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Jeffrey Fortuna 01-28-2013 06:48 AM

Re: The Shed 'O Pain
[QUOTE=JT Kalnay;1130158]Sunday January 27, 2013

Congratulations Jeff and Lena, well done.
If you guys are "intermediate", I have no concept of what "advanced" is...

So the categories were as follows:
womens beginner v0-v2, intermediate v3-v5, advanced v6+
mens beginner v0-v3, intermediate v4-v6, advanced v7+
The problems ranged form v0 to v9. If a climber did two problems one grade higher then his or her category, that climber would be bumped up to the next category. For example, I did v7, v6, v5, v5, v5. If I had gotten one more v7 or one v8, I would have been bumped up to advanced.

JT Kalnay 01-28-2013 01:29 PM

Re: The Shed 'O Pain
Monday January 28, 2013

@Tim, impressive PRs. You are getting strong. I'm pretty sure Kim is going to that comp. Maybe you would ride down together.

@Jeff, thanks for the beta. In my mind you're well beyond intermediate...

Today's WOD
15 minutes to find 1RM C&J: 230

10 push presses, 135#
10 strict pullups
50 dubs
8 push presses, 135#
8 strict pullups
40 dubs
6 push presses, 135#
6 strict pullups
30 dubs
4 push presses, 135#
4 strict pullups
20 dubs
2 push presses, 135#
2 strict pullups
10 dubs

10:13 That's too many dubs for me at once. My right achilles is sore.

Had some thoughts walking home from the box in the rain:


JT Kalnay 01-28-2013 01:31 PM

Re: The Shed 'O Pain
1200 hits in the last five days, 114k hits total
I guess people saw the article...

Thanks for everyone who has taken the time to check out the blog.

Tim Babcock 01-28-2013 05:06 PM

Re: The Shed 'O Pain
1 problem
10 burpees
10 pronators each arm
5 rounds

1 problem
15 hip extensions
10 reverse wrist curls
5 rounds

2 additional problems then worked on the finish of blue for 30 minutes. May have to add a big foot.
Worked in 5 sets of 12 GHD sit-ups

Jeffrey Fortuna 01-28-2013 08:17 PM

Re: The Shed 'O Pain
Monday 1-28-2013
C-Town CrossFit
Handstand Push-ups/Holds
(I never thought I would be teaching people, especially CrossFitters, how to do Handstand Push-ups.)

For time.
30 Burpee Box Jump Overs 24" Box (Rx 24/18)
150 Single-unders (Rx 50 Double-unders)
50 Wall Balls 14# ball (Rx 20/14 @ 10')
30 Burpees
30 Box Jumps 24" box (Rx 24/18)


The only reason my time was that good, was because I was able to crank out the HSPU. I did the first 15 unbroken, and fought for the rest.

I like today's sport WOD. I'd like to do that sometime, but with less weight on the push presses.

JT, chew the almonds.

Tim, Lena and I are doing the second heat of the Akron University bouldering comp this weekend. Check your e-mail, I sent you the info.

JT Kalnay 01-29-2013 12:41 PM

Re: The Shed 'O Pain
Tuesday January 29, 2013

@Jeff, way to rock the HSPU! And yes the SportWod was brutal. How close are you to getting double unders?

Today, in 25 minutes I completed:
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'
30 18" box step ups
30 KBS, 70#

Other people finished
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'
30 18" box step ups
30 KBS, 70#
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'

Tim Babcock 01-29-2013 05:04 PM

Re: The Shed 'O Pain
TGU's with a barbell. Just for something different. It's definitely different!
3 45#
3 55#
3 65#
1 75#
Tried several attempts at 85#. CRASH!

Did some mobility work between sets.

Legs are still sore from Sunday's beating.

Jeff-19:59 seems like a really good time on the Met Con you did yesterday! Good work.
I won't be able to make the comp on Saturday. I'm either going to visit Grandview Crossfit in Columbus or check out the new problems at CRG. Thanks for the invite though. Have fun and show them youngins how it's done.

Jeffrey Fortuna 01-29-2013 07:44 PM

Re: The Shed 'O Pain
Tuesday 1-29-2013
Bouldered at CRG for two hours. Worked on the gold problem but didn't get very far.

