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Jeffrey Fortuna 07-21-2010 06:14 PM

Re: The Shed 'O Pain
Wednesday 7-21-2010

Brick (bike/run) 1/3 HIM distance:
Bike 18.93 mi in 1:10:25, 16.1 mph avg
Run 4.65 mi in 38:21, 8:13 min/mi pace

[I]Brad and Holly had a baby girl, Stella Opal Rembielak.[/I]

JT Kalnay 07-21-2010 07:17 PM

Re: The Shed 'O Pain
Excellent brick! That's the idea!!

Pull ups, push ups, air squats, floors to overheard, toes to bar, kb swings, then a 9 hour drive to the beach house (550 new river inlet rd, north topsail, north carolina). excellent shore break for surfing!

Norm Swann 07-22-2010 08:33 AM

Re: The Shed 'O Pain
Congradulations Brad and Holly!!!! :)

JT Kalnay 07-22-2010 05:48 PM

Re: The Shed 'O Pain
Thursday July 22, 2010

Happy birthday to Brad's baby, it will be easy to remember her birthday, b/c it is my birthday too!

Lots of swimming and then, twenty five burpees in the sand.

I was certain that I was going to die.


One of the most painful experiences of my life.

Need to practice burpees more.... (that is some type of sick, twisted, demented, sad commentary).

Oh wait, that's right, this is CROSSFIT.

There's no crying in CROSSFIT.

Just burpees that make you puke in the Atlantic.

Jeffrey Fortuna 07-22-2010 06:26 PM

Re: The Shed 'O Pain
Thursday 7-22-2010
7.4 mi in 1:04:22, 8:40 min/mi pace

[I]I wanted to take it easy tonight since I've got a race on Sunday (Fairport Harbor sprint triathlon). That, and I still hurt from Tuesday's deadlift WOD. I hope I feel better by Sunday. I'm just glad I won't be swimming in the Atlantic any time soon after JT "worked out" in it.[/I]

Tim Babcock 07-23-2010 01:18 PM

Re: The Shed 'O Pain
Climbed at The Spot on Wednesday. Did some muscle ups afterwards.
Thursday we went for an easy hike in the park. Fun.

Jeffrey Fortuna 07-23-2010 03:12 PM

Re: The Shed 'O Pain
Friday 7-23-2010
1 hour front crawl continuous, about 1:15 per lap, about 1.5 miles?

JT Kalnay 07-23-2010 04:11 PM

Re: The Shed 'O Pain
Friday July 23, 2010 (North Topsail Beach)

Sand bag swings (hybrid of KB swing)
41.7 burpees (interrupted by, yep, a visit to the Atlantic)
Lots of swimming.

Jeffrey Fortuna 07-24-2010 06:56 PM

Re: The Shed 'O Pain
Saturday 7-24-2010
Rest Day!

[I]Went to Fairport Harbor to pick-up my race packet for tomorrows triathlon. It should be fun.[/I]

JT Kalnay 07-25-2010 09:35 AM

Re: The Shed 'O Pain
Sunday July 25, 2010

walked/shuffled to the pier and back, around 1.6 miles, in 26:17.

Last year my best time for that distance was 44:40.

Of course last year was 9 weeks after the hip replacement.

Am going to swim this afternoon. Burpees? Don't know if the Atlantic can take another burpee session.....

How'd it go at Fairport Harbor?

Jeffrey Fortuna 07-25-2010 11:56 AM

Re: The Shed 'O Pain
Sunday 7-25-2010
Fairport Harbor Pirate Triathon (sprint) 1:02 (hr:min)
[I]OMG! The start of the race was postponed about 30 minutes because of a thunderstorm rolling through. Then, just before the race started, it started to rain; and didn't stop till I was into the run. The swim was cut in half so instead of swimming to the turn-around and coming back, we just swam to the turn-around and exited the water there, and ran bak up the beach. The lake was pretty rough and choppy. I had a hard time getting into a rythm and spent more time doing breastroke than freestyle so I could see where I was going and avoid the other wrestlers, I mean swimmers. The bike went well. I pushed pretty hard but I didn't get my splits and my bike computer wasn't working in the down poor, so I don't know how fast I was going. I felt pretty good on the run. My legs weren't as wobbly as they've been in the past. Looks like the bricks are paying off (I hope). Overall, I had a good day. My total time by my watch was 1:02. Unfortunately, I am in a very tough age group, so I didn't place. The overall winner was in my age group. Doing a tri in bad weather was definitely an experience.

