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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Jeffrey Fortuna 03-27-2010 07:59 AM

Re: The Shed 'O Pain
 
Friday 3-26-2010

Thank you JT for the swim training. I would have never been able to identify my weak points without your help. After you left I did:

swim 42min. at a much slower pace than what we were working to concentrate on the points that need correcting.

run 42min. (treadmill) @ 6.7mph(about a 9min/mi pace), .5% incline, 77%-78% HRmax.

Tim Babcock 03-27-2010 12:37 PM

Re: The Shed 'O Pain
 
"Murph"
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
35:55 PR!
My last PR on "Murph" was over 2 years ago. 37:14 It feels good to crush it.
Anyone up for the Co-op tomorrow?

JT Kalnay 03-27-2010 03:28 PM

Re: The Shed 'O Pain
 
3-27-2010

Awesome job on Murph, yes it is nice to crush PRs.

No co-op for me tomorrow b/c I abused my fingers today at KC.

Murph is on my schedule for tomorrow. Hoping to break 1 hour...

I think Jeff has the Indoor Triathlon tomorrow.

Good luck Jeff.

Jeffrey Fortuna 03-27-2010 04:48 PM

Re: The Shed 'O Pain
 
Saturday 3-27-2010

Rest Day today

Indoor Triathlon tomorrow at LifeTime Fitness
10min. swim 30min. bike 20min. run

I should be fun!

Jeffrey Fortuna 03-28-2010 07:33 AM

Re: The Shed 'O Pain
 
Sunday 3-28-2010

Indoor triathlon at LifeTime Fitness.
Swim 10min.: 16 lengths (400 meters) 2.5min/100meters avg.

Bike 30min.: I'm not familiar with the spinning bikes, I think they based the results on total distance, which was 6.2, I think.

Run 20min.: 7.5mph (8.0min/mile), 2.5miles

It was a nice pre-season warm-up.

Tim Babcock 03-28-2010 09:17 AM

Re: The Shed 'O Pain
 
Sounds like a good experience, Jeff. How was the competition?

Today:
Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
1 Lap on Boulder wall

Workout
20 Problems.

JT was at the Shed 'O Pain today. He did a grueling Kettlebell workout.
We then talked about Endless Wall and New River Gorge. So many projects...

JT Kalnay 03-28-2010 09:36 AM

Re: The Shed 'O Pain
 
Sunday 3-28-2010

Awesome job on the indoor tri Jeff.

2:30/100 works out to around 105 minutes for 2.4 miles.
So that is welllll within the 2hours and 20 minutes IM cutoff. Good job.

6.2 miles in a half hour equals 12.4 per hour, which works out to 9 hours on the bike, which also gets you under the 11 hour cutoff for the IM.

Then, it's just a case of whether you can walk/jog/crawl/survive 26.2!

Today's WOD?
Kettlebell Hell....
10x10# kb swing
20x20# kb swing
35x35# kb swing
45x45# kb swing
53x53# kb swing
15:50

Looking forward to excellent weather at the NRG next fri/sat.
Will try some tens at Endless.

JT Kalnay 03-29-2010 04:07 PM

Re: The Shed 'O Pain
 
Monday 3-29-2010

Rode 15.6 miles in one hour.
PT on shoulder. Ouch.

Jeffrey Fortuna 03-29-2010 06:17 PM

Re: The Shed 'O Pain
 
Monday 3-29-2010

Run 42min. (treadmill) @7.2mph (about 8.5min/mi.), .5% incline, 82%-84% HRmax

Leg press
10x 90lbs, 10x 140lbs, 10x 190lbs

Bouldered with Brad for 2hrs, did about 15 problems

JT Kalnay 03-30-2010 10:11 AM

Re: The Shed 'O Pain
 
Tuesday 3-30-2010

Swam 10x100m, all bstroke (accomodating shoulder PT).
Fastest was 2:12, slowest was 2:24.
Was experimenting with different Bstroke variations.

Doing all bstroke will be slower, but ultimately will be faster b/c I will actually be able to finish the training and thus finish the event. The freestyle is just destroying my right shoulder, and re-aggravating the old rotator cuff injury. Don't know why I have to relearn this lesson every couple years....

