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Tim Babcock 11-20-2010 09:13 AM

Re: The Shed 'O Pain
Seven rounds for time of:
5 Handstand push-ups
135 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

JT trained at the shed today. Good to see him.

JT Kalnay 11-20-2010 09:41 AM

Re: The Shed 'O Pain
Saturday November 20, 2010

Day two of Paleo/Atkins. No problems so far. It is completely different this time b/c I have decided to do it until I reach 199, which is different than the other times b/c the other times I decided to "try" it. It is a completely different thing to "do" instead of "try".

100WB shots at the SoP today.
My thighs are reminding me why we dubbed the SoP the Shed O' Pain....

Jeffrey Fortuna 11-20-2010 03:23 PM

Re: The Shed 'O Pain
Saturday 11-20-2010
Seven rounds for time of:
5 Handstand push-ups
10 Deadlift, 135lbs.
10 Pull-ups, chest to bar
60 Single-unders (I can't do double-unders, so I tripled the quantity)
Appr. 49 min. (I accidentally stopped my watch half way through, so I timed the last round and multiplied it by seven)

I almost thew up at the end of round five. The chest-to-bar pull-ups killed me.

JT Kalnay 11-21-2010 10:25 AM

Re: The Shed 'O Pain
Sunday November 21, 2010

Day three of paleo/atkins. No problems yet. This is the difference b/w making up your mind to "do" instead of "try".

Walked twice around the farm at a good pace.
Saw deer and wild turkeys.

Ten muscle up attempts in the barn, ten not yets.
But, Emma, aged 5, got two, and some sweet lock offs and L-sits and whatnots.

Ann Arbor? Day after thanksgiving?.....

Tim Babcock 11-21-2010 02:07 PM

Re: The Shed 'O Pain
Climbed at Hinckley with Jeff and Rick. Jeff and I set up the two cave routes. With some work they both went for both of us. Fun.

Ann Arbor is a possibility. I was still hoping for a New River trip. I may be dreaming though.

Jeffrey Fortuna 11-21-2010 03:55 PM

Re: The Shed 'O Pain
Sunday 11-21-2010
Climbed at Hinkley with Tim and Rick. Just the fact that we climbed outside on November 21st is awsome. What a beautiful day! All you cleveland climbers that weren't at Hinkley today don't know what you're missing. We did the two routes in the cave on the main wall. Both are hard; both were great. Sent the crack route for the first time today. Conditions were ideal for it. The pocket route was also better than normal and hard as usual.

Between yesterdays WOD and pulling hard roof movies today, the body is hurtin'.

I can do AnnArbor on Friday, but you have to let me know as soon as possible so I can take the day off.

JT Kalnay 11-22-2010 08:11 AM

Re: The Shed 'O Pain
Monday November 22, 2010

Cold, dark, and raining in Cleveland....

Twenty minutes on treadmill at 15%, increased the speed by .1 today.

Day four of Paleo/Atkins, only one small hiccup, but that half a shortbread cookie didn't even taste that good, and it was just half a cookie, it didn't mean anything....

Still not fully recovered from 100 WB shots in the SoP on Saturday.
I recall being able to do 150 in under ten minutes....

Jeffrey Fortuna 11-22-2010 05:11 PM

Re: The Shed 'O Pain
Monday 11-22-2010
Treadmill intervals, 1% incline:
5min @ 6mph, 5min @ 8mph,
4min @ 6mph, 4min @ 8mph,
3min @ 6mph, 3min @ 8mph,
2min @ 6mph, 2min @ 8mph,
1min @ 6mph, 1min @ 8mph
Still not feeling great. Had to stop half-way through for a bathroom break.

Push press: 3-3-3-3-3-3-3reps
3x 95lbs.
3x 105lbs.
3x 115lbs
3x 125lbs.
3x 130lbs. Failed on the last one
3x 125lbs.
3x 125lbs.
3x 125lbs.

The knurling on the bar really tore up my chest.

JT Kalnay 11-23-2010 08:07 AM

Re: The Shed 'O Pain
Tuesday November 23rd, 2010

Day five of Paleo/Atkins, no real problems yet, but no real results either...

