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JT Kalnay 04-10-2010 04:50 PM

Re: The Shed 'O Pain
Saturday 4-10-2010


Patagonia x 2
Burnout ( failed attempts) x 2
Snoopy (failed attempts, but new high point) x 2
Burnout (failed attempt, but new high point) x 2
Patagonia x 1

walked one mile on uneven terrain around farm.
rode bikes with the girls for an hour

Shed of Pain at ten o'clock.....

Tim Babcock 04-11-2010 08:34 AM

Re: The Shed 'O Pain
400 meter run
21 Kettlebell Swings 1.5 pood
12 pull ups
3 rounds
9:47 My best time in 2 years. Felt good.

JT, Mary and I all did the workout together. Fun.
JT egged Mary on to join us.

JT Kalnay 04-11-2010 12:45 PM

Re: The Shed 'O Pain
Sunday 4-11-2010

a.m., Helen
three rounds of:
400m jog/shuffle/walk
21 45# kb swings
12 pullups

Last time I did Helen was in Miami in the first week of February.
The archive shows 18:14 for the time.
So 16:44 is a big improvement!

Mary decided to join us today. Okay, maybe I goosed her into it. Big mistake. Now I have two members of that family kicking my b*tt at xfit!

p.m., 11 miles on road bike in 43:35
extrapolates out to a 7:18 plus stops for 112....

Jeffrey Fortuna 04-12-2010 06:46 PM

Re: The Shed 'O Pain
Monday 4-12-2010

6 miles in "the parkway" in 50 minutes (about a 8:25 min./mi. pace)
Bouldered with Brad at Lifetime for 2.5 hours

JT Kalnay 04-12-2010 07:48 PM

Re: The Shed 'O Pain
Monday 4-12-2010

Climbed 3.5 hours at Kendall Cliffs with Jill.

Taught a guy how to build a hauling system.

Discussed trip to Seneca with Brooke.

Off to Cali tomorrow, where I will drop in on CrossFit Santa Clara (Jason) and CrossFit Santa Cruz (Annie).

Tim Babcock 04-13-2010 02:57 PM

Re: The Shed 'O Pain
1 Boulder Problem
5 Pull Ups
10 Push Ups
15 Air Squats
20 Rounds
A bit of a grind today.

May go to the New this weekend with Rick. Jeff?

Jeffrey Fortuna 04-13-2010 07:36 PM

Re: The Shed 'O Pain
Tuesday 4-13-2010

Swim 18x 50 meters every 2 minutes, 54 sec.-61sec./lap, about 64%HRmax. I seem to be pretty consistant at 57sec./50meters, but I can't seem to be able to go much faster than that.

I can't go to The New this weekend, I'm getting together with Roach on Saturday to make up for cancelling last Saturday due to the funeral. So far, I'm free the weekend after that.

Tim Babcock 04-14-2010 02:47 PM

Re: The Shed 'O Pain
8 Kettlebell Swings 2 Pood
12 GHD Situps
AMRAP in 8 Minutes
5 rounds and 4 reps - PR
Short and Intense.

Jeffrey Fortuna 04-15-2010 04:30 AM

Re: The Shed 'O Pain
Wednesday 4-14-2010

Run 68 min. in The Parkway, 7.5 miles (about 9 min/mi), 77%-79%HRmax
Bouldered with Brad at LifeTime for an hour.

Tim Babcock 04-15-2010 03:00 PM

Re: The Shed 'O Pain
3 TGU's 10, 20, 35, 45, 53#
5 Burpees
1 Boulder Problem
5 Rounds

30 Muscle Ups for time
5:59 PR

Bouldered for 30 Minutes

Jeffrey Fortuna 04-15-2010 04:28 PM

Re: The Shed 'O Pain
Thursday 4-15-2010

I totally bonked today!

Ran 3 miles in 56 minuntes (a little over 9 min/mi). I had nothing in my legs tonight. I was supposed to do a 68 minute swim after my run, but decided to just get some rest instead. Hopefully, tomorrow will better.