Tim Babcock 03-30-2010 03:35 PM

Re: The Shed 'O Pain
 
Today's Workout:
7 progressively harder boulder problems.
I worked for 30 minutes on my hardest boulder problem. Which I sent.
10 sets of campus board
In between all this I worked in 10 rounds of 10 Wallballs and 3 muscle ups.
I took some video of the bouldering and muscle ups.
Elbow exercises.

Jeffrey Fortuna 03-30-2010 04:56 PM

Re: The Shed 'O Pain
 
Tuesday 3-30-2010

Today was speed work day!
Swim:
20x 50 meter sprint every 2 minutes
(My fastest 50 was 51 seconds and my slowest was 58 seconds)
Run:
4x 5 min.@8.0 mph, 5 min.@6.0 mph
Heart rate went from 78% HRmax to 84% HRmax

(I know, this wasn't really "speedy," but it's a start.)

I'm really hopeing to run outside tomorrow.

Tim Babcock 03-31-2010 02:59 PM

Re: The Shed 'O Pain
 
40 Double Unders
30 Box Jumps 24"
20 Kettlebell Swings 1.5 pood
3 rounds: 15:58

I am getting pretty good at double unders. At one point I did 25 in a row.
Heading to the New again this weekend. Weather is supposed to be good.
JT, I will see you Saturday morning at Cathedral at 7:30.

JT Kalnay 03-31-2010 05:31 PM

Re: The Shed 'O Pain
 
Wednesday 3-31-2010 (a day that will live in infamy.....)

Jeff,
Excellent speed work.
After a few sessions like that you will notice your long swims where you are doing 75 seconds per 50 get much easier b/c they are no longer at your threshold, which will be down around 50 seconds per 50. They will make you a little faster, but they will make you so much more comfortable at long tri speed!

Tim,
You are crushing those bouldering routines. Don't forget a rest day before the NRG. Need to have some glycogen stored up to send hard.

So here is why today is a day that will live in infamy.....
I did Murph (and then Murph did me).
I set a goal of doing Murph in under one hour in 2010.
This is a big deal for a guy who is 40 pounds overweight and recovering from hip replacement surgery. Right before ironman 2007, I did Murph in 36:37. I was 25 pouns lighter then, and didn't have a replacement hip.

Tonight I did Murph in 59:54. I went "all out" for the last three rounds of pull/push/air and then computed the precise speed I had to go to beat 60:00. I made it!

Then I spent at least ten minutes throwing up. I threw up on the treadmill, beside the treadmill, on the lat machine, beside the lat machine, on the water cooler, beside the water cooler, on the medicine balls, and three or four places on the floor. The building security guy saw me "having a conniption" on the security monitors and came in to help after calling 911. I threw up on the security guy. Just when I thought I couldn't throw up anymore.... I threw up in the elevator. Thank goodness somebody else has to clean that up. My word did it reek. I was reviewing what I ate today, and it wasn't that offensive (yogurt for breakfast, turkey sandwich for lunch, vegetable soup for supper), and then I reviewed what I ate yesterday (since it was on display in several places), shredded wheat for breakfast, chili for lunch, meatball sub for dinner. Somehow peas and corn got into the puke, and something that looked like an earthworm/cockroach mix. It was disgusting. The security guy put yellow caution tape up near the door of the gym to stop people from going in.

Anyway, I did it in 59:54, and that can be crossed off the list.
I think tomorrow may be a rest day b/c right now I cannot actually move my arms. I had Sue lift my arms onto the computer desk so I could type. When I am done typing I will have her help me onto the couch where I will remain for a very very very long time.....

See you at Cathedral Cafe at 7:30 on Saturday morning.

Jeff, are you going to join us?
I promise not to puke on you (though I can't promise I won't puke [I]near[/I] you)

Jeffrey Fortuna 03-31-2010 06:50 PM

Re: The Shed 'O Pain
 
Wednesday 3-31-2010

Today was such a beautiful day! I went to Rocky River Reservation by Baldwin-Wallace, after work and did my first outdoor run of the year. It was awsome! No green yet, but it was great to be out in the fresh air.