Did treadmill and KBS. Shoulder and elbow are a little sore. But that's from too much video gaming over the weekend.

Jeff, you are having some intestinal issues on the treadmill.
What are you eating/drinking in the 2-3 hours before getting on the treadmill?
And yes the bar can be abrasive.
Taping a towel around it can significantly reduce the road rash...

Tim Babcock 11-23-2010 05:51 PM

Re: The Shed 'O Pain
Warm Up
1 boulder problem
3 TGU's 10-20-35-45-53
5 burpees

Bouldered for about 30 minutes
Elbow RX

Count me in for Friday (Can my daughter tag along?).

Jeffrey Fortuna 11-23-2010 07:13 PM

Re: The Shed 'O Pain
Tuesday 11-23-2010
2x 22 boulder problems.

Let me know what time you guys want to meet at McDonalds. And no, I don't mind if Mary tags along.

JT Kalnay 11-24-2010 08:45 AM

Re: The Shed 'O Pain
Wednesday November 24, 2010

Day Six of Atkins/Paleo-3.

May have noticed a small result this morning.

It coincided with the usual day 1-2 headache, which didn't arrive until day 6 this time. Hmmmm.

Treadmill and deadlifts this morning.
Climbing routes at KC tonight.

Friday at Ann Arbor sounds good. I will call later today and find out whether they have extended (e.g., early) hours on friday. Their phone number is 734.827.2680. Right now their website just lists their normal friday hours, so that's why I will call and figure it out...

Tim Babcock 11-24-2010 09:03 AM

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

I was wondering about what time Planet Rock opened on Friday.
Happy Thanksgiving!

Jeffrey Fortuna 11-24-2010 06:08 PM

Re: The Shed 'O Pain
Wednesday 11-24-2010


1000 meter row
45 pound Thruster, 50 reps
30 pull-ups


JT Kalnay 11-25-2010 07:36 AM

Re: The Shed 'O Pain
Thursday November 25, 2010 (Thanksgiving)

Rest Day, maybe some walking around the farm.

The PR voice recording said they are closed today and open at 11 tomorrow.

I have to bail b/c there has been a change of plans with the girls...
Hope you guys have fun, and that we can do our annual After Christmas trip.

Happy Thanksgiving.

Tim Babcock 11-25-2010 09:45 AM

Re: The Shed 'O Pain
4 X 400m run with 3 minute rest between each 400.
All 4 runs at 10 mph with 1% incline.

Jeff, you still up for Planet Rock tomorrow?

Jeffrey Fortuna 11-25-2010 09:56 AM

Re: The Shed 'O Pain
Thursday 11-25-2010
I was supposed to do the Turkey Trot today, but decided not to run in the cold rain. I'll try to get a workout in later.

Tim: yes, I'm still up for Ann Arbor. I'm sorry JT can't make it.

Tim Babcock 11-26-2010 05:22 PM

Re: The Shed 'O Pain
Great day at Planet Rock with Jeff.
Many good problems. Jeff is climbing strong! He sent a V6 problem that was really good. Good send!

Jeffrey Fortuna 11-26-2010 05:58 PM

Re: The Shed 'O Pain
Thursday 11-26-2010
30 min. on the stationary bike. Concentrated on keeping my rpms ove 80.

Friday 11-27-2010
A great day of bouldering with Tima at Planet Rock in Ann Arbor Michigan. What a great gym! We did a lot of great problems; some of them were pretty hard. Sent a fabulous v6, Woo Hoo!:kicking0: Forearms are rubber and the fingers are trashed. What a great day!:)

JT Kalnay 11-27-2010 07:13 AM

Re: The Shed 'O Pain
Thanks for the trip report guys.
Our basement flooded due to a backed up downspout.
So, what should have been a rest day was a flood clean up day....

Congrats on the V6!

