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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Jeffrey Fortuna 02-14-2011 05:16 PM

Re: The Shed 'O Pain
 
Monday 2-14-2011
Swim:
4 laps breaststroke warmup,
30min. freestyle, breathing on both sides every third stroke,
4 laps breaststroke cooldown
Run:
Warmup 1mi. @6.5mph, 1% incline,
4x .25mi. @10mph, 1% incline, .25mi. @3.5mph (walk)

JT, I'm finally starting to feel better after two weeks. Still don't have a lot of energy. Wish I could "beach it" for a couple of days.
Tim, nice job on the comp!

Tim Babcock 02-15-2011 04:52 PM

Re: The Shed 'O Pain
 
400m run at 10mph at 1% incline
3 minutes rest
800m run at 10mph at 1% incline (tough!)
3 minutes rest
400m run at 10mph at 1% incline

Jeff, I'm glad you're feeling better.
JT, How's the hip treating you? Sounds like you're enjoying yourself on your vacation.

JT Kalnay 02-15-2011 07:02 PM

Re: The Shed 'O Pain
 
Tuesday 2-15-2011

75f and sunny in Florida.

Tim, awesome job on the comp.
Jeff, glad to hear you are feeling better.

I have been able to walk on the hip, it is still sore, and my left leg falls asleep a lot b/c of the swelling on the nerve. Once again, more time for recovery...
Luckily there is a whole big ocean (and a heated pool) to swim and float in.
Do I really have to come back to Ohio? Really?

Jeffrey Fortuna 02-16-2011 04:38 PM

Re: The Shed 'O Pain
 
Tuesday 2-15-2011
Run:
5mi. @ 6.7mph (9min/mi), 1.0% incline

Double under practice, about 25 total. I'm never going to get the hang of these.

Bike:
5x 3min. small chainring/21, 3min. big chainring/21
70-90rpm

Calves cramped really bad half way through the bike.

Wednesday 2-16-2011
Swim:
250m freestyle warmup,
10x 50m all out (46-49sec/50m),
250m freestyle cooldown

Tim Babcock 02-16-2011 04:43 PM

Re: The Shed 'O Pain
 
Double Under Helen
50 Double Unders
21 KBS 1.5 Pood
12 Pull ups
3 rounds
10:18

Elbow RX

JT Kalnay 02-17-2011 09:15 AM

Re: The Shed 'O Pain
 
Wed 2-16-2011

Walked 3.0 hours, got sunburnt, ain't life grand.

Th 2-16-2011
Flying home from Florida. Tired legs, (see 3.0 hour walk on wednesday...)

Habits...
We all have them. Where did they come from? How do we enhance the ones that are beneficial? How do we diminish the ones that are not beneficial? On this trip I have been thinking a lot about habits. Many of us do many of the same things over and over and over, without even thinking about it. If you analyze your day, you will likely discover these habits. For example, every morning when I sit in a certain chair in my house I reach for the bowl of candy that is located within arms reach. This is a habit. It is a complex habit, b/c it requires buying the candy, putting it in the bowl, placing the bowl "just so" and then mindlessly reaching for the candy in the bowl. This habit could be diminished in many ways (e.g., not buying the candy, not putting it in the bowl, not putting the bowl within reach, and so on). There are also good habits. For example, every time I go to the gym in my building I walk up and down the 5 stories of stairs. I could take the elevator, but am in the habit of taking the stairs.

So, how much of fitness or fatness is just habit? This is something to think on. And what habits could we alter? For exmaple, when we get in the car to drive to work, do we mindlessly listen to the radio? Or do we have a motivational CD or educational CD (e.g., foreign language) in the player? Habits....

What useful habits do you have?
Can other people benefit from those habits?

This morning, I tried to start a new habit. 5 air squats and 5 push ups immediately upon getting up, before anything else intervenes. It's not much. But it is a start. 5 mght turn to 10 to 15 and so on, and all before my shower in the morning and before going to work and before anything else can interrupt the positive habit. Maybe this is an easy way to start a new habit?

Tim Babcock 02-17-2011 04:55 PM

Re: The Shed 'O Pain
 
Warm Up:
1 boulder problem
10 Burpees
5 rounds

1 boulder problem
5 HSPU
5 rounds

1 boulder problem
10 one-legged squats to box(alternating)
5 rounds

15 minute fingerboard WOD
worked in:
10 GHD situps
10 Back Extensions
5 rounds

Profound narrative on habits, JT. Rings very true.

Jeffrey Fortuna 02-17-2011 05:46 PM

Re: The Shed 'O Pain
 
Rest Day!

