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Jeffrey Fortuna 05-02-2011 06:55 PM

Re: The Shed 'O Pain
JT, I'm not planning to go out of town this weekend. It would be really nice to work out with you and Tim this weekend at The Shed.

Norm Swann 05-03-2011 11:11 AM

Re: The Shed 'O Pain
Tim and Jeff; sounds like you did some great (and hard) routes!

Sandy and I were at P.F. Chang's yesterday in Beachwood. The last page of their menu has gluten-free entries. [url][/url]

Tim Babcock 05-03-2011 04:16 PM

Re: The Shed 'O Pain
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

The Shed is open Saturday. My dad is coming in the mid to late afternoon. How does 10 am work for everyone?

JT Kalnay 05-03-2011 06:15 PM

Re: The Shed 'O Pain
Tuesday May 3, 2011

TGU warmups.

Rowed 5k on stationary rowing machine in 23:40. PR. What an excellently painful way to get your heart and lungs going!

SoP on Saturday at 10 works for me.

Jeffrey Fortuna 05-03-2011 06:55 PM

Re: The Shed 'O Pain
Tuesday 5-3-2011
Bouldered at CRG. Not a real energetic day. I sent one moderate/hard problem and a bunch of easy ones. They've got some good problems up right now.

Norm, P.F.Changs is very close to my house; I'll have to give it a try. Thanks for the heads up.

I'm not sure what I'm doing this weekend yet. If the weather is good, I really need to get some yard work done. If not, I'll probably be up for The Shed O' Pain. I'd really like to do "Jeremy." (Oh, that doesn't sound good!)

JT Kalnay 05-04-2011 09:29 AM

Re: The Shed 'O Pain
Wednesday May 4th, 2011

It was only a 5k row.

Why do I feel like I rowed single handed across the Atlantic, and back...

p.s., It is still raining and overcast in Cleveland.

Tim Babcock 05-04-2011 03:52 PM

Re: The Shed 'O Pain
Warm Up
1 Boulder Problem
5 Pull Ups
10 Push Ups
15 Air Squats
5 Rounds

Pyramid Fingerboard Workout

Elbow RX

Tim Babcock 05-05-2011 03:23 PM

Re: The Shed 'O Pain
25 Kettlebell Swings 1.5 pood
10 Box Jumps 24"
3 rope ascents 15'
10 Ring Dips
5 Rounds
A bit of a grind.

Jeffrey Fortuna 05-06-2011 05:23 AM

Re: The Shed 'O Pain
Thursday 5-5-2011
Bouldered with Lena at CRG. Sent one moderate/hard problem and almost sent a hard sloper problem.

System training:
2 rounds of
reach to jugs
cross through to jugs
side pulls
twist locks

JT Kalnay 05-06-2011 07:47 AM

Re: The Shed 'O Pain
Thursday May 5, 2011 "Cinco de Mayo"

1.5 hour walk before heading to CCF for a little peak inside my hips.

Friday May 6, 2011

Rest day (see 5/5 hip procedure...)

Nice to see you guys not just training but training for climbing. I am anticipating some career sends this fall out of you guys!

JT Kalnay 05-07-2011 04:03 PM

Re: The Shed 'O Pain
TGU warmups, foot quickness warmups.

TGU for max single rep weight. PR of 45 pounds on both sides. PR of 53 pounds on left side. Missed attempt on right side. Thank goodness for spotters...

95# back thrusters
standing pullups

Tim Babcock 05-07-2011 05:06 PM

Re: The Shed 'O Pain
Worked out with Jeff and JT today.

Warm Up
TGUs and Burpees

20 Problems with 2 muscle ups in between each problem. 40 total. Good workout.
Jeff's bouldering has improved a lot!
JT is making huge gains on his TGU's. It wasn't too long ago that he was struggling with 10 pounds.

Tim Babcock 05-08-2011 07:12 AM

Re: The Shed 'O Pain
21-15-9 reps for time of:
75 pound Power snatch
24" Box jump
Chest to bar Pull-up

JT Kalnay 05-08-2011 07:43 AM

Re: The Shed 'O Pain
Day two in a row at the Shed o Pain...

foot quickness drills

kb swings up to 73#

worked on dips (actually got one ring dip!)

kb deadlifts up to 73#

military press 75# x 60 reps

will be riding with the girls and walking around the farm later today

it is the bi-weekly north stairwell tomorrow (cue bella lagusi music)

JT Kalnay 05-09-2011 08:22 AM

Re: The Shed 'O Pain
Monday May 9, 2011

241.2, 22.9, heading for the stairs, looking for 7 circuits!

Tim Babcock 05-09-2011 02:53 PM

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

Pyramid Fingerboard Workout

Worked in 50 GHD situps and 50 Back Extensions.

JT Kalnay 05-09-2011 03:18 PM

Re: The Shed 'O Pain
7 circuits in 33:48 (290 seconds per circuit)

compare to 6 circuits in 29:xx 2 weeks ago (298 seconds per circuit)

thighs were tired from thrusters on saturday and KB swings on sunday

calves have been tired and cramping...

