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JT Kalnay 03-31-2011 03:54 PM

Re: The Shed 'O Pain
Thursday March 31, 2011

Three inches of snow on the ground downtown this morning....

Did 4 circuits up and down of the north stairwell in my building from the bottom floor to the top floor and back to the bottom floor. That's 11 floors, at probably 12 or 13' per floor. 27:03

Did 100 x 50# lat pulls for time (2:31)

Tomorrow, when I am whining about how my calves and thighs hurt, please just refer me back to today's 44 floors of stair climbing.

Tim Babcock 03-31-2011 04:35 PM

Re: The Shed 'O Pain
1 Boulder Problem
10 Burpees
5 Rounds

I did a few more boulder problems to warm up.
Worked new problem on steep wall for about 45 minutes. Did all the moves. Going to be very hard to put together. Worked in 3 sets of 10 GHD situps and Back extensions.
I plan on climbing at CRG Saturday. If anyone can join me, that'd be great.

Jeffrey Fortuna 03-31-2011 05:07 PM

Re: The Shed 'O Pain
Thursday 3-31-2011
Bouldered for two hours at CRG. Spent pretty much the whole time working the 800. I've done all the moves, but it's going to be hard to put it all together. I'll give it another go on Saturday.

Working overtime has destroyed my training schedule and I am not happy about it.:ranting2:

JT Kalnay 04-01-2011 06:14 PM

Re: The Shed 'O Pain
Friday April 1st, 2011

Swam 2/3 of the IM distance in 67 minutes
33 for the first 1/3, 34 for the second 1/3.
Could have kept it up for the whole IM distance I think.

Was fighting calf and foot cramps the whole way.
Oh yeah, that's right, I climbed up and down 44 floors of stairs yesterday...

Jeffrey Fortuna 04-01-2011 06:36 PM

Re: The Shed 'O Pain
Friday 4-1-2011
AMRAP in 15 minutes
9 deadlift, 155lb.
12 pushups
15 box jump, 18"
6 rounds plus 9 deadlifts
30min. easy freestyle

See you at CRG Saturday @ 12:00

JT Kalnay 04-02-2011 12:34 PM

Re: The Shed 'O Pain
Saturday April 2, 2011

Spun another hold climbing at KC.

Small tear to Psoas Major.:ranting2:

Maybe that does it for me and climbing?:confused:

I suppose I could be an occassional belayer on beautiful sunny days...:dunno:

Chris John 04-02-2011 01:58 PM

Re: The Shed 'O Pain
Out of town in Fredericksburg VA. 55 and cloudy.

Back to back bike and run today 35minx2 (12mile/3.75mile)
Felt great running.

JT, I am sorry to hear that you are injured after a spinner again, not fun. Maybe you should just give up climbing at Kendall where it seems like an inordinate amount of holds have been spinning in recent memory.

Jeffrey Fortuna 04-02-2011 02:14 PM

Re: The Shed 'O Pain
Saturday 4-2-2011
Boulderred with Tim at CRG. Had a lot of fun not sending anything. Still didn't get the 800. Got to see the comp standings; I'm tied for sixth place.

Tim Babcock 04-03-2011 07:16 AM

Re: The Shed 'O Pain
Bouldered with Jeff at CRG. I have been enjoying the comp problems.

400 meter run
21 KBS 1.5 Pood
12 Pull ups
3 rounds
This is always a tough WOD. I really want to break my PR on this spring(9:38).
JT-Sorry to hear about your injury. Maybe Chris is right. Just don't climb at KC. Are you still going to California?

JT Kalnay 04-03-2011 02:06 PM

Re: The Shed 'O Pain
Sunday April 3rd, 2011

Nice job on Helen.

Made it to California, a very uncomfortable ride with a torn butt/back muscle.

Luckily it is 70F and sunny, so I am going to go float in the pool.