Next up is Cleveland (olympic)[/I]

JT Kalnay 07-25-2010 08:01 PM

Re: The Shed 'O Pain
Excellent race report. Now that you've done one in the bad weather, you don't have to worry about doing your first one in bad weather anymore. Doing a sprint in around 1 hour is really really moving. What was your best time for a spring last year? I'm betting it was more than an hour.

Yes the bricks are paying off. Keep on doing them. And don't forget some short Tabata bike workouts, these go well as a swim/bike brick b/c you can do both in the gym. Swim some laps then do the 1/2 hour Tabata bike, what a brick!

This evening did five rounds of 10xsandbag swing and 5x burpees.
Then did a bunch of 20yard sprints, forwards, backwards, sideways, crawling. Got all the kids to do them too. We call them "crazy races". Then swam 10 minutes in very rough surf. Also had to do mostly breast stroke. That's why we practice both strokes, b/c you never know what is going to happen in open water swimming....

JT Kalnay 07-26-2010 03:19 PM

Re: The Shed 'O Pain
Monday July 26, 2010

Made it to the pier and back in 24:45.

Then, swam to the pier!
Which was really tough b/c I was too chicken (smart) to go out far enough to get out of the breaking waves. So, I was in the roughest part of the surf for the whole time. But that was good practice for the 9/12 1/2 IM in Lake Erie. Then surfed for a few hours. Kinda tired....

Jeffrey Fortuna 07-26-2010 05:27 PM

Re: The Shed 'O Pain
Monday 7-26-2010
7.4 mi in 1:04:13, 8:37 min/mi pace
No zipp. I'm still tired from the race and my shoes are still soaked.

JT, can you recommend a protocol for a Tabata bike?

JT Kalnay 07-27-2010 01:31 PM

Re: The Shed 'O Pain
Tuesday July 27, 2010

To the pier and back in 22:38, getting a little better every day.
No problems doing a little more running on the way their, with the left foot on the "high" side of the beach, but a few problems coming back, with the left foot on the "low" side of the beach.

Here's a bike workout to do as part of the swim/bike brick.

Very easy free-wheeling for five minutes to make the transition from swim to bike.
five minutes at a comfortable but quick pace.
ten repeats of:
30 seconds all out
1 minute recovery/slow

5 minutes as close to all out as possible

5 minutes cool down.

Do this once a week between now and the tri.
It only takes 35 minutes, and you will really notice the difference on your long rides on the weekends!

Jeffrey Fortuna 07-27-2010 05:38 PM

Re: The Shed 'O Pain
Tuesday 7-27-2010
Warm-up: 100m breaststroke, 100m easy freestyle
20x 50m hard (70-80% effort) with 10 second rest between laps
0:56, 0:10, 1:03, 0:10, 1:04, 0:10, 1:04, 0:10, 1:02, 0:10, 1:01, 0:05, 1:06, 0:10, 1:03, 0:10, 1:05, 0:10, 1:03, 0:10, 1:04, 0:10, 1:03, 0:10, 1:03, 0:10, 1:03, 0:10, 1:04, 0:10, 1:02, 0:10, 1:04, 0:10, 1:04, 0:10, 1:05, 0:10, 1:04, 0:10=23:34 for 1000m
Cooldown: 100m breaststroke, 50m backstroke

JT, keep up the good work; you're doing great! Just try not to hurt anything. Running in sand can be very hard and problematic for very fit runners, much less for someone recovering from hip replacement. I don't want you to stop, but I do want you to run slower than you think you should be. Running in sand is much, much, harder than running on pavement.