My co-worker sent me a bunch of articles from Arthur Lydiard, so I've got some reading to do. If he can't help my running, no one can.

JT Kalnay 04-15-2010 05:49 PM

Re: The Shed 'O Pain
Thursday 4-15-2010

6 a.m. class at CrossFit Santa Clara.
20 back squats

muscle up practice
(got the closest yet to doing a muscle up)

AMRAP in 20 minutes
"run" 200 meters (I didn't walk, not even once)
3 pushups, 5 strict pullups, 7 toes to bar

Wednesday 4-14-2010
walked an hour on Stanford's campus, very pretty

Tuesday 4-13-2010
walked through airport, flew 5 hours, walked through airport, drove 1 hour, had meetings for several hours, went to bed

Triathlons have three parts, swim, BIKE, run
can you swim the 1500? You betcha.
can you run the 6.2? You betcha.
how about some posts on 24 and 30 mile rides. at least two per week between now and Maumee Bay.....

Yes Lydiard is definetly worth reading. And the techniques apply equally to swimming and BIKING!!!!!

The bike takes almost as long as the swim and run combined for many triathletes.

Back on Sunday night, man o man has it already been a long trip.........

JT Kalnay 04-16-2010 08:03 PM

Re: The Shed 'O Pain
Friday 4-16-2010

45 minute walk on city streets of Palo Alto.

Visited CrossFit Palo Alto, a very down to earth box where people were working their a*sses off!

Planning on hiking in Big Basin Park tomorrow with Jim and Colleen.

Jeffrey Fortuna 04-17-2010 11:21 AM

Re: The Shed 'O Pain
Friday 4-16-2010

Run: 10 miles @6.8mph (about 8:50 min/mi pace), .5% incline, 74%-80% HRmax. Stopped to stretch and recover three times. I haven't done 10 miles in a long time; it took a lot out of me.

Swim: 30 very slow minutes. I was supposed to do 85 minutes, but I just wasn't up to it.

I would like to get outside this weekend and do a long bike ride, but it doesn't look like the weather is going to cooperate.

Tim Babcock 04-17-2010 07:08 PM

Re: The Shed 'O Pain
Bouldered at the Coop today with Kent. Didn't climb too well today. Felt a little tired. The place is closing at the end of the month. Bummer, I've only been there 4 times. The owner told me he is expanding his business into the area that is now the bouldering wall.

At home...
Power Cleans - I worked up to 150 pounds. I also did some Kettlebell snatches.

Not sure what I'm going to do tomorrow. I'm feeling a little stale. Maybe a short metcon.

Sounds like JT is having some relaxing fun in San Fransico.

JT Kalnay 04-18-2010 06:01 AM

Re: The Shed 'O Pain
2 Attachment(s)
Saturday 4-17-2010

Several hours of hiking with Jim and Colleen.
Lots of vertical gain and loss and gain and loss and gain...

The trail went right along the Pacific, just north of San Francisco.

Coming home today, after what has seemed like an interminable trip.

If you could zoom about 100x on the golden gate photo you could see crossfit San Francisco at the bottom across the entrance to the Bay.

Tim Babcock 04-19-2010 02:56 PM

Re: The Shed 'O Pain
1 Boulder problem
5 OHS 95#
10 Push Ups
20 rounds

The problems felt solid. The overhead squats were tough.

JT Kalnay 04-19-2010 04:14 PM

Re: The Shed 'O Pain
1 Attachment(s)
Monday 4-19-2010

Oh yeah OHS are tough. All that balancing and core strength.

30 kbs 55#
5 wbs 20#
25 kbs 55#
10 wbs 20#
20 kbs 55#
15 wbs 20#
15 kbs 55#
20 wbs 20#
10 kbs 55#
25 wbs 20#
5 kbs 55#
30 wbs 20#


Tabata Situps, 8 rounds, total of 51 (stomach cramped severly, need more ab work obviously!!)

Kinda tired from the flight back from SF yesterday.


