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

Tim Babcock 08-08-2010 07:59 AM

Re: The Shed 'O Pain
 
400m run
10 OHS 95#
5 rounds
16:55

Jeffrey Fortuna 08-08-2010 12:07 PM

Re: The Shed 'O Pain
 
Sunday 8-8-2010
Cleveland Triathlon (olympic):2:49:13
Swim(1.5k): 32:46, 2.18min/100m
T1: 3:56
Bike(24mi): 1:20:09, 18.04mph
T2: 3:21
Run(10k): 48:59, 7.9min/mi

[I]These are not official times; they are per my watch. If these are acurate, I am VERY happy with todays performance.:)

JT, thank you so much for comming to cheer me on. It really means a lot to have someone there for support. Thanks![/I]

JT Kalnay 08-08-2010 04:15 PM

Re: The Shed 'O Pain
 
Sunday 9-8-2010

2 miles of walking cheering on triathletes.
1.2 miles swimming in open water (46:22)
1 mile of walking and pointlessly swinging a metal club at a little white ball.

Tim Babcock 08-08-2010 06:55 PM

Re: The Shed 'O Pain
 
Great work on the Triathlon, Jeff. To be able to run a 10k at an under 8 minute pace after swimming almost a mile and biking 24 km is awesome. My hat is off to you.

Tim Babcock 08-09-2010 07:00 AM

Re: The Shed 'O Pain
 
Fingerboard WOD "Pyramid Training"
Warm Up
1 Boulder Problem
5 Burpees
5 Rounds

Fingerboard WOD 16 Sets
Worked in between sets...
4 X 5 HSPU
4 X 6 Ring Dips
4 X 25 Push ups
4 X 10 GHD situps

Norm Swann 08-09-2010 08:40 AM

Re: The Shed 'O Pain
 
Great job on the triathlon Jeff!!!!

JT Kalnay 08-09-2010 12:05 PM

Re: The Shed 'O Pain
 
Monday August 9th, 2010

Many deadlifts, many thrusters....


Paleo Part Three
meatier, nuttier, less carby, less sugary, less carbonated beveragy

Say it with me....
I think I can, I think I can, I think I can......
I think I can, I think I can, I think I can......
I think I can, I think I can, I think I can......
I think I can, I think I can, I think I can......
I think I can, I think I can, I think I can......
I think I can, I think I can, I think I can......

Jeffrey Fortuna 08-09-2010 06:06 PM

Re: The Shed 'O Pain
 
Monday 8-9-2010
Rest Day!

Cleveland Triathlon 2010 official results
Final Time: 2:49:11
Swim(1.5k): 32:27, 2.18min/100m
T1: 4:16
Bike(24mi): 1:20:010, 18.0mph
T2: 3:23
Run(10k): 48:57, 7.54min/mi

16th in my age group, 97th overall

JT Kalnay 08-10-2010 06:07 AM

Re: The Shed 'O Pain
 
Tuesday August 10, 2010

Paleo Part Three, Day Two, Preparation Day

Part of eating paleo is having paleo food available.
so, instead of scrambling for paleo food at the last minute, I am trying to stock up at home, at work, in the car, all the places I eat. Therefore, this morning I made a trip to the supermarket, by myself, and picked out lean meats and nuts and a vegetable/fruit drink. Hopefully this will enhance the likelihood that paleo food will be eaten. Part of today's preparation is also planning eliminations. There are four notoriously non-paleo and mal-nourishing things in my diet. These simply have to go. It's not hard, it's really quite easy. Just make up my mind and eliminate them. :bonk: There, that wasn't that hard was it....

This morning's Wod

snatch practice & warmup, then

five rounds of:
100# snatch x 3
45# kb swings x 21


climbing tonight around 6 at KC

JT Kalnay 08-10-2010 11:05 AM

Re: The Shed 'O Pain
 
Tuesday August 10, 2010 1:57 PM EDT

Just ran out of whatever it is you run out of 36 hours into Paleo world.
This is where paleo attempts have fallen apart in the past.
Not today (I hope)

mommy......:no000000:

Jeffrey Fortuna 08-10-2010 06:07 PM

Re: The Shed 'O Pain
 
Tuesday 8-10-2010
Swim:
Warm-up: 100m breaststroke, 100m easy freestyle
20x 50m hard (70-80% effort) with 10 second rest between laps
0:54, 0:10, 1:10, 0:10, 1:07, 0:10, 1:06, 0:10, 1:0, 0:10, 1:08, 0:10, 1:05, 0:10, 1:04, 0:10, 1:02, 0:10, 1:02, 0:10, 1:07, 0:10, 1:04, 0:10, 1:12, 0:10, 1:01, 0:10, 1:06, 0:10, 1:05, 0:10, 1:08, 0:10, 1:08, 0:10, 1:10, 0:10, 1:05, 0:10=25:54 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]JT, hang in there on the Paleo. You can do it![/I]

Tim Babcock 08-11-2010 06:24 AM

Re: The Shed 'O Pain
 
1 Problem
5 Pull ups
10 Push Ups
15 Air Squats
20 Rounds
49:40

JT Kalnay 08-11-2010 07:27 AM

Re: The Shed 'O Pain
 
Wednesday August 11, 2010

Paleo man awakens slowly, disoriented and hungry. His blurry eyes guide him to the gym, where he rows 1k and then does 25 burpees (without puking). Paleo man is now hungry and sweaty. After bathing in the tepid river water, he begins his morning hunt for food. Avoiding the siren songs of McDonalds and Bagels and Donuts, he carefully stalks lean meat and nuts. Cornerning his quarry he strikes, slicing through the unsuspecting paleo foods that thought certainly they were safe in this house, with this man, in this time. WRONG!!!! Turkey and sunflower seeds disappear into Paleo man as breakfast. Spear in hand, sated (though craving empty harmful carbs and sugars), Paleo man heads off to work, knowing that this afternoon he will be swimming intervals, practicing the crucial skill of swimming down fish laden with good fats, and then plucking them from their previously safe haven. Beware lean meats, beware nuts, beware fish, there is a Paleo man in Michelin man disguise, and he is onto you....

JT Kalnay 08-11-2010 12:16 PM

Re: The Shed 'O Pain
 
Wednesday August 11, 2010 (late afternoon)

Paleo man wants a friggin' DONUT!!!!!!!!!!!
And he wants it right friggin' NOW!!!!!!!!!!!!!!!!

Argggggggghhhhhhhhhhhhhhh......

Wait, where did those flying monkeys come from?
Are they made of chocolate?

AHHHHHHHHHHHHHHHHHHHHHHHHHH.........................

Jeffrey Fortuna 08-11-2010 05:23 PM

Re: The Shed 'O Pain
 
Wednesday 8-11-2010
Run:
7.4 mi in 1:01:42, 8:19min/mi pace.
I had nothing in my legs today. I think JTs tabata bike took its toll on me.

JT Kalnay 08-12-2010 06:23 AM

Re: The Shed 'O Pain
 
Thursday August 12, 2010

A muffled rifle shot redolent of partially digested fiber shakes Paleo man from his sleep. He casts his mind back over yesterday afternoon's swim intervals, when, accidentally, he found a different body position during the 5th interval. Warmup, 100m on 3:00 (2:02, 2:04, 2:06, 2:02, 2:01, 1:56 (wow), 1:55 (double wow) cool down). Revelling in the aching muscles and the sub two minute intervals, Paleo man travels the well worn path to the gym. He walks 15 minutes on the treadmill at 3.0 mph, raising the incline 1% per minute to a max of 15%. Then Paleo man starts deadlifting at 135, and keeps adding plates to failure, then finishes up with 10x135#. Paleo man climbs the eight flights of stairs back to his urban cave, showers, and collects the carefully planned bag of lettuce, diced turkey, and pistachios for breakfast. I am Paleo man, protein fears me, and carbs feel lonely....

Tim Babcock 08-12-2010 08:32 AM

Re: The Shed 'O Pain
 
The Shed O' Pain lived up to its name today.

Back Squat 135# 7 reps
35# Kettlebell Overhead Walking Lunges Left Hand 10 Steps
7 Burpees
35# Kettlebell Overhead Walking Lunges Right Hand 10 Steps
AMRAP in 20 Minutes
A hard fought 5 rounds.

My quads and glutes feel very wobbly.

Jeffrey Fortuna 08-12-2010 04:22 PM

Re: The Shed 'O Pain
 
Thursday 8-12-2010
Swim:
100m breaststroke warmup,
60min freestyle,
100m breaststroke cooldown
WOD:
21-15-9 reps of
overhead squats (45lbs)
pullups
situps

JT, nice swim times! Keep up the good work. One month 'til Sandusky.
Tim, nice WOD! I'll have to try that one.