Tim Babcock 04-04-2011 03:30 PM

Re: The Shed 'O Pain
1 Boulder Problem
5 Pullups
10 Push Ups
15 Air squats
20 Rounds

Elbow RX

JT Kalnay 04-04-2011 05:18 PM

Re: The Shed 'O Pain
Monday April 4, 2011

Floated in pool in warm sunshine.

Did some very easy swimming with two pull buoys.

Jeffrey Fortuna 04-04-2011 05:34 PM

Re: The Shed 'O Pain
Monday 4-4-2011
CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs.)

2 complete rounds plus 4 double-unders.

[I]It took me five minutes to do the second round of double-unders. It's bad enough that I suck at double-unders, but then people kept walking through were I was working forcing me to wait till they had gone by. Also, I'd never done power snatches before, so it took a while to get the hang of them. The second round was MUCH better than the first. Man, they really kicked my butt![/I]

JT Kalnay 04-05-2011 12:07 PM

Re: The Shed 'O Pain
Tuesday April 5, 2011

More pool work.

Back and butt are feeling better. Swelling and bruising is down.

Only a few minutes of climbing-related nightmares:yikes: (e.g., breaking holds, breaking ropes).

Jeffrey Fortuna 04-05-2011 06:40 PM

Re: The Shed 'O Pain
Tuesday 4-5-2011
Third day of the CRG bouldering comp series. Sent eight of the nine problems. Got to work on the 900 a little bit. Was able to control the first four holds out of seven. No one had sent it when I left, but Max was close and Lee had just got there. I can't wait to get on it again.

Tim Babcock 04-06-2011 03:55 PM

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

1 problem
10 Wallball Shots
15 Rounds

Elbow RX

Jeff, sounds like you had a good comp.

JT Kalnay 04-06-2011 09:15 PM

Re: The Shed 'O Pain
Wednesday April 7, 2011

Back and butt feeling better, may be able to retire the crutches soon...

More pool work in Sunny California!

Tim Babcock 04-07-2011 03:34 PM

Re: The Shed 'O Pain
21-15-9 reps of:
Handstand push-ups
Ring dips

10 GHD situps
10 Back Extensions
5 Rounds

JT Kalnay 04-07-2011 07:16 PM

Re: The Shed 'O Pain
Thursday April 7, 2011

Feeling better. Did some TGUs. Toured some CrossFit gyms, bought some new five finger shoes (actually the old model, which are easier to get on/off), bought a new jump rope, watch out double unders!

Flying home tomorrow.

SoP on Sunday? Or are you headed to NRG??

JT Kalnay 04-08-2011 10:40 AM

Re: The Shed 'O Pain
Friday April 8, 2011

Travel "rest" day. Back to Ohio after 6 days of California sun...

Jeffrey Fortuna 04-09-2011 03:04 PM

Re: The Shed 'O Pain
Saturday 4-9-2011
Bouldered at CRG with Tim. Resent eight of nine of the week three problems, resent the week one 900 and sent the week two 800, finally! Ended with a mean game of add-on with Tim, Lena and Dan.

JT Kalnay 04-09-2011 07:00 PM

Re: The Shed 'O Pain
Saturday April 9, 2011

Walked two miles, with a couple of small hills. Psoas felt okay.

Tim Babcock 04-10-2011 08:43 AM

Re: The Shed 'O Pain
Bouldered with Jeff at CRG. Sent week 3 comp problems 1-8. Also, finally, sent week 1 #8 problem.

Game 11.3 workout-used the "power-clean-front-squat-split-jerk" version.
12 reps @ 110# in 5 minutes.

JT Kalnay 04-10-2011 09:41 AM

Re: The Shed 'O Pain
Sunday April 10, 2011

TGU warmups, 5x20# on each side, got one at 35# for each arm!
Before you know it I'll be doing a TGU with a 90# hottie wrapped around my fist.

Pullups, 45# kb swings

3x100 single unders

Fooled around with the 11.3 workout.
The front squat is the hardest part for me.

