Training: 1) Yoga
2) Technique
Notes: Start of a new cycle. Mixing in "Light Days."
#1 I use Robb Wolf's simple test - "Does X make you look, feel, and perform better?" In the case of yoga, climbing, and me, the answer is YES. Good enough. #2 Any feet climbing on the easier problems from the competition. Any feet allows me to use the best technique I have, instead of the best technique the routesetter has.
Showing posts with label Cross-training. Show all posts
Showing posts with label Cross-training. Show all posts
Dec 6, 2010
Nov 25, 2009
Robotripping
Training: 1) Technique, Crack, Hands, Thin Hands, Fingers, 20 minutes
2) Flash, Distillation, 15 minutes
3) Work, Hard Problems, 15 minutes
4) Treadwall, Long Intervals, 1:1
5) Sited Muscle-ups, 3X4
6) 1-legged deck squats, 3X4
7) Plank stars, 3X1
8) 3 rounds
Weighted sit-ups, 45lbs, 10 reps
Reverse wrist curls, 12lbs, 10 reps
9) 3 rounds
Sited Russian Twist, Light kb, 10 reps
Shoulder Scarecrow, 5lbs, 4 reps
10) 1-arm pull-ups, light band assisted, 3X3
Bonus - I went back in the evening to "crag" with my girlfriend and still could flash their 12s.
2) Flash, Distillation, 15 minutes
3) Work, Hard Problems, 15 minutes
4) Treadwall, Long Intervals, 1:1
5) Sited Muscle-ups, 3X4
6) 1-legged deck squats, 3X4
7) Plank stars, 3X1
8) 3 rounds
Weighted sit-ups, 45lbs, 10 reps
Reverse wrist curls, 12lbs, 10 reps
9) 3 rounds
Sited Russian Twist, Light kb, 10 reps
Shoulder Scarecrow, 5lbs, 4 reps
10) 1-arm pull-ups, light band assisted, 3X3
Bonus - I went back in the evening to "crag" with my girlfriend and still could flash their 12s.
Nov 15, 2009
Volume over Reason
Training: 1) Open hand, 1-arm hang, Large Edge
2) Open hand, 1-arm switches, Flat Sloper
3) 1/2 crimp, System board ladder, #2
4) Circuit of hard problems, all repeats, 30 minutes
5) 7 rounds
Rowing, 30 on/30 off
Notes: 3rd day on but felt fine. The last two days were diagnostic and found I should deprioritize full crimp training. I didn't push too hard but still got a dose. I want to stabilize the new 1-arm training before pushing to the next level. Compare #3 to full crimping.
I throw in some high intensity interval training, HIIT, #5 at the end. (Sidenote - I pull like a mother from all the Oly training.) I have been doing Steady State, SS, cardio on "rest" days in an effort to lose some weight. Along with tightening up my diet, I have lost 5 pounds since my final Weightlifting Competition. My goal is to lose another 5 pounds by the start of my Thanksgiving roadtrip.
2) Open hand, 1-arm switches, Flat Sloper
3) 1/2 crimp, System board ladder, #2
4) Circuit of hard problems, all repeats, 30 minutes
5) 7 rounds
Rowing, 30 on/30 off
Notes: 3rd day on but felt fine. The last two days were diagnostic and found I should deprioritize full crimp training. I didn't push too hard but still got a dose. I want to stabilize the new 1-arm training before pushing to the next level. Compare #3 to full crimping.
I throw in some high intensity interval training, HIIT, #5 at the end. (Sidenote - I pull like a mother from all the Oly training.) I have been doing Steady State, SS, cardio on "rest" days in an effort to lose some weight. Along with tightening up my diet, I have lost 5 pounds since my final Weightlifting Competition. My goal is to lose another 5 pounds by the start of my Thanksgiving roadtrip.
Oct 16, 2009
Power Hoisting
Training: 1) Ladder, Medium Rungs, 1-4-6
1-4-7(f)
1-3-6
(2) Ladder, Small Rungs, 1-4-5
(3) Doubles, Large Rungs, 1-4-7
rest 10 minutes
(4) Flash, problems, 20 minutes
(6) Press, 130, 3X5
rest 3 minutes between sets
2) 3 rounds
Corkscrew, 45, 10 reps
Hang open hand, lowest edge on Metolius Simulator*, 7-10s
* Metolius Simulator is hung on 35 degree wall. I'll explain in a future post.
