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Jeffrey Fortuna 09-28-2010 06:53 PM

Re: The Shed 'O Pain
Tuesday 9-28-2010
40 min treadmill, 7.2 mph, 1% incline, 4.8 miles
I had to stop every 2 to 3 minutes. It felt really hard, maybe because I'm really trashed from yesterday's WOD.
75 min Vinyasa Flow

Ran into JT at LifeTime. Good to see you JT!

Tim Babcock 09-29-2010 04:23 PM

Re: The Shed 'O Pain
Warm up
1 boulder problem
5 pull ups
10 push ups
15 air squats
5 rounds

Fingerboard WOD-Pyramid

Jeffrey Fortuna 09-29-2010 05:30 PM

Re: The Shed 'O Pain
Wednesday 9-29-2010
20 miles on the new bike. A little cool, but otherwise, it was a beautiful evening for a bike ride. Just took it easy, trying to recover from Monday's WOD and get used to the new ride.

Tim Babcock 09-30-2010 04:46 PM

Re: The Shed 'O Pain
75# push press 10 reps
1.5 pood KBS 10 reps
10 20" box jumps
AMRAP in 20 minutes
9 rounds

Tim Babcock 10-04-2010 02:56 PM

Re: The Shed 'O Pain
NRG trip with Jeff. Good trip.
George of the Gorge 5.9 onsight
Positron 12a redpoint, second go
S'more Energy 11c redpoint, I toproped this one 8ish years ago.
Flashpoint 11d redpoint, I have been on this one with Rick before, Great Route!
Jesus and Tequilla 12b Hangdog on Saturday, I was arrested for abusing my belayer. Thanks Jeff. Sunday I almost redpointed it. One hang. Tough Route!
Lunar Debris 9 Awesome trad route we used Sunday to warm up on. Top Rope.

150 Wall ball Shots
Elbow RX

Tim Babcock 10-06-2010 03:51 PM

Re: The Shed 'O Pain
1 boulder problem
5 pull ups
10 push ups
15 air squats
10 rounds

Pyramid Fingerboard WOD, 1 set through.
Elbow RX

Where is everyone?:confused:
It's lonely in here.

JT Kalnay 10-06-2010 04:35 PM

Re: The Shed 'O Pain
1 Attachment(s)
Wednesday October 6th, Joshua Tree, California

Some damage from a fall at JTree.

It'll heal, right......?????

Tim Babcock 10-07-2010 04:37 PM

Re: The Shed 'O Pain
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood

JT, more details are needed about that gory picture. Hopefully not bad enough to cut into your climbing. An audience awaits an epic narrative.

Jeffrey Fortuna 10-07-2010 05:54 PM

Re: The Shed 'O Pain
Tuesday 10-5-2010
5.75 miles on the trails in the Cuyahoga Valley National Park. Day one of a six race trail running series sponsored by Fleet Feet Sports.

[I]The weather was cold, wet and dark, but I still had a great time. The course was hilly, rocky, slick and fun.

I made it to the first race with only minutes to spare. The weather cooperated, and held off for the majority of the run. There were three groups, each running a different distance; 3, 3-3/4, and 5-3/4 miles. Of course I was in the 5-3/4 group.

At the start of the race, everyone in my group, those with numbers in the three hundreds, were given a pink plastic tag with a number on it which we were to give to the corresponding two hundred number runner when passing him or her. The course was hilly and very rocky, making it very difficult, at least for me, to run fast. You would have loved it Kevin. About half way through, I stepped wrong and rolled my ankle. Not bad enough to make me stop, but enough to feel it. As soon as I finish this, I'm going to put an ice pack on it.

Near the end, I found myself running next to a very nice young woman, who kept me company till the finish talking about the triathlons that her and her husband have done. I was surprised to hear that she did not recommend Portage Lakes and that she had never done Maumee Bay.

I think I finished in 52:08 or 58:02 or something like that. I really wasn't paying attention to the time. I passed my coworker, Kim, when I was headed toward the finish as she was headed for her car. I think, hope that she was in the 3-3/4 mile group.[/I]

Thursday 10-7-2010
Bouldered for 1.5 hours at Kendall. Still the same problems. It was impossible to get motivated, but I did the best I could. I didn'tclimb very well, but at least it was a little bit of a work out.

