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Tim Babcock 03-03-2011 05:49 PM

Re: The Shed 'O Pain
Welcome to the log Chris.:welcome:

I don't know much about tri's, but can offer advice about climbing.
I really think bouldering is the key to climbing hard routes. I boulder or do fingerboard workouts three times a week. I also work in Crossfit workouts 2-3 times a week to work opposing muscle groups and to improve conditioning. I do have specific Crossfit goals, but my workouts revolve around climbing. If injuries start to creep up on me I pay careful attention to them. For the most part I work around the injury rather than just rest it.

A lot of strong boulderers can't do squat when you get them on lead on a 100' route. The key to transferring bouldering strength outside is to climb outside. Early on I did a lot of top roping. I had a terrible lead head. Now I try to lead almost everything. The hardest routes I have done I started working them on top rope to cut down on the number of lead falls I would take. I then quickly switch over to leading them once I am familiar with the moves.
I also read all of Eric Horst's books. There is a lot of useful information in his books.
I hope some of this is useful. I look forward to having you visit "The Shed."

Jeffrey Fortuna 03-03-2011 08:20 PM

Re: The Shed 'O Pain
Thursday 3-2-2011
1mi. @ 6.9mph, 1% incline, rest as needed,
1mi. @ 7.0mph, 1% incline, rest as needed,
1mi. @ 7.1mph, 1% incline, rest as needed,
1mi. @ 7.2mph, 1% incline, rest as needed,
1mi. @ 7.3mph, 1% incline.
2min. easy warmup,
2min. (small chainring/23),
2min. (small chainring/21),
2min. (small chainring/19),
2min. (small chainring/17),
2min. (small chainring/15),
2min. (small chainring/14),
2min. (small chainring/13),
2min. (small chainring/14),
2min. (small chainring/15),
2min. (small chainring/17),
2min. (small chainring/19),
2min. (small chainring/21),
2min. (small chainring/23),
2min. easy cooldown,

JT, I'm seriously considering Ottawa Iron 266, and it's all your fault.

Chris, welcome to the Shed 'O Pain Journal. My weekly workout schedule is as follows:
Monday: swim 10x 50m all out on the 2 min. mark; run short sprint intervals (4x .25mi @ 10mph, .25mi @ 3.5mph)
Tuesday: run 5x 1mi. increasing pace on each mile; bike JT tabata bike or similar interval workout
Wednesday: swim 30-45min. freestyle; boulder at Kendall and try to work in some pull-ups and dips
Thursday: run 5x 1mi. increasing pace on each mile; bike JT tabata bike or similar interval workout
Friday: swim 30-45min. freestyle; run 5mi. @ 6.8mph
Saturday: Climb at Kendall/Cleveland/Planet Rock/Hinkley/Shed 'O Pain with Tim; run something easy if I can still walk
Sunday: bike long, slow and easy, or just collapse

[I]What was JT saying about "rest day?"[/I]

It's not often that I can actually do all of this in a week. When I'm feeling good, I try to add some CrossFit, usually on Mondays, Tuesdays and Thursdays and Saturdays when I'm at the Shed 'O Pain. I try to do WODs that work large muscle groups like deadlifts, squats and thrusters. Rest days get inserted when I feel tired. I don't try to make up missed workouts, I just skip them and move on.

My workout schedule will change when the weather gets better. I will try to significantly increase my running to four seven milers and one ten miler per week and the Sunday bike will be long, hopefully 100 miles. And of course, I'll do more outdoor climbing.

JT Kalnay 03-04-2011 08:30 AM

Re: The Shed 'O Pain
Friday March 4, 2011

Swam 1 hour continuous, lost count of how many laps, got a little light headed.

So you want to climb and do an Olympic Triathlon?

You have stated a goal for climbing (e.g., solid on 12a).
Do you have a goal for the Olympic Tri? (e.g., finish at all costs, finish but only w/o getting hurt, finish under three hours, win...)

If you can pick a tri and a goal, I'll think on some plans for you to consider.

Tthe Canadian 226 bumper sticker is awesome, it makes the American 140.6 look wimpy by comparison... I'll ask you the same question I asked Chris. Do you have a goal for the 226? (e.g., finish, finish for time, win). If a 226 on 9/3 is in the plans, it's not too early to lay out a plan... (including a two to three week taper)

Tim Babcock 03-04-2011 06:43 PM

Re: The Shed 'O Pain
Double Under Helen
50 Double Unders
21 KBS 1.5 pood
12 Pull ups
3 rounds

JT Kalnay 03-05-2011 04:59 PM

Re: The Shed 'O Pain
Saturday March 5, 2011

Biked 24.9 in 90 minutes.
KB basics.
Flying to Cali tomorrow.

Did you get flooded?