Tim Babcock 11-27-2010 04:22 PM

Re: The Shed 'O Pain
Push Press
3 95#
3 105#
3 115#
3 125#
3 135#
1 145#

Jeffrey Fortuna 11-27-2010 05:13 PM

Re: The Shed 'O Pain
Saturday 11-27-2010
5 miles on the treadmill, @6.8 mph, 1.0% incline.

Tim Babcock 11-28-2010 10:25 AM

Re: The Shed 'O Pain
Warm Up
1 Boulder Problem
10 Burpees

Bouldered for about an hour. Set two new problems. One was inspired by a problem at Planet Rock. Maybe V4.
Finished with 10 sets of 5 second hang on small crimp on Moon Board on the minute (wow, four prepositional phrases in a row).

Worked in 50 ring dips and 100 push ups.

Elbow RX

JT Kalnay 11-29-2010 07:20 AM

Re: The Shed 'O Pain
Raging sinus infection.

Enforced rest day...

Jeffrey Fortuna 11-29-2010 04:17 PM

Re: The Shed 'O Pain
Monday 11-29-2010
30 min. easy freestyle, concentrating on form and breathing.

JT, my sympathies.

JT Kalnay 11-30-2010 10:34 AM

Re: The Shed 'O Pain
More enforced rest, trip to doctor's, medications.

On the bright side (if there is a bright side to being sick), my throat hurts so bad that i can only get down liquids. So, that means soup and protein shakes.

It's a he*l of a way to lose weight....

Are you thinking of continuining with the triathloning???

Tim Babcock 11-30-2010 04:22 PM

Re: The Shed 'O Pain
Warm Up
1 Boulder Problem
5 Pull Ups
10 Push Ups
15 Air Squats
5 rounds

Bouldered for about 45 minutes. Added a bonus finish on my new problem. Makes it much harder. Then did 10 sets of 5 seconds work and 55 seconds rest on the Moon Fingerboard. Hold #5 with 35 pounds.

Elbow RX

Get well soon JT.

Jeffrey Fortuna 11-30-2010 08:09 PM

Re: The Shed 'O Pain
Tuesday 11-30-2010
Treadmill intervals, 1% incline:
5min @ 6mph, 5min @ 8.5mph,
4min @ 6mph, 4min @ 8.5mph,
3min @ 6mph, 3min @ 8.5mph,
2min @ 6mph, 2min @ 8.5mph,
1min @ 6mph, 1min @ 8.5mph
Had to rest one minute between each interval.

JT, I definitely plan to continue doing triathlons; I'm just not sure what distance I'll do. Sprint and Olympic are definitely in the plan, and hopefully a HIM (sub-six hours?), but I don't know if I'll be able to full IM. So far, I'm planning to do Maumee Bay (olympic), Vermillion (sprint), Fairport Harbor (sprint), Cleveland (olympic) and maybee Montreal (HIM). I would also like to do a sub-six minute mile in the NASA 100 Year Relay next year.

Tim Babcock 12-01-2010 03:39 PM

Re: The Shed 'O Pain
"Double Under Helen"
50 Double Unders
21 kettlebell swings 1.5 pood
12 pull ups
3 rounds

I was hoping for under 9 minutes. The swings always kick my butt.

Anyone up for an afternoon session at the Shed on Saturday? Mary has a game at 11, so I would be home between 1 and 2. Jeff, I think you would like my new problem.;)

Jeffrey Fortuna 12-01-2010 06:15 PM

Re: The Shed 'O Pain
Wednesday 12-01-2010
Bouldered at Kendall, 22 problems.

Had to make it a short session tonight.

Tim, I think I can do Saturday @ 1:00ish.

JT, I wasn't able to register for the Disney HIM before it sold out. I'm very disapointed that I won't be doing that event. I need to find something similar to replace it, that is still open. Missing that window has kind of derailed my motivation. I need to get it back on track. Koo koo ka choo!

JT Kalnay 12-02-2010 08:27 AM

Re: The Shed 'O Pain
Thursday December 2nd

More enforced rest, though the infection seems to be slowly, ever so slowly loosening its grip. Actually slept for 30-40 minutes for a couple of times. First sleep in 6 nights...

That's too bad about the Disney HIM.
Yes missing out on the registration can be a motivation buster...