Run 60 min., 78%-82% HRmax
I followed the parkway from Bagley Road to Pearl Road and back. Google calls it a 7 mi. round trip. If that's true, 7mph is just about 8.5min./mi. A little slow, but not a bad start.

I'm sorry, I can't join you guys at The New this weekend; I have other commitments.

Tim Babcock 03-31-2010 07:51 PM

Re: The Shed 'O Pain
 
[QUOTE=JT Kalnay;761905]Wednesday 3-31-2010 (a day that will live in infamy.....)

Jeff,
Excellent speed work.
After a few sessions like that you will notice your long swims where you are doing 75 seconds per 50 get much easier b/c they are no longer at your threshold, which will be down around 50 seconds per 50. They will make you a little faster, but they will make you so much more comfortable at long tri speed!

Tim,
You are crushing those bouldering routines. Don't forget a rest day before the NRG. Need to have some glycogen stored up to send hard.

So here is why today is a day that will live in infamy.....
I did Murph (and then Murph did me).
I set a goal of doing Murph in under one hour in 2010.
This is a big deal for a guy who is 40 pounds overweight and recovering from hip replacement surgery. Right before ironman 2007, I did Murph in 36:37. I was 25 pouns lighter then, and didn't have a replacement hip.

Tonight I did Murph in 59:54. I went "all out" for the last three rounds of pull/push/air and then computed the precise speed I had to go to beat 60:00. I made it!

Then I spent at least ten minutes throwing up. I threw up on the treadmill, beside the treadmill, on the lat machine, beside the lat machine, on the water cooler, beside the water cooler, on the medicine balls, and three or four places on the floor. The building security guy saw me "having a conniption" on the security monitors and came in to help after calling 911. I threw up on the security guy. Just when I thought I couldn't throw up anymore.... I threw up in the elevator. Thank goodness somebody else has to clean that up. My word did it reek. I was reviewing what I ate today, and it wasn't that offensive (yogurt for breakfast, turkey sandwich for lunch, vegetable soup for supper), and then I reviewed what I ate yesterday (since it was on display in several places), shredded wheat for breakfast, chili for lunch, meatball sub for dinner. Somehow peas and corn got into the puke, and something that looked like an earthworm/cockroach mix. It was disgusting. The security guy put yellow caution tape up near the door of the gym to stop people from going in.

Anyway, I did it in 59:54, and that can be crossed off the list.
I think tomorrow may be a rest day b/c right now I cannot actually move my arms. I had Sue lift my arms onto the computer desk so I could type. When I am done typing I will have her help me onto the couch where I will remain for a very very very long time.....

See you at Cathedral Cafe at 7:30 on Saturday morning.

Jeff, are you going to join us?
I promise not to puke on you (though I can't promise I won't puke [I]near[/I] you)[/QUOTE]

Dude!!

JT Kalnay 04-01-2010 02:35 PM

Re: The Shed 'O Pain
 
4-1-2010

Almost Karen (4:07)

144 wall ball shots in 4:07,
Then I passed out.

If I had finished I would have had the world record!
The Crossfit CLE gym owner was a little concerned that I passed out.

I think I need to temper my workouts a little......

Jeffrey Fortuna 04-01-2010 06:12 PM

Re: The Shed 'O Pain
 
Thursday 4-1-2010

Swim:
56 min. continuous, about 40x 50meters (2k), I lost track at the end.

Run:
2x 3min.@9mph, 3min.@6mph, 0% incline, forgot to check my heart rate.
(I had intended to do 4 reps, but had to cut it short due to lack of time.)

Tim Babcock 04-01-2010 07:07 PM

Re: The Shed 'O Pain
 
My family and I Are at the New river Gorge. We took a hike to Endless. We watched the sun go down over the gorge. Awesome. I am now enjoying some Norcal margaritas.

Tim Babcock 04-02-2010 03:08 PM

Re: The Shed 'O Pain
 
Did some top roping at the bridge today. It was very warm. Fun.