Picture is from CrossFit Palo Alto

Jeffrey Fortuna 04-19-2010 06:16 PM

Re: The Shed 'O Pain
Sunday 4-18-2010

Run: 3x 20 minutes @6.8mph, .5% incline, totaled about 6.5 miles

Jeffrey Fortuna 04-19-2010 06:20 PM

Re: The Shed 'O Pain
Monday 4-19-2010

Had to work late so I just did an hour of bouldering. It's probably a blessing in disguise; I think I need to give my body a chance to rest. I'm planning to do the Hermes 10 miler on Saturday with my cousin Rick and his wife, so I'll have to change my workout schedule for this week.

Tim Babcock 04-20-2010 02:36 PM

Re: The Shed 'O Pain
100' walking lunge
50 air squats
25 back extensions
3 rounds 11:48
A real quad burner.

JT Kalnay 04-20-2010 03:51 PM

Re: The Shed 'O Pain
Tuesday 4-20-2010

one hour of downtown urban walking/shuffling/jogging with some buildering and bridgering thrown in.

The Cleveland Superior Viaduct has some real possibilities for urban climbing. Nice hard sandstone with plenty of holds and easy top access.

Now I just need to figure out who owns it and how much it will take to bribe them to let me bolt on some top rope anchors!

Jeffrey Fortuna 04-20-2010 06:15 PM

Re: The Shed 'O Pain
Tuesday 4-20-2010

Swim: 20x 50meters every 2 minutes, 54-64min./lap (pretty slow today)
Run: 6miles @6.7mph (about 9min./mi.), 81%-84%HRmax (I adjusted my max heart rate from 178bpm based on calculation, to 166bpm based on my last NASA physical stress test) It felt pretty good; almost easy. I really should bite the bullet and get my max heart rate tested. The Cleveland Clinic does it and I know a few people there involved with zero gravity human research.

JT Kalnay 04-21-2010 02:37 PM

Re: The Shed 'O Pain
Wednesday 4-21-2010

Took the shoulder and hip into the pool for a little testing...

5x100m, four fc, 1 bstroke

Shoulder felt okay on the fc as long as I kept it out to the side and moved slow (e.g., 2:05 per 100m)

Hip did not like bstroke. Will experiment with sidestroke as alternate resting stroke.

What's up this weekend?

Tim Babcock 04-21-2010 03:27 PM

Re: The Shed 'O Pain
10 boulder problems
30 muscle ups

I have a teacher thing Saturday morning. Will probably climb Saturday afternoon.
Shed 'O Pain on Sunday?

JT Kalnay 04-22-2010 06:15 PM

Re: The Shed 'O Pain
Thursday 4-22-2010

Walked 1.5 miles on uneven terrain, up and down hills carrying a pack with ten pounds in it. Paused every 1 or 2 minutes to swing a one pound metal club. Ended up 10 over par....

One hour of bouldering.
60 seconds on, 60 seconds off.

Jeffrey Fortuna 04-22-2010 06:46 PM

Re: The Shed 'O Pain
Thursday 4-22-1020

Change of plans, the Hermes 10-miler sold out before I was able to register. So I went back to my normal workout, almost.

Run: 60 minutes@6.7mh (about 6.7 miles), .5% incline, 81%-84%HRmax
Cindy: 10x 5 pullups, 10 pushups, 15 squats in 20 minutes

Note to self; self, don't do Cindy AFTER a 60minute run.

Tim, let me know when you can climb this weekend.

Tim Babcock 04-23-2010 02:29 PM

Re: The Shed 'O Pain
15 Hang Power Cleans 95#
15 Burpees
3 Rounds: 6:29

Tomorrow I have a teacher thing in Bowling Green. In the afternoon I am going to the Coop. I am buying a couple of features from the owner for my wall. Jeff, if you want to meet me there to climb for a couple of hours, that'd be great. I guessing I would get there between 3 and 4. I could call you tomorrow with a more exact time.

JT Kalnay 04-23-2010 05:30 PM

Re: The Shed 'O Pain
Friday 4-23-2010

Two miles walking quickly around the farm.
One hour of teaching 5 and 7 year old girls to throw and catch.

