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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
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....

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.

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


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
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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