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

Jeffrey Fortuna 06-21-2010 05:46 PM

Re: The Shed 'O Pain
 
Sunday 6-20-2010 update

Maumee Bay Triathlon (olympic distance)
Official results:
Overall time was 2:51:47 (hr:min:sec) 15th out of 20 in my age group (40-49); 116th overall
Swim (.9 mi./1500m): 34:41 (min:sec) 17th out of 20
Transition 1 (swim-to-bike): 2:17 (min:sec)
Bike (24 mi./40k): 1:14:32 (hr:min:sec) about 19.3 mph 13th out of 20
Transition 2 (bike to run): 1:39 (min:sec)
Run (6.2 mi./10k) : 58:36 (min:sec) about 9:41 min/mi 19th out of 20

Norm Swann 06-22-2010 09:55 AM

Re: The Shed 'O Pain
 
Completeing a triathlon is a feat in itself;to do it in under 3 hours is excellent.

Nice job Jeff!!!

Tim Babcock 06-22-2010 03:08 PM

Re: The Shed 'O Pain
 
Beginning a Tabata protocol again.
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.0 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.0 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph
I got this protocol from a Clarence Bass book I have.

I second the good job on the triathlon! I also thought a 6:30 mile was very impressive. Jeff's running has improved!

Jeffrey Fortuna 06-22-2010 05:53 PM

Re: The Shed 'O Pain
 
Tuesday 6-22-2010

Run:
7.5 miles in the heat. OMG! I stopped several times to get out of the sun for a couple of minutes.

I need to start doing the tabata treadmill.

Tim Babcock 06-23-2010 08:47 AM

Re: The Shed 'O Pain
 
Bouldering WOD
Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
Easy Boulder Problem

15 Additional Boulder Problems
With 5 X 5 HSPU(Strict), 5 X 5 Ring Dips, and 5 X 20 Pushups
1 set between each problem

Elbow RX (Extensions and Pronators)

As long as I do the workout in the morning with the air conditioner running it's actually not to bad in the "Pain 'O Shed." As soon as the sun hits, it becomes an oven.

Tim Babcock 06-24-2010 08:26 AM

Re: The Shed 'O Pain
 
Front Squat
5 95
5 105
5 115
5 125
5 135

then...
10 GHD situps
10 Hip extensions
5 rounds

Jeffrey Fortuna 06-24-2010 05:44 PM

Re: The Shed 'O Pain
 
Thursday 6-24-2010

Run:
7.44 mi in 1:00:49, 8:10 min/mi pace.
[I]I need to change this route to add another .56 miles to make it an even 8 miles.[/I]

Tim Babcock 06-25-2010 02:31 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with Norm and Rick at the Main Wall. 20 Routes. Fun.

Later...
Tabata protocol:
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.1 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.1 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph

Jeffrey Fortuna 06-25-2010 08:20 PM

Re: The Shed 'O Pain
 
Friday 6-25-2010

Run:
10 mi. in 1:26:26, just under 9 min/mi pace.

Tim Babcock 06-26-2010 08:52 AM

Re: The Shed 'O Pain
 
For time:
12 muscle ups
30 wall balls - 20# to 10ft
50 double unders
9 muscle ups
30 wall balls - 20# to 10ft
50 double unders
6 muscle ups
30 wall balls - 20# to 10ft
50 double unders
27:54 Slow! I had to take a 4 minute phone call as well.
I could not get a good rhythm going on the double unders.

Elbow RX

Jeffrey Fortuna 06-26-2010 06:03 PM

Re: The Shed 'O Pain
 
Saturday 6-26-2010

Climbed at Hinkley with Kerry. I forgot my climbing shoes, so I just did Burnout, The Crack and Buzzard in my aproach shoes. It was a good forearm workout. I only fell once.

Swim:
45 minutes open water at Munroe Falls Park.

