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

Jeffrey Fortuna 05-18-2010 05:09 PM

Re: The Shed 'O Pain
 
Tuesday 5-18-2010

Swim:
45 minutes continuous

JT Kalnay 05-19-2010 03:02 PM

Re: The Shed 'O Pain
 
Wednesday May 19, 2010

"But Officer, I swear it's my bird bath...."


Monday, climbing at KC with Jill, saw Kent, he had amusing story about rain and camping and cats in the middle of the night. Sounds familiar....

Tuesday, rest day

Wednesday, rowed 3k in 14:57, rotator cuff exercises, leg presses up to 400# (tied PR)


If I don't go to the RRG this weekend, anyone up for Hinckley on Saturday?

Tim Babcock 05-19-2010 06:29 PM

Re: The Shed 'O Pain
 
Bouldered for 75 Minutes.
Worked in 35 muscle ups between problems.

If the weather is decent, Hinckley is a possibility. I will let you know.
How is Paleo going?

Jeffrey Fortuna 05-19-2010 07:20 PM

Re: The Shed 'O Pain
 
Wednesday 5-19-2010

Run:
5 miles through the park by Baldwin Wallace, in 40:40 (just aover 8 min/mi), 80%-90%HRmax. Stopped at the turn-around to catch my breath and stretch.

Climb:
Bouldered wih Brad. Did all our problems, one easy top-rope, one easy lead and set a new problem.

"I was just minding my own business when this bird bath decided to jump into the back of my truck."

I anybody who can do paleo a lot of credit. I've been trying to slowly work into it, and it isn't easy. I have to give up a lot of the things I love.

Hinkley would be great if the weather cooperates.

Tim Babcock 05-20-2010 04:37 PM

Re: The Shed 'O Pain
 
"Angie"
100 pull ups
100 push ups
100 sit ups
100 air squats
19:57

I really wanted to break 20 minutes. Those last 50 air squats were painful (in a good way).

Jeffrey Fortuna 05-20-2010 07:00 PM

Re: The Shed 'O Pain
 
Thursday 5-20-2010

Swim:
20x 50 meter breaststroke, 50 meter front crawl, 58 minutes and change. (The cute girl in the next lane made it very enjoyable).

Sunday is supposed to be nice; would anybody be willing to do hinkley Sunday, weather permitting?

JT Kalnay 05-21-2010 06:29 AM

Re: The Shed 'O Pain
 
Thursday 5-20-2010

Nine holes of golf, one under par.

30 minutes of trail walking in CVNP.

1 route at KC and then right hip said "no more".

So about Paleo Man.....
Paleo Man had an unfortunate encounter with one of Canada's icons, Tim Horton. Went climbing on the So Buttress, and my climbing partner was responsible for bringing the food and water and so on. Should have known better. "Food" consisted of a dozen Boston Cream donuts and a dozen chocolate donuts. "Water" consisted of Labatt's. Luckily there was an abundance of actual water available because the cliff comes up out of a lake. However, there was no actual food available. Thus, Tim Horton beat Paleo Man about the head and shoulders (and gut) for a couple days, spawning a binge, that is only now coming under control

Thus, Paleo Man had a good run of 13 days, and is slowly re-asserting himself, but that Tim Horton fella is pretty persistent....


Yes the weather for Hinckley looks better for Sunday than Saturday, and that option works for me.

JT Kalnay 05-21-2010 05:32 PM

Re: The Shed 'O Pain
 
Friday May 21, 2010

20 minutes trail walking at Hinckley.

1 hour of anchor building at Hinckley.

9 holes of golf, 1 over par.

Paleo Man had an unfortunate encounter with Mr. Baskins and his evil cousin Mr. Robbins. This binge has to end soon....

JT Kalnay 05-22-2010 03:37 PM

Re: The Shed 'O Pain
 
Saturday May 22, 2010

Experimenting with power cleans, skipping, pullups, kettlebell swings, planks.

Trying to find something that doesn't hurt too much.

Rotator cuff therapy.

9 holes of golf, 3 over par.

Tim Babcock 05-22-2010 04:58 PM

Re: The Shed 'O Pain
 
10 OHS 95#
50 Double Unders
3 rounds
10:40

Speal did this same workout with 135# OHS in 2:39. Impressive.

