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Jeffrey Fortuna 02-18-2016 07:59 PM

Re: The Shed 'O Pain
Today is Thursday, February 18th, 2016. I haven't posted on here in quite a while, simply because I haven't done anything worth posting in quite a while. But as I morn the passing of my friend JT, I've been thinking a lot about his endless enthusiasm and the incredible advice and support he's given me over the years. So, this week I decided I was going to attempt to live up to his legacy and get back to working out. After all, if he were still here, he would be hitting it hard.

I've been climbing at the gym pretty regularly (bouldering three days a week), so I'm not COMPLETELY out of shape. But that's all I've been doing. Participating in the "JT Kalnay Memorial Dinosaur Slayer WOD" at Crossfit 15:13 this last weekend was the first REAL workout I've done in a VERY long time. I got through it, but I had to scale it WAY back.

So, I climbed at CRG on Tuesday, as usual, which is no great accomplishment. On Wednesday, I hit the Middleburg Heights rec center after work and got on the treadmill. Running has always been my first love (especially long distances), but the last couple years have been a struggle for me (I guess I really am getting old). No expectations and no ego, I did a thirty minute workout.

.25 mile walk (3.5mph)
1 mile run (6.1mph)
.2 mile walk (3.0mph)
.8 mile run (6.1mph)

Pretty sad for an ex-marathon runner, but it's a start.

Thursday, I was back at CRG for my typical bouldering session. After climbing for about 2 hours, I did a pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each, followed by 75 wall-balls with a 12lb ball. Yes, I said WALL-BALLS, my least favorite CrossFit exercise. I'm going to hurt tomorrow.

I've said many times that JT tried harder than anyone I know. I owe it to him to do no less. Here's to trying harder.

Jeffrey Fortuna 02-19-2016 08:00 PM

Re: The Shed 'O Pain
Friday, 2-19-2016

As predicted, the legs really hurt today, so I kept the workout very light.

.25 miles@ 3.5mph (warmup)
2 miles@ 6.1mph
.25 miles@ 3mph (cool down).

Jeffrey Fortuna 02-21-2016 03:56 PM

Re: The Shed 'O Pain
1 Attachment(s)
No workout Saturday or Sunday. Saturday was the JT Kalnay climbers memorial at Kendall Cliffs in Peninsula. It was really great to so many old friends again,
especially Rick, Tim and Brad.

Sunday, I went to CRG and set two new boulder problems. Both are mod- but contain a little bit harder move just to spice things up a little.

Tim Babcock 02-21-2016 05:13 PM

Re: The Shed 'O Pain
1 Attachment(s)
@Jeff-It's great to see you posting again. I enjoy learning what you're up to during the week.

Participated in the JT Kalnay Climbers Memorial at Kendall Cliffs in Peninsula. It was great to see everyone. I even got a little climbing in.

Today-After running down to see Mary in Athens for a few hours.

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Deadlifts x 6 reps 185, 205, 205, 225#
45 second rest
KB press x 6 reps each arm 35#
45 second rest
Supine Ring Row x 6 reps
45 second rest
Side Plank x 30 second each side
45 second rest
4 rounds

KBS 53#
Push Ups
Jumping Lunges

5 strict ring muscle ups + 1 strict bar muscle up

I am hanging this picture in the Shed to remind me of the great times I had with JT.

Tim Babcock 02-22-2016 04:52 PM

Re: The Shed 'O Pain
2 problems
10 push ups
10 reverse wrist curls
5 second 2-finger hang
5 rounds

Fingerboard Pyramid Training
open crimp 25# (25# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp 0# (5# next time)
2 finger pocket -25# (-22.5# next time)
Sloper 32.5# (32.5# next time)
3 sets each grip

Worked in:
5 sets of 5 HSPUs
Mobility Work

Jeffrey Fortuna 02-23-2016 08:06 PM

Re: The Shed 'O Pain
Monday 2-22-2016

Ran for 30 minutes on the Middleburg Heights rec center track (no treadmills were open).

Tuesday 2-23-2016

Bouldered at CRG for a couple hours. Not a lot of zip today but did manage to send one hard problem.

Followed up with:
pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each,
21, 15, 9 reps of kettle bell swings, 35lb, and air squats.

Tim Babcock 02-24-2016 04:56 PM

Re: The Shed 'O Pain
1 problem
10 push ups w/25# on my back
5 rounds

1 problem
10 hip extensions
5 rounds

1 problem
10 ab roll outs
5 rounds

10 minute EMOM
1 lap on juggy problem with 20#. Challenging.

@Jeff-I like the workout you did after you climbed. Complements your bouldering session nicely.

Tim Babcock 02-25-2016 10:47 AM

Re: The Shed 'O Pain
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Every 2 minutes, for 40 minutes:
1. 3 Rolls to Candlestick + 1 Muscle Up and 5 Ring Dips on top
2. 45 Second Handstand Hold
3. Goblet Squats x 10 reps 53#
4. 2 Campus Laps (alternated between Metolius and Sloper rungs)
5 rounds

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – Double Unders x 25
Minute 2 – 10 Bulgarian Goat Bag Swings 53#
Minute 3 – 5 Thrusters w/2 35# KBs
Minute 4 – 5 Strict Pull-Ups W/10#
5 rounds

Couch Stretch

Did a few archer pull-ups just to see if I could do one. I may start working these in. Great progression towards a one-armed pull-up. I recently saw a video of Eric Horst doing a one-armed pull up on his 52nd birthday. If he can do it...

Jeffrey Fortuna 02-25-2016 07:02 PM

Re: The Shed 'O Pain
Wednesday 2-24-2016
Treadmill run after work:
.25 mi. warm-up
2 mi. run @6.1mph
.25 mi. cool-down
(total of 30 minute work-out)

Thursday 2-25-2016
Bouldered at CRG from 5:30 to 7:00
pull-up and ring-dip pyramid, 1,2,3,4,3,2,1 reps of each
followed by 2 rounds of:
5 handstand push-ups
10 pistols

The ring dips are starting to feel better. Hope to be able to increase the reps soon.

P.S. What is a Bulgarian goat bag swing???? And is it safe for the Bulgarian goat?

Tim Babcock 02-27-2016 04:42 PM

Re: The Shed 'O Pain
Climbed at Rock Mills with Jeff, Norm, and Mary. Yes, Mary! Very fun to share my passion with my daughter. Did lots of good problems. Most were pretty easy but a few harder ones. I particularly enjoyed a white problem in the front that Jeff, Norm and I collaborated on.

Later Mary and I had a short session in the Shed.
3 TGUs @ 35, 45, 53, 62, and 71#.
Worked in some mobility work and 5 sets of 10 reverse wrist curls and pronators.
Worked with Mary on fall technique onto a gymnastic mat. Worked up to about 3 feet. She catches on quickly.

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