Wednesday, July 29, 2015

Wednesday - July 29

Road Run
 - 3 miles
 - 24:36
 - 7:56 min/mile
 - temp was in the 90s today at noon.  First mile felt smooth but the heat was felt after that.  Feet were hot by the end.

Tuesday, July 28, 2015

Find Your Outside

Seneca Rocks, West Virginia, “Go to the stop sign.  There is only one.  Turn left and then turn left again across the bridge.  We’ll be camped next to the big tree in a quarter mile.”  These were my directions for October 9-11, 2009.  My job was to show up, with a tent and sleeping bag, but even that was understood to be optional.  It was time to climb something. 

Let’s back up a bit though.  As a child, I loved being outdoors and my parents and grandparents encouraged exploring.  We were outside a lot.  I would read books and magazines about far off places and the high reaches of the mountains held a mystique all their own.  Epic tales were told about these peaks and the challenges they presented.  I needed to go.  As John Muir said, “The mountains are calling and I must go.”  But I lived in Toledo, Ohio and was active in team sports, so the mountains would have to wait. 

I was fortunate to meet Chris Rice in 2006.  Chris at 60 years old, was a retired walking US Postal carrier and had climbed around the country and world for 20 years and invited me down after a grip sport competition.  He gave me the above date and directions.  If I showed up, we’d climb.  I arrived late Friday night, set up my tent and tried to sleep with the unknown ahead of me.  Saturday morning came soon enough with a cool 30 degrees.  I rolled out of my tent and looked East.  The Seneca Rocks south summit stood highlighted in the morning light, 900ft. above where we slept.  Chris just looked at me and said, “That’s where we’re going.  Lets eat.” 

Eggs, bacon, coffee and then loaded up our packs for the 30 minute hike to the base of the climb.  Our climbing route was to be ‘Banana’ to ‘Gunsight to South Peak’, three plus pitches of climbing.  ‘Banana’ was our most technical pitch rated at 5.6, but I managed the moves with Elvis legs.  I forgot to mention I have a fear of heights, but I was committed.  ‘Gunsight to South Peak’ was easier climbing, 5.3, BUT it’s exposed with 200ft. of air under you.  I had lots of self-talk going on and kept my nose glued to the wall in front of me.  We sat on what I believed to be the smallest ledge ever as I belayed Chris across the south peak traverse to the summit. 

The guidebook states to “walk, crawl or slither” across (oh wow) 200-300ft. of open air on either side of 2ft. of rock, I slithered and shaked.  At the summit, Chris asked if I wanted to stand?  Nope, I’m good sitting.  I’ve never been so scared and so excited at the same time.  After a few pictures, we down-climbed a short section to our rappels.  Back on the ground, I could finally breathe normally again.  I was enthralled and could not wait for more. 

The explorer bug that sat dormant for years was reawaken.  The call and mystique of the outside was ever-present, and I must go.  I have now also had the ability to lead others to these magical places.  Jack Keroauc wrote in The Dharma Bums,
“Because in the end, you won’t remember the time you spent working in the office or mowing your lawn. Climb that goddamn mountain.”


So if you are tired of the confining walls and someone else’s Youtube adventure, come with me and #findyouroutside.

Monday, July 27, 2015

Sunday - July 26

Hiking w/ Kyle and Kilo
 - Wooster Memorial Park
 - 1 hour 45 minutes
 - 4.2 miles
 - 45# pack, felt much more comfortable on the shoulders today.

Friday - July 24

Mountain Bike
 - Vultures Knob
 - 5.99 miles
 - 58 minutes
 - 6.2 mph average

Felt good for a casual ride.  First time this year cleaning every climbing on this course.

Thursday, July 23, 2015

Thursday - July 23

10 minutes traversing on the bouldering wall
 - definitely still fatigued from Tuesday's campus work

Hangboard – 10 minutes (each hang done on the minute, ten minutes total)
1st. 15 second hang – Jug
2nd. 1 pullup – Round Sloper
3rd. 10 second hang – Medium Edge
4th. 15 second hang w/ 3 shrugs – Pocket
5th. 20 second hang w/ 2 pullups – Large Edge
6th. 10 second hang – Round Sloper
         5 knee raises – Pocket
7th. 4 pullups – Large Edge
8th. 10 second hang – Medium Edge
9th. 3 pullups – Jug
10th. Hang as long as you can – Round Sloper - 40 sec.

Expand-the-hands bands

Later in the afternoon.....

50 reps of each
 - 24" Box Jump
 - Pullup
 - 16kg 2-arm Swing
 - walking lunge (total steps)
 - hanging knee raise
 - 45# push press
 - back extension
 - 8kg Wall Ball
 - burpees
 - Jump rope - double unders
Total Time: 43:07

Wednesday, July 22, 2015

Wednesday - July 22

Road Run
 - 3 miles
 - time 22:48
 - 7:32 min/mile

Erg - drag factor #3
 - 20 minutes
 - 4709m
 - 2:07.4 ave/500m


Tuesday, July 21, 2015

Tuesday - July 21

10 minutes traversing on the bouldering wall
 - always at least one hand on the wall during rests.

Bench neck work
 - 3 x 10 all directions

Campus Board
 - Large Rungs x 1 rung at a time, matching each, right lead then left.
 - 4 trips up total

Ladders
 - Large Rungs
 - 1-2-3-4-5-6-7-8-9 (right then left lead)
 - 1-3-5-7-9 (right then left lead)

Expand-the-hands bands


Normal

Seven of us guys are sitting at a table listening to the band play, waiting on dinner to be served.  Burgers and beers, the finest downtown Wooster, Ohio has to offer at the First Amendment Public House.  It is Saturday night and we’ve come to relax after the day.  Nothing too unusual, until you look closer.  The seven are a collection of world-record holders in grip sport, professional arm wrestles from the US and