Anybody want to climb at Hinkley Saturday?

Jeffrey Fortuna 10-08-2010 05:29 PM

Re: The Shed 'O Pain
Friday 10-8-2010
19.12 miles, 19.2 ph avg.

Not too bad.:)

I love my new bike!

JT Kalnay 10-09-2010 05:57 AM

Re: The Shed 'O Pain
1 Attachment(s)
Saturday October 9, 2010

Heading home from Joshua Tree.

The attached picture is my right knee two and a half days later...

Compare the color and swelling above the knee to the undamaged shin below the knee.

Did lots of climbing, lots of hiking, and took one twisting, cheese grater fall off a slab that ended at a large chicken head...

It'll heal.

Tim Babcock 10-09-2010 10:49 AM

Re: The Shed 'O Pain
7 Muscle Ups
21 Burpees
5 rounds

JT, Ouch! I hope all is well.

Ordered and received a Moon Fingerboard. Not that I really needed it, but something new and exciting to get my motivation going.

Jeffrey Fortuna 10-09-2010 04:25 PM

Re: The Shed 'O Pain
Saturday 10-9-2010
7.4 miles in 59:46, 8:01 min/mi avg.
Legs had no zip.

Following the Hawaii Ironman as it happens.


Jeff's sweet potato beef stew: :stir:

1-1/2 lbs serloin or extra lean stew meat cut into one inch pieces.
Put the beef in a bowl and add one cup of sweet red wine and 1 Tbs. balsalmic vinegar. Let sit as long as you can.

Add about 1 Tbs. of olive oil to a 4 qrt. pot.
Add 2 cloves of garlic, minced.
Add 4 onces of Pancetta, 1/4 inch dice. (Trader Joe's has Pancetta already diced ready to go)
Add 1 large or 2 small green bell peppers chopped into 1 inch pieces.
Add 1/2 cup onion, chopped.
Add 1 Tbs. dried parsley flakes.
Add a couple of turns of salt and pepper.

Sautee over medium heat until it starts to brown on the bottom of the pan.

Add the beef, wine, balsalmic vinegar and one medium carrot sliced thin.
Bring to a boil, then cover and simmer for 30 minutes.
Add 2 sweet potatoes peeled and cut into 1 inch pieces.
Simmer covered for another 30 minutes.

Makes 4 servings.

(It is very important to listen to Dean Martin and Louis Prima while you cook this.)

Jeffrey Fortuna 10-09-2010 05:59 PM

Re: The Shed 'O Pain
Results of the men's Hawaii ironman:
1 8:10:37 4 McCormack, Chris Burraneer NSW AUS 51:36 1:43 4:31:51 1:58 2:43:31
2 8:12:17 1:40 3 Raelert, Andreas Drage GER 51:27 1:54 4:32:27 2:05 2:44:25
3 8:13:14 2:37 23 Vanhoenacker, Marino Jabbeke BEL 51:33 1:59 4:31:00 1:58 2:46:46

Jeffrey Fortuna 10-09-2010 07:18 PM

Re: The Shed 'O Pain
Results of the women's Hawaii ironman:
1 8:58:36 102 Carfrae, Mirinda Brisbane QLD AUS 55:53 1:56 5:04:59 2:18 2:53:32
2 9:06:00 7:25 150 Steffen, Caroline Mooloolaba QLD AUS 55:57 2:01 4:59:23 2:53 3:05:47
3 9:10:04 11:29 130 Dibens, Julie Boulder CO USA 53:50 1:56 4:55:28 2:39 3:16:12

Tim Babcock 10-10-2010 11:53 AM

Re: The Shed 'O Pain
Climbed at Hinckley with Jeff. O-wall. 12 routes. Jeff forgot his shoes. Bummer. Thanks for the belays and the

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
135# for all sets.

Elbow RX

Jeffrey Fortuna 10-11-2010 03:49 PM

Re: The Shed 'O Pain
Monday 10-11-2010
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
3, 14, 3, 6, 6 = 32

30min stationary bike.:zombie:

Tim Babcock 10-12-2010 05:04 PM

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

Moon Fingerboard Workout

"Tabata This" tomorrow!

Really good stew Jeff!