Norm Swann 04-11-2011 10:52 AM

Re: The Shed 'O Pain
JT, thanks for the Kudos. I had to dig deep to get that one squat + I remember some screaming along w/pain. I wonder what the week four workout is...

Rick and I had a great trip to the Red. We hit all new areas plus there are more we haven't seen yet for next time. Tim, I would love to get a trip down there with you and anyone else that wants to go before you have to start teaching again in the fall.

JT Kalnay 04-11-2011 02:04 PM

Re: The Shed 'O Pain
Monday April 11, 2011

Yes the squat was the hard part for me too....

Today's WOD
5 circuits of my stairs in 29:04 (compare to 4 circuits in 27:03 in 3/31).
I counted the 11 stories, and there are 224 stairs total.
I have sewing machine leg in both legs just sitting here.

Tim Babcock 04-11-2011 03:40 PM

Re: The Shed 'O Pain
1 Boulder Problem
10 GHD situps
10 Back Extensions
5 Rounds

3 Muscle Ups
1 boulder Problem
10 Rounds

Finished with 20 Minutes of Fingerboard work.

Back was really hurting me yesterday, last night, and today. It is finally starting to loosen up. I am going to have to lighten up on the posterior chain work until my back heals up.

Chris John 04-12-2011 05:57 PM

Re: The Shed 'O Pain
Hey guys. Hope you are well. Haven't seen you all or posted in awhile. Been kind of discouraged/scared with my wrist. Somewhat unstable and sore as of late. No climbing for the past 12 days, and I think I wont climb for at least another week or two.

Jeff this one's for you.
Sunday 4-10
.75 mile swim, 15 mile bike, 4.2 mile run in 2hour 10min
Felt pretty good except for mile 3 of the run, though calves are hurting today.

Jeffrey Fortuna 04-12-2011 06:56 PM

Re: The Shed 'O Pain
Tuesday 4-12-2011
Last day of the CRG bouldering comp series. Flashed 100-600, 700 on the third or fourth try, and was one hold away from sending the 800. I really thought I was ging to send it, but I ran out of tomato paste before I could put it down. Oh well, it was still a lot of fun.

Nice job on the tri Chris. You basically did a sprint, and an olympic isn't much more than that ( .9mi swim, 24mi bike, 6.2mi run).

JT Kalnay 04-13-2011 06:22 AM

Re: The Shed 'O Pain
Tuesday April 12, 2011

11.3, 9 rounds
No issue with cleaning the weight, but then I really do need to rack it to do the squat. After the squat, the bar has rolled out of least one or sometimes even two or three of my fingers, making the press/jerk difficult. Tim showed me a little trick to "unrack" the bar back into my hands before the press (I don't like to do the jerk b/c of the impact on my joints/bones). Doing this, I was able to successfully "unrack" the bar and press it and to get 9 rounds. When I did this workout last time, I only got 5 rounds b/c I lost so much time putzing around with the (re)(un)rack. So, thanks for the insight!

11.4 looks brutal. Burpees? Check. 120#OHS? Check. Muscle-up? Nope. Am predicting 60 burpees, 30 OHS, 0 muscle ups.

JT Kalnay 04-13-2011 02:55 PM

Re: The Shed 'O Pain
Wednesday April 13, 2011

11.4 workout

60 bar facing burpees in 6:01 (I tripped on the bar 5 or 6 times, calves were shot from monday's stair climbing)


1 spectacular combination dump the weights behind the head and puke:puke0000: (I wish it was on film b/c it was legendary).

2 more OHS (kinda slipped in the puke on the second one)

I got my first muscle up in the warm up for this.
It was a bar muscle up that consisted of a pullup, lock off, kip kip kip like crazy to reorient the hands, lean all the forward over the bar, then do a dip. So it wasn't really a muscle up... but, I am getting closer to a real ring muscle up.