How seriously are you considering the 226 in Ottawa?

Tim Babcock 03-06-2011 08:21 AM

Re: The Shed 'O Pain
Bouldered at Cleveland Rock with Jeff. Lots of good sends. Fun! I really like Cleveland Rock. Has a nice climber atmosphere. It takes an hour and fifteen minutes to get there from my house. Only 10 minutes longer than KC. Definitely worth the 10 minutes.

150 Wallball Shot for time:

Elbow RX

The "Shed" was spared any flooding this time.:)

Have fun in California, JT. Are you going to do any climbing while you are out there?

JT Kalnay 03-06-2011 06:47 PM

Re: The Shed 'O Pain
Sunday March 6th, 2011

Walked through one airport with my luggage.
Walked through another airport with my luggage.

Got to hotel.
Did a 45 minute workout, 3x15 minute laps around a park, with 5 pullups on each lap. When did pullups get so hard?

No fun in Cali this time. All work....

Tim Babcock 03-07-2011 04:57 PM

Re: The Shed 'O Pain
3 TGU's each arm 15-20-35-45-53
5 Burpees
1 Problem
5 Rounds

10 One-legged squats to 14" box(getting lower) -alternating legs
1 problem
5 rounds

2 Bar Muscle Ups
1 Problem
5 Rounds

15 GHD Situps
1 Problem
5 Rounds

JT Kalnay 03-07-2011 06:31 PM

Re: The Shed 'O Pain
Monday March 7, 2011

Tons of work.
Tons of food.
Tons of stress.
No exercise.

Not a good crossfit day...

Chris John 03-08-2011 12:05 PM

Re: The Shed 'O Pain
1.5 mile run with warmup 15min
2 situp cycles
2 sets shoulder RX
2 sets shrugs

3 sets finger extensors
3 sets forearm pronators
3 sets carpel RX (I have a clicky spot in my wrist and I am trying some new exercises to hopefully control the instability better)

Tim Babcock 03-08-2011 04:09 PM

Re: The Shed 'O Pain
10 X 100m
Each 100m was done in about 15 seconds. I completed each sprint on the two minutes. My legs feel a little wobbly.
It was nice to get outside.:) I am thinking about trying to get to the New this weekend. If anyone is interested let me know.

JT Kalnay 03-09-2011 05:59 AM

Re: The Shed 'O Pain
Tuesday March 8, 2011

More work, more food, more stress.

100 jtBurpees in the hotel room...

JT Kalnay 03-09-2011 02:59 PM

Re: The Shed 'O Pain
Wednesday March 9, 2011

Biked 24.7 in 90:00, Max HR 127

100x25# kb swings in 3:22, Max HR 174...

Tim Babcock 03-09-2011 04:30 PM

Re: The Shed 'O Pain
Warm Up:
1 Problem
5 Kettlebell Snatches 15-20-35-45-53
5 Rounds

Moon Board Workout (Felt weak tonight)

Elbow RX

Chris John 03-09-2011 04:41 PM

Re: The Shed 'O Pain
30 minutes with intervals 1100 yrd (intervals were exhausting)
Light yoga

Tim, I am out this weekend for the New, but could potentially go the 19th or 26th.

Jeffrey Fortuna 03-09-2011 06:38 PM

Re: The Shed 'O Pain
Wednesday 3-9-2011
250m freestyle warmup,
5x 50m kick, 50m pull, 50m swim,
250m freestyle cooldown
Bouldered at CRG. Sent all of the problems I was working on Saturday except the thin purple. Did everything but the last move. (Tim, you'll be happy to here that very few people have sent that problem.)

Sorry, I can't do The New this weekend, it's still a little cold for me, and I'm really busy. I might be able to go the 19th, but not the 26th.

Tim Babcock 03-10-2011 03:49 PM

Re: The Shed 'O Pain
2 Muscle Ups
8 KBS 2 pood
AMRAP in 20 minutes
12 rounds + 2 reps - PR by 2 reps

The New is snowed out.
Would be up for CRG or PR. Jeff? Chris? JT? Anyone?

Jeff, sounds like you had a good session at CRG last night.

JT Kalnay 03-10-2011 04:22 PM

Re: The Shed 'O Pain
Thursday March 10, 2011

4.1 miles on foot in 70 (compare to 4.2 in 75 last time...)
Max HR 117

55x55# hang clean push press
Max HR 175

Are we noticing a trend here on the Max HR???

No to CRG for me on weekends.
I simply can't bring myself to drive past my house on the way to the CRG on the weekend, and, I go there during the week sometimes.

Maybe to PR. Let me see what the boss says....
I think Dave Manuelle is planning a trip to PR on Sunday the 13th.

Am signed up for the Oberlin Splash Zone Indoor Triathlon on 3/20.