Jeffrey Fortuna 04-02-2010 11:24 PM

Re: The Shed 'O Pain
 
Friday 4-2-2010

Run:
8.0 miles (Rocky River Reservation) in 71 min. (about 9min./mi.), 78%-85%HRmax
That was pretty slow. There were no water stops on the course, so next time I will have to carry my own. I got so dehydrated, that I had a hard time finishing. Still, it was nice to be outside.

Tim Babcock 04-03-2010 04:14 PM

Re: The Shed 'O Pain
 
Good day at Endless with JT.
Fool Effect
Meniscus Burning
Little Help From My Friends
Fine Motor Control
Muckraker

JT is climbing very strong.
Thanks for the belays. I feel very comfortable with JT holding the rope. I would not have onsighted Meniscus Burning without confidence in my belayer.

Jeffrey Fortuna 04-04-2010 07:48 AM

Re: The Shed 'O Pain
 
Saturday 4-3-2010

Swim:
70min. continuous, with pullbouy.
I don't know if it was the water temperature or the pullbouy changing the angle of my shoulders, but my hands were totally numb for the last 35 minutes of the swim.

JT Kalnay 04-04-2010 10:40 AM

Re: The Shed 'O Pain
 
2 Attachment(s)
sunday 4-4-2010

All those miles without water? on Cleveland's first hot spring day? Ouch.
If you start that run at either Big Met Golf Course or Little Met Golf Course, you can have several water stops on the way by heading out from the GC for a mile or two, turning around, passing by the GC, heading to the other GC, and turning around, and coming back. Very civilized.

Yes the pull buoy likely changed the arm angle enough to cause he numbness. Especially if you maintained the new head position. That's why practice with the pull buoy is essential b/c it recreates the swim angle of the wetsuit. Without the PB you are swimming "uphill", which is not exactly like the wetsuit.

Did some hiking/scrambling and then trad leading on friday. It was good to get back on that horse (trad leading).

Did a lot of hiking, some scrambling, and two AWESOME routes at Kaymoor Slabs, Endless Wall, New River Gorge, West Virginia. Did "A Little Help From My Friends" 5.10a, first try, no hangs, no falls. The title is fitting b/c Tim lead it and set a TR for me. Thanks Tim.

So the trip to the New pointed out several things. Hiking over uneven terrain and scrambling along cliff bottom boulders are life skills that a rock climber needs to be good at. Eleven months after the BHR, those life skills are sorely lacking. Just barely made it back to the car, and then needed help to get from car to hotel room after the second day of hiking. Thank goodness for the pool and hot tub at the Holiday Inn in Oak Hill.

Thus, in the Xfit spirit of "practice what you suck at" and "train to not suck at life", my training is going to shift its focus a little. Less heavy weights (I am super strong right now) and more walking on uneven terrain. Luckily the sidewalks and side streets in Cleveland are full of potholes so uneven terrain is easy to find, even downtown! Will keep the metcons, do only BS swimming, and substitute rowing for other activities that make my hip sore or that will keep on the excessive upper body muscle, and the middle body "Molson Muscle".

Tim Babcock 04-04-2010 03:12 PM

Re: The Shed 'O Pain
 
Karen
150 Wallballs
14:52
First time doing Karen with a "real" wallball. I had been doing Karen with a basketball filled with 20# of sand. The real wallball is bigger and not weighted evenly. It felt very awkward. Good workout nonetheless.

I think I need to shift my climbing workouts to more power endurance stuff. I can currently boulder hard but being on routes this weekend I realized I have to do several hard moves in a row.

Yesterday when JT and I were walking out of Endless we passed Quinsana Plus. It is a beautiful route. I was very tempted to jump on it and see far I could hangdog up the route. The draws were hanging there taunting me on. Next time if the conditions are right I'm may give it a whirl.

Jeffrey Fortuna 04-04-2010 06:05 PM

Re: The Shed 'O Pain
 
Sunday 4-4-2010

Rest Day!
Easter/birthday brunch at my Aunt and Uncles. I wish I could have been at The New this weekend. I hope I can be there when you get on Quinsana.

JT Kalnay 04-05-2010 07:21 AM

Re: The Shed 'O Pain
 
Sunday 4-4-2010

Rowed 2k in 9:57.
Rode 10 miles in 29:58.