Tim Babcock 05-23-2010 09:04 AM

Re: The Shed 'O Pain
 
Tweaked my back deadlifting today. I will have to work around it for a few days. I did manage to boulder for about an hour and a half with JT. Decent session. JT has a "Project" at the shed now.

JT Kalnay 05-23-2010 05:42 PM

Re: The Shed 'O Pain
 
90 minutes bouldering in the Shed 'O Pain

2 rounds of rotator cuff therapy

1 hour of carpentry revising bouldering wall at the Farm.

9 holes of golf, 17 over par.

Golf after bouldering with Tim and doing carpentry is hard....

Jeffrey Fortuna 05-23-2010 06:43 PM

Re: The Shed 'O Pain
 
Saturday 5-22-2010

Run:
40 minutes, Dear Lick trail in Brecksville Reservation with Kevin. It was pretty hilly, about 4 or 4.5 miles. The rough terain was hard on my ankle, but felt good otherwise. It was really nice to run with someone again. Kevin claims he's out of shape, but I had to work hard to keep up with him; he is such a strong runner.

Sunday 5-23-2020

Rest Day!

Rest day? I worked my but off cleaning house. God got to rest on the seventh day? What a wimp.

JT Kalnay 05-24-2010 06:53 AM

Re: The Shed 'O Pain
 
Monday 5-24-2010 (Victoria Day)

Returned to the pool after a month off to rest/rehab shoulder.

Did a very deliberate 400m in 9:52.

Shoulder felt fine after getting warmed up, and is still okay.
Later today and tomorrow will be the most interesting times!

Tim Babcock 05-24-2010 03:58 PM

Re: The Shed 'O Pain
 
"Heavy Cindy" - Cindy w/20# vest
AMRAP in 20 minutes
5 pull ups
10 push ups
15 air squats
13 rounds + 5 reps

It was hot in the "shed" today.:rhabdo:

Jeffrey Fortuna 05-24-2010 07:25 PM

Re: The Shed 'O Pain
 
Monday 5-24-2010

Run:
7 miles in the park by Baldwin Wallace. I don't know the time because I messed-up my timer at the halway point, but I'm pretty sure it was only a 9 miin/mi pace (pretty slow but it was pretty hot).

Climb:
Bouldered (aka talked) with Brad at LifeTime. Had no energy after the run-in-the-sun. Did manage to send the new problem we set last week. Not really hard but it had a commiting last move.

JT Kalnay 05-25-2010 11:01 AM

Re: The Shed 'O Pain
 
Tuesday May 25, 2010

Have decided on "the next big goal".
This goal needs to understand the realities of my situation (e.g., physical limitations)

This follows in the genre of declaring and then doing an Ironman, declaring and then doing a century ride, declaring and then starting a law firm, declaring and then doing a fourteener, ...

The goal is:

climb a 5.13 before turning 51....

yes, it seems ludicrous, but then so did deciding to do an Ironman when the farthest I could swim was 25 yards, I could only ride 10 miles, and I could only "run" 1 mile.

the goal has a plan, which includes

Twenty tens in 2010 (have done several), and some elevens.
Eleven elevens in 2011, and some twelves.
Twelves and a thirteen in 2012 (deadline is July 22, 2012)

215 by dec 1st, 2010
205 by dec 1st, 2011
195 by july 22, 2012 (the deadline)

exploring 5.13s in at least five locations including, but not limited to, NRG, RRG, Hinckley, Boulder Canyon, Joshua Tree, Garden of the Gods to find "the" face climb.

You are free to hold me to this goal, and remind me of this goal.

Tim Babcock 05-25-2010 04:13 PM

Re: The Shed 'O Pain
 
Fingerboard WOD

Good for you, JT. Your climbing has improved drastically recently. You have my full support.

Jeffrey Fortuna 05-25-2010 06:19 PM

Re: The Shed 'O Pain
 
Wednesday 5-25-2010

Rest day!

(Worked late then came home and did my yard work. Cut, trimmed, edged, raked, swept, pulled weeds, fixed the neighbors lawn mower. Rest day?)

I'm behind you all the way JT. As a matter of fact, I'll be right beside you trying to redpoint my own 5.13.