Thanks for the bike workout; it sounds hard; just what I need.:)

Maybe you can help me with my next problem. I had planned to stay at the "host" hotel in Montreal, but they're already sold out for the weekend. Do you have any recommendations for an alternate hotel?

JT Kalnay 07-28-2010 02:41 PM

Re: The Shed 'O Pain
Wednesday, July 28, 2010

Sorry, can't help with Montreal hotels.

Swam out past the breakers into the deep water today, then did 30 minutes of deep water open water swimming in the warm Atlantic. After 30 minutes, my mind starting messing with me (e.g., imagining large fish biting me, imagining getting caught in a trawler net, imagining all the things that have actually happened to me while swimming in the ocean, etc.) and it was time to head back to shore, quickly. :yikes:

Made it to the pier and back in 21:27, even though it was much hotter today.
Will do it faster tomorrow b/c now I have it figured out that I can really only run the one direction, with the prosthetic on the uphill side, and then I will walk back (quickly) when the prosthetic is on the downhill side. If I time it right, and go about 1 hour after high tide, the sand will be really firm and I should be on the most level piece of the beach.

Going to go over to the playground and do some pullups later.

Jeffrey Fortuna 07-28-2010 07:57 PM

Re: The Shed 'O Pain
Wednesday 7-28-2010
Rest Day!
[I]Stayed home from work today; I wasn't feeling well. I think I just overdid it.[/I]

JT Kalnay 07-29-2010 11:44 AM

Re: The Shed 'O Pain
Thursday July 29, 2010

Two hours of paddling in the salt marshes looking at birds and gators.

21:02 to the pier and back.
Jogged the whole way there, then walked part of the way back, then tried jogging again, but with the prosthetic on the downhill side it just doesn't work. So, in a flash of brilliance, I started jogging backwards, and it didn't hurt at all. So.............

Tomorrow, which will be my last chance this year to go to the pier and back, I am going to jog the whole way to the pier, then turn around and walk about 100 yards, b/c there are always a lot of people near the pier, and then start jogging backwards for as long as I can, to see if I can break 21:00.

Are we all demented???

Nice job on the rest day. Kinda wondered why the monday following the race wasn't a rest day!!!?!?!?&*!?

Jeffrey Fortuna 07-29-2010 04:28 PM

Re: The Shed 'O Pain
Thursday 7-29-2010
7.44 mi in 1:01:12, 8:13 min/mi pace.
[I]I still don't feel great, but that wasn't too bad. I had the wind behind me on the last leg, so I was able to really kick-it-in for the last mile. Yeah, my body seems to know better than I do when I should take a rest day.

JT, a video of your "inverse" beach run would be awsome.[/I]

JT Kalnay 07-30-2010 09:41 AM

Re: The Shed 'O Pain
1 Attachment(s)
Friday July 30, 2010

Swam to the pier in 32:54.

Walked back.

Ran/shuffled/walked real fast to the pier and back in..........

Drumroll please............


Amazing. What a difference one week of regular walking/jogging/shuffling makes. I felt like an athlete again this morning for probably the first time since the hip replacement.

Driving back to Ohio tomorrow, maybe working out in the actual Shed 'o Pain on Sunday?

Jeffrey Fortuna 07-30-2010 05:18 PM

Re: The Shed 'O Pain
Friday 7-30-2010
10 rounds of Cindy (more than 20 minutes)
[I]Had to work late, and I didn't feel like running by the time I got home, so I opted for a quick strength workout. I haven't done that in a long time; it was WAY overdue.

JT, nice job on the run/walk/shuffle! Yes, consistency is important in the world of endurance. I have to give you cudos, you really push HARD. Again, nice job! I'll see you when you get back to Cleveland.[/I]

JT Kalnay 08-01-2010 08:24 AM

Re: The Shed 'O Pain
Saturday July 31, 2010

"Rest" day, drove 700 miles from NC to Ohio.