Also, swung various length and various weighted clubs 37 times today (1 over par)

Jeffrey Fortuna 05-10-2011 01:19 PM

Re: The Shed 'O Pain
Saturday 5-7-2011
Bouldered with Tima nd JT at The Shed O' Pain. Did a lot of good problems.
Overhead squats (65lbs)

Sunday 5-8-2011
Did a very easy vinyasa flow class with Lena.

JT Kalnay 05-10-2011 05:31 PM

Re: The Shed 'O Pain
Tuesday May 10, 2011

REST DAY (see yesterday's 7 circuits of the stairs...)

Am arranging schedule to prepare for 2.5 mile swim on friday (want to get to where I can swim 5 miles!)

Jeffrey Fortuna 05-11-2011 04:53 AM

Re: The Shed 'O Pain
Tuesday 5-11-2011
Bouldered with Lena at CRG. Worked the hard sloper problem but still no send.

System training:
2 rounds of
jug lock-offs
reach to jugs
cross through to jugs
side pulls
twist locks

Tim Babcock 05-11-2011 03:53 PM

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

1 Campus Board Lap on various rungs
10 Push Ups
15 Air Squats
20 Rounds
About 38 minutes

Elbow RX

I did get the 19th and 20th of May off if anyone is interested in an extended New trip.

JT Kalnay 05-11-2011 07:29 PM

Re: The Shed 'O Pain
Wednesday May 11, 2011

Walked 3 miles carrying 20 pounds, 7 over par.

Climbed 6 routes ranging from 5.0 to 5.7.

pullups, dips.

Am setting up for the 2.5 mile swim on friday.

Can't do NRG on those dates, I have the Minnesota, Costa Rica trip looming...

JT Kalnay 05-12-2011 03:22 PM

Re: The Shed 'O Pain
Thursday May 12, 2011

TGU warmups, (watched technique video first, practiced digging in heel and rolling onto elbow)

3-3-3-3... to max, then single rep to failure

3-3-3-3... to max, then single rep to failure (it was ugly)

Am now watching a truly spectacular lightning storm over the lake.

And wait, yep, now there's golf ball sized hail.

Glad my car is parked indoors....

Tim Babcock 05-12-2011 04:00 PM

Re: The Shed 'O Pain
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

8 Rounds + 5 Chest to bar Pull-ups and 10 Wall ball shots, 20 pound ball

It was very hot in The Shed 'O Pain today.

The Shed is open Saturday if anyone is interested.

Chris John 05-12-2011 07:19 PM

Re: The Shed 'O Pain
Hey Guys,
Sorry I kind of dropped off the face of the map in the forum and also at the gym. Haven't really been climbing or exercising. I have a wrist injury that looks like it requires surgery, scaphoid lunate instability. I think the injury stems from an acute tear several years ago, and then chronic strain (possibly climbing?). I will post more in a couple weeks, as I am doing some research, and am fairly depressed with it right now. Perhaps drinking beer, eating chocolate, and not exercising will fix it? :mad:

Jeffrey Fortuna 05-13-2011 05:47 AM

Re: The Shed 'O Pain
Friday 5-13-2011
Headed to The New with Lena for the (wet) weekend. Hopefully, we can find a little bit of dry rock. I am planning to go for the Rendezvous, but I don't know if I can go early. I'll have to see what happens next week.

Chris, sorry to hear about your wrist. I definitely think dark chocolate is the way to go.

JT Kalnay 05-13-2011 10:09 AM

Re: The Shed 'O Pain
Friday May 13, 2011

Swimming this afternoon, weather permitting.

SoP on Saturday morning works. Time?

Sorry to hear about your wrist. Although I have embraced the beer/couch/chocolate regime for years, it does have about 242 potential downsides.... Hang in there.

Good luck at the NRG! Try something crazy hard, just for sh*ts and gigs.

Are you all healed up from the competition?

Look for my latest release, Obsession For Vengeance, coming this weekend!

Norm Swann 05-13-2011 10:44 AM

Re: The Shed 'O Pain
JT; feel pretty good now; I'll still take it easy with the weights for another couple weeks. [On the Chapter named "Focus". Good reading.]

At Crossfit Youngstown, Joe (head trainer) does birthday workouts. We did mine today; I thought you guys might want to do it sometime:

Start with:
500m Row
Bachar Ladder: 4 rungs (climb down or drop from top)
Then alternate the following two exercices until all reps are complete:
1. Pull-ups 15/12/9/6/3
2. Wall Balls (20lb.) 30/24/18/12/6
Then finish off with:
Bachar Ladder
500m Row

JT Kalnay 05-13-2011 05:42 PM

Re: The Shed 'O Pain
Friday May 13, 2011

Swam 4400 yards in 1:50. Might have been able to make it 4600. Would not have made it 4700.

SoP tomorrow morning at 10.

