Friday, May 22, 2015

Thursday - May 21

Accessory work done randomly throughout the day.

DB Curls
 10x 30, 30#

Lat. Raise
 10x 10, 12.5#

Standing Barbell Wrist Curl
 10x 95, 95, 95#
Standing Barbell Wrist extension
 10x 45, 45, 45#

Wednesday, May 20, 2015

Wednesday - May 20

Road Run
 - 3.8 miles
 - time: 29:38
 - 7:49 min/mile pace

Felt smooth and wasn't trying to push the pace, so was surprised to see sub-8min/mile.  Temperature was 60 degrees and overcast with a slight breeze so I'm sure that played a positive role.

Later in afternoon........

4 Rounds
 - Deadlift 1x 115, 185, 255, 325, 395#
 (using steel 35s only, load/unload plates myself)
 - 12' Rope climb from seated postion x 1

Total Time: 10:39

Campus Board
 - large rungs only
 - ladder 1,2,3,4,5,6,7,8,9 then 60 seconds rest x 4
 - 4 minutes rest then repeat above
 - 4 sets total
 - basically 4x4 on the campus board

Expand the Hands bands

Tuesday - May 19

Double KB Clean+ Jerk @ 28kg
 - 30 sec. On/Off x 10 sets
 - 7 reps per set

15 Minutes (EDT) - 7 sets of each
 - Renegade Row @ 24kg x 5 (r/l)
 - 18" Box Step-up @ 24kg x 5 (r/l)
 - Toes to Bar (no swinging) x 5

Truck Single-Leg Knee Tucks
 x 10, 8, 8 (r/l)

Floor ab circuit
 - 6 positions of 30 each

Tuesday, May 19, 2015

Monday, May 18, 2015



Climbed Logtown
 - 'Footloose and Fingers Free' - 5.9 sport
    - I've lead this last year and it was a good warm-up.

 - 'Beam Me Up Scotty' - 5.9 sport
    - Never been on this before and was nice to take the first lead on it.  It felt very 'Seneca-esk', ledgy but decent holds after fishing around.

Only got these 2 routes in before the rain started.  We (Taylor and I) took a break and then came back and practiced 3-piece anchor building at the base.


Climbed Logtown
 - warmed up on 'Footloose' again and then went after some harder routes.  I started after 'Nick of Time' (5.10d).  Managed the first two bolts but could figure out the sloping overhang.  This was the high-point for everyone.

 - My 3rd route attempt was 'Nightmare's Right' (5.11a).  Reached the 1st bolt smoothly, but new the 2nd was thin and balancy; took one planned fall and then a committed fall before finally attaining the necessary balance/tension to safely clip the 2nd bolt.  Spent some time trying to find the remaining moves to the big ledge and shuts but was unsuccessful today.

 - Jeff first tackled 'Coordinate Covalent Bonding' (5.11b).  We stick clipped the first bolt.  The first moves are sloping campus moves on the arete which gas you.  Jeff got just above the 3rd bolt.  I top-roped to the 3rd and was one-two moves from the shuts (it got thin and I was tired from the previous battles)

 - we finished the day with 'Beach Party' (5.8).  Kyle took first lead (her first lead on this route).  It surprised us how much the other routes took out of us, Jeff and Taylor both flailed with frustration.  I was able to lead and clean successfully.

We rapped off trees to retrieve our gear from the other routes.

Overall a great day pushing outside our comfort zones and learning.  Fingers, toes and abs are feeling it.

Friday - May 15

Mountain Bike
 - Mohican State Park
 - 24 miles
 - 7.8 mph ave
 - 3 hours 4 minutes

Downhill technique and willingness to use minimal braking is where I am making the most progress.  Two weeks til the 100-mile race.  Mental fortitude and a smooth pace will be key.

Thursday, May 14, 2015

Wednesday - May 13

4 Rounds
 - Campus board ascend large rungs x 1
 - Axle Clean + Jerk @ 175# x 2
 - Farmers Walk 60' @ 100# x 3
 - Sled Push + 70# 60' x 4

Time: 16:27

Campus rungs felt good.  Climbed the medium rungs with success and then decided to try the small rungs which I've only ever hung from.  I was successfully able to move 7 rungs.  Super pumped about climbing on the small rungs.