Sunday August 1st, 2010 (is it really august?)
Exactly 6 weeks (42 days) until Cedar Point 1/2 IM.

twice around the farm in 24:49.
25 knees to rings
25 finger tip pullups
10 ring dips

hours and hours of cleaning stuff from the beach (that sand and salt gets everywhere!)

So, wih 42 days until the 1.2 mile swim.....
Plan on doing three swims per week, 1 interval session, 1 continuos session, and one technique session. Also plan on walking real fast and shuffling for 20 minutes per day several days a week to help with weight control and cardio capacity. Will be doing basic strength training several times a week as well.

Will be eating a lot less, so that there is less Shamu to move through the H2O.

Jeffrey Fortuna 08-01-2010 01:51 PM

Re: The Shed 'O Pain
Saturday 7-31-2010
Rest Day!
[I]Too many commitments to fit in a workout.[/I]:(

Sunday 8-1-2010
50 mi in 3:12:35, about 15.57 mph avg.
[I]I felt tired but good. I could've done an easy run after the bike, but I had too much to do around the house.

6 weeks until Montreal. OMG! I can't believe I'm really going to do this.[/I]

Tim Babcock 08-02-2010 09:18 AM

Re: The Shed 'O Pain
Back from Colorado. Great family and climbing trip. The first week my family and I visited Arches National Park in Utah. Saw some beautiful sites, hiked, and mountain biked.
The second week I climbed with Rick, Kerry, and Norm. We mostly climbed in Boulder Canyon. Did many great routes.

I am taking a week or so off of climbing and slowly ramping up the crossfit wods again.

10 rounds of Cindy in 12:05.
Elbow RX

Tomorrow I am leading 26 cheerleaders in some fundamental exercises. They want to work on their jumping ability. I thought I would start with the air squat. Then teach the box jump and finally, work on jumping rope skills. After-wards combine the three into a short wod. Any suggestions?

JT Kalnay 08-02-2010 04:55 PM

Re: The Shed 'O Pain
Monday August 2, 2010

Morning workout
ten minutes on treadmill at progressively steeper inclines
pullups, push presses, kb swings, ohs

Afternoon workout
10x100m swim experimenting with different strokes
was supposed to be 12x100 but something went wrong in my hip on number 10. Am resting (uncomfortably) now, having an x-ray and MRI in the morning.

Cheerleaders? Dude...

Relevant exercises:
single unders progressing to double unders for foot speed and endurance
walking lunges and pistols for flexibility and strength
air squats and overhead squats for strength
box jumps for explosiveness
kb swings for hip and lower back strength (but you probably don't have 20 kbs)
plank and tgus for core and coordination

Wod suggestions
Wod #1
single unders and pistols to warm up
ten rounds of: double unders and walking lunges

Wod #2
5 tgus on each side to warmup
ten rounds, for time
15 air squats, 10 box jumps

Wod #3
walking lunges and burpees to warmup
five rounds, for time
400m job, 21 ohs (or air squats), 30 seconds of plank.

Do you remember what crags you went to in Boulder Canyon?

Jeffrey Fortuna 08-02-2010 05:28 PM

Re: The Shed 'O Pain
Monday 8-2-2010
Rest Day!
[I]I had to forfeit a work out to get my bike fixed. I took it to Eddy's in Stow this time. They did a great job, they did it while I waited and didn't charge me anything because I bought the bike from them. Why would I go anywhere else? Thank you Eddy's!

Welcome home Tim! I've missed your posts. I can't wait to hear about the trip. As for your cheerleaders, I don't like the idea of squats, box jumps and double-unders all in one WOD. I think JT is on the right track, but I think it's a little too intense for high school cheerleaders. The TGUs, planks and kettlebell swings are great. If you structure this more like "a fight gone bad," you might be able to get away with a couple of kettlebells.
"A Cheer Gone Bad"
round 1: TGUs
round 2: single or double unders
round 3: walking lunges
roung 4: kettlebell swings
round 5: box jumps
round 6: air squats
round 7: plank
Do each round for 2 minutes, take a 1 minute rest then move to the next round. Score each round by number completed in 2 minutes except the plank which is scored by length of time held (that's why it's last). You can either start one after the other, or get clever and create a matrix that has someone doing a station at all times.[/I]

Tim Babcock 08-02-2010 07:32 PM

Re: The Shed 'O Pain
Great suggestions guys. I love "A Cheer Gone Bad." I will let you know how it goes.
We climbed mostly at Animal World. A little at the Bowling Alley too. I don't think I top roped any the whole trip. I did a lot of 11's and 12's. No 13s.