That's a heck of a way to spend your birthday.
Don't know if I'd be able to finish that workout.
The Bachar ladder would do me in.
Glad you are enjoying the book.

Tim Babcock 05-14-2011 09:14 AM

Re: The Shed 'O Pain
1 Boulder Problem
10 GHD Situps and 10 Back Extensions 0-10-15-20-35 weight held at chest on Back Extensions
5 Rounds

1 Boulder Problem
5 HSPU-These felt really good today!
5 Rounds

1 Boulder Problem
6 Dips
5 Rounds

1 Boulder Problem
10 One-legged Squats off 24" box-alternating
5 Rounds

Elbow RX

Watched JT push-press some heavy weight today.
Very good session today. Felt strong. Hope to have some good weather at the New next week to try Black Happy again.

Chris, I hope everything goes well with your wrist. We would really like to get down to the New with you some time.

JT Kalnay 05-14-2011 09:25 AM

Re: The Shed 'O Pain
Saturday May 14, 2011

Filmed some burly bouldering at the SoP this morning.

My Wod?
3-3-3-2-2-1-1-... to max push presses
10x3 GHD
single leg balance
negative one legged squats

actually got into the HSPU position.

I will not be eliminated from the Games next year b/c I cannot do a HSPU or a MU or a pistol. Hell no!

Chris John 05-14-2011 11:57 AM

Re: The Shed 'O Pain
JT, great distance on your swim on Friday.

Thanks for your comments guys. I will let you know more as I chat with a couple other orthos. This is what I am looking at: Scapholunate dissociation is the most common carpal instability. The abnormal kinematics lead to a decrease in surface area contact at the radioscaphoid joint. This abnormal articulation causes an increased concentration of load, leading to the development of degenerative arthritis. The goals of the surgical reconstructions for a scapholunate dissociation are to relieve the symptoms associated with the instability, maintain motion, and prevent the development of degenerative arthritis.

Saturday 5/14 Run for Life Hudson race
1 mile warm up with a bunch of 4 year olds - 15 min
4 mile race with my wife and some other friends - 33 min (not exactly lightspeed, but a bunch of fun)

Tim Babcock 05-15-2011 08:14 AM

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

JT Kalnay 05-15-2011 08:52 AM

Re: The Shed 'O Pain
Sunday May 15, 2011

TGU warmups, really focussing on technique.

KB Swings

15x with each of:

10, 15, 20, 35, 43, 55, 73

It's amazing how much harder 15x is than 10x....

Sorry to hear about your wrist. Hang in there. They can do amazing things today that they couldn't do in years gone past. Just look at my hip!

Don't forget to let us know how you did climbing!

Jeffrey Fortuna 05-16-2011 05:56 AM

Re: The Shed 'O Pain
Saturday-Sunday 5-14 & 5-15-2011
Climbed at New River Gorge with Lena, Paul, Tanner, Kevin & Jimmy. These are some strong climbers.

Saturday, went to Summersville.

Did two warm-ups on the DC Memorial boulder:
Delayed Stress Syndrome, 5.11a (trashed)
Year of the Psycho *****, 5.11b (flashed)
Lead Fabulous Groupies, 5.9 (on-site)
Lead Narcissus, 5.12a (bolt to bolt) twice. Did all the moves, but it'll be hard putting it all together. The moves aren't that hard, but it's really pumpy.

Sunday, went to The Meadows.
Top roped some 5.10c that Paula put up for a warmup.
Wimpered up Just Another Pretty Face, 5.11c (flashed) Awsome, awsome, awsome. This is a must do!!!

Good weekend. :)

Jeffrey Fortuna 05-16-2011 09:28 AM

Re: The Shed 'O Pain
1 Attachment(s)
Here is a picture of Lena sending "Just Another Pretty Face"

Tim Babcock 05-16-2011 04:24 PM

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

Pyramid Fingerboard Workout -50 minutes

Elbow RX

Sounds like Jeff had a good time at the New last weekend!

JT Kalnay 05-16-2011 05:54 PM

Re: The Shed 'O Pain
Monday May 16, 2011

Travel day, rest day, good day mediating, made some progress...

Nice job at the NRG Jeff. Stick to it. You are going to surprise yourself by climbing something really really really really hard this summer. Maybe try climbing a few things that you don't know the name and you don't know the grade ahead of time????

JT Kalnay 05-17-2011 06:44 AM

Re: The Shed 'O Pain
Tuesday May 17, 2011

In Minneapolis mediating...

10 rounds of:

5 pushups
10 air squats

Will do lots of walking outside today with the parties b/c it is a beautiful sunny day in Minnesota.

Tim Babcock 05-17-2011 03:11 PM

Re: The Shed 'O Pain
15 Deadlifts 135#
15 Push Ups
10 Rounds

I enjoyed listening Greg Glassman's Journal article called "The Purpose Crossfit." I thought this message was profound. The more capable we are in our youth (I know, it's a relative term), the more capable we will be in our old age.

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