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Old 06-26-2010, 06:03 PM   #291
Jeffrey Fortuna
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Re: The Shed 'O Pain

Saturday 6-26-2010

Climbed at Hinkley with Kerry. I forgot my climbing shoes, so I just did Burnout, The Crack and Buzzard in my aproach shoes. It was a good forearm workout. I only fell once.

Swim:
45 minutes open water at Munroe Falls Park.
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Old 06-27-2010, 08:09 AM   #292
Tim Babcock
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Re: The Shed 'O Pain

15 Deadlifts 135#
15 Push Ups
10 Rounds
16:38 PR
Tough!
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Old 06-27-2010, 04:07 PM   #293
Jeffrey Fortuna
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Re: The Shed 'O Pain

Sunday 6-27-2010

Brick:
33.75 mi bike in 2:07:17, 15.9 mph avg
4.58 mi run in38:09, 8:18 min/mi pace

I had to stop a couple of times during the run for water and to get out of the sun.
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Old 06-28-2010, 07:44 AM   #294
Tim Babcock
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Re: The Shed 'O Pain

Bouldered Today:
Warm Up
3 TGU's each arm 10-20-35-45-53
5 Burpees
Boulder Problem
5 Rounds

15 additional Problems with...
5 X 12 GHD Situps
5 X 12 Hip Extensions

Elbow RX afterwards.

NRG Wednesday and Thursday
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Old 06-28-2010, 07:00 PM   #295
Jeffrey Fortuna
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Re: The Shed 'O Pain

Monday 6-28-2010

Swim:
10x front crawl 25 m hard, 25 m recover in 25:16 (min:sec)
10x front craw 50 m, breaststroke 50 m in 30:28 (min:sec)

Climb:
Bouldered with Brad at Lifetime. Did all of our problems.
These problems are getting to easy; it's time to set some new ones. They had a bouldering comp last weekend and used most of our problems (except the really hard ones) for the comp.
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Old 06-29-2010, 08:58 AM   #296
Tim Babcock
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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
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Old 06-29-2010, 11:38 AM   #297
JT Kalnay
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Re: The Shed 'O Pain

Tuesday June 29, 2010

Back on the grid after a long and long needed trip out west.

Climbed well above my grade, which I guess makes it my grade now, including some remarkable sends.

Visited old friends and made some new friends.

Ate whatever people put on my plate and didn't weigh myself for 2 weeks. Only "exercise" was hiking and climbing every day but one. Ended up losing one pound.

Here's a funny story from the trip....

While out west, there was a really steep trail to get to a climb.
It went straight up/down a slippery sandy path from a creek/river to the vertical face. After crossing the creek/river, I decided to "climb" the trail b/c it was loose and my partner for the day was was even older and less steady on her feet than me. While "climbing" the trail, three "climber dudes" passed me and disrespected me and my partner for roping up for the "approach". We finally got to the climbing area and the dudes were on the 5.9 warmup we wanted to start on. So we sat and rested and nibbled on clif bars and waited. Finally, after a half an hour, they bailed on the 5.9 warmup b/c they couldn't do it. My 68 year old partner and I roped up and both ran laps on the 5.9. This did not compute for the climber dudes. It really didn't compute when I then climbed the neighbor 5.10 and the neighbor 5.11a, on trad, on lead!!!! Now, I know you know that I don't lead, and that I don't even climb 5.11, but you know what I get like when people disrespect me or my friends. The climber dudes were now busy getting high and decided to start disrespecting us again, even though we climbed harder than they did. We ignored them, smug in our satisfaction of having shown them up. Then it was time to leave. So I decided to rappel the trail. This sent the now stoned climber dudes into laughing fits. I did not hold this against them when two of the three fell on the trail while I was rappelling, and even provided assistance from my meager first aid supplies. After fixing up a twisted ankle and a cut on a forearm we left them on the climbing trail side of the creek/river. They may still be there for all I know... Anyway, that's one of the funny stories from the trip. After a week or so of recovery, I will start exercising again.

Notable sends:

The Nose, at The Y, near Los Alamos New Mexico
The Notch, at The Y, near Los Alamos New Mexico
Mad Bolter, at West Rock, at Tres Piedras
How Ed Lost His Mind, at West Rock, at Tres Piedras
Ground Up, at West Rock, at Tres Piedras
Dirty Diagonal, at Mosaic Wall, at Tres Piedras
Grandpa's Day Out, at The Nursing Home, at Boulder Canyon
Aricept, at The Nursing Home, at Boulder Canyon
Animation (Jaycene's Dream), at Animal World, at Boulder Canyon
Dry Run, at Lower Right Bowling Alley, at Boulder Canyon
Happy Ending, at Lower Right Bowling Alley, at Boulder Canyon
Father Figure, at Lower Right Bowling Alley, at Boulder Canyon
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Old 06-29-2010, 11:57 AM   #298
JT Kalnay
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Re: The Shed 'O Pain

Jeff,

Congratulations on your amazing result in the Olympic Tri at Maumee Bay. You worked very hard on your swimming and really applied yourself to your training. The results speak for themselves. Congratulations again.

Tim,
Good luck at the NRG. After doing Burnout in your approach shoes, Rouche Motion should be an on-sight!

Norm,
Congratulations on starting to CrossFit. Be careful about your joints in the beginning. Good luck.
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Old 06-29-2010, 06:03 PM   #299
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Re: The Shed 'O Pain

Tuesday 6-29-2010
Run:
7.4 mi in 59:34, (about 8 min/mi pace)
I'm finally starting to feel better on my runs. I'm still stiff starting out, but I start to loosen up a bit after a mile. Funny, I saw very little improvement until I ditched the heart rate monitor and zone training advice and just ran how I felt, concentrating on upping my milage. If I can keep this up for the rest of the season and maintain through the winter, I may actually be able to do The Revco next May.
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Old 06-30-2010, 06:46 AM   #300
JT Kalnay
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Re: The Shed 'O Pain

Wednesday June 30th, 2010

Swam 4x200m, last one in 4:12.
It's amazing how much oxygen there is in Cleveland after two weeks above 6,000 feet and one week above 8,000 feet out west!

Lydiard didn't have an electronic heart rate monitor.....
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