Making a pot of Paleo chili :)

JT Kalnay 02-18-2011 07:26 PM

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

6 air squats, 6 push ups, 12 hours of work, WELCOME HOME!!!!

JT Kalnay 02-19-2011 06:18 PM

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

swam 1050 in 24:08 (why 1050? b/c it is 1/4 of an IM)
walked 38 minutes all out on uneven terrain with some hills

two hours of active basketball coaching

am visiting the SoP tomorrow.
I hope pukey ain't hangin' out there these days....

Tim Babcock 02-20-2011 09:40 AM

Re: The Shed 'O Pain
 
Saturday: Bouldered at Planet Rock with Jeff and Kent. Lots of good problems. Fun Day!

Today:

OHS 95# 20-18-16-14-12-10-8-6-4-2
Muscle Ups 10-9-8-7-6-5-4-3-2-1
38:54

A bit of a grind. It was nice having JT there cheering me on at the end. Thanks.

Elbow RX

Jeffrey Fortuna 02-20-2011 04:16 PM

Re: The Shed 'O Pain
 
Friday 2-18-2011
Swim:
4 laps breaststroke warmup,
30 min. freestyle
4 laps breaststroke cooldown
Run:
1mi. @ 7.1mph, 1.0% incline, rest as needed,
1mi. @ 7.2mph, 1.0% incline, rest as needed,
1mi. @ 7.3mph, 1.0% incline

Saturday 2-19-2011
Climbed with Tim and Kent at Planet Rock. That place is awsome!

Sunday 2-20-2011
LifeTime Fitness Indoor Tri
10min. swim,
30min. stationary bike,
20min. treadmill run

JT Kalnay 02-20-2011 06:38 PM

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

easy and moderate stretching, pvc-only OHS, foot agility (looks sorta like dancing but I am a 49 year old ex-pat Canadian after all), tgus (5x empty hand, 5x10#, 5x20#, 2x35# [up only] ), hangboarding, 5 pullups

TGUs, perfect for that "all over" hurt....

Tim Babcock 02-21-2011 10:53 AM

Re: The Shed 'O Pain
 
Warm Up
5 KB snatches each arm 35-35-35-45-53
1 Boulder problem
5 rounds

1 boulder problem
10 one legged squats-alternating-from 21" box
5 rounds

Full Moon Board Workout minus front levers
I made a slick counter balance system to do less than body weight one armed hangs and one armed pull ups.
Worked in 12 push ups between sets. 324 total push ups.

Elbow RX

JT Kalnay 02-22-2011 07:49 AM

Re: The Shed 'O Pain
 
Monday February 21, 2011

Rest Day (had a truly spectactular headache...)

Tim Babcock 02-22-2011 04:23 PM

Re: The Shed 'O Pain
 
Tabata Protocol
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.2 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.2 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph

JT Kalnay 02-22-2011 04:49 PM

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

1115 vertical feet over 2.4 miles in 61 minutes.

Practiced KB basics as taught in "Enter The Kettlebell" by Pavel.

That squat right in front of the wall is a real eye opener...

Jeffrey Fortuna 02-22-2011 04:49 PM

Re: The Shed 'O Pain
 
2-22-2011
Run:
1mi. @ 6.7mph, 1% incline, rest as needed,
1mi. @ 6.8mph, 1% incline, rest as needed,
1mi. @ 6.9mph, 1% incline, rest as needed,
1mi. @ 7.0mph, 1% incline, rest as needed,
1mi. @ 7.1mph, 1% incline.

Still don't have a lot of energy. Went back to what I can do, instead of what I want to do.

Jeffrey Fortuna 02-23-2011 04:36 PM

Re: The Shed 'O Pain
 
Wednesday 2-23-2011
Swim:
250m breaststroke warmup,
45min. freestyle,
250m breaststroke cooldown
[I]I'm still not very fast, but my form has improved dramaticly. I feel much smoother and more in control in the water. I think I'm finally ready for some professional coaching. I'll have to look into it in the near future. At the LifeTime Fitness Indoor Tri last Sunday, I swam 17 lengths (425m) in 10 minutes (70sec/50m) at very maintainable effort.

The Montreal Demi-Esprit is already sold out for this year. The only event still open at that venue is the full Esprit. I don't know if I can handle 2.4miles in 70 F water. Louisville Ironman is still open, but not for long, and I'm not thrilled about Cedar Point.[/I]

Tim Babcock 02-23-2011 04:48 PM

Re: The Shed 'O Pain
 
Warm Up
3 TGU's each arm 15-20-35-45-53
5 Burpees
Boulder Problem
5 rounds and one additional problem

Moon Fingerboard Workout-Takes about an hour.
Worked in exercises between sets
5 X 12 GHD situps
5 X 12 Back extensions
5 X 10 One legged squats-5 each leg
5 X 5 HSPU

JT Kalnay 02-24-2011 07:34 AM

Re: The Shed 'O Pain
 
Wed 2-23-2011

ten times up and down the greasy kids wall, more difficult mentally than physically, had some pain in the hips and back, but it was manageable.