JT Kalnay 08-03-2010 05:59 AM

Re: The Shed 'O Pain
Tuesday August 3rd, 2010

"Cheer Gone Bad", that's awesome...

Morning Workout
Drive to hospital, get x-ray, get MRI (yes it's good to have a wife on the faculty of the medical school...), wait for results, all good results, just a little muscle pull and cramp.

Drive to gym, row 1000m, do 20 burpees. Has anyone noticed that Burpees are hard? Stopped at 20 burpees b/c the Atlantic was more than a few yards away.

Animal World and Bowling Alley both have great stuff. The "approach" (2 minutes, 20 yards) to lower bowling alley suits my replaced hip... At Lower Bowling Alley, I was able to lead the leftmost climb (5.9), then just move the rope across the top from anchor to anchor so I didn't have to lead anything else! Got to climb 10s and work 11s that way. Loved it.

Tonight's workout will be climbing at the gym.

Tim Babcock 08-03-2010 04:37 PM

Re: The Shed 'O Pain
I lead the cheerleaders today in a crossfit style workout. First I went over the proper mechanics of the air squat, box jump, and jump rope. I then demonstrated a wod that consisted of 5 rounds of 10 air squats, 10 box jumps, 10 jump ropes, and 10 push ups. Then it was their turn. I had the girls partner up with one girl performing the wod and the other counting reps, rounds, and cheering on their partner. The girls loved it. They worked really hard and cheered for one another. They were especially enamored with box jumps. It was a very rewarding experience for me.

Anyone up for training/climbing at the "Shed O' Pain" on Saturday?

Jeffrey Fortuna 08-03-2010 06:45 PM

Re: The Shed 'O Pain
Tuesday 8-3-2010
Warm-up: 100m breaststroke, 100m easy freestyle
20x 50m hard (70-80% effort) with 10 second rest between laps
0:55, 0:10, 1:02, 0:10, 1:03, 0:10, 1:04, 0:10, 1:07, 0:10, 1:03, 0:10, 1:06, 0:10, 1:05, 0:10, 1:07, 0:10, 1:07, 0:10, 1:06, 0:10, 1:08, 0:10, 1:08, 0:10, 1:09, 0:10, 1:07, 0:10, 1:07, 0:10, 1:05, 0:10, 1:09, 0:10, 1:08, 0:10, 1:10, 0:10=25:26 for 1000m
Cooldown: 100m easy freestyle, 100m breaststroke
Bike (JTs tabata bike):
5min easy spin warmup,
5min pace,
10x 30sec sprint, 60sec recover,
5min 90-100% effort,
5min easy spin cooldown,

[I]Tim, I'm glad the girls had a good time. You should make a video of them doing the WOD. Get dressed up in your fatigues and do your best DI impersonation, barking out orders and "tame" insults like they're in bootcamp. It would be alot of fun.

I can't make it to "The Shed" this weekend; I'm doing the Cleveland Triathlon on Sunday, and the race packet pick-up is on Saturday. But, unless JT wants to do the Vermillion Triathlon next weekend, I'm not planning to do any races until Montreal on September 11th. I would definitely be up for some Shed workouts, long bikes or dock WODs between now and then. As soon as I'm done with the race, I want to get down to The New, so I need to start getting in climbing shape.[/I]

Tim Babcock 08-04-2010 09:22 AM

Re: The Shed 'O Pain
6 muscle ups
20 KBS 1.25 pood
5 rounds

10 GHD situps
10 Back Extensions
2 rounds

Jeff, good luck on your triathlon this weekend.