Tim Babcock 06-27-2010 08:09 AM

Re: The Shed 'O Pain
 
15 Deadlifts 135#
15 Push Ups
10 Rounds
16:38 PR
Tough!

Jeffrey Fortuna 06-27-2010 04:07 PM

Re: The Shed 'O Pain
 
Sunday 6-27-2010

Brick:
33.75 mi bike in 2:07:17, 15.9 mph avg
4.58 mi run in38:09, 8:18 min/mi pace

[I]I had to stop a couple of times during the run for water and to get out of the sun.[/I]

Tim Babcock 06-28-2010 07:44 AM

Re: The Shed 'O Pain
 
Bouldered Today:
Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
Boulder Problem
5 Rounds

15 additional Problems with...
5 X 12 GHD Situps
5 X 12 Hip Extensions

Elbow RX afterwards.

NRG Wednesday and Thursday:)

Jeffrey Fortuna 06-28-2010 07:00 PM

Re: The Shed 'O Pain
 
Monday 6-28-2010

Swim:
10x front crawl 25 m hard, 25 m recover in 25:16 (min:sec)
10x front craw 50 m, breaststroke 50 m in 30:28 (min:sec)

Climb:
Bouldered with Brad at Lifetime. Did all of our problems.
[I]These problems are getting to easy; it's time to set some new ones. They had a bouldering comp last weekend and used most of our problems (except the really hard ones) for the comp.[/I]

Tim Babcock 06-29-2010 08:58 AM

Re: The Shed 'O Pain
 
Tabata Protocol
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.2 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.2 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph

JT Kalnay 06-29-2010 11:38 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Tuesday June 29, 2010

Back on the grid after a long and long needed trip out west.

Climbed well above my grade, which I guess makes it my grade now, including some remarkable sends.

Visited old friends and made some new friends.

Ate whatever people put on my plate and didn't weigh myself for 2 weeks. Only "exercise" was hiking and climbing every day but one. Ended up losing one pound.

Here's a funny story from the trip....

While out west, there was a really steep trail to get to a climb.
It went straight up/down a slippery sandy path from a creek/river to the vertical face. After crossing the creek/river, I decided to "climb" the trail b/c it was loose and my partner for the day was was even older and less steady on her feet than me. While "climbing" the trail, three "climber dudes" passed me and disrespected me and my partner for roping up for the "approach". We finally got to the climbing area and the dudes were on the 5.9 warmup we wanted to start on. So we sat and rested and nibbled on clif bars and waited. Finally, after a half an hour, they bailed on the 5.9 warmup b/c they couldn't do it. My 68 year old partner and I roped up and both ran laps on the 5.9. This did not compute for the climber dudes. It really didn't compute when I then climbed the neighbor 5.10 and the neighbor 5.11a, on trad, on lead!!!! Now, I know you know that I don't lead, and that I don't even climb 5.11, but you know what I get like when people disrespect me or my friends. The climber dudes were now busy getting high and decided to start disrespecting us again, even though we climbed harder than they did. We ignored them, smug in our satisfaction of having shown them up. Then it was time to leave. So I decided to rappel the trail. This sent the now stoned climber dudes into laughing fits. I did not hold this against them when two of the three fell on the trail while I was rappelling, and even provided assistance from my meager first aid supplies. After fixing up a twisted ankle and a cut on a forearm we left them on the climbing trail side of the creek/river. They may still be there for all I know... Anyway, that's one of the funny stories from the trip. After a week or so of recovery, I will start exercising again.

Notable sends:

The Nose, at The Y, near Los Alamos New Mexico
The Notch, at The Y, near Los Alamos New Mexico
Mad Bolter, at West Rock, at Tres Piedras
How Ed Lost His Mind, at West Rock, at Tres Piedras
Ground Up, at West Rock, at Tres Piedras
Dirty Diagonal, at Mosaic Wall, at Tres Piedras
Grandpa's Day Out, at The Nursing Home, at Boulder Canyon
Aricept, at The Nursing Home, at Boulder Canyon
Animation (Jaycene's Dream), at Animal World, at Boulder Canyon
Dry Run, at Lower Right Bowling Alley, at Boulder Canyon
Happy Ending, at Lower Right Bowling Alley, at Boulder Canyon
Father Figure, at Lower Right Bowling Alley, at Boulder Canyon

JT Kalnay 06-29-2010 11:57 AM

Re: The Shed 'O Pain
 
Jeff,

Congratulations on your amazing result in the Olympic Tri at Maumee Bay. You worked very hard on your swimming and really applied yourself to your training. The results speak for themselves. Congratulations again.