Jeff,
Don't even consider Cedar Pt.
The water was freezing cold, it is in the wide open lake, the bike course is rural, open to traffic, and not well marked (e.g., people get lost), the bike course is windy, and the run is right beside traffic. It has ZERO to recommend it.

Do, however, consider Ottawa, Canada on September 3rd, 2011.
[url]http://somersault.ca/eventcanadian.htm[/url]

They have many different events. The swim is in the rideau canal, which is very clean, very flat, and not very wide. The year I did it the water was nice and warm, about 80F, very comfortable with the wetsuit. The bike is done on a very slightly rolling ten mile out and back course beside the canal on closed roads through the university and down near the capital buildings and the run is done on the same very slightly rolling 6 mile loop.

If I ever get to the point where I could do another 1/2 or full IM, I would certainly do it at Ottawa.

JT Kalnay 02-24-2011 03:01 PM

Re: The Shed 'O Pain
 
Thursday 2-24-2011

Rode 18.9 miles in 60:00, it ticked over to 19.0 at 60:08...

More experiments with KB basics from "Enter The Kettlebell".

Ten stories of stairs.

Tim Babcock 02-24-2011 04:41 PM

Re: The Shed 'O Pain
 
2 15' rope ascents
20 KBS 1.5 pood
20 20" Box Jumps
5 rounds
19:00

Elbow RX

Jeffrey Fortuna 02-24-2011 04:42 PM

Re: The Shed 'O Pain
 
2-24-2011
Run:
1mi. @ 6.8mph, 1% incline, rest as needed,
1mi. @ 6.9mph, 1% incline, rest as needed,
1mi. @ 7.0mph, 1% incline, rest as needed,
1mi. @ 7.1mph, 1% incline, rest as needed,
1mi. @ 7.2mph, 1% incline.
I felt a little better today, but still stuggling.

JT, thanks for the advice, I will look into Ottawa.

JT Kalnay 02-25-2011 02:02 PM

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

Rest day (see yesterday's post surgery PR ride!!!)

tomorrow, going to do the 1/2 IM distance in the pool.

am predicting 46 minutes and change, we'll see....

JT Kalnay 02-26-2011 11:15 AM

Re: The Shed 'O Pain
 
Saturday February 26, 2011

Buffalo Creek Disaster Day in WV...

Swam 1/2 IM in 48 and change, if you count 4:09 (total time 52:09) as "change". Maybe shortbread cookies with diet coke for breakfast isn't the ideal pre-swim combination???

KB preparadeness drills (e.g., face the wall squat, halos, down-dog to cat and roll hips around in cat )

Jeffrey Fortuna 02-26-2011 07:56 PM

Re: The Shed 'O Pain
 
Saturday 226-2011
Climb:
Bouldered with Tim at Kendall. Didn't cimb as well as I would have liked, but had a good time.

Chris, take a look at beginnertri.com The following link will take you to a 20 week training schedule for an olympic distance race.

[url]http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=40[/url]

Tim Babcock 02-27-2011 11:23 AM

Re: The Shed 'O Pain
 
Yesterday-Bouldered at KC with Jeff.

Today...
3 TGU's each arm 15-20-35-45-53
5 Burpees
Boulder Problem
5 Rounds

Boulder Problem
10 one-legged squats-alternating 21" box
5 rounds

2 Bar muscle ups
boulder problem
5 rounds

Worked Hard Problem on steep wall for about 15 minutes. Close!

Finally...
1 campus problem on steep wall
20 push ups
5 rounds

Elbow RX

JT worked on various kettlebell exercises. I think they will do him a world of good.

JT Kalnay 02-27-2011 01:48 PM

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

45 minutes of kettlebell basics, hang boarding, and foot quickness drills.

Just right to follow up on yesterday's marathon swim.

1 mile easy walk to flush out the muscles.


One of my older brothers just ran a 1:23 PR 1/2 marathon in Canada today. Congratulations Boyd!
He is aiming for a top ten finish in his age group in the Boston Marathon this year.

My niece made her first basket in 5th grade basketball today.
Congratulations Allison!
The team won 11-6. Congratulations New London.
We have been practicing a lot in the barn and today it paid off.

Jeffrey Fortuna 02-27-2011 07:32 PM

Re: The Shed 'O Pain
 
Sunday 2-27-2011
Bike:
30min. stationary bike, small chainring/19 (front/rear), 85-95rpm.

