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Tim Babcock 04-29-2010 05:05 PM

Re: The Shed 'O Pain
50 Wall Balls
10 Muscle Ups
40 Wall Balls
8 Muscle Ups
30 Wall Balls
6 Muscle Ups
20 Wall Balls
4 Muscle Ups
10 Wall Balls
2 Muscle Ups
18:45 Ouch!
I wanted to break 20 minutes so I really pushed. I felt Pukie in the back of my throat.
I moved the feature. It's now on the right side of my steep wall. Much better.
Anyone want to come over Saturday and climb and do a little workout?

Jeffrey Fortuna 04-30-2010 04:56 AM

Re: The Shed 'O Pain
Thursday 4-29-2010

Swim: 20x 50 meters all out, 57-65 seconds/lap.

JT Kalnay 04-30-2010 06:46 PM

Re: The Shed 'O Pain
Thursday 4-29-2010
Travel to Minnesota, 20 hour workday

Friday 4-30-2010
Return from Minnesota, 20 hour workday

Saturday plan? Climb routes at Kendall Cliffs

Sunday plan? Xfit at the Shed 'o Pain with Mr B.
Yeah it's going to hurt a little.
So, if it's going to hurt a little, it may as well hurt a lot.

Mr. B....Congratulations on the 300# dead. That is awesome. Practically twice body weight. By comparison, I'd have to do 460+. Wow.

And Mr. F.... Very nice work on the swim intervals.
80F this weekend, does that mean some miles on the bike??????

Tim Babcock 05-01-2010 01:46 PM

Re: The Shed 'O Pain
Climbed today at the SOP with Jeff. We set 3 new problems on the steep wall incorporating the new feature. Fun.
Afterwards we played around with various exercises. Jeff worked up to 300# on the deadlift.:yikes:
He had always had a strong lower body. Maybe he should give up triathloning and take up powerlifting.;)
Looking forward to tomorrow's workout with JT.

Jeffrey Fortuna 05-01-2010 08:50 PM

Re: The Shed 'O Pain
Friday 4-30-2010

Run: 6 miles in the park in 56 minutes. It was really slow, but was nice to be outside in the sun.

Saturday 5-1-2010

Climbed with Tim at the Shed-O-Pain. Warmed up on some big jugs and then worked three new, hard problems. I didn't send any of them, but it felt good to work some hard moves for a change.

1x 135
1x 205
1x 225
1x 245
1x 275
1x 300 (2x bodyweight!)

Tim Babcock 05-02-2010 10:00 AM

Re: The Shed 'O Pain
40 Pull Ups
50 KBS 1.5 Pood
60 Sit Ups
70 Burpees
HSPU took me a long time. I had to do sets of 5.

JT Kalnay 05-02-2010 11:07 AM

Re: The Shed 'O Pain
Saturday May 1st, 2010 (Paleo day one)
ate mostly paleo, with just one stumble in the late evening
walked 1.5 miles
climbed a LOT of routes, including wickedly overhanging stuff up by arch at KC

Sunday May 2nd, 2010 (Paleo day two)
xfit in the SoP with Tim.
snatches (21x65, 15x95, 9x115)
toes to straps holding rings, 10x5
muscle up practice with ring dips (still can't get on top and hold on)

then walked 1.5 miles as fast as possible (very humid)

So May is "Paleo Month"
Will give a good faith effort to eat paleo and see what effect it has.
Am open to suggestions on the most tasty and easiest Paleo recipes....

Jeffrey Fortuna 05-02-2010 01:55 PM

Re: The Shed 'O Pain
Sunday 5-2-2010

Finally got my bike out. 16 miles in 58 minutes, 35.8 mph max, 16.6 mph avg. It was really, really windy. Going away from home (North to rt.6) with the wind and down hill, was great (30 mph). Coming home on Chagrin River Rd (174, past Squires Castle and through Hunting Valley) was rough going into the wind and back up hill out of the valley. It was great to get out on my bike!

JT Kalnay 05-02-2010 03:37 PM

Re: The Shed 'O Pain
Good news on the bike!

Paleo day two.....

At exactly 6:17 pm my body ran out of carbohydrates or sugar or whatever it runs out of when you start Paleo.


Tim Babcock 05-03-2010 02:50 PM

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

1 hour of bouldering
Worked new problem on steep wall. I did the last move now I just have to link it together. Soon.

Hang in there JT, things will get better.

JT Kalnay 05-03-2010 06:14 PM

Re: The Shed 'O Pain
Monday May 3rd, I think it's Monday, it might be Monday, is it Monday? Who took my cheese....