Jeffrey Fortuna 04-13-2011 03:56 PM

Re: The Shed 'O Pain
Wednesday 4-13-2011
CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

10 reps @ 110lbs.

Tim Babcock 04-13-2011 03:57 PM

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

5 Additional Boulder Problems

30 Minute Fingerboard Workout

Elbow RX

I worked some Overhead Squat Practice in. I worked up to 120#. It was hard, but doable. I'm not sure how many I could do after doing 60 Burpees. 10 minutes is not a lot of time for this week's game's workout. I am also worried about dumping the weight in my wooden floored building. I may try this workout tomorrow with 90# OHS and on Sunday try the 120# OHS.

Good work JT!

JT Kalnay 04-14-2011 12:38 PM

Re: The Shed 'O Pain
Thursday April 14th, 2011

Rest Day

Am completely wrecked from yesterday's burpees and OHS.

Worked on squats after the workout, and had warmed up with TGUs.

Actually fell asleep in my office this afternoon, woke up with a nice drool puddle.

Maybe there's something about taking it to the limit with these AMRAP heavy workouts....?

Tim Babcock 04-14-2011 04:29 PM

Re: The Shed 'O Pain
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
90 pound Overhead squat, 30 reps
10 Muscle-ups

0 complete rounds.
60 burpees, 30 overhead squats, and 4 Muscle ups completed.

The overhead squats were killer after doing 60 burpees. Had to do 3 sets of 10. 120# would have crushed me. I would have never made it to the muscle ups.

JT Kalnay 04-15-2011 09:11 AM

Re: The Shed 'O Pain
Friday, April 15, 2011

Haven't figured out today's WOD yet.

For those of you who are following Norm's progress...

There are only 28 people left in the 50-54 age group, the squat/jerk eliminated many competitors. So, if Norm can get one burpee and post the score, he will be, at worst, #29, and if I recall correctly, the top 20 from each master's group make it to the next round!

So, go NORM!!!!!

JT Kalnay 04-16-2011 06:06 AM

Re: The Shed 'O Pain
Friday April 15, 2011

Walked 2 miles carrying a bag of metal sticks, stopped 37 times to swing a selected metal stick. 1 over par...

Am going to try to swim the IM distance on Saturday. Ouch!

JT Kalnay 04-16-2011 11:44 AM

Re: The Shed 'O Pain
Saturday April 16, 2011

Planned on swimming the IM distance.
Made 52 out of 84 laps in 63 minutes, and was moving really well, headed for 15 or 20 minutes under the 2 hour cutoff. But then it started to thunder and lightning and HAIL. So I had to get out of the water. Bummer.

This was going to be one of the "benchmark" workouts, whose completion signalled readiness to begin trying to make the IM distance bike, in anticipation of an early september Iron distance aquabike (swim, bike, no run).

Guess I'll have to give it another crack next friday or saturday...

Had lots of little aches and pains during the whole swim from the past two weeks of Xfit centric AMRAPs.

My shoulder has been performing really well lately. I am attributing it to TGUs!

Jeffrey Fortuna 04-16-2011 04:22 PM

Re: The Shed 'O Pain
Saturday 4-16-2011
Bouldered with Tim at CRG. Did eight of the nine week four comp problems, plus the fifty point challenge. Did seven laps on the 600 and worked some of the moves on the 900. Good day!

Tim, how did the box turn out?

JT, nice job on the swim!

Go Norm, you beast!

Tim Babcock 04-17-2011 08:20 AM

Re: The Shed 'O Pain
1 Attachment(s)
Bouldered at CRG with Jeff. Complete 1-8 week 4 comp problems. Fun.
On the way to CRG I stopped at Lowes and had them cut a sheet of plywood to make a plyobox. They cut the dimensions perfectly. When I got home I put the pieces together to make sweet 20" or 24" Plyobox.

"Filthy Fifty"
For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
27:54 PR
Thanks for the encouragement, JT.

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