Heart rate was up the whole 30 minutes and the legs were pumped by the end. Haven't been on the bike in a while.

Tim Babcock 02-28-2011 03:38 PM

Re: The Shed 'O Pain
 
4 X 400m @ 1% incline @ 10 mph w/ 2 minutes rest between.

Had some flooding in New London. The floor in the shed got wet. Luckily I got all the pads and other stuff off the floor last night. I have a fan and dehumidifier going in there. Should be alright.

JT Kalnay 02-28-2011 05:04 PM

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

rode 21.1 in 75 minutes

89 days (12+ weeks) to "Tri For Joe" sprint tri
111 days (16+ weeks) to Maumee Bay olympic tri
177 days (25+ weeks) to Ottawa 1/2 Iron aquabike
177 +365 days to Ottawa Iron aquabike....

Jeffrey Fortuna 02-28-2011 05:07 PM

Re: The Shed 'O Pain
 
Monday 2-28-2011
Swim:
4 laps breaststroke warmup,
30min. freestyle,
4 laps breaststroke cooldown
Run:
Warmup 1mi. @6.8mph, 1% incline,
4x .25mi. @10mph, 1% incline, .25mi. @3.5mph (walk)

Three more people laid-off today, and my friend Kim, is leaving for another job at Proctor-Gambal.

Tim Babcock 03-01-2011 03:45 PM

Re: The Shed 'O Pain
 
"Ryan"
7 Muscle Ups
21 Burpees
5 rounds
16:48 PR

I'm whipped.

JT Kalnay 03-01-2011 06:54 PM

Re: The Shed 'O Pain
 
Tuesday March 1st, 2011

Yep, two months of 2011 are gone. Wow. Where is it going?

Walked 4.1 miles in 75 minutes at inclines varying from 1% to 5%.
Would not have made it 4.2.....

Jeffrey Fortuna 03-01-2011 09:10 PM

Re: The Shed 'O Pain
 
Tuesday 3-1-2011
Run:
1mi. @ 6.8mph, 1% incline, rest as needed,
1mi. @ 6.9mph, 1% incline, rest as needed,
1mi. @ 7.0mph, 1% incline, rest as needed,
1mi. @ 7.1mph, 1% incline, rest as needed,
1mi. @ 7.2mph, 1% incline.
Bike:
10x 3min. easy (small chainring/23), 3min. hard (big chainring/23)

Tim Babcock 03-02-2011 07:22 PM

Re: The Shed 'O Pain
 
Warm Up:
10 KB Snatches 5 each arm 20-35-35-45-53
Boulder Problem
5 Rounds

Moon Board Workout

Worked in...
10 One legged squats to a 16" box 5 rounds
6 HSPU 5 rounds
15 GHD situps 5 rounds
15 Back Extensions 5 rounds

Elbow RX

JT Kalnay 03-03-2011 07:42 AM

Re: The Shed 'O Pain
 
Wednesday March 2, 2011

270 feet of climbing.

Did some things outside the 5.4 realm, including some overhanging stuff.

Was scared senseless that a hold would spin, so I tried to step directly over the bolts...

Also climbed 20 floors of stairs.

Tim,
Your "warmup" is a WOD all by itself!

Jeff,
Looks like you're regaining your health!

Am off to California on Sunday....

JT Kalnay 03-03-2011 12:10 PM

Re: The Shed 'O Pain
 
Thursday March 3rd, 2011

Rest Day
(am planning bike/KB basics double tomorrow and long swim saturday followed by more KB basics)

Anyone who has had a significant time off recently from an illness may also want to consider a "rest day" here and there. Anyone we know been sick lately.......??????? Anyone??????

Chris John 03-03-2011 01:30 PM

Re: The Shed 'O Pain
 
Hey Guys,
Finally got around to registering on crossfit. I wish I had some sick workout or climbing stats to post. Unfortunately, I do not. I have been off and on sick since this past weekend when I saw you guys at Kendall, and even yoga hurts.

I have been wondering how to manage training for a olympic distance tri and climbing. Goals are the year are a Oly Tri in August, and being solid on 12a's by the fall. Jeff, the website that you sent does help with specific times/distances, here is my current weekly workout plans.

2 short high intensity cardios/week
1 long, low intensity cardio/week
2-3 yoga stretching sessions/week
2-3 actual climbing or pull muscle workouts/week
1-2 opposing muscle workouts/week
2-3 abs, shoulder RX, finger antag., elbox RX

Sure adds up to more than 7... I want to be efficient with my time and workouts, and not burn out mid May. I have been hitting prob 70% of those weekly plans since December. Thoughts?


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