Paleo day three, I think it's three, it might be three, is it three? Who took the oreos....

11 miles on bike in 45 minutes
10x100# leg press
9 x 130# leg press
8 x 150# leg press
7 x 180# leg press
6 x 200# leg press
5 x 240# leg press
4 x 280# leg press
3 x 300# leg press
2 x 350# leg press
1 x 400# leg press (post op PR)

why does the stack stop at 400#????
does it stop at 400#???
it might stop at 400#????
who took my ice cream?????

Jeffrey Fortuna 05-03-2010 06:48 PM

Re: The Shed 'O Pain
Monday 5-3-2010

Run: 61 minute hill run (7 miles) through Gates Mills/Hunting Valley.

JT Kalnay 05-04-2010 05:39 PM

Re: The Shed 'O Pain
Tuesday May 5, 2010

Paleo day 4

walk one hour with twenty pound pack
500 m warmup row
Tabata rowing, 10 cycles
500m cooldown row

lateral stability drills

box jumps, up to 21"

Why did Paleo Man craft tools?
So he could hunt animals.
Why did Paleo Man hunt Woolly Mammoths?
Because he thought they had his Oreos.
Why did Paleo Man hunt Mastadons?
Because he thought they had his Oreos.
Why did Paleo Man hunt Sabre Tooth Tigers?
Because he thought they had his Oreos.
Why did Paleo Man hunt Pterydactyls?
Because he thought they had his Oreos.
Why did Paleo Man hunt Snow Leopards?
Because he thought they had his Oreos.
Thank God Paleo Man had Diet Coke!
Now if he had only had pop tarts.....

Paleo is tough....:(
Breakfast was seeds and nuts.
Lunch was chicken.
Supper was beef and salsa.
Three days until the first weigh-in...

Jeffrey Fortuna 05-04-2010 07:37 PM

Re: The Shed 'O Pain
Tuesday 5-4-2010

Swim: 20x 50meters every 2 minutes, 55 sec.-65sec/lap.

Paleo man had diet Coke?

Tim Babcock 05-05-2010 02:29 PM

Re: The Shed 'O Pain
100 air squats
5 muscle ups
75 air squats
10 muscle ups
50 air squats
15 muscle ups
25 air squats
20 muscle ups
18:55 PR

Paleo man definitely did not have Diet Coke. I wish he had, I like the stuff too.

Jeffrey Fortuna 05-05-2010 05:54 PM

Re: The Shed 'O Pain
Wednesday 5-5-2010

Happy Cinco de Mayo!

Run: 6 miles in the park by Baldwin Wallace, 53.5 minutes (just under a 9 min pace), I felt awful the first half. Stopped to stretch at the turn-around and felt better on the second half, but still not great. I'm getting frustrated with my running. I wish I could feel good when I run like I used to.

Climb: bouldered with Brad for 1-1/2 hours. Did all of our problems at LifeTime (they're getting too easy, I need to set some harder stuff).

What's life without Oreos?

Awsome WOD Tim! I can't do 250 squats in 20 miutes.

JT Kalnay 05-06-2010 07:14 AM

Re: The Shed 'O Pain
Thursday May 6th, 2010

Frustrated with running?
Get on the da*mn bike, there is a triathlon in 6 weeks!!!!!!
You are swimming and running well beyond last year's performance.
But biking????????
Okay, that's the last I'm going to say about that.
(I get to blame my testiness on Paleo)

Okay, something constructive on running.
You have plenty of volume, but no intensity.
Remember how you switched over from all distance swimming to doing 20x50m?
Now it's time to start doing 400s while running.
Once a week, or once every fourth workout:
1 mile warmup
4 x (400 yards fast (and I mean lose your breath fast), 400 yards slow or walking))
1 mile cooldown
That'll bust you out of the rut (if it doesn't kill you!)

Jason PR? Holy Cow.
And yes Paleo man definietly had Diet Coke.
He had big vats of it. He swam in it, drank it, and made cave art with it.
Then, we he had killed something and its blood was messing up the cave, he cleaned up the blood with it. It was a multi-use tool for Paleo man. Trust me. He couldn't have lived without it.

Yesterday's exercise for Paleo-Aspirant....
45 minutes trail walking at CVNP on unevern dirt and rooty trails using trekking poles. Excellent practice for hiking into the NRG or the RRG or to Tres Piedras in Taos (where I'm going in June).

11 routes at KC, including multiple laps on some for endurance.
Feel very confident about doing some 10s at the NRG this weekend.
Weather permitting will be at Tatoo Wall at Sandstonia on Saturday (with my guide/mentor) and Lower Meadows (with a friend) on Sunday.
(Maybe an 11????? Dare to dream????)