Monday 4-5-2010
Swam 1000 meters all bstroke in 27:50.
Bstroke is slower than fstyle, but with my shoulder in rehab right now....

Jeffrey Fortuna 04-05-2010 07:04 PM

Re: The Shed 'O Pain
 
Monday 4-5-2010

Run:
Just under 6 mi.@8.5min./mi. I didn't have a whole lot of zip today.

Climb:
Boudered with Brad at LifeTime for 2 hours. Set three new problems.

JT Kalnay 04-06-2010 03:27 PM

Re: The Shed 'O Pain
 
Tuesday 4-6-2010

Ran 400m.
Deadlifts:
3x135
3x185
3x225
3x275
3x315
2x365
1x385 (PR!!!!!)

10x12" box jumps
10xkaraokes (hip agility drill)
10x18" box jumps
10xkaraokes
10x18" box jumps
10xkaraokes
10x18" box jumps

rowed 2500m in 11:08 (first 2000m in 8:57 PR)

Jeffrey Fortuna 04-06-2010 05:16 PM

Re: The Shed 'O Pain
 
Tuesday 4-6-2010

Swim:
20x 50meters, 49 sec.-64 sec./50m
I was really tired by the second half. Spent a couple of minutes after working on my flip turn.

JT, awsome deadlift PR. We'll have to get together and do a row workout together.

JT Kalnay 04-07-2010 07:21 AM

Re: The Shed 'O Pain
 
Wednesday 4-7-2010

Swam 1100m in 31:02, all bstroke to accomodate the shoulder PT.
May do a ride or some squats tonight.

Good job in the swim intervals Jeff.
Now, remember how the pull buoy changed your swim angle?
That's why you may also consider doing three or four long swims b/w now and Maummee Bay in the pool in your wetsuit. Yes the chlorine damages the wetsuit, but rinsing it off really well when you are done mitigates the damage. yes you look silly swimming in a pool in your wetsuit, but people quickly realize you are training for a triathlon and think you are cool, so don't worry about that. The long swims in the wetsuit are for a couple of reasons. To determine whether there are any chaffing points and how much body glide you need to apply to prevent the chaffing, to get used to swimming with the buoyancy, and to make sure the shoulders and hips don't get too tired out from the wetsuit. So, b/w now and June 6th, consider doing three long swims of at least 1500m in the wetsuit in the pool. On the long swims you can put a water bottle at one end of the pool so you don't get so dehydrated, b/c you will get hot swimming in the pool with the wetsuit. Scooping down the neck every 200 yards and letting the pool water into the wetsuit will help cool you down.

Tim, SoP this weekend? Sunday? 10am? Or maybe Hinckley if it is dry????

Tim Babcock 04-07-2010 02:22 PM

Re: The Shed 'O Pain
 
Yesterday...
Warm up:
3 TGU's each arm 10, 20, 35, 45, 53#
5 Burpees
1 lap on bouldering wall
5 Rounds

Fingerboard WOD

Today...
"Nate"
2 muscle ups
4 HSPU
8 KBS 2 pood
AMRAP in 20 minutes
11 rounds and 2 reps

Hinckley would be nice if it is dry. Otherwise I will probably head to the Coop.
Sunday at the SoP sounds good.

Jeffrey Fortuna 04-07-2010 05:52 PM

Re: The Shed 'O Pain
 
Wednesday 4-7-2010

Run:
7 miles in 61 minutes (just under 7mph) @ Rocky River Reservation.
I've been really tired this week, so I'm taking it easy on the workouts. I like your suggestion of doing a couple of long swims in a wetsuit. Last year, My arms got tired very quickly because I wasn't used to having to work against the wetsuit.

I'm sorry, I won't be able to climb this weekend, I have A LOT going on this weekend.

JT Kalnay 04-08-2010 10:56 AM

Re: The Shed 'O Pain
 
Thursday 4-8-2010

Supposed to be a rest day.

Turned out differently than planned.....

Tripped and fell.

Reached out to break fall with right arm (currently doing PT for rotator cuff in right shoulder).