1-4-7(f)
1-3-6
(2) Ladder, Small Rungs, 1-4-5
(3) Doubles, Large Rungs, 1-4-7
rest 10 minutes
(4) Flash, problems, 20 minutes
(6) Press, 130, 3X5
rest 3 minutes between sets
2) 3 rounds
Corkscrew, 45, 10 reps
Hang open hand, lowest edge on Metolius Simulator*, 7-10s
* Metolius Simulator is hung on 35 degree wall. I'll explain in a future post.
Notes: Putting up FAs was the warm up for real climbing, i.e. campusing. Finally, the Babylonian Exile is over. The hangboard was moved, meaning I can campus without hitting my nuts. Time to get STRONG!! I still suck on pulling through, but my fingers feel strong.
Flashing was a mental challenge after the campusing took the most of the power juice. The rehab for my shoulder is almost done, #6. I finished the day with some abs and deadhangs.
Aug 23, 2009
A Fifth of Beethoveen
Objective: Climbing Strength, Climbing Endurance, Gymnastics
Warm-up: 1) 30 move traverse
2) Flash problems V3-V9
Training: 1) Campus
Large Rungs 1-4-6/7
Medium Rungs 1-4-5
Large Slopers 1-3-5
1-4
Medium Slopers 1-3-4
1-3-5(f)
2) 2 rounds per hand
Campus
Medium Rungs
1-4-1 X 5
3) Continuous climbing, 5.8/5.9, 20 minutes
4) Practice Gymnastics
shoulder rolls, forward rolls, handstand roll out, L-sit walk backwards, deck squats, single leg deck squats, planche flat tuck, air baby, horizontal middle split hold (HMSH)
Cooler than outside, but still not optimal
Big Sloper, Medium Sloper, Ridiculous Sloper, Large Rung
Movement's Unusable Ring Setup
Campus Sloper
Fun
Campus Sloper
Fail
Notes: It was too hot in Boulder to crank outside so I took the training session inside at Movement. Their campusboard is pretty good. I got to play on the slopers (one of my limiters). I did a quick ARC session, I haven't had the facilities do lately. It felt very easy. They have a nice padded area, perfect for gymnastics practice. The major downside is the "fitness room" does not have a pull-up bar or dip station. It does have a horrible ring setup.
Warm-up: 1) 30 move traverse
2) Flash problems V3-V9
Training: 1) Campus
Large Rungs 1-4-6/7
Medium Rungs 1-4-5
Large Slopers 1-3-5
1-4
Medium Slopers 1-3-4
1-3-5(f)
2) 2 rounds per hand
Campus
Medium Rungs
1-4-1 X 5
3) Continuous climbing, 5.8/5.9, 20 minutes
4) Practice Gymnastics
shoulder rolls, forward rolls, handstand roll out, L-sit walk backwards, deck squats, single leg deck squats, planche flat tuck, air baby, horizontal middle split hold (HMSH)
Cooler than outside, but still not optimal
Big Sloper, Medium Sloper, Ridiculous Sloper, Large Rung
Movement's Unusable Ring SetupCampus Sloper
Fun
Campus Sloper
Fail
Aug 13, 2009
Biblical Capitalism
Objective: Climbing Technique
Training: 1) Technique, Various Cracks, 30 minutes
2) Project, 12+, 4 solid tries
3) 4 rounds
250m, row
40 push-ups
rest 1:00 between rounds
Training: 1) Technique, Various Cracks, 30 minutes
2) Project, 12+, 4 solid tries
3) 4 rounds
250m, row
40 push-ups
rest 1:00 between rounds
Think about this next time you're training or projecting.
Notes: Still deloading. I want the local fall season to start. I tried another person's beta on an indoor project. I keep learning the same lessons again and again. I SHOULDN'T TAKE OTHER PEOPLE'S BETA. I know my body better than they do.
May 2, 2009
The Old Bait & Switch
Objective: Technique
Warm-up: Practice the Foundational Movements of CrossFit for 60 minutes
Training: 5 rounds
5 Medicine ball cleans, 20lbs
10 pushups
Time: 1:41
Notes: Remember how I said that I could plan my training because the local affiliate posted the workout the night before. That plan back fired today. The NorCal Regional qualifier workouts (both of them) were posted for today. When I got there the trainers and some members were finishing it up. Weird. Was I an hour late? No. That workout wasn't for the masses.
The masses got to practice the Foundational Movements of CrossFit. It was good experience. I have never received formal instruction on them, and I think it is important to drill the fundamentals. I learned that my hips are too low at start the deadlift. It comes from being self taught, not being able to see my own ass, and Oly lifting (which has a different starting position).