It is 1/2 hour swimming, 1/2 hour on the stationary bike, and 1/2 hour on the 1/8th mile indoor track. The entry fee is a suggested $35 donation to the Leukemia and Lymphoma Society. Stori Miller in Oberlin is the contact person for the event. Right now there are about 30 people signed up. I am hoping to do 1500 yards in the 30 minutes in the pool, to do 9+ miles in the 30 minutes on the bike, and hoping to do 2 miles on the track in the 30 minutes.
We'll see....

Jeffrey Fortuna 03-10-2011 07:31 PM

Re: The Shed 'O Pain
Thursday 2-10-2011
5mi. @6.5mph, 1.0% incline, 46min and change.
30min. small chainring/21, 80-90rpm.
Both the run and bike were easy, base buliding, aerobic zone workouts. It's refreshing to feel good during a workout, for a change.

Yes, I had a good session at CRG. Climbed by myself for an hour and then climbed with Oliver, who I met at Kendall. I would be up for CRG, or PR if it stops snowing.

JT Kalnay 03-11-2011 07:32 PM

Re: The Shed 'O Pain
Friday March 11, 2011

Back from California safe and sound.
I was walking on the beach the other day and saw a Tsunami Shelter sign.
I said to myself "Tsunami? You've got to be kidding..."

Beware the Ides of March...

Swam 56x50 in 69:32.
56x50 is 2/3 the IM distance.
OMG, how did I ever do the IM distance?
I am nearly catatonic following this swim.
Got a snout full of chlorine water and feel like I now have the worst allergy attack ever. It'll pass, but the sinusses are SCREAMING!

But, I think I am actually more sore from the 4.1 mile walk yesterday.

Tomorrow will either be a rest day or a two hour ride.
Yeah those are kinda at the opposite ends of the spectrum. I know.

Then sunday will be the SoP in the morning and then swim intervals on sunday afternoon. Swim intervals, yes those do represent one of the INNERMOST RINGS OF HE*L!!!!!!!!!

Jeffrey Fortuna 03-11-2011 08:23 PM

Re: The Shed 'O Pain
Friday 3-11-2011
45min. shoveling 8-10 inches of wet, heavy snow before going to work.
Didn't leave work until 4:45, because I started an hour late due to the weather.
4 laps breaststroke warmup,
45min. freestyle,
4 laps breaststroke cooldown
1mi. @7.0 mph.
1mi. @7.1 mph,
1mi. @7.2 mph,
1mi. @7.3 mph
Didn't get home 'til 8:30, and guess what, I couldn't get in the driveway. :yikes:
1:20min. shoveling ANOTHER 8-10 inches of wet, heavy, snow.

JT, I'm with you on the "swim interval" ring of HE*L! I think it's between adulterers and mass murderers.

JT Kalnay 03-12-2011 02:02 PM

Re: The Shed 'O Pain
Saturday March 12, 2011

Biked 2 hours, 35 miles, then immediately walked 15 minutes.

It was very painful to walk after biking.....

Tomorrow, tuesday, and thursday are intensity days, followed by the indoor triathlon on Sunday. That makes monday, wednesday and saturday rest days.

Friday will be a liesurely bike/walk double.

Jeffrey Fortuna 03-12-2011 04:05 PM

Re: The Shed 'O Pain
Saturday 3-12-2011
Bouldered with Tim at CRG. Had a good time not sending anything.

Tim Babcock 03-13-2011 09:02 AM

Re: The Shed 'O Pain
Bouldered at CRG with Jeff. Good day.

Worked out with JT.

3 TGU's each arm 15-20-35-45-53
1 Boulder Problem
5 rounds

5 OHS Squats 95-100-105-110-115
1 Boulder Problem

Set a new problem and then kind of pooped out. Tired.

Jeffrey Fortuna 03-13-2011 01:23 PM

Re: The Shed 'O Pain
Sunday 3-13-2011
Since I didn't make it to the Shed 'O Pain, I spent 50min. in the Pain Cave (Spinerval #33, The Pain Cave). Hard tempo workout.

JT Kalnay 03-13-2011 03:37 PM

Re: The Shed 'O Pain
Sunday 3-13-2011

"Katy Maximus":smiley_ev
TGUs: 10x10#, 20x20#
KBs: 10x10#, 10x15#, 10x20#, 10x35#, 10x45#, 10x53# (the big boy), 20x35# one armed and switching hands
hang boarding and campusing

"Very Perry"
100 yd warmup swim
8x50yds all out swim (fastest 39, slowest 45) as much rest as desired in between each 50
100 yd cooldown

JT Kalnay 03-14-2011 04:26 PM

Re: The Shed 'O Pain
Monday March 14, 2011


(Katy and Perry wore me out...)