JT-I am no where near being able to do doubles. I just made the decision yesterday to do dubs for a warm-up everyday I'm at C-Town until I can do them. It was such a good feeling to be competent at the HSPU. I want to feel that way with the double-unders. After that is wall balls.

Tim-My time on Monday's WOD was good for me, but to put it in perspective, Larry Crooks, one of the coaches at C-Town, did it as prescribed in 14:55. I'll miss you at the comp. You should go to Grandview CrossFit. You can do the problems at CRG anytime.

JT Kalnay 01-30-2013 03:22 PM

Re: The Shed 'O Pain
Wednesday January 30, 2013

Walked 1 mile to warm up, then...

CrossFit Total
315 Back Squat
155 Strict Press
415 Deadlift
885 Total

This included an EPIC (e.g., am I still alive:yikes:) fail at 325 on the back squat.

@Jeff, that is exactly the right approach to getting dubs. You also have to have exactly the right jump rope.

Tim Babcock 01-30-2013 05:16 PM

Re: The Shed 'O Pain
Worked out at the Field House with Eric.

Warm Up
A few burpees
A round of Cindy
A little mobility work.

Back Squats
5 135#
5 155#
5 175#
3 185#
3 195#
3 205#
1 215#
1 225#
1 235# PR in recent years. I did more in my 20's.

Met Con (Jeff inspired)
30 Burpee Box Jump Overs 24" Box
50 Double-unders
50 Wall Balls 18# ball @ 10' (18# is what the field house has)
30 Burpees
30 Box Jumps 24" box
Eric crushed it at 10:something.

10 bar muscle ups as a buy out.

Had a blast tonight. Great met con.

Jeffrey Fortuna 01-30-2013 05:24 PM

Re: The Shed 'O Pain
Wednesday 1-30-2013
C-Town CrossFit
30 Ring Dips
20 Ball Slams 20# ball (Rx 30/20)
10 Lunges (each leg) 20# DBs (Rx 30/20)
Run 600 meters
30 Lunges
20 Ring Dips
10 Ball Slams
Run 400 meters
30 Ball Slams
20 Lunges
10 Ring Dips
Run 200 meters


Tim-I told you my time on that WOD wasn't that good.

JT-Nice total!

Tim Babcock 01-31-2013 04:45 PM

Re: The Shed 'O Pain
1 Problem
10 Pronators
5 rounds

1 Problem
10 Reverse Wrist Curls
5 rounds

I did my 2 additional established problems then worked blue and orange. I added a foot on blue and eventually sent it. I still want to do it without the foot though. Worked orange for 20 minutes. Made a little progress on it. Hard problem.

JT Kalnay 01-31-2013 04:59 PM

Re: The Shed 'O Pain
Thursday January 31, 2013

Fourth official Kilimanjaro workout:
1.3 miles at 15%
3 circuits of the stairs.


Jeffrey Fortuna 01-31-2013 07:33 PM

Re: The Shed 'O Pain
Thursday 1-31-2013
Third and last night of the winter bouldering series.

Going into tonight, Jeremy Gursky and I were tied for first. He didn't do the 800 or 900 and he did the 700 on the second go. There were a couple of people who sent tonights 800, (including Judd) but I don't know how far behind they were to begin with. We'll see how it shakes out.

I'm really pleased with how I climbed tonight. I didn't finish the 900, but I got farther than anyone else.

Jeffrey Fortuna 02-01-2013 06:08 PM

Re: The Shed 'O Pain
Friday 2-1-2013
C-Town CrossFit
Worked on double-unders for 20 min.
Overhead Squat technique

For time.
Buy-in: 22 Double-unders + 100 singles (Rx 150 Double-unders)
Then, 3 rounds of:
20 Step-ups 65#, 24" box (Rx 75/35 @ 24/18)
15 T2B (mistakenly did 20 on the first round)
10 OHS 65# (Rx 75/35)

Cashout: 50 No Ab-mat Sit-ups

Talked with Corey for a while afterward. He and Karen are trying to organize a trip to CRG for C-Town CrossFitters. Maybe sometime in February.

Tim-Are you going to Grandview Crossfit? If so, good luck. Crush man!