The first Paleo weigh-in is tomorrow morning.
If that scale doesn't show less than it did last Friday, you will both hear the screaming and throwing of things and gnashing of teeth......

JT Kalnay 05-06-2010 01:13 PM

Re: The Shed 'O Pain
Thursday May 6, 2010 (51 weeks after hip resurfacing)

Here is today's x-ray.

A perfect score on the prosthetic.:D

A not so perfect score on the "natural" hip, check out the bottom of the joint....:ranting2:


Do you know why Paleo man had such a pronounced brow?

From constantly banging his head against the cave wall to try to get rid of the headache of eating Paleo.

JT Kalnay 05-06-2010 01:47 PM

Re: The Shed 'O Pain
1 Attachment(s)
and the promised photo....

Tim Babcock 05-06-2010 02:50 PM

Re: The Shed 'O Pain
An hour of bouldering today. Not much energy.

Does this mean another surgury? You have come so far...

Jeffrey Fortuna 05-07-2010 05:13 AM

Re: The Shed 'O Pain
Thrusday 5-6-2010

Rest Day.

JT Kalnay 05-07-2010 07:38 AM

Re: The Shed 'O Pain
Friday May 7, 2010

After the official weigh-in this morning I am conflicted about reporting that there is slightly less of the Paleo-Aspirant this friday than there was last friday. While that is "good" news b/c there is less of him, it is also "bad" news b/c that means he has to stick to the month of May committment to Paleo. Arrrrrrrrrggggggggggghhhhhhhhhhhh.

Today's WOD?

Drive to NRG so I can watch it rain first hand on Saturday.

Oh well, can build anchors and practice systems and rescues at the Bridge without getting too wet. It's all good guide stuff!

Sunday looks good....

Tim Babcock 05-08-2010 12:18 PM

Re: The Shed 'O Pain
Bouldered at KC with Jeff today. They actually had some pretty good problems. Fun.

Jeffrey Fortuna 05-08-2010 06:24 PM

Re: The Shed 'O Pain
Friday 5-7-2010

Run: 4.7 miles through Gates Mills. Nice run, decent pace, felt pretty good.

Saturday 5-8-2010

Bouldered at KC with Tim. We did about 15 problems, some of them were pretty good. Had a couple of good sends.

Swam 60 minutes continuous with pull bouey. Pulled pretty hard. Not 100% but definitely working. Arms and shoulders felt like rubber by the last ten minutes.

All in all, a good day!

Tim Babcock 05-09-2010 08:12 AM

Re: The Shed 'O Pain
OHS 95#
20" Box Jumps
Ring Dips

JT Kalnay 05-10-2010 06:52 AM

Re: The Shed 'O Pain
1 Attachment(s)

lots of hiking, scrambling, climbing, guiding, and being inspired.
ate strict paleo, which combined with above, led to -3 for the three days.

on-sighted 10b, worked hard 11s, witnessed on-sight of 12c Puppy Chow Roof, and looked at mango tango 14a. very inspiring.

Full trip report only available in verbal form.

back to the grind today....

Tim Babcock 05-10-2010 03:00 PM

Re: The Shed 'O Pain
30 minute bouldering warm up.

1 campus lap
10 push ups
15 air squats
20 rounds

JT, I am looking forward to your full verbal trip report.

Jeffrey Fortuna 05-10-2010 06:29 PM

Re: The Shed 'O Pain
Monday 5-10-2010

Run: 20 minutes on the treadmill at 6.9 mph (about 4.6 miles).

Climb: bouldered with Brad. Did all of our problems (they're getting too easy).

JT Kalnay 05-11-2010 05:37 PM

Re: The Shed 'O Pain
Monday 5-10-2010

Rest and recovery (nasty thigh bruise, cut finger, cut ankle)

Tuesday 5-11-2010

Five Rounds, For Time, of:

500m row
10x185# deadlift


Finger workout

Jeffrey Fortuna 05-11-2010 06:10 PM

Re: The Shed 'O Pain
Tuesday 5-11-2010

Swim: 20x 50 meter breaststroke, 50 meter front crawl
Total of 2000 meters ( about 1.25 miles) in 65 minutes

Tim Babcock 05-12-2010 11:27 AM

Re: The Shed 'O Pain
Warm Up
3 TGU's each arm 10, 20, 35, 45, 53#
5 Burpees
1 Boulder Problem
5 Rounds
1 TGU with 2 pood each arm. Solid.