Thanks for the well wishes.
I am not available for Saturday.
Sue and I are going to Canada for 4 days...

Tim Babcock 12-02-2010 04:20 PM

Re: The Shed 'O Pain
Warm Up:
3 TGU's each arm 10-20-35-45-53
5 Burpees
1 Boulder Problem -Kept adding weight after each problem 0, 5, 10, 15, 20#

Bouldered for about an hour. Sent harder version of new problem. Not that much harder as it turns out. Hope to see you Saturday, Jeff.
Have fun in Canada, JT.

Elbow RX

JT Kalnay 12-03-2010 10:50 AM

Re: The Shed 'O Pain
Friday December 3, 2010

Well that was an ordeal that I could have done without...

"Lake Effect Snow", you don't really understand what they mean until you see it first hand. 36" of snow on the NY State Thruway in 12 hours, and since the thruway is closed and you can go neither forward nor backward, you and 1,000s of your closest friends similarly trapped in their cars get to watch each and every flake come down and pile up. The first four or five wrecks don't mess you up that much, but when the spin outs turn into flipovers and jack-knifed tractor trailers, then you start to freak out a little.

Anyway, the trip to Canada has been cancelled by Lake Effect snow and Sue & I are safely at the farm, though I could use a couple dozen beers or muxcle relaxers or something.

So, Saturday in the Shed 'o Pain is now a reality, but I will be a shell-shocked shadow of myself as I deal with the trauma of the Lake Effect....

Jeffrey Fortuna 12-03-2010 04:50 PM

Re: The Shed 'O Pain
Friday 12-03-2010
30 min. easy freestyle concentrating on form.

See you at the Shed O' Pain tomorrow around 1:30:)

JT Kalnay 12-03-2010 07:26 PM

Re: The Shed 'O Pain
One of the wrecks that closed I 90 today.


Glad I didn't try to wait out that one!

Jeffrey Fortuna 12-04-2010 08:16 PM

Re: The Shed 'O Pain
Saturday 12-04-2010
Had a great day clinbing and working out at the Shed O' Pain.

Sent a couple of pretty hard boulder problems.
Worked on learning double-unders.
Did about a dozen failed attempts at muscle-ups.
Did about 40 one leg squats.
Handstand push-ups increasing the depth each time.

It was a really fun day!

Tim Babcock 12-05-2010 02:18 PM

Re: The Shed 'O Pain
Had the boys over to the Shed. Lots of bouldering and good sends. Jeff has stepped his bouldering up a notch. He sent a lot of my harder problems.
We played around on the rings for awhile. Both JT and Jeff are close to a muscle up. I managed to do 10 in a row. A PR for me. Fun day!

150 Wallball shots-Not so fun!
Elbow RX

JT Kalnay 12-05-2010 03:34 PM

Re: The Shed 'O Pain
Sunday December 5th, 2010

"ran" 1 mile (around 12:20)
20 jumping pullups
40 spealer peal up pushups
60 air squats

19:37 total

Crossed a 30 inch box jump of the to-do list for 2010, b/c I did it yesterday in the SoP. Am getting closer to a muscle up. Only have three goals left for the 2010 list. 225#, 18%BF, 1 muscle up. All three of these are inter-related, and all three are a possibility, a distant possibility, but a distant one.

Have decided on 2011 goals.
Get under 210 pounds.
sprint triathlon under 2 hours.
deadlift 450 pounds.
2 muscle ups in a row.
climb 2 14ers (preparation for climbing Kilimanjaro)
climb a 5.11 in each of NRG, RRG, Jtree.

That's a pretty ambitious list.

JT Kalnay 12-06-2010 09:33 AM

Re: The Shed 'O Pain
Monday December 6, 2010

Slipped on the ice.
Hurt my right (natural) hip and lower back.
May be revising the 2011 list....

Winter sucks.

Jeffrey Fortuna 12-07-2010 04:23 PM

Re: The Shed 'O Pain
Tuesday 12-7-2010
Treadmill, 5 mi. @ 6.8mph, 1.0% incline

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