Tim Babcock 02-02-2013 02:41 PM

Re: The Shed 'O Pain
1 Attachment(s)
Visited Grandview Crossfit with Eric.
Sweet facility. They were very welcoming.
Graham Holmberg led the class. He took us through a warm up and went over the basics of the push press, kettlebell swing, and box jump. Good solid instruction.
AMRAP in 20 minutes
10 push press @ 75# (women's weight, definitely the right choice, 115# was RX)
10 KBS @ 1.5 pood
10 Box Jumps @24"
9 rounds + 27 reps (I wanted to get 10 rounds, didn't quite make it.)

Had a great time.

Norm Swann 02-02-2013 07:09 PM

Re: The Shed 'O Pain
It had to be cool being trained by a CrossFit Champion!

Jeffrey Fortuna 02-03-2013 10:50 AM

Re: The Shed 'O Pain
Saturday 2-2-2013
Went to Akron University to compete in the first of the University Bouldering Series comps. Lena and I both won third in advanced. I had a lot of fun. The highlight for me was sending a 500 point problem that I don't think anyone else did.:kicking0:

Tim Babcock 02-03-2013 03:46 PM

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

Completed 8 additional problems and worked on orange for 20 minutes.
Worked some deadlifts
5 155
5 185
5 205
3 225
3 245
3 255
1 265
1 275
1 285 miss

Great job at the comp Jeff. It's gotta feel good.
I'm excited to hear about JT's experience at the cert. Had to be informative and fun.

Jeffrey Fortuna 02-03-2013 06:12 PM

Re: The Shed 'O Pain


JT Kalnay 02-04-2013 12:31 PM

Re: The Shed 'O Pain
Friday February 1, 2013

Front Squat
95, 135, 155, 175, 195, 215, 225

315# deadlift
14" box jumps

JT Kalnay 02-04-2013 12:34 PM

Re: The Shed 'O Pain
Monday February 4, 2013

Curtis-Ps (power clean, right leg lunge, left leg lunge, push press)
Burpees over the bar (trying to jump laterally)

Will write a comprehensive trip report for sat/sun at L1 Cert in Columbus.
For now, here's a photo...


Sounds like a good day of training with someone who's "been there, done that." I really hope you've signed up for the Open (and that Eric did too...)

Nice job on third in advanced. Sounds like you're successfully integrating CrossFit with climbing. I think between you and Tim you could probably put together a real nice CrossFit Climbing seminar...

You signed up for the Open right?

Tim Babcock 02-04-2013 04:49 PM

Re: The Shed 'O Pain
Mobility Work
Some burpees, kettlebell swings, pull ups, push ups, and air squats.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Got 4 rounds on all 5 cycles.
Power cleans were tough.

Five attempts at a strict bar muscle up as a buy out. 5 misses.:(

I am signed up for the Open. If there are heavy weights, I will get crushed.

Jeffrey Fortuna 02-04-2013 07:24 PM

Re: The Shed 'O Pain
Monday 2-4-2013
No workout for me today. I'm feeling a little under the weather. Thought it would be better to take a night off rather than overdo it.

Planning to do the comp at University of Pittsburg this Saturday and have already registered for the comp at Slippery Rock University the weekend after. The West Virginia University comp os a little too far to go to, but I will probably do the Youngstown University comp first weekend in March. Of course, this is all weather dependent.

I was talking with Corey after the WOD on Friday, and he told me that he is planning a climbing day for C-town CrossFitters at CRG, maybe sometime in February. Of course, I offered my assistance.

JT Kalnay 02-05-2013 04:07 PM

Re: The Shed 'O Pain
Tuesday February 5, 2013

Group warmup including burpees, walkouts, pushups, and jump rope.
I am limited to singles right now b/c my Achilles tendons are kinda tender and dubs shred them up a little.

Ten minutes to find 1RM shankle complex (1 deadlift, 2 hang clean pulls, 1 clean, 2 jerks, without letting go of the bar)

First metcon:
2 heavy snatches on the odd minutes
6 burpees on the even minutes
Did the snatches with 155#, they got heavy and I missed one at the end, but I finally feel like there is some technique to my snatching.