Tim,
Good luck at the NRG. After doing Burnout in your approach shoes, Rouche Motion should be an on-sight!

Norm,
Congratulations on starting to CrossFit. Be careful about your joints in the beginning. Good luck.

Jeffrey Fortuna 06-29-2010 06:03 PM

Re: The Shed 'O Pain
 
Tuesday 6-29-2010
Run:
7.4 mi in 59:34, (about 8 min/mi pace)
[I]I'm finally starting to feel better on my runs. I'm still stiff starting out, but I start to loosen up a bit after a mile. Funny, I saw very little improvement until I ditched the heart rate monitor and zone training advice and just ran how I felt, concentrating on upping my milage. If I can keep this up for the rest of the season and maintain through the winter, I may actually be able to do The Revco next May.[/I]

JT Kalnay 06-30-2010 06:46 AM

Re: The Shed 'O Pain
 
Wednesday June 30th, 2010

Swam 4x200m, last one in 4:12.
It's amazing how much oxygen there is in Cleveland after two weeks above 6,000 feet and one week above 8,000 feet out west!

Lydiard didn't have an electronic heart rate monitor.....

Jeffrey Fortuna 06-30-2010 06:35 PM

Re: The Shed 'O Pain
 
Wednesday 6-30-2010
Run:
Did a demo on the zero-g treadmill for a Time Warner TV show (I have no idea what show). Did a very short run on Mars (1/6th gravity).
Back on Earth, 5.8 mi in 48:01 about 8:18 min/mi pace.
Climb:
Bouldered with Brad at Lifetime. Did about half the usual set and worked on a couple different problems fo a change. Not very good problems but still took some effort to get through them.

[I]I stepped on the scale the other day at the gym and to my surprise, I am down from 147 to 143. The only thing I changed in my diet was replacing potatoes in my beef stew with yams.[/I]

JT Kalnay 07-01-2010 05:41 AM

Re: The Shed 'O Pain
 
Travelling to Mars to run is above and beyond the call of duty....

Walked 30 minutes in the downtown hills.

Jeffrey Fortuna 07-01-2010 06:15 PM

Re: The Shed 'O Pain
 
Yah, but the frequent flyer miles are great! 36 to 250 million miles. Oh yeah!

Thursday 7-1-2010
Swim:
45 minutes with a pull bouy concentrating on rotating from the hips and not the shoulders.

JT Kalnay 07-02-2010 06:18 AM

Re: The Shed 'O Pain
 
One hour of bouldering at CRG, including two laps of the entire gym traverse, and then some work on their roof area. Really feeling the roof work in the abs this morning.

Jeff,
Since you can swim 1500m, and since the 1/2 IM swim is 1900m, you are practically there for the swim. Also, it appears like you are regularly running 8 miles. If you can get on your bike and do some 50 mile rides in July/August, you would be ready to try a 1/2 IM in September or October. There are several excellent choices. Ottawa, Montreal, & Wilmington come to mind. The "open water" in Ottawa is in the Rideau Canal, and the "open water" in Montreal is in the Olympic rowing basin. So these are both basically big big big swimming pools. Since you are uber fit right now, please consider trying a 1/2 IM this year. Yes you might have to walk the last few miles of the 13.1, but everyone does in their first one. Based on your sub three Olympic at Maumee Bay, and your swim and run log, you are ready to try one. Just need to jump on the bike a few times, or know that you are going to take it easy on the bike during the event!

Jeffrey Fortuna 07-02-2010 07:41 AM

Re: The Shed 'O Pain
 
JT, I am thinking the same thing. I was thinking about Cedar Point, if its still open. I would like to stay close to home if possible. The running plan is to do 8 milers during the week and do a long (10, 11, 12, 13, 14 miler) on the weekends. Getting long bikes is going to be a problem. I just don't have time during the week to do more than 20 to 30 miles. That leaves only the weekends for long rides. If the weather cooperates, I should be able to get a few good rides in. Considering we live in Cleveland, that is a big "if." I would also like to get a few more bricks in to get used to the bike-to-run transition.