JT Kalnay 08-13-2010 06:26 AM

Re: The Shed 'O Pain
 
Friday the 13th...

Diffuse light, filtered through blood-shot eyes, sends a warning of morning to a tortured brain that is wracked by fitful throbbings. It's the donut monkeys, and the ice cream dragons, the minions of Lords Carbo and Sucrose, pounding out a tempo on the cerebellum. They demand an audience. Paleo man shrugs his way to the car, pulling swim suit with him, and thinking back over last night's many many attempts at the roof at KC, seeing his 100 pound belayer thrown skyward, even when tied to a 45#kb. His mind settles into the soft catch while trying to parse the sequence, left hand here, right hand here, left hand there, clip with the right, put the foot there, no there, "FALLINGA". Paleo man heads towards the pool. The evil minions disappear in the rear view, banished by some nuts and lean meats. But they are persistent, sly and evil. Paleo man will not relax his vigilance b/c Monday morning's weigh-in and BF test is but 72 hours away....

Tim Babcock 08-13-2010 06:51 AM

Re: The Shed 'O Pain
 
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
8:40 PR
Last PR was 15:24 on 11/4/09. I am now much better at double unders.
A much more civilized workout.

Jeffrey Fortuna 08-13-2010 06:02 PM

Re: The Shed 'O Pain
 
Friday 8-13-2010
Run:
10mi in 1:27:07, 8:37min/mi pace.
[I]Not great, but not bad either. Miles 1 and 2 were rough, 3 thru 8 felt pretty good and 9 and 10 were hard. Doing 13 after a long bike is going to be hard! I should be able to three more long (ie. 10-15 miles) runs before then.[/I]

JT Kalnay 08-13-2010 07:55 PM

Re: The Shed 'O Pain
 
Ten miles in this heat? Incroyable!
Annie in a 100% PR? Sacre Bleu!

Afternoon Wod:
swim pyramid 100, 200, 400, 200, 100
all fs, all out, very tough

Then did "Annette" (Annie's little cousin)
5 double unders, 5 situps, 5 rounds, 8:49
Kinda puts Tim's Annie in perspective don't it????????


The sit ups were extremely painful in the hips.
I guess we have identified a muscle that really needs some attention after the hip surgery....

JT Kalnay 08-14-2010 07:16 AM

Re: The Shed 'O Pain
 
Saturday August 14th (My Sister's Birthday)

rode once around the farm,
shuffle-jog-walked once around the farm,
rode twice around the farm,
got stung on the ear
raced for the benadryl and epipen, made it in time, whew....

Tim Babcock 08-14-2010 07:47 AM

Re: The Shed 'O Pain
 
Mary's birthday today. 13 years old. Hard to believe.

Fingerboard WOD "Pyramid Protocol" 16 sets
Between each set I did 10 Wallballs. 160 total.
Elbow RX.

I'm eating some ice cream today!

Jeffrey Fortuna 08-14-2010 11:40 AM

Re: The Shed 'O Pain
 
Saturday 8-13-2010
Brick (1/3 HIM)
Bike:
19.1mi in 1:05:45, 31.6 mph max, 17.1 mph avg
Run:
4.65mi in 0:39:56, 8:34 min/mi pace
[I]It was really windy at the "Shed 'O Pain" eastern campus (triathlon training center) this morning. Between that and being tired form last nights 10 miler, my legs didn't have a lot of zip. At least I was able to get my workout in before it got hot.

Paleo didn't have ice cream![/I]

Jeffrey Fortuna 08-15-2010 10:16 AM

Re: The Shed 'O Pain
 
Sunday 8-15-2010
Bike:
50mi in 3:03:33, 37.7mph max, 16.6mph avg

Tim Babcock 08-16-2010 06:13 AM

Re: The Shed 'O Pain
 
Yesterday...
Cedar Point with 2 teenage girls. Enough said.

Today...
Weighted Pullups
1 35
1 45
1 55
1 60
1 65
1 70
1 75
Elbow RX

JT Kalnay 08-16-2010 02:23 PM

Re: The Shed 'O Pain
 
Sunday 8-15-2010

1 mile warmup on bike
10 miles in 34:49 (which included 2 train track crossings, one turnaround, and to stop signs)
1 mile cool down

bouldering with the girls in the barn

walked 2 miles carrying 25 pounds (in 90+ heat)


Monday 8-16-2010

climbing at Hinckley with my co-workers

swam 1900m in 49:00
felt like cr*p the whole time
couldn't get a deep breath, couldn't get out of breath, it was weird.