JT Kalnay 05-26-2010 06:17 AM

Re: The Shed 'O Pain
 
Tuesday May 25, 2010

Three rounds of:

15 pull ups, 10 dips, 10 power cleans 135#, 200m jog

How does this help climb a 5.13?
The pull ups are useful for upward motion with hands overhead.
The dips are useful for mantling and palms down movement.
The power cleans are useful for explosive power, but aren't so heavy as to yield bulky muscles.
The jogging is useful for cardio and weight control.

On the nutrition front, I finally managed to break the sugar binge. It was ugly. Am returning to Paleo. Paleo will help climb a 5.13 by lowering weight, which should have an advantageous effect on strength to weight ratio.

Also spent some time researching 5.11s, 5.12s, and 5.13s in different regions. Am looking for climbs that resemble Insistent Irony, A Little Help From My Friends, the bottom of St. Pauli Gil. Instead of focusing on overhaning upper body stuff, am going to experiment with vertical to less than vertical (e.g., slabby) routes that use little steps and balance and thus rely on the feet and calves more. Maybe "the" 5.13 will be on the gritstone in England or on the sandpaper of Vedawoo or Joshua Tree. Am looking for the best possible friction for my feet.

JT Kalnay 05-26-2010 03:41 PM

Re: The Shed 'O Pain
 
Wednesday May 26, 2010

At the CrossFit CLE (which means I have witnesses...)

Deadlifts, maxed out at 415 (PR), got 425 off the ground but couldn't straighten out.

4x400m with 2:00 rest in between each
2:38, 2:20, 1:55, 1:44 (these probably weren't a good idea...)

Read Chapter One of Eric Horst' How to climb 5.12 (which Jill had taped over the 12 and put a 10 just for me, nice).

Not sure how deadlifts and 1/4 miles relate to climbing 5.13, other than general fitness and feeling good about myself (e.g., strong and fast).

Will climb tomorrow, focusing on technique and breathing.

Anybody got a triathlon coming up? Anybody been riding their bike? There's great roads right near the Shed 'o Pain if anyone wants to do a 20 mile bike ride as a WOD on sunday or monday!!!!!!??!?!?!?!!!

Tim Babcock 05-26-2010 04:31 PM

Re: The Shed 'O Pain
 
60 second L-Sit (this took three minutes to get all 60 seconds)
45# Good Mornings w/barbell 30 reps
60 abmat situps (I used a towel rolled up under my back)
25# back extensions 30 reps
10:58

Jeffrey Fortuna 05-26-2010 06:31 PM

Re: The Shed 'O Pain
 
Wednesday 5-26-2010

Swim: 20x 25m free hard, 35m free recover, 28 minutes

Climb: Bouldered with Brad at Lifetime. Did all of our problems except the new one.

I'm going to Brad & Holly's on Sunday, but Monday is still open for a 40 mile bike.

Tim Babcock 05-27-2010 04:42 PM

Re: The Shed 'O Pain
 
Warm Up
1 Boulder Problem
3 TGU's each arm 10, 20, 35, 45, 53
5 Burpees
5 Rounds

WOD
1 Campus Board Lap - Various Rungs
5 Inverted Rows
10 Push ups
10 Rounds

Jeffrey Fortuna 05-27-2010 06:27 PM

Re: The Shed 'O Pain
 
Thursday 5-27-2010

Run: 55 minutes, about 7.5 miles. Not a bad run for such a hot day

JT Kalnay 05-28-2010 05:50 AM

Re: The Shed 'O Pain
 
Thursday May 27, 2010

Climbed long and hard at KC.
Several warmup laps on the greasy pizza wall (up and down climbing)
Worked progressively harder routes, concentrating on breathing and footwork.
Several cooldown laps on the greasy pizza wall, wearing 20 pounds, up and down climbing.

This definetly was one of the 300 workouts necessary to get to 13a!

JT Kalnay 05-28-2010 04:05 PM

Re: The Shed 'O Pain
 
Friday May 28, 2010

(I have no plausible way to connect these workouts to climbing a 13)
(need to start retooling the day to day approach to training...)

Swam 500m in 11:26

Dragged 300# 300 yards
Dragged 400# 400 yards
Dragged 300# 300 yards (puked):confused:

Golfed 9 holes, was about 20 over par.

Golf after dragging big heavy things in 85 degree heat is a bad idea....

Volunteering all day tomorrow (Saturday) at Hinckley for home school kids.

