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Jeffrey Fortuna 03-18-2011 02:32 PM

Re: The Shed 'O Pain
Friday 3-18-2011
4 laps breaststroke warmup,
45min. freestyle,
4 laps breaststroke cooldown.
10X 10 deadlifts (115lb), 10 pushups

JT Kalnay 03-18-2011 05:50 PM

Re: The Shed 'O Pain
Friday March 18, 2011

Swam 1500 in 31:32.

Experimented with pushing hard off the pool wall b/c I have the indoor tri on Sunday. As a rule, when I swim in the pool, I just touch the wall and then turn around and start swimming again with no, or only a minimal push. I do this b/c there are no walls to push off from in an open water triathlon course. I've always wondered how much difference it made, b/c when you push off really hard you get at least 5m down the pool faster than if you were swimming. So at the start it made a lot of difference, about 10 seconds per lap. But then there was, as usual, the unanticipated consequence. Pushing off really hard in the water is kinda like doing a squat b/c water is really dense. So, after about 10-12 really hard pushes, my thighs started to get tired. Also, you have to hold your breath while you let the glide play out. But, you have just made an explosive movement equivalent to a squat. Therefore, you end up actually being MORE out of breath from the squat/push and breath hold than if you just touch and go. Overall, I was faster for the 1500 than normal, but not but that much. In conclusion, it was an excellent experiment, and one I am happy I did, b/c now I won't bother with the explosive push in the indoor tri, I willjust do my normal routine, and try just a little harder than normal b/c it is, after all, a competition.

JT Kalnay 03-19-2011 11:16 AM

Re: The Shed 'O Pain
Saturday March 19, 2011

TGU warmups.

Xfit games WOD 11.1
1 round, 30 dus, 5 gnd to overhead

The double unders were doubly hard, and I had rope issues.

Will try this WOD again in a month or so after I optimize a rope, drop another few pounds, and practice dus....

Also, did a little hangboard work, and then walked once around the farm.

Tim Babcock 03-19-2011 01:20 PM

Re: The Shed 'O Pain
Jeff and JT visited the "Shed" today.

Bouldered for about 90 minutes. Sent most of my problems. Jeff and I worked on a new problem for about 20 minutes. Has the potential to be a really good problem (burly). Watched JT complete the first Games WOD. He worked really hard.

Jeff and I then did Fran-Modified
Thrusters 65# 95 is RX
Pull ups
I liked using the lighter weight. I could keep moving through each exercise with stopping to rest.
Fun day!

JT Kalnay 03-20-2011 08:10 AM

Re: The Shed 'O Pain
Sunday March 20, 2011

Oberlin Indoor Triathlon for the Leukemia and Lymphoma Society

This was a very rewarding experience. It was a "participation triathlon" as opposed to a competitive triathlon, meaning that you could keep you score if you wanted to but many people didn't. Also, there were lots of kids and people who were doing their first triathlon as part of the charity event. The event raised about $1500 for the LLS, so well done to everyone. Particular thanks to the Oberlin Splash Zone who opened early and donated their facility for the event. Particular thanks also to Dr. Stori Miller for organizing and running the event. The event had just the right feel for the fund-raiser.

Now, that being said, you know I would be keeping score.....

Rode 10.1 miles in 30 minutes.
Exactly three minutes transition to walking (b/c that is exaclty how much time you got for the transition...)

Walked 2.0 miles in half an hour. I was walking a lot faster than I thought I could, generally if I walk more than 3 mph I become incapacitated. Maybe it was because it was a charity event....?

Swam 25 laps in 30 minutes. This is exactly the Ironman pace I want to set. It was effortless.

My heat went bike/walk/swim. It was really great to do the swim last, b/c you got to cool off in the water and then you were done. Usually you get your arms and core all tired from swimming and then you have to bike and walk/run. This order worked much better for me.

I was a little worried when I woke up b/c I had a lot of pain in my patellar tendons (see yesterday's post on flailing on double unders) and a lot of pain/stiffness in my neck & shoulder (see friday's post on pushing off too hard from the pool wall). But, once the event started, it was okay. Now, of course, I am a mission to find the Advil bottle and the couch!