Second metcon: (yes there were two...)
15-12-9 (rx was 21-15-9)
2x single unders (rx was dubs)
HR pushups

@Jeff: climbing day sounds like a great idea. Please keep me posted.

@Tim: six months ago I would have agreed with you about the heavy weights. I don't anymore. Since you've been working out in the field house and going to Seneca East your numbers are way up. Sure someone is going to beat you in a 1RM of C&J or Snatch or deadlift. But you are going to DESTROY the people who can beat you in those heavy lifts in movements including, but not limited to, air squats, box jumps, HSPU, dubs, muscle ups, kettlebell swings, pullups, burpees, and running. The guys who are going to beat you at heavy lifts don't have muscle ups. Also, you're going to beat over half the people on the C&J, Snatch, Deadlift, and OHS, especially the OHS. So, I predict you are going to finish in the top 10% and may qualify for the Games in your age group. I can see you WINNING at least one, and maybe two of the Open WODs. I can't see you finishing in the bottom half of ANY Open WOD. Consider going back to last year's WODs and the 2011 WODs for the Open and see where you would have placed using your current lifting numbers.

Tim Babcock 02-05-2013 05:18 PM

Re: The Shed 'O Pain
2 problems
3 TGU's 35-45-53-61-72
5 rounds

2 Problems
10 Goblet Squats 35-45-53-61-72
5 rounds

Finished up with 2 sets of 10 GHD sit-ups and 10 Hip Extensions.

Thanks for the vote of confidence JT. It will be interesting to see what the Open wods are.

Jeffrey Fortuna 02-05-2013 07:00 PM

Re: The Shed 'O Pain
Tuesday 2-5-2013
Bouldered at CRG for about two hours.
400-week 1, week 2, week 3
500-week 1, week 2, week 3
600-week 1, week 2, week 3
700-week 1, week 2 DNF, week 3
800-week 1 DNF, week 2, week 3 DNF

Still feeling pretty run down.

I'll definitely keep you posted about the C-Town climbing day. It'll be fun to get those strong people on the wall. Looking forward to climbing with Corey and Karen.

Jeffrey Fortuna 02-06-2013 05:40 PM

Re: The Shed 'O Pain
Wednesday 2-6-2013
C-Town CrossFit
"Half Cindy"

AMRAP in 10 minutes.
5 Pull-ups
10 Push-ups
15 Squats

7 full rounds plus 5 pull-ups and 5 push-ups.

2 rounds for time.
10 Front Squats 85# (Rx 95/65)
20 Ring Push-ups
30 T2B
40 Burpees
50 Slam Balls 30# (Rx 30/20)

Ran out of time at 20 minutes. Finished everything but the last 50 Slam Balls.

Tim Babcock 02-06-2013 06:50 PM

Re: The Shed 'O Pain
Worked out at the Field House. I was the only one there. It was kind of spooky.
Warm Up
10 Knees to Elbows
10 Hip Extensions
10 Burpees
3 Rounds

Overhead Squats
5 95#
5 115#
4 135#
5 155#
4 165#

Met Con
30 pull ups
30 Deadlifts @ 135#
30 Box Jumps @ 20"
3 Rounds
19:45-Didn't feel like I could stomp on the gas pedal tonight.

Finished up with 5 sets of 10 dips.

JT Kalnay 02-06-2013 07:05 PM

Re: The Shed 'O Pain
Wednesday February 6, 2013

Rest Day, right up until I slipped on the ice, fell, aggravated my Achilles, and bent my prosthetic in a direction it isn't designed to bend. Damn...

JT Kalnay 02-07-2013 03:55 PM

Re: The Shed 'O Pain
Thursday February 7, 2013

Unlimited time to find 1RM bench press (b/c you can lie down and don't need your achilles or hip to do this exercise...)

260 (then I chickened out and didn't try 265)

Tim Babcock 02-07-2013 04:24 PM

Re: The Shed 'O Pain
1 problem
10 pronators
5 rounds

1 problem
10 reverse wrist curls
5 rounds

That's it for tonight. I'm feeling kind of beat up. The skin on my hands are hamburger and very tender.

JT-Bummer about your slip. I hope it's not too serious.