JT Kalnay 07-02-2010 07:51 AM

Re: The Shed 'O Pain
 
Cedar Point is in Lake Erie, and not behind any breakwall. That's big medicine. That said, I am doing the 1/2 relay with two of my brothers. However, I am going to do two weeks of ocean swimming while at the beach house in North Carolina, so Lake Erie won't seem so bad.

Great Buckeye Challenge in Springfield is still in Ohio and the swim course is NOT in Lake Erie. It's 8/22 I think.

The benefits of either Ottawa or Montreal, is that in Ottawa the swim is like swimming at Munroe Falls and in Montreal it is like swimming in a big pool. Yes they are a long ways away, but they have other benefits. In Ottawa, the bike course is 11 mile loops, so you have lots of opportunities for food and water. In Montreal, the bike course is 3 mile loops on a formula one race course, the best pavement imaginable.

Pretty much every 9 to fiver who does triathlons does their hard swimming and running during the week and does their hard biking on the weekends. there simply isn't time during the week to ride. A tabata session on a stationary on Wednesday does miracles for biking long on the weekends.

Tim Babcock 07-02-2010 02:28 PM

Re: The Shed 'O Pain
 
NRG 6/30-7/1 Perfect Weather-Great trip with Norm and Joel (First time I have met Joel but had heard many stories from Rick. Nice Guy.
Wednesday-Summersville
Rock Top Hilton 10a
On the Porch 9
Seven Minutes of Heaven 12a 2nd go. Short.
World at War 11d Redpoint Hard!
Maximum Overdrive 11c Couple of hangs.
Ragged Reaction 9

Thursday-Summersville
Personal Pronoun 9
Chewy 10b
Maximum Overdrive 11c Redpoint.
Fifty-Fifty 11a Flash-Hard start and then 11a climbing.
Tobacco Road 12b Two hangs first try and one hang second try. Steep and pumpy! Fun!

Today:
Tabata Protocol
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.3 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.3 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph

Jeffrey Fortuna 07-02-2010 02:33 PM

Re: The Shed 'O Pain
 
Friday 7-2-2010

Run:
12 miles in 1:38, 8:11min/mi pace. I felt really good for the first 9 miles. After that I started getting tired and I had to stop at home at the 10 mile point to bandage my toe. Shoes back on and I did another 2 miles to make 12 total. It's been a long time since I've felt that good on a long run.:)

[I]JT, I really like your idea of doing a tabata workout on the stationary bike during the week. I'll probably have to give up a day of climbing to do it, but I don't think Brad is going to be climbing much in the near future anyway, since his baby is due any day. I'll have to try to find a good beginner HIM in the very near future. Thank you for your suggestions.

Is anyone planing to climb Saturday? If not, I'll probably just do a long bike. The weather is supposed to be good.[/I]

JT Kalnay 07-02-2010 06:47 PM

Re: The Shed 'O Pain
 
Swam 1000m in 21:54, felt great.
Then did another 400m at a much more pedestrian pace.

Not climbing tomorrow, judging the 4th of July parade in Rochester.
Am definetly game for climbing Sunday at Hinckley.
Or for a dock WOD!

Tim,
Awesome send fest.

Jeff,
The big mistake in all triathlon biking is not doing the tabata ride.
Everyone just piles on the miles on the weekend and never moves their top end. It worked miracles for your swimming when you started doing intervals. And now you keep doing the intervals and crank out an awesome 1500m in your Olympic. Bring the same idea to the bike. You don't have time for a two hour ride on Wednesday. But you do have time for a half hour Tabata!

Yes if you are going to do a 1/2IM this year you are going to have to swap out one day of climbing a week from now until then. But then after tri season, you go back to more climbing.

Tim Babcock 07-03-2010 06:21 AM

Re: The Shed 'O Pain
 
10 Rounds
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
19:39

I'm busy with family functions this weekend. Maybe this week or next weekend we can hit Hinckley or the gym. Have a great 4th of July!