Bouldered for 45 minutes. I finally sent the hard new problem on the steep wall. I figured out how to do the finish solidly. Right foot out on the jib and left foot on the beast. I also set a cool problem on the new feature.

Front Squats
5 95#
5 105#
5 115#
5 125#
5 135#

JT Kalnay 05-12-2010 05:36 PM

Re: The Shed 'O Pain
Wednesday May 12, 2010

Rode 1 hour. Right (unrepaired) hip hurt. Guess that does it for cycling...

Awesome workout Tim. I couldn't do your "warmup"...

Take a rest day tomorrow before going to the NRG.

Then, maybe try Mango Tango????

If you see LH or LR say "hi" for me!

Jeffrey Fortuna 05-12-2010 05:49 PM

Re: The Shed 'O Pain
Wednesday 5-12-2010

The 1000 meters of breaststroke trashed my shoulder. It's probably wise to take a couple of days off to heal. Maybe I'll do an easy run tomorrow.

JT Kalnay 05-13-2010 12:12 PM

Re: The Shed 'O Pain
2 Attachment(s)
Thursday May 13, 2010

Climbing on the "So Buttress"

FA on "so where is the steep stuff" (5.5, 80', trad)

FA on "so this will be interesting" (5.7, 60', trad)

Scouting multi-pitch "so you wanna hang out".

Update tomorrow....

Jeffrey Fortuna 05-14-2010 06:45 PM

Re: The Shed 'O Pain
Thursday 5-13-2010

Bike: 18.8 miles through Hunting Valley, 72 min, 35.7 mph max,15.6 mph avg

JT Kalnay 05-16-2010 06:24 AM

Re: The Shed 'O Pain
1 Attachment(s)
Friday May 15, 2010

"So You Wanna Hang Out?" FA
1st pitch, Got No Car, 40' Trad, 5.0
2nd pitch, Got No Job, 50' Trad, 5.5
3rd pitch, Got No Friends, 50' Trad, 5.4
4th pitch, Don't Climb So Good, 60' Trad, 5.?? (harder than I can climb)

Traversed right to 4th class terrain, rigged a TR using three scrubby trees (bushes?) on 4th pitch, rapped down to top of 3rd pitch, couldn't climb it on TR either!

Saturday May 16, 2010
9 holes of golf, 1 over par (missed birdie on last hole by 1/2 inch)
one lap of mountaineering training route carrying trad rack

JT Kalnay 05-16-2010 01:09 PM

Re: The Shed 'O Pain
Sunday May 16, 2010

9 holes of golf, 2 over par (2 birdies, 4 bogies, 3 pars)

75 minutes of walking up and down hill carrying 21 pound pack doing laps from Cuyahoga river at bottom of W 10th to top of Detroit Superior Bridge. (60m elevation change per lap)


Tim Babcock 05-16-2010 03:16 PM

Re: The Shed 'O Pain
NRG Trip 5/14/10-5/16/10
Friday Hot and Humid
Party in my Mind 10b TR
Party till Your Blind 10b TR
Stim-o-Stam 11c Redpoint
The Upheavel 9
Saturday Cooler and Drier
Remission 10b Trad Redpoint
Raging Waters 11a Trad Redpoint
The Spectre 11c Redpoint
This Sport Needs an Enema 12b Hangdog
Sunday Rained all night-Rock was a little damp.
Unbroken Chain 12a Hangdog ascent
Awesome route-I'll be back.

Jeffrey Fortuna 05-17-2010 06:50 PM

Re: The Shed 'O Pain
Friday 5-14-2010
Rest Day

Went to my cousin Jen's rehearsal dinner at Fat Fish Blue downtown Cleveland right after work, so I didn't have time for a workout.

Saturday 5-15-2010

Jen's wedding took up most of the day. Did some yard work in the morning, then it was off to the City Club. Two days in a row without a workout sucks.

Sunday 5-16-2010

Shoveled two truckloads of leaf humus and moved one heavy-*** bird bath from Brad's in-laws. So, Brad and I, in a truck that we don't own, go to a vacant house in Shaker, that the owners, Brad's inlaws, don't know we're comming, to pick up, aka steal, a bird bath. I still can't believe we didn't get arrested.

Monday 5-17-2010

60 minutes @ 6.7mph (about 6.7 miles), .5% incline, 80%-87% HRmax. It felt pretty easy. I need to increase the mileage and/or the pace.

Tim Babcock 05-18-2010 02:43 PM

Re: The Shed 'O Pain
150 WallBall Shots 20#
13:12 PR with new wallball

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