Weighted pullups
10#, 25#, 35#, 45#, 55#, 70#, 90#, 135#, stopped there, probably could have gone higher, but people were looking at me [I]reallllyyyyy[/I] strangely.

Jeffrey Fortuna 08-16-2010 04:09 PM

Re: The Shed 'O Pain
 
Monday 8-16-2010
Run:
7.4mi in 1:00:02, 8:07min/mi pace
[I]I started out too fast, was dying by the two mile marker, slowed down to a more reasonable pace, was just starting to feel good and get into a rhythm when I triped and fell at about the three mile mark. I've done this often enough that I know how to roll into the fall to avoid faceplanting on the concrete. I still managed to jam my shoulder and hit my temple on the concrete. Ow! I guess I'll find out during tomorrows swim how badly I injured my shoulder. I'm planning to spend the evening with my friend Mr. Icepack.[/I]

JT Kalnay 08-17-2010 06:29 AM

Re: The Shed 'O Pain
 
[QUOTE=Jeffrey Fortuna;828388]Monday 8-16-2010
Run:
7.4mi in 1:00:02, 8:07min/mi pace
[I]I started out too fast, was dying by the two mile marker, slowed down to a more reasonable pace, was just starting to feel good and get into a rhythm when I triped and fell at about the three mile mark. I've done this often enough that I know how to roll into the fall to avoid faceplanting on the concrete. I still managed to jam my shoulder and hit my temple on the concrete. Ow! I guess I'll find out during tomorrows swim how badly I injured my shoulder. I'm planning to spend the evening with my friend Mr. Icepack.[/I][/QUOTE]

Jeff,
Looking back over your training log, please consider the following for the next three days

Tuesday (Complete rest day)
Wednesday (easy bike day)
Thursday (Complete rest day)

Then restart training, giving your trip and fall time to heal, and giving your body some time to recover, before heading into two real quality weeks of training, and then starting the taper for the 1/2 IM.

Tim Babcock 08-17-2010 07:26 AM

Re: The Shed 'O Pain
 
20 Boulder Problems

3 TGU's each arm 10-20-35-45-53
5 Burpees
1 Boulder problem
5 rounds

6 Muscle Ups
1 Boulder Problem
5 Rounds

10 OHS 95#
1 Boulder Problem
5 Rounds

10 GHD Sit ups
10 Back Extensions
1 Boulder Problem
5 Rounds

Jeff, I hope your shoulder is alright. Is this the same shoulder that has given you problems? Keep us posted.

Jeffrey Fortuna 08-17-2010 05:39 PM

Re: The Shed 'O Pain
 
Tuesday 8-17-2010
Swim:
Warm-up: 100m breaststroke, 100m easy freestyle
20x 50m hard (70-80% effort) with 10 second rest between laps
27:20 for 1000m
Cooldown: 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, that was an awsome workout; I got tired just reaing it. It's actually the other shoulder. I took it easy today and made sure I warmed up solwly. It felt pretty good during my swim. I'll spend this evening with Mr. Icepack again and take tomorrow off. I'm doing a photo shoot on the zero-gravity treadmill for the NASA PR office tomorrow morning and I'm test riding a Cervelo P2 TT/Tri bike after work. Does that count as a rest day?

JT, I like your advice. I'll make tomorrow my easy bike day and take Thursday and Friday off. I was planning to go to the Greek festival in Cleveland heights on Friday anyway.

I had my body fat/lean body mass measured today. Here are my official stats per the NASA Glenn Fitness Center:
Height: 69 in.
Weight: 142.5 lbs.
Waist: 30.1 in.
Hips: 36.0 in.
Body Fat Percentage: 8.2%
Fat Weight: 11.69 lbs.
Lean Weight: 130.82 lbs.

My body fat is down from 11.2% last time it was measured in December of 2008, but my lean weight is also down 7 lbs. from 137.82 lbs. That suggests that I need to do more strength training. I can't believe I lost 13 lbs. since then.[/I]

JT Kalnay 08-17-2010 07:17 PM

Re: The Shed 'O Pain
 
Tuesday August 17th, 2010

Paleo man looks around him and sees lean meats, nuts, little starch, and no sugar. He looks back over the past ten days and sees more successes than stumbles. In the constant ebb and flow of nutrition, he has found a flow that may be sustainable. Planning, planning, planning, it's about planning....