Jeffrey Fortuna 10-12-2010 05:47 PM

Re: The Shed 'O Pain
Tuesday 10-12-2010
About 5 miles on the trails in the Cuyahoga Valley National Park. Day two of a six race trail running series sponsored by Fleet Feet Sports.

Tim, I'm glad you like the stew. I made a Paleo chili Sunday night. It was good, but it needs a little work.

Tim Babcock 10-13-2010 02:59 PM

Re: The Shed 'O Pain
"Tabata This"
Air Dyne(instead rower) Indicator Load @ 5.5
Squat 17 17 17 17 15 14 13 15
Pull Up 7 7 7 7 7 7 7 7
Push Up 10 10 10 10 10 10 10 10
Sit up 13 13 13 13 13 13 13 13

Tim Babcock 10-14-2010 06:23 PM

Re: The Shed 'O Pain
Warm Up:
15 minutes of bouldering and 5 sets of 5 burpees.

Moon Fingerboard Workout

Jeffrey Fortuna 10-15-2010 06:00 PM

Re: The Shed 'O Pain
Friday 10-15-2010
5 Pull-ups
10 Push-ups
15 Squats
12 rounds in 19:59:45 minutes
30 min. stationary bike
5 min. easy rower, about 500 cal/hr

Tim Babcock 10-16-2010 01:02 PM

Re: The Shed 'O Pain
Bouldered with Jeff at the "Shed 'O Pain." We then completed the Crossfit Total.
Squat 205
Press 115
Deadlift 275
Total 595

Fun Day!

Jeffrey Fortuna 10-16-2010 07:01 PM

Re: The Shed 'O Pain
Saturday 10-16-2010
Bouldered with Tim at "The Shed'O Pain" for about an hour.
Crossfit Total:
Squat 205
Press 100
Deadlift 285
Total 590

Strength-to-weight ratio: 590/143 = 4.12

[I]I'm sure I could have done another 10 pounds on the dead-lift. Next time, I'll have a better idea of what weight to start at.[/I]

Tim Babcock 10-17-2010 08:49 AM

Re: The Shed 'O Pain
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups


Jeffrey Fortuna 10-17-2010 03:43 PM

Re: The Shed 'O Pain
Sunday 10-17-2010
7.4 miles in 01:05:20, 8:46 min/mi avg.

Pretty slow.:(

JT Kalnay 10-18-2010 06:37 AM

Re: The Shed 'O Pain
Monday October 18, 2010

Back on line.

Knee is healing, have been able to do some easy climbing.

Couldn't resist the CrossFit Total Challenge, especially after Jeff posted the S/W ratio...

Back Squat: 305
Press: 225
Deadlift: 420
Total: 950
s/w ratio = 4:008 (this required me to weigh myself, which I hadn't done in over a month, which turned out to be a bit of a mistake....)

Tim Babcock 10-18-2010 03:19 PM

Re: The Shed 'O Pain
Warm Up:
8 Boulder Problems
25 Burpees in sets of 5 and 3 sets of Cindy

Moon Fingerboard Workout

Impressive numbers, JT!

Jeffrey Fortuna 10-18-2010 06:35 PM

Re: The Shed 'O Pain
Monday 10-18-2010
Rest Day!

Didn't sleep at all last night, so I decided to just get some rest today.

JT, nice numbers on the "CrossFit Total." It's good to have you back; we missed you.

JT Kalnay 10-19-2010 06:25 AM

Re: The Shed 'O Pain
Tuesday October 19, 2010

rowed 2000m
ten deadlifts
ten muscle up attempts (ten "not yets")
walked up ten stories (20 flights) of stairs

Yes the numbers were big, but it's all about the s/w ratio, which includes both a numerator and a [B]denominator[/B]

Jeffrey Fortuna 10-19-2010 06:10 PM

Re: The Shed 'O Pain
Tuesday 10-19-2010
Day three of the CVNP fall trail running series. Tonight we did a 3+ mile loop, but there were also eight optional spurs that may or may not have a token at the end of them. The tokens were worth three or five minutes off your total time. But, there were only three spurs that had tokens. So, if you got all the tokens, you could get eleven minutes (one five and two threes) off your time. But, it could take one to two minutes to run each spur, adding as much as sixteen minutes and the additional miles to an already tough, very hilly course.
I ran pretty well and I got very luck. I did four spurs and got two tokens (a five and a three), and finished in 34:10. So minus the extra eight minutes, my finish time was 26:10. The trail was fantastic, and I got to run with my very good friend, Kevin. All-in-all, a very enjoyable evening.