Jeffrey Fortuna 07-03-2010 12:32 PM

Re: The Shed 'O Pain
 
Saturday, 7-3-2010
Bike:
50.2 miles in 3:07:52, 16.4mph avg.
[I]The last 6 or 7 miles was uphill and much of it into the wind. By that time, my legs were too tired to do more than 15 mph. I had to granny-geat-it out of the valley. It really killed my average. Otherwise, I felt pretty good. I need to get my bike tuned. The front derailer is out of adjustment.

I can't climb Sunday, I am going to a cookout at Brad and Holly's.[/I]

JT Kalnay 07-04-2010 06:08 PM

Re: The Shed 'O Pain
 
1 Attachment(s)
Sunday July 4th, 2010

Four hours of carpentry in temperatures up to 98F improving my bouldering wall. (see photo from official weather station outside the barn)
Twenty minute walk near sunset with 200 jogging/shuffling steps.

Jeff,
Excellent job on the long ride.
That's basically the 1/2 IM distance........

Climbing at Hinckley monday morning at 10 with Dick and Betsy and Jill and Tim and Kelly and Jessie and Casey.

Tim Babcock 07-05-2010 07:59 AM

Re: The Shed 'O Pain
 
Bouldering in the Shed 'O Pain
5 problems w/ 5 HSPU between 25 total
5 problems w/ 5 ring dips between 25 total
5 problems w/ 25 push ups between 125 total
5 problems w/ 10 GHD situps & 10 Hip Extensions between 50 each
Elbow RX

JT, improvements to your bouldering wall? Pictures?

JT Kalnay 07-05-2010 02:09 PM

Re: The Shed 'O Pain
 
Monday July 5th, 2010
Climbing at Hinckley:
Keyhole up and down climb, Patagonia twice, burnout once, double oh once, sally and don once (almost). Conditions were horrendous. Hot, humid, and wet slimy rock where the moisture condensed overnight. But, it was still fun b/c there were a bunch of fun people there.

Awesome workout Tim. I will post pics of the bouldering wall improvement when the project is done (next weekend hopefully).

JT Kalnay 07-06-2010 07:33 AM

Re: The Shed 'O Pain
 
tuesday july 6, 2010

10x100m all out in the pool
fastest was 1:57, slowest was 2:20, most were around 2:10
ouch

going to walk up and down some hills tonight.

Tim Babcock 07-06-2010 04:35 PM

Re: The Shed 'O Pain
 
Tabata Protocol-a.m.
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.4 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.4 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph

Later...
30 Muscle Ups for time
5:43 PR

JT Kalnay 07-06-2010 05:11 PM

Re: The Shed 'O Pain
 
Musta been hot running! Excellent work on the muscle up PR.

Did an hour of bouldering traverses and roof problems at CRG.
It was hhhhhhhhhhhhhhhhhhhhhhhhhhot....

Jeffrey Fortuna 07-06-2010 07:12 PM

Re: The Shed 'O Pain
 
Tuesday 7-6-2010
Run:
7.4 mi in 1:03:12, about 8:30 min/mi pace. Not too bad for such a warm day. I actually felt pretty good. It was a good opportunity to get used to running at high temperatures (like in Kona).

JT Kalnay 07-07-2010 06:09 AM

Re: The Shed 'O Pain
 
[QUOTE=Jeffrey Fortuna;807235]Tuesday 7-6-2010
Run:
7.4 mi in 1:03:12, about 8:30 min/mi pace. Not too bad for such a warm day. I actually felt pretty good. It was a good opportunity to get used to running at high temperatures (like in Kona).[/QUOTE]

"Like Kona", now you're with the program. Awesome. That is one of the most positive things I've ever heard you say. If you keep training like this you can get there!

Tim Babcock 07-07-2010 09:22 AM

Re: The Shed 'O Pain
 
Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
Boulder Problem
5 Rounds

Did a few addtional problems and then worked my hardest problem for 45 minutes. Didn't get the send.
Next...
10 rounds of campus board using various rungs with 5 back squats in between at 135#.
Then...
Ab Wheel 21-15-9
Elbow RX


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