Jeffrey Fortuna 03-15-2011 04:21 AM

Re: The Shed 'O Pain
Monday 3-14-2011
5mi. @ 6.8mph, 1.0% incline
30min. stationary bike, sm/19, 80-90rpm

No energy today.

Tim Babcock 03-15-2011 03:10 PM

Re: The Shed 'O Pain
5 Pull Ups
10 Push Ups
15 Air Squats
AMRAP in 20 Minutes
-20 Rounds

JT Kalnay 03-15-2011 03:38 PM

Re: The Shed 'O Pain
Tuesday March 15, 2011

20 rounds of Cindy in 20 minutes? DUDE!

With that running you've been doing, you might have a spectacular Murph bottled up in there just trying to bust out.

Today I did:

1 hour on Mt. Tread-hill, 2.9 miles, 1153 vertical feet.

Deadlifts 3-3-3...
Started at 135 pounds, added 20 pounds to failure.
Didn't bother to add up the final weight.
It was a lot.
My white collar neighbors were frightened.

Now I just want to eat some raw meat.

Jeffrey Fortuna 03-15-2011 06:18 PM

Re: The Shed 'O Pain
Tuesday 3-15-2011
4 laps breaststroke warmup,
30min. freestyle,
4 laps breaststroke cooldown
Bouldered at CRG for 3 hours. All of my projects are gone since they've already started stripping the wall for the comp.

Tim Babcock 03-16-2011 03:35 PM

Re: The Shed 'O Pain
1 Boulder Problem
10 Burpees
5 rounds

1 Boulder Problem
5 sets X 3 reps Push-Press 115-120-125-130-135

1 Boulder Problem
15 GHD situps
5 Rounds

1 Boulder Problem
15 Back Extensions
5 Rounds

Elbow RX

JT Kalnay 03-16-2011 05:17 PM

Re: The Shed 'O Pain
Wednesday March 16, 2011

Rest day following duration and intensity day.

On/off for next couple days until indoor tri on Sunday morning.

Anyone else participating?

Jeffrey Fortuna 03-16-2011 06:34 PM

Re: The Shed 'O Pain
Wednesday 3-16-2011
Rest Day!

JT, can I register for the indoor tri the day of the event? I was kind of keeping this weekend open, incase the weather cooperated, for a trip to the New, but it doesn't look like that is going to happen.

Tim Babcock 03-17-2011 03:48 AM

Re: The Shed 'O Pain
I have been keeping an eye on the weather at the New too. Doesn't look that good. How about the "Shed" on Saturday? Jeff, JT, Chris, Kent?

Jeffrey Fortuna 03-17-2011 04:28 AM

Re: The Shed 'O Pain
I'm up for the Shed 'O Pain on Saturday. CRG's boulder wall is being stripped for the comp on Tuesday and KC just sucks.

JT Kalnay 03-17-2011 12:48 PM

Re: The Shed 'O Pain
Thursday March 17th, 2011

Walking outdoors in the sunshine (feels like spring)
Climbing at KC.

Don't think you can register for the indoor tri day of.

Am interested in the SoP on Saturday, will be attempting the week one WOD for the Xfit games. Would be interested in going to an affiliate (Ashland? Barberton?) and doing it for a real score? But, doing it in the SoP will be just as satisfying for me. AMRAP in 10 minutes, 30 double unders, 75# from ground to locked off overhead is the workout. I think I could do at least two rounds, maybe three, it'll depend on the double unders....

Tim Babcock 03-17-2011 02:46 PM

Re: The Shed 'O Pain
Tried the Week One Crossfit Games WOD
30 Double Unders
15 Snatches 75 pounds
AMRAP-10 Minutes
3 Rounds + 30 Double Unders
I enjoyed this WOD. Wished I could have done it at a quicker pace. The snatches gassed me.

How about 11 for anyone who wants to come to the Shed on Saturday? I'm flexible on the time.

Jeffrey Fortuna 03-17-2011 03:16 PM

Re: The Shed 'O Pain
Thursday 3-17-2011
7.4mi. OUTSIDE, in 01:03:23
Not a great pace, but not bad either. I felt pretty good until the last 2 miles. Figures, I haven't run more than 5 miles in at least 3 months.

Tim, I good with 11:00 at the Shed 'O Pain Saturday.

Chris John 03-17-2011 06:54 PM

Re: The Shed 'O Pain
Monday- 1300 swim, primarily freestyle, 31 min
Tuesday- Run 3 miles in 27 min, shoulder press, chest press, squats
Wednesday/Thursday-nothing but complain about my hamstrings

Tim, I think I am out for Saturday; thanks for the invite. I have some wrist pain that I am somewhat concerned with, will be in touch soon.

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