JT Kalnay 10-20-2010 07:51 AM

Re: The Shed 'O Pain
Wednesday October 20, 2010

Sounds like a nice trail run Jeff. Running with a good buddy in crisp fall air is about as good as it gets!

This Morning's WOD
15 minutes walking up 15% slope.

Walked up 20 flights of stairs.

Tim Babcock 10-20-2010 06:20 PM

Re: The Shed 'O Pain
Warm up
Boulder Problem
5 Burpees
5 rounds
Worked problems on my 35 degree wall for about 30 minutes. Only sent two.

Moon Fingerboard Workout

Elbow RX

Jeff, your trail run sounded like a lot of fun.

JT Kalnay 10-22-2010 07:51 AM

Re: The Shed 'O Pain

Trained for climbing at CRG. Traversed the length of the wall twice, worked on footwork on their slab, then tried all the boulder problems. They are in their annual "boulder league" mode right now, where they close the boulder wall on monday and set 9-12 problems for a competition on Tuesday. The problems stay up until the following sunday/monday and thus are available all week for other non-competitors to try. Usually there are some pretty interesting problems. I got 6 of the 9 problems. Then did some finger board work and pull up work.

15 minutes at 15% on the treadmill.
10 hang clean thrusters.
walked up 10 stories.

Tim Babcock 10-23-2010 06:05 PM

Re: The Shed 'O Pain
23 routes at Hinckley with Jeff, Rick, Jack, and Chris (Guy Jeff and I have met several times at Hinckley-Nice guy and a good climber). Super day! Rock quality was amazing!

5 95#
5 100#
5 105#
5 110#
2 115#

Elbow RX

Tim Babcock 10-24-2010 08:45 AM

Re: The Shed 'O Pain
Overhead Squat 95#
Muscle Ups

10 GHD Situps
10 Back Extensions
3 Rounds

Elbow RX

Jeffrey Fortuna 10-24-2010 04:52 PM

Re: The Shed 'O Pain
Friday 10-22-2010
Day four of the CVNP Fall Trail Running Series. This time we started at 9:00 pm, and ran by the light of the full moon, and headlamps. We did a simple three mile course through Howe Meadow and into the woods. There were ghosts along the course handing out tickets with instructions, like stop and do ten jumping jacks or let three people pass. I had to do ten jumping jacks and I got two fifteen second bonuses. I didn't run very fast, but I had a lot of fun. It was a little cold, but it was worth it.

Saturday 10-23-2010
Climbed with TIm, Rick, Jack and Chris at Hinkley. 16 laps; Burnout, The Crack, Buzzard, When You Dance, Snooply Right, Snoopy Left, Now For Something Completely Different, Banana Right, Banana Middle, Banana Left.

What a great day!

Sunday 10-24-2010
7.4 miles in 01:03:12, 8:29 min/mi pace. Beautiful day for a run! Hamstrings are really giving me problems. My left leg still hurts hours later. This is not good.:(

Tim, I ordered Moon Board today. I can't wait to get it set-up and start doing drills.

JT Kalnay 10-25-2010 08:53 AM

Re: The Shed 'O Pain
Climbed all my routes at KC without falling once. Nice.
Then tried a harder route, and got it after two tries. Very Nice.
Now need to find an even harder route.

Guided at Hinckley in perfect weather.
Then played 9 holes of golf.

5k rowing.

Tim Babcock 10-25-2010 04:15 PM

Re: The Shed 'O Pain
1 boulder problem
3 TGU's each arm 10-20-35-45-53
5 Burpees

20 minutes on steep wall-2 problems sent

10 sets of 5 seconds work and 10 seconds rest
5 different holds on the Moon Board
1.5 minute rest between holds.
Got this workout from "Mountain Athlete."

Heading to the New this weekend. So far weather looks perfect.

Jeffrey Fortuna 10-25-2010 05:53 PM

Re: The Shed 'O Pain
Monday, 10-25-2010
Bouldered at Kendall for two hours. Did thirteen of the fifteen new problems. One was a crapy traverse that I'm not really interested in doing, the other was pretty hard. I worked it for about 30 minutes before my fingers cried uncle.

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