Tim Babcock 03-20-2011 08:25 AM

Re: The Shed 'O Pain
30 Muscle Ups for time
9:53-I made sure I used full range of motion. Slowed my time down quite a bit.
Elbow RX

I went up the track and ran 1 400 meter run as fast as I could. 1:11. I am pleasantly surprised with my time. After I rested I ran 6 additional 100 meter sprints. Walked home.

JT-Good job on your event this morning. Sounds like a very worthwhile event.

Jeffrey Fortuna 03-20-2011 05:19 PM

Re: The Shed 'O Pain
Sunday 3-20-2011
Yesterday, bouldered at The Shed 'O Pain with Tim and Jt
Got a PR on Fran of 9:30. :)

50min. in The Pain Cave. Good threshold workout.

Everything hurts!

Chris John 03-20-2011 06:50 PM

Re: The Shed 'O Pain
Man you guys had a busy weekend, bummed I missed the shed on Saturday. JT, good job on pushing yourself at the indoor tri and thanks for competing in that worthwhile event; sounded like a good time.

Saturday was 8 hours of work patching walls at a buddys house, then the first outdoor bike ride of the season. I can see why people get on bike trainers during the winter. 25 miles in 1 hour 45 minutes around Peninsula. Pretty much hit the wall on two of the hills towards the end, but feel good today.

JT Kalnay 03-21-2011 07:08 AM

Re: The Shed 'O Pain
Monday March 21st, First Day of Spring

This will be a rest day if I am able to make it from bed to the couch with a stop at the Advil bottle....

Tim Babcock 03-21-2011 03:18 PM

Re: The Shed 'O Pain
3 TGU's each arm 15-20-35-45-53
5 Burpees
Boulder Problem
5 rounds

Pyramid Fingerboard Workout
Worked in 5 sets of 15 GHD situps and Back Extensions

Elbow RX

Jeffrey Fortuna 03-21-2011 05:26 PM

Re: The Shed 'O Pain
Monday 3-21-2011
Rest Day!

The body just hurts too much to do anything that requires moving.

Jeffrey Fortuna 03-22-2011 07:36 PM

Re: The Shed 'O Pain
Tuesday 3-22-2011
Day 1 of the CRG bouldering comp series.
Nine problems, 100, 200, 300, 400, 500, 600, 700, 800 and 900 points.
I flashed the first six problems, took 3 tries on the seventh, got all the moves on the eighth but didn't finish it (it was long and pumpy), and couldn't do the first move on 900. The top three scores count, so I should have 1660 out of 2400 possible points. (I should have flashed the 700 and sent the 800)
Lee was there, and of course he sent everything.

Looking forward to going back fresh and sending the last two.

JT Kalnay 03-23-2011 07:37 AM

Re: The Shed 'O Pain
Tuesday March 22, 2011

Frannie (Fran with some of the pullups as jumping pullups...)

30 minutes easy spinning on bike.

Nice job on the comp. I like going up a couple days after the actual comp and working the problems. Last time they did it, I was usually able to flash the 100-200-300, and then work and get the 400-500. I even got one of the 600s once, but only b/c it was a long jug haul underneath their retractable roof and not an overhanging crimpfest.

May have to visit on thursday or friday to give the problems a shot...

Tim Babcock 03-23-2011 03:53 PM

Re: The Shed 'O Pain
10 Snatches 35-35-35-45-53
Boulder Problem
5 Rounds

20 Push Ups
Boulder Problem
5 Rounds

10 One Legged Squats Alternating (My Version)
Boulder Problem
5 Rounds

Finished with 10 attempts on a moderate problem on the steep wall-On the minute. Missed 7th attempt. Did better than I thought I would.

Good job on the comp. I am looking forward to trying the problems. Maybe Saturday?

Jeffrey Fortuna 03-23-2011 07:47 PM

Re: The Shed 'O Pain
Wednesday 3-23-2011
250m easy freestyle warmup,
10x 50m sprint, 46-54sec/50
250m easy freestyle cooldown
1mi. @6.5mph, 1.0% incline warmup,
.25mi. @10mph, 1.0% incline, rest as needed,
.25mi. @12mph, 1.0% incline, rest as needed, (5 min/mi pace)
.25mi. @10mph, .25mi. @3.5mph (walk), 1.0% incline,
.25mi. @10mph, 1.0% incline

The 12 mph was hard but manageable. I can't imagine maintaining that pace for a mile.