Jeff...
8.2% body fat? Awesome. You certainly look lean and light. Excellent for triathloning and climbing. After Montreal, a good hard month of yoga and climbing and strength training and I'll bet you send some hard routes at the NRG in the end of October.

Tim...
One more workout like that and I am going to send in your entry for the 2011 Crossfit games myself. DUDE!!!!! I so want to see you send hard in September or October when the weather is right.

Once again my travels are about to begin. Will keep in touch from the road. The road, where Paleo man has stumbled many times. But where some planning may help this time. Planning, planning, planning. Planning to be Paleo. Planning to succeed. We don't plan to fail, we fail to plan...

JT Kalnay 08-18-2010 05:08 PM

Re: The Shed 'O Pain
 
Wednesday August 18, 2010

Things to do a month before a triathlon on a rest day.

practice changing bicycle tires
start breaking in a new pair of swim goggles
cleaning the pebbles out from the tread of running shoes
cleaning the bag you will be using to carry stuff to Montreal
buying and washing new water bottles that will be nicely broken in by race day
start breaking in new swim suit
start breaking in new running shoes
practicing putting on bike gloves, helmet, and sunglasses in the order you will put them on during race day.
practicing transitions "in the driveway"
practicing afirmations


checking validity of passport
planning the driving route to Montreal
checking the hotel reservation in Montreal
going to drug store to purchase all the things you will need for the day of the triathlon SUNSCREEN!!!!!!!!!! and for the day after the triathlon (Advil, ice packs, bandaids, blister treatment)


Today's WOD:
swim drills, swim intervals, push presses (absurdly heavy weights, what a stud...)

Jeffrey Fortuna 08-18-2010 05:19 PM

Re: The Shed 'O Pain
 
Wednesday 8-18-2010
Did a photo shoot demo on the zero-g treadmill for the NASA PR office. Basically, I did the same protocol as the study they are currently doing which consists of walking, running, hopping, lopeing, stair steps, picking up a 240 lb weight (40 lbs here on earth) and carrying it for some distance, and a simulated obstacle course inwhich the subject must step over or dodge imaginary obstacles, all at 1/6th G. It wasn't what I would call a workout.

Later, I test rode a Cervelo P3 TT/Tri bike at Bike Authority in Broadview Heights. Very nice bike. Tell me again why I can't have one. I only went 4.5 miles, so again, no real workout.

[QUOTE=JT Kalnay;829186]After Montreal, a good hard month of yoga and climbing and strength training and I'll bet you send some hard routes at the NRG in the end of October.
[/QUOTE] That's the game plan.

JT Kalnay 08-19-2010 10:38 AM

Re: The Shed 'O Pain
 
Thursday August 19th, 2010

REST DAY...

Tim Babcock 08-19-2010 02:05 PM

Re: The Shed 'O Pain
 
"Eastern Bloc Heavy Finger Rolls"

3 155
3 160
3 165
3 170
3 175
3 180

I have done this Eric Horst protocol from time to time over the years. I don't know how transferable it is to climbing, but it was quick (not much time today). I would have to do it on a consistent basis to see how effective it really is.

Is anyone up for the climbing gym on Saturday and a dock wod on Sunday at my mom's?

Jeffrey Fortuna 08-19-2010 04:03 PM

Re: The Shed 'O Pain
 
Thursday 8-19-2010
Rest Day!
I stayed home from work today; wasn't feeling well. I have some kind of intestinal flu. My insides feel like a garbage disposal.

Tim, I would love to climb Saturday and I should be able to do a dock WOD on Sunday as well, as long as it's early. I need to go to my Grandfather's on Sunday to fix a window for him. Unless I hear otherwise, I will plan to meet you at Kendall at 11:00.

Tim Babcock 08-20-2010 06:21 AM

Re: The Shed 'O Pain
 
400 meter run
25 Burpees
6 rounds
28:45
I am very pleased with that time.

I will be at KC tomorrow at 11:00.

JT Kalnay 08-20-2010 06:23 AM

Re: The Shed 'O Pain
 
Friday August 20th, 2010

Feeling much better after a rest day that was filled with stress.

I am a definite "No" for KC on saturday.
I am a definite "Yes" for a dock WOD on sunday.
Just let me know what time to meet at the Shed 'o Pain.

Will be swimming later today.


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