Doing Cindy after running is called "Murph", if you have the nerve to do 100 pullups-200 pushups-300 air squats, and then to run AFTER doing Cindy.

swim, BIKE, run

1500m swim, 40 minutes?
10k run, 1 hour?
24 mile bike???????????????????????????????????

Jeffrey Fortuna 04-23-2010 10:15 PM

Re: The Shed 'O Pain
Friday 4-24-2010

Swim: 90 minutes continuous.

I'm up for the coop tomorrow. I haven't climbed much lately. I'll plan to be there about 3:30 unless I hear from you otherwise.

I'd like to get a bike ride in this weekend, but the weather doesn't look like it's going to cooperate again. I really don't want to get on the stationary bike again if I don't have to. Those 2 hour stationary bike rides this winter really burned me out.

JT Kalnay 04-24-2010 07:01 AM

Re: The Shed 'O Pain
Saturday April 24, 2010

45 minute walk in rain and mud.

90 minute continuous swim is AWESOME.
That's got to be near the IM distance!

Spinning class with spandex clad hotties?
C U at co-op with Mr. B this p.m.....

Jeffrey Fortuna 04-24-2010 06:02 PM

Re: The Shed 'O Pain
Saturday 4-24-2010

I'm disappointed that I didn't get to do the Hermes 10-miler with my cousin Rick. Made up for it by bouldering at the coop with Tim and JT (always a good time with them).

A pot of beef stew on the stove and Dan Brown's Lost symbol. What a great way to spend a damp Cleveland evening.

Tim Babcock 04-25-2010 08:15 AM

Re: The Shed 'O Pain
4/24/10 Yesterday
Long Day:
Climbed at the Coop in the afternoon with JT and Jeff. Fun.

20 pull ups
30 Push ups
40 Sit ups
50 Air Squats
5 Rounds w/3 min rest between rounds
4:56, 4:55, 5:09, 5:29, 5:29
All pull ups unbroken
Nice to have JT there to keep me company. Sooo much easier mentally.
JT did some pretty impressive box jumps today. He is also very close to getting a muscle up.

Tim Babcock 04-25-2010 11:42 AM

Re: The Shed 'O Pain
1 Attachment(s)
Trying to upload a picture of the new feature on my wall.

Jeffrey Fortuna 04-25-2010 12:55 PM

Re: The Shed 'O Pain
Sunday 4-25-2010

Yoga: Back bend workshop with kathryn Budig; she is AWSOME!
I'll go back to working out when I can stand up straight again.

JT Kalnay 04-26-2010 08:24 PM

Re: The Shed 'O Pain
Monday 4-26-2010

forty minute walk on treadmill increasing incline every 2 minutes.

Spent a lot of time processing the passing of Michael Tucker.

He was a really great guy.
He will be missed.


JT Kalnay 04-27-2010 11:08 AM

Re: The Shed 'O Pain
Tuesday 4-27-2010

five rounds of:

2 minutes rowing all out
1 minute of hang cleans
1 minute of hang snatches

cool down was hip stretching and foot quickness.

Tim Babcock 04-27-2010 05:03 PM

Re: The Shed 'O Pain
205 3 reps
215 3 reps
225 3 reps
235 3 reps
245 3 reps
275 3 reps

300 1 rep PR!

Tim Babcock 04-28-2010 03:05 PM

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

Bouldered on and around my new feature for about 45 minutes. I really don't like where it is. I may move it this weekend.

Jeffrey Fortuna 04-29-2010 05:40 AM

Re: The Shed 'O Pain
Monday 4-26-2010

Tried to run. Was only able to do 2x 20 minutes @ 6.7 mph before my legs gave out. Still very sore from Cindy.

Tuesday 4-27-2010

Ok, Cindys got nothin' on Kathryn (Budig). My back (serratus) hurt so bad I could barely move.

Wednesday 4-28-2010

Felt significantly better. What doesn't kill you, makes you stronger, right?
Run: 60 minutes @6.7 mph (about 6.8 miles), .5% incline, 82%-87% HRmax.
Climb: bouldered with Brad for an hour (more talk than climb).

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