Tim, I would be up for Saturday at CRG. I am going to predict that you will flash the first seven maybe eight and send the 9 in five goes.

JT Kalnay 03-24-2011 05:19 AM

Re: The Shed 'O Pain
Wednesday March 23, 2011

270' of rope climbing.

Do they strip the bouldering wall at CRG on Saturday to set on Sunday?
Or is strip on Sunday and set on Monday?

Jeffrey Fortuna 03-24-2011 06:22 AM

Re: The Shed 'O Pain
[QUOTE=JT Kalnay;918124]Wednesday March 23, 2011

270' of rope climbing.

Do they strip the bouldering wall at CRG on Saturday to set on Sunday?
Or is strip on Sunday and set on Monday?[/QUOTE]

As far as I know, they don't strip the current problems for the next week, they just leave them up for the duration of the comp.

JT Kalnay 03-24-2011 12:41 PM

Re: The Shed 'O Pain
Thursday March 24, 2011

10 TGUs each side

10 minutes easy rowing

AMRAP in 10 minutes
50 single unders, 20 wall ball shots
(5 rounds)

10 minutes easy walking

deadlifts up to 400 pounds

Would hate to have you go over to CRG and they had stripped the problems.
Happened to me once last year during bouldering league....

Tim Babcock 03-24-2011 02:42 PM

Re: The Shed 'O Pain
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
I was hoping to break 20 minutes. :)

Jeffrey Fortuna 03-24-2011 06:17 PM

Re: The Shed 'O Pain
Thursday 3-24-2011
Rest Day!
Had to work late today, so decided to make today a rest day.

JT, awsome deadlifts. 400lbs.!!!!????!!!!
I really hope CRG doesn't strip the wall. I really want to finish the last two comp problems.

JT Kalnay 03-25-2011 07:31 AM

Re: The Shed 'O Pain
Friday March 25, 2011

Trying to decide between swimming and rest day...

You've seen me do 420+ in the SoP, so 400 is kinda pathetic.

70 burpees? Dude. I stopped reading after 70 burpees b/c my head started to spin, I got that copper taste in my mouth, and I started looking for the bucket. Didn't want to read any further!

Chris John 03-25-2011 05:24 PM

Re: The Shed 'O Pain
Thursday -Kendall
Blew two onsights on mid 11s with one fall each, bummer. Just needed to focus a little bit and engage my core and legs a little more. 5 other topropes. Then 6 laps with 20lb on the easy slant, 4 with 10lb, 1 with body weight and no rests.

3.3 miles run in 27 minutes, improvement from two weeks ago. Probably from the long bike ride last weekend.
Chest press 55 lbs, 16 rep, 12 rep.
Shoulder press 30 lb, 15 rep, 15 rep.
Deadlift 70lb(kind of wimpy compared to JT) 2x13.
Triceps to failure.

Well done Tim on your Thursday workout, very impressive.

Jeffrey Fortuna 03-25-2011 07:43 PM

Re: The Shed 'O Pain
Friday 3-25-2011
60min. freestyle,
10X 10 deadlifts (115lb), 10 pushups

Jeffrey Fortuna 03-26-2011 01:12 PM

Re: The Shed 'O Pain
Saturday 3-26-2011
Bouldered at CRG with Tim. Sent the last two comp problems (800 & 900). Sent the 800 early and then spent the next hour and a half trying to get the first move on the 900. Once I stuck the first move, the rest wasn't too bad. Tim got it on his third attempt.