Partially broke fall with right arm, which partially dislocated the right shoulder. Ouch.

Since the fall was only partially broken, I rotated my right femur in my right (non-operative) hip and then landed on my right hip. Double ouch.

On the roll-over, my right foot got stuck under me which causes the right Achilles tendon to over-stretch. Triple ouch.

Couldn't get up for about 5 minutes. (Didn't want to anyway)

X-rays scheduled for all three both body parts later today, and an MRI scheduled for the shoulder tomorrow.

Jeff,
Yes swimming with the westuit is different than swimming without the wetsuit. Also, biking after swimming is different than just biking. Recall that you are training for a triathlon. Thus, now that you have all the base work done in all three disciplines, it is time to consider brick week. Pick one week in April or May, but not closer than 2 weeks to Maumee Bay.

On day one, swim the Olympic distance in your wetsuit then peel it off and jump on the bike and ride the distance. On day two, bike the olympic distance then jump off the bike and run the olympic distance. On day three REST and do yoga for stretching not strengthening. On day four do swim intervals equalling half the olympic distance and do bike intervals equalling half the distance. On day five do bike intervals equalling half the distance and do run intervals equalling half the distance. On day six REST and do yoga for stretcing not strengthening. On day seven do a simulated Olympic. On day eight (yes I know there are only 7 days in a week, but this is a special triathlon training week), rest. Then return to training with a focus on whatever you felt weakest in. Just a thought.

Tim, I will update you about Hinckley for Saturday based on the x-ray and MRI results. If I'm just being a baby and am not really hurt then I am still in for Hinckley, including at least one lap of hiking top to bottom with my pack on. And, if I'm not really hurt then Sunday at the SoP is on. The weather looks very very iffy for Saturday anyway, (e.g., snow predicted for Friday).

JT Kalnay 04-08-2010 06:19 PM

Re: The Shed 'O Pain
 
4-8-2010

Back from all the tests, which confirm I am still just a hypochondriac who trips too much and bruises and dislocates too easily....

No major damage (e.g., no breaks, no tears), just "strains" (the doctor's polite way of saying get out of my hospital and stop being so clumsy).

So here's the dilemna. I tripped while practicing walking on uneven terrain b/c I recently discovered I suck on uneven terrain. How am I going to get better on uneven terrain if I keep falling while on uneven terrain. Maybe time to get some trekking poles????

I am open to suggestion on this one.....

JT Kalnay 04-09-2010 05:10 AM

Re: The Shed 'O Pain
 
Friday 4-9-2010

Rest and Recovery and Ice Bag and Advil Day.

Very sore.

Jeffrey Fortuna 04-09-2010 05:57 AM

Re: The Shed 'O Pain
 
Thursday 4-8-2010

Swim 64min. continuous. Hands went numb again without the pullbouy this time. I think it's from a combination of extending my arms out straighter than I was and lifting my head up more changing the angle of my shoulder.

Run interval:
4x 3min.@9mph, 3min.@6mph
I wasn't able finish the whole three minutes on the last two intervals.

Jt, I really like your suggestion for brick week. I will try to implement it soon.

Tim Babcock 04-09-2010 02:39 PM

Re: The Shed 'O Pain
 
4/9/10

1 mile on AirDyne
150 Double Unders
50 Burpees
15:59

JT, I think the treking poles sound like a good idea when walking on uneven terrain.

Jeffrey Fortuna 04-10-2010 06:18 AM

Re: The Shed 'O Pain
 
Friday 4-9-2010

Run (treadmill) 77min.@6.7mph (about 8.5miles), .5% incline, 78%HRmax
Swim 77min. continuous (with pullbouey) about 1min. 20sec./lap (approximatey 2900meters, 1.8 miles)

Tim Babcock 04-10-2010 04:11 PM

Re: The Shed 'O Pain
 
Hinckley-Beautiful Day
Main Wall
Burnout and Patagonia Mix 2 Laps
Snoopy Left and Right 10 Laps
When You Dance 6 Laps
Rock was very crisp today:)

Later...
5 rounds
5 Hang Snatches 65#
5 Ring Dips
10 Push Ups

Helen tomorrow...


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