Here is my breakdown of the movements:
1. Air Squat - Great. FUNDAMENTAL. Hammer it all the time.
2. Front Squat - Personally, I like it because of Oly lifting. However, I have never seen a new trainee have the flexibility to do one with enough load to get a response. I would have newbies air/back squat and move to front squat as quickly as possible. CrossFit teaches the movement with a PVC, ridiculous. My front squat is okay, but my elbows don't go the right place with a PVC. The trainer kept having to correct my elbows. Put people under a bar. It will allow them to show proper form or actively stretch them.
Elbows in the right spot with 90K on the bar in a competition.
Warm-up: Practice the Foundational Movements of CrossFit for 60 minutes
Training: 5 rounds
5 Medicine ball cleans, 20lbs
10 pushups
Time: 1:41
Notes: Remember how I said that I could plan my training because the local affiliate posted the workout the night before. That plan back fired today. The NorCal Regional qualifier workouts (both of them) were posted for today. When I got there the trainers and some members were finishing it up. Weird. Was I an hour late? No. That workout wasn't for the masses.
The masses got to practice the Foundational Movements of CrossFit. It was good experience. I have never received formal instruction on them, and I think it is important to drill the fundamentals. I learned that my hips are too low at start the deadlift. It comes from being self taught, not being able to see my own ass, and Oly lifting (which has a different starting position).
Here is my breakdown of the movements:
1. Air Squat - Great. FUNDAMENTAL. Hammer it all the time.
2. Front Squat - Personally, I like it because of Oly lifting. However, I have never seen a new trainee have the flexibility to do one with enough load to get a response. I would have newbies air/back squat and move to front squat as quickly as possible. CrossFit teaches the movement with a PVC, ridiculous. My front squat is okay, but my elbows don't go the right place with a PVC. The trainer kept having to correct my elbows. Put people under a bar. It will allow them to show proper form or actively stretch them.
Elbows in the right spot with 90K on the bar in a competition.3. Overhead squat - Good movement (Oly bias). Very difficult to get newbies to do it. I would introduce way later.
4. Shoulder press - Great movement. CrossFit should do it more. Everyone should do it more.
5. Push press - Okay. CrossFit loves their metabolic conditioning, and this works well for it.
6. Push jerk - Not great. No one does this in real life. Most Oly lifters don't do it, they split jerk. It is very hard to get newbies to do it. I would definitely not teach new lifters the movement.
7. Deadlift - Arguably the best movement. Everyone should know how to pick heavy stuff off the ground. I would teach it first.
8. Sumo deadlift high-pull - Silly. CrossFit doesn't teach the sumo deadlift, which might be better for some body types. CrossFit doesn't teach people how to upright row. However, it puts them both together. Through the process teaches people to bend their arms to get things up to their shoulders, possibly interfering with teaching the clean. Should it be on the path to athletic development?
9. Medicine ball clean - Okay. It tricks people into Oly lifting. For some reason, people freak out when you put a barbell in their hand. The med ball clean is very hard for newbies to learn. I would save it for way later. Immediately after they show some competence, put them under a bar.
The workout was made up on the spot, not the most efficient training for anyone. It was the shortest workout I have ever done. It was a punch in the arm when I expected a kick in the nuts. I'm going to have to kick myself in the nuts later.
4. Shoulder press - Great movement. CrossFit should do it more. Everyone should do it more.
5. Push press - Okay. CrossFit loves their metabolic conditioning, and this works well for it.
6. Push jerk - Not great. No one does this in real life. Most Oly lifters don't do it, they split jerk. It is very hard to get newbies to do it. I would definitely not teach new lifters the movement.
7. Deadlift - Arguably the best movement. Everyone should know how to pick heavy stuff off the ground. I would teach it first.
8. Sumo deadlift high-pull - Silly. CrossFit doesn't teach the sumo deadlift, which might be better for some body types. CrossFit doesn't teach people how to upright row. However, it puts them both together. Through the process teaches people to bend their arms to get things up to their shoulders, possibly interfering with teaching the clean. Should it be on the path to athletic development?
9. Medicine ball clean - Okay. It tricks people into Oly lifting. For some reason, people freak out when you put a barbell in their hand. The med ball clean is very hard for newbies to learn. I would save it for way later. Immediately after they show some competence, put them under a bar.
The workout was made up on the spot, not the most efficient training for anyone. It was the shortest workout I have ever done. It was a punch in the arm when I expected a kick in the nuts. I'm going to have to kick myself in the nuts later.
Apr 18, 2009
Bulimia is my training metric. Anorexia is my training diet.