JT Kalnay 03-26-2011 03:03 PM

Re: The Shed 'O Pain
Friday March 25

Rest Day

Saturday March 26

Lots 'o climbing (and practicing guide stuff (e.g,. passing knot on rappel))

Tim Babcock 03-27-2011 08:15 AM

Re: The Shed 'O Pain
Bouldered with Jeff at CRG. Had fun trying the comp problems. #8 is evil. Fell off the finish hold twice. Pumpy. :ranting2:

Muscle Ups
OHS 95#

Elbow RX

JT Kalnay 03-27-2011 08:30 PM

Re: The Shed 'O Pain
Sunday March 27, 2011

TGUs and KBS at the SOP

10 TGUs on each side with 15#.
15# seems much more than 5# heaver than 10#...

Two rounds of KB swings
First round
10 swings with each of 10#, 15#, 20#, 35#, 45#, 53#, 72#

Second round
10 one handed swings with each of 10#, 15#, 20#, 35#, 45#
10 two handed swings with 53#
20 two handed swings with 72#

Did I read that right? 60 minutes of freestyle? That's a personal record right? Do you remember 2-3 years ago when you were trying to learn how to swim freestyle? What an accomplishment to be able to swim an hour continuous freestyle!

JT Kalnay 03-28-2011 06:56 AM

Re: The Shed 'O Pain
Monday March 28, 2011

a.m., 30 minute walk on treadmill

Paleo Part IV

Have had one paleo meal in a row. Let's see how this goes. The headache has already started...

JT Kalnay 03-28-2011 09:46 AM

Re: The Shed 'O Pain
Monday March 28, 2011


Second Paleo meal in a row. Headache is manageable.

JT Kalnay 03-28-2011 11:13 AM

Re: The Shed 'O Pain
Monday March 28, 2011

1:57 pm

Paleo Snack (sunflower seeds and cashews)

Headache become intense after 14 hours of Paleo.

JT Kalnay 03-28-2011 12:40 PM

Re: The Shed 'O Pain
Monday March 28, 2011

3:25 pm


Tim Babcock 03-28-2011 03:08 PM

Re: The Shed 'O Pain
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

I made "meatza" yesterday. Paleo pizza. There is a good video on how to make it on the main site. It's very good. I'm having leftovers tonight.

JT Kalnay 03-28-2011 07:03 PM

Re: The Shed 'O Pain
Monday March 28, 2011

Squats up to 380
Failed epically at 400, :ranting2:twice.

100 x 45# bench press for time, 1:45.

The Paleo Headache is substantial...:bash0000:

Ate about 3 pounds of steak, some of it nearly raw, for dinner.

Please just make the :censored:headache go away

Norm Swann 03-28-2011 08:52 PM

Re: The Shed 'O Pain
Tim; Great time on todays workout. I was just happy to complete it w/o scaling.

JT; thats some serious weight for the squats!

Tim Babcock 03-29-2011 03:26 PM

Re: The Shed 'O Pain
3 TGU's each arm 15-20-35-45-53
5 Burpees
Boulder Problem
5 Rounds

10 Additional Problems

10 laps on Moderate Problem on steep wall on the minute. Missed 3 attempts.

Elbow RX

Jeffrey Fortuna 03-29-2011 05:59 PM

Re: The Shed 'O Pain
Tuesday 3-29-2011
Second night of the CRG boulder comp series. Flashed six of the first seven problems (my foot blew on the 500; sent it second go), got shut down by the 800 and never even got on the 900.

JT Kalnay 03-29-2011 06:59 PM

Re: The Shed 'O Pain
Tuesday March 29, 2011

Paleo headache manageable today.

Rode 1 hour on the bike. Felt listless. Also, riding the Paleo bike was more difficult b/c of the stone wheels.

Am going to try the 11.2 WOD (AMRAP 15 minutes, 9x155#DL, 12 pushups, 15x24" box jumps). The push ups will be the limiter for me, what with my chronically sore shoulder and all...

JT Kalnay 03-30-2011 05:55 AM

Re: The Shed 'O Pain
Wednesday March 30, 2011 (before breakfast)

AMRAP in 15 minutes
9 x 155# deadlift
12 x pushups
15 x 18" box jump (with step down)

7 rounds plus 9 deadlifts plus 1 pushup

(I am sure that some of my pushups would be "no reps" for peeling up)

JT Kalnay 03-30-2011 01:18 PM

Re: The Shed 'O Pain
Hey Norm!

Nice to see you on the CrossFit Games Leaderboard!!!


Tim Babcock 03-30-2011 03:13 PM

Re: The Shed 'O Pain
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
8 Rounds

Pretty cool seeing Norm on the leaderboard.

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