Tim Babcock 05-29-2010 07:16 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with my friends. Fun.

JT Kalnay 05-30-2010 08:32 AM

Re: The Shed 'O Pain
 
Saturday May 29, 2010
Volunteer guiding at Hinckley.


Sunday May 30, 2010
Puttered about in the Shed 'o Pain.
Witnessed a 10% PR in the "Filthy Fifty", awesome job Tim.

Worked on step ups on inside and outside edges.
Worked on fingerboard step-up pullups.
Worked on rolling shoulder technique on overhanging wall.

Paleo Take Deux starts June 1.....

Tim Babcock 05-30-2010 08:36 AM

Re: The Shed 'O Pain
 
"Filthy Fifty"
For time:
50 Box jump, 24 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
33:47 Huge PR!
Thanks for the encouragement JT.

Jeffrey Fortuna 05-30-2010 06:40 PM

Re: The Shed 'O Pain
 
Sunday 5-30-2010

Run: 8.1 miles in 67minutes (about 8:30 min/mi), not bad for a scorcher. Had to stop several times for water and to get out of the sun for a minute, but still felt pretty good. The arch of my right foot was complaining about half way through. I think those shoes have had it.

Nice PR Tim! I'm going to pass on the Shed 'O Pain tomorrow in an attempt to get enough work done on the house this week so that I can go to The New next weekend.

Tim Babcock 05-31-2010 02:32 PM

Re: The Shed 'O Pain
 
Bouldered with JT at the "Shed." Sent most of my problems. JT sent his project. Pretty good session considering the heat and humidity.

Jeffrey Fortuna 06-01-2010 06:55 AM

Re: The Shed 'O Pain
 
Monday 5-31-2010

Run: 7.31 miles in about an hour (about 8:30 mi/min). I didn't plan to run this far, but I changed my route to get an extra water stop.

JT Kalnay 06-01-2010 06:55 AM

Re: The Shed 'O Pain
 
Monday May 31, 2010 (Memorial Day)
Climbing in the Shed 'o Pain with Tim.
This was definetly related to climbing a 5.13.
Walked 2 miles. Also related to climbing a 513.

Tuesday June 1, 2010 (first day of Paleo Attempt Deux)
Swam 600m in 15:30.
Swimming is related to climbing a 5.13 to the extent that it aids weight control and adds aerobic capacity.

JT Kalnay 06-01-2010 07:02 AM

Re: The Shed 'O Pain
 
[QUOTE=Jeffrey Fortuna;790968]Monday 5-31-2010

Run: 7.31 miles in about an hour (about 8:30 mi/min). I didn't plan to run this far, but I changed my route to get an extra water stop.[/QUOTE]

Nice run Jeff. Lots of nice runs. Now, about the bike.....
How about getting in ten rides b/w now and 6/20????
And at least two of them at least 30 miles?????

JT Kalnay 06-01-2010 03:37 PM

Re: The Shed 'O Pain
 
Tuesday June 1st Update

Paleo man didn't play golf, and neither did I today.
I went to the course and put the little white ball on the ground and flailed away at it, but no-one would describe it as golf.

Got a little light headed halfway through.
It was hot.
Whatever runs out when you start Paleo ran out.
Had to sit down for a while.
Earth started to spin a little faster and little off kilter.
Sat for a while longer.

Came home, wrote this note, going to bed....

JT Kalnay 06-02-2010 03:57 PM

Re: The Shed 'O Pain
 
Wednesday June 2, 2010

REST DAYYYYyyyyyyyy..........

Paleo day two, pretty painful.

Tim Babcock 06-02-2010 04:19 PM

Re: The Shed 'O Pain
 
20 campus sets on various rungs with 2 muscle ups between each set.
JT, hang in there. Things will get better. Never easy, but better.

Tim Babcock 06-03-2010 02:30 PM

Re: The Shed 'O Pain
 
OHS 95#
strict pullup (no kip)
dips
10-9-8-7-6-5-4-3-2-1
27:05

How is Jeff feeling?

JT Kalnay 06-04-2010 07:00 AM

Re: The Shed 'O Pain
 
Thursday June 3, 2010

Climbing at KC.

Right leg feels like it is ready to fall out of the hip socket.

Ate a LOT of paleo foods. Sunflower seeds are sooooooooo good.


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