Jeff and Rick. 23 routes. Great day.

3 95#
3 100#
3 105#
3 110#
3 115#
1 120#

Elbow RX and 4 X 10 GHD situps

Jeffrey Fortuna 09-25-2010 02:42 PM

Re: The Shed 'O Pain
Friday 9-24-2010
45x 50m in 01:00:00, 2:40 min/100m avg. pace.
I need to get that up to 50 laps in one hour.

Saturday 9-25-2010
Climbed with Tim and Rick at Hinkley.

Did 13 routes, fell a few times on Snoopy left, Banana Left and Norms version of Banana. The rock was perfect. Couldn't ask for a better day at Hinkley.

10 miles in 01:25:23, 8:27min/mi avg. pace.
It was a little cool and a little windy, but was still a good run.

JT, I found this great website called "Triathlon Conversion Calculator" for calculating pace and converting from metric to imperial (see below).


Tim Babcock 09-26-2010 07:58 AM

Re: The Shed 'O Pain
400 meter run
21 kettlebell swings 53#
12 pull ups
3 rounds

I was hoping to break 10 minutes. Someday I would love to break 9 minutes. More kettlebell swings with various weights and more 400 and 200 meter intervals needed.

Jeffrey Fortuna 09-26-2010 04:45 PM

Re: The Shed 'O Pain
Sunday 9-26-2010
9 rounds in 20 min. of
5 Pullups,
10 Pushups,
15 Squats

30 min stationary bike

Jeffrey Fortuna 09-27-2010 05:50 PM

Re: The Shed 'O Pain
Monday 9-27-2010
100m breaststroke, 100m freestyle Warmup
10x 100m every 2:30
100m breaststroke cooldown
The first 100m was 1:58 and around 2:20/100m after that, just enough to catch my breath.
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
in 48:21
At 142 lbs, the 135 lb deadlift is about 93% of my body weight.

P.S. I can't lift my arms.:shrug:

Tim Babcock 09-27-2010 06:12 PM

Re: The Shed 'O Pain
10 boulder problems with...
3 TGU's each arm 10-20-35-45-53
5 burpees
5 rounds

Moon Fingerboard Workout

Jeff: Dude, you are going to be sore!:holysheep:
Nothing like slowly getting back into it.

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