Objective: Cross-Training
Warm-up: Burgener Warm-up
Training: 5 rounds for time, but a 12 minute cut off
10 power snatches, 115lbs
20 wall balls, 20lbs
(4 rounds plus 5 snatches)
Begining of the Workout
The Rx'd weight is very light for me so I choose to muscle Snatch (it is quicker) and drop the weight (it is easier).
Post Workout Happy Place
Notes: I'm injured (no serious climbing training), and its raining (no bolting). That means it is time for CrossFit. This workout is one of the practice events for the CrossFit Games. I love CrossFit, but I just think it could be better.
First - The only official warm-up is going up and down with a PVC pipe. That is not a complete warm-up for snatching 115. The coaches did not suggest an additional warm-up. I finished warming up on my own.
Second - I don't think the person that wrote the workout actually did it. NOONE in the gym finished it in the allotted 12 minutes. I was one of the closest to finishing it. That is why I can't join a CrossFit gym. There are some really wacky workouts that I don't think are good methods for developing fitness.
Third - No matter how much anyone's form deteriorated, the coaches did not stop them or reduce the weights. It was completely about finishing the workout with the quickest time.
I had fun, and the people are great. I just think the methods could be improved.
Bonus: T-nation article about CrossFit. That draws similar conclusions.
Warm-up: Burgener Warm-up
Training: 5 rounds for time, but a 12 minute cut off
10 power snatches, 115lbs
20 wall balls, 20lbs
(4 rounds plus 5 snatches)
Begining of the Workout
The Rx'd weight is very light for me so I choose to muscle Snatch (it is quicker) and drop the weight (it is easier).
Post Workout Happy PlaceFirst - The only official warm-up is going up and down with a PVC pipe. That is not a complete warm-up for snatching 115. The coaches did not suggest an additional warm-up. I finished warming up on my own.
Second - I don't think the person that wrote the workout actually did it. NOONE in the gym finished it in the allotted 12 minutes. I was one of the closest to finishing it. That is why I can't join a CrossFit gym. There are some really wacky workouts that I don't think are good methods for developing fitness.
Third - No matter how much anyone's form deteriorated, the coaches did not stop them or reduce the weights. It was completely about finishing the workout with the quickest time.
I had fun, and the people are great. I just think the methods could be improved.
Bonus: T-nation article about CrossFit. That draws similar conclusions.
Mar 16, 2009
Tequila Lesbian
Objective : Cross-training
Warm up: 3 rounds
row 500m (1:47, 1:47, 1:47)
rest as needed
Training: (1) Back Squat
275 X5
295X4
295X1
(2) "Cindy Light"
As Many Rounds As Possible (AMRAP) in 10 minutes (11 rounds)
5 pull-ups
10 push-ups
15 squats
Heartbeaker
Notes: Since I'm only training climbing endurance, a little extra cross-training won't screw with it. I think CrossFit is the best cross-training program out there. I cheated and looked at the affiliate's website to make sure the WOD wasn't wacky. This is my favorite flavor of the Koolaid, a high volume session with a strength component. I haven't back squatted heavy fives in a long time. I blew my load on the second set (it happens with random training). My diet was very bad (for me) last three days because I had guests visiting. I could feel it on "Cindy Light". I got "gassed." I usually never get "gassed." It is good motivation to rebuild my foundation.
Warm up: 3 rounds
row 500m (1:47, 1:47, 1:47)
rest as needed
Training: (1) Back Squat
275 X5
295X4
295X1
(2) "Cindy Light"
As Many Rounds As Possible (AMRAP) in 10 minutes (11 rounds)
5 pull-ups
10 push-ups
15 squats
Heartbeaker
My first 2 rounds of "Cindy"
Notes: Since I'm only training climbing endurance, a little extra cross-training won't screw with it. I think CrossFit is the best cross-training program out there. I cheated and looked at the affiliate's website to make sure the WOD wasn't wacky. This is my favorite flavor of the Koolaid, a high volume session with a strength component. I haven't back squatted heavy fives in a long time. I blew my load on the second set (it happens with random training). My diet was very bad (for me) last three days because I had guests visiting. I could feel it on "Cindy Light". I got "gassed." I usually never get "gassed." It is good motivation to rebuild my foundation.