JT Kalnay 02-08-2013 04:35 PM

Re: The Shed 'O Pain
Friday February 8, 2013

Took it easy, did some deadlifts and situps, nothing crazy.

Ice and rest are working, hope to feel closer to normal on Saturday.

Will work on ring things (e.g., false grip, false grip pullups) and static things (e.g., plank, side plank, holding goblet squat) tomorrow, then swim on Sunday.

Jeffrey Fortuna 02-08-2013 08:45 PM

Re: The Shed 'O Pain
Thursday 2-7-2013
Bouldered at CRG for about two hours. Mostly worked some new problems. Nothing very hard.

2013 winter bouldering series awards after climbing. I actually got first.:pepper:
Jeremy Gursky got third.I didn't see where Judd finished.

Friday 2-8-2013
C-Town CrossFit

Group Warm-up.
100 Double-unders
Then, 3 rounds of:
10 Goblet Squats
10 Push-ups
10 No Ab Mat Sit-ups
10 KB Swings
I only did 88 double-unders, never got to the other stuff

Skill: Med Ball Clean

4 rounds for time.
15 Pull-ups
25 Med Ball Cleans 14# MB (Rx20/14)
35 OH Med Ball Lunge Steps
45 Ab Mat Sit-ups

I was happy to do all the pull-ups unbroken.

Tim Babcock 02-09-2013 03:35 PM

Re: The Shed 'O Pain
Bouldered at CRG with Kent and his friend Dave. Did lots of fun problems in the new cave. Bouldered for 2 hours.

Later at the Shed.

Mobility Work
Snatch Balance
3 75#
3 95#
3 115#
3 125#
3 135#
1 !45#
Tried 155# three times. Close.

Jeff-Great job winning the CRG comp.:highfive:

JT Kalnay 02-09-2013 08:12 PM

Re: The Shed 'O Pain
Saturday February 9, 2013

Worked with the girls in the barn for a couple of hours. It's very rewarding to see them develop right before your eyes. Did some planks, front and side, and held the bottom in some squats, all stuff you can do without moving.

@Jeff, nice job winning the comp.
@Tim, nice work on the snatch balance. Yeah you're going to get crushed if there are heavy weights, NOT!!!

Jeffrey Fortuna 02-10-2013 02:49 PM

Re: The Shed 'O Pain
Saturday 2-9-2013
Climbed at the University of Pittsburgh Bouldering Comp, second event in the University Bouldering series. I think I got got fourth overall, but I'm not sure that's right. There were some pretty strong guys (Fred Gomez, who is a solid 5.14 climber) there who should have finished ahead of me, but the spreadsheet of the scores didn't show it. Lena got second in women's, tied with Magdalena. It was a fun comp. Looking forward to Slippery Rock in two weeks.

JT Kalnay 02-10-2013 04:33 PM

Re: The Shed 'O Pain
Sunday February 10, 2013

Swam 20 minutes. Achilles is feeling better, still not 100%. Are things ever 100% when you're over 50?


Tim Babcock 02-10-2013 07:19 PM

Re: The Shed 'O Pain
Worked out at Seneca East with friends.
Warm Up
A few strides
Mobility Work
A few muscle ups on a bar and rings.

Justin led us through some snatch drills.

Met Con
5 pull ups
10 push ups
15 air squats
AMRAP in 20 minutes
20 rounds

Buy out
Pull a sled 3 times.

Good to throw down with the guys again.

Tim Babcock 02-11-2013 05:19 PM

Re: The Shed 'O Pain
Worked out at the Field House with Eric.
Buy in:
3 strict pull ups
6 push ups
9 15# thrusters
5 rounds

1 Snatch every 30 secs, add 5# each time, go as long as you can.
95, 100, 105, 110, 115, 120 That's it.
I fell behind a little at the end.

Met Con 11.1 Open wod
15 power snatches
30 double unders
AMRAP 10 minutes
4 rounds
If I game that workout a little better I might be able to get 5 rounds. A master's athlete for the 45-50 age category for the 2011 Open got 8 rounds. :notworth:

Buy out
2 sets of 10 reps on "The Jammer." The Jammer is football specific machine that somewhat simulates pushing a sled. Eric showed me how to use it.

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