JT Kalnay 08-04-2010 03:05 PM

Re: The Shed 'O Pain
Wednesday August 4th

awesome job on the swim/bike brick, especially doing both as intervals. Wow.
What distance is the tri this weekend?
Is it saturday or sunday?
Consider a rest day the day before and after...

nice double WOD.
and good job with the cheerleaders.
Yes helping kids learn how to be fit is very rewarding.
for whatever reason, Xfit really resonates with girls like few other fitness programs. Maybe it's the combination of comaraderie and competition?

Today's work:

swam 100m fs in 1:48
swam 200m fs in 4:09
swam 400m fs in 9:17 (WOW that's fast for me!!!!)
swam 200m in 4:08
swam 100m fs in 1:46 (Holy CRAP that's fast for me!!!)

dried off, changed, then....
95 pounds from ground to overhead 100 times.
some snatches, some clean and jerks, some I don't know what you'd call it, but got all 100. Wow.

I am in for the Shed 'o Pain on Saturday.
I have to work it around an e-check for Sue's car, but other than that am free all day.

Jeffrey Fortuna 08-04-2010 06:35 PM

Re: The Shed 'O Pain
Wednesday 8-4-2010
Brick (1/2 HIM)
19.1mi in 1:05:33, 31.9 mph max, 17.5 mph avg
4.65mi in 0:37:16, 8:01 min/mi pace

[I]Quads were tanked 2 miles into the run. I didn't eat anything during or after the bike. Serves me right.

The triathlon is Sunday. I'm doing the olympic distance (.9mi swim, 24.8mi bike, 6.2mi run). Saturday, I have to go downtown to pick up my race packet, so I'm not planning on doing a wokout. I am planning a 45 min swim followed by some strength (maybe squats) tomorrow. Friday will probably just be a 7.4 mile run.

JT, nice swim times. That's reallly fast. I don't think I could break 2 minutes for 100m.[/I]

Tim Babcock 08-05-2010 08:00 AM

Re: The Shed 'O Pain
Warm Up:
Some Burpees
Some KB Snatches
Some Box Jumps-working up to 41"

7 rounds
3 Power Cleans

Jeffrey Fortuna 08-05-2010 05:57 PM

Re: The Shed 'O Pain
Thursday 8-5-2010
45min. freestyle, 35 laps, about 2:33/100m avg

10x 95lb
8x 115lb
5x 135lb

JT Kalnay 08-06-2010 05:54 AM

Re: The Shed 'O Pain
Thursday August 5th, 2010

Many laps (up and down climbing) of 5.2 to 5.5 on the greasy kid wall, structured as a pyramid...

1 lap, 1.5 laps, 2 laps, 2.5 laps, 3 laps, 3.5 laps, 4 laps, 3 laps, 2 laps, 1 laps, then started adding weight...

1 lap with 10 pounds
1 lap with 20 pounds
1 lap with 30 pounds
.5 lap with 50 pounds
1 lap with 50 pounds

Then, did some pullups wearing 50 pounds.

Friday (rest day before 1/2 murph and climbing at Shed 'o Pain on Saturday)

Jeffrey Fortuna 08-06-2010 06:22 PM

Re: The Shed 'O Pain
Friday 8-6-2010
7.4 mi in 1:04:06, 8:40 min/mi pace
[I]A little slow, but It's probably to take it easy before the race.[/I]

Tim Babcock 08-07-2010 09:18 AM

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

1 Problem
5 Thrusters w/40# Dumbbells
5 rounds

1 Problem
20 Push ups
5 rounds

1 Problem
10 GHD situps
10 Back Extensions
2 rounds

JT visited the "Shed O' Pain" today. Good to see him.

JT Kalnay 08-08-2010 04:35 AM

Re: The Shed 'O Pain
Saturday August 8, 2010

1/2 Murph at the Shed 'o Pain
Very slow, HOD the entire time, excellent workout.
Then, started figuring out how to make fingers work on smaller holds.
Then, played 9 holes of golf in the afternoon, golf after Murph and finger work? ouch...
Then rode one lap around the farm.

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