Jan 27, 2009
I am Brian's Wasted Time
Objective : ? (maybe Cross-training)
Warm-up : Crossfit warm-up X3
Training : (1) 21-15-9
Kettlebell snatch, 55lbs, left arm
Kettlebell snatch, 55lbs, right arm
Burpees
Time : 8:24
(2) 1 RM, clean, 185 (easy), 205 (fail)
Notes : Went to the local CrossFit affiliate to check out another class. Everyone else was 10-20 minutes late for the class. The CFWU does nothing for me. It is not physically hard nor do I practice any technical skills. After I finished the workout, I sat around and did nothing for 7-9 minutes until everyone else finished their workouts. Then, I did my skill work and heavy lifting after I'm tired. I value my workouts and my workout time. Similar to my old CA afffliate, I don't get the same feeling from this Crossfit affiliate.
Warm-up : Crossfit warm-up X3
Training : (1) 21-15-9
Kettlebell snatch, 55lbs, left arm
Kettlebell snatch, 55lbs, right arm
Burpees
Time : 8:24
(2) 1 RM, clean, 185 (easy), 205 (fail)
Notes : Went to the local CrossFit affiliate to check out another class. Everyone else was 10-20 minutes late for the class. The CFWU does nothing for me. It is not physically hard nor do I practice any technical skills. After I finished the workout, I sat around and did nothing for 7-9 minutes until everyone else finished their workouts. Then, I did my skill work and heavy lifting after I'm tired. I value my workouts and my workout time. Similar to my old CA afffliate, I don't get the same feeling from this Crossfit affiliate.
Jan 14, 2009
Three-A-Days
Objective : Climbing Power Endurance/Cross-Training
Training : (1) Power Hour, aka 1 hour of continuous bouldering
(2) 1-7-1 breathing ladder, thrusters, 95 lbs
(3) 7 rounds
30 on/ 30 off
row
(4) 5 rounds
triples, pull-ups, 75lbs
triples, jack knife front lever
(5) 5 rounds
10 one arm swing, right, 1 pood
10 one arm swing, left, 1 pood
10 two arm swing, 1 pood
rest 45s
(6) 3 rounds
10 back extension, 45 lbs
10 shoulder scarecrow
Notes : After work, I went back to the gym. It was a zoo. I couldn't even down climb during the Power Hour because some ripper would be on the start the problem. I'm only hitting the weight room 2x a week, one strength session and one power endurance session. The room starting spinning during the swings. Kinda of fun.
Training : (1) Power Hour, aka 1 hour of continuous bouldering
(2) 1-7-1 breathing ladder, thrusters, 95 lbs
(3) 7 rounds
30 on/ 30 off
row
(4) 5 rounds
triples, pull-ups, 75lbs
triples, jack knife front lever
(5) 5 rounds
10 one arm swing, right, 1 pood
10 one arm swing, left, 1 pood
10 two arm swing, 1 pood
rest 45s
(6) 3 rounds
10 back extension, 45 lbs
10 shoulder scarecrow
Notes : After work, I went back to the gym. It was a zoo. I couldn't even down climb during the Power Hour because some ripper would be on the start the problem. I'm only hitting the weight room 2x a week, one strength session and one power endurance session. The room starting spinning during the swings. Kinda of fun.
Jan 6, 2009
White Mocha with Protein
Objective : Cross-training
Warm-up : Standard CrossFit Warm-up
Training :
Three rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Time - 12:30
Notes : I visited the local CrossFit afflilate. It is better than my old local one in CA. I don't know if I'm sold on it. I hate the standard warm-up. It is a joke. On the other hand, that work-out is no joke. I thought about quitting at one point and couldn't breathe normally for 10 minutes. It is from CrossFit.com. CrossFit.com's workouts are the most effiecient use of gym I have found. The local place's schedule is 5 days on/ 2 days off. That is a lot of practice at CrossFit. I don't want to get better CrossFit. In addition, 5 days on is a watered down version of Crossfit. I rather have my straight shots. Also, I can't workout whenever I want. I love my Sunday workouts after climbing trips.
Warm-up : Standard CrossFit Warm-up
Training :
Three rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Time - 12:30
Notes : I visited the local CrossFit afflilate. It is better than my old local one in CA. I don't know if I'm sold on it. I hate the standard warm-up. It is a joke. On the other hand, that work-out is no joke. I thought about quitting at one point and couldn't breathe normally for 10 minutes. It is from CrossFit.com. CrossFit.com's workouts are the most effiecient use of gym I have found. The local place's schedule is 5 days on/ 2 days off. That is a lot of practice at CrossFit. I don't want to get better CrossFit. In addition, 5 days on is a watered down version of Crossfit. I rather have my straight shots. Also, I can't workout whenever I want. I love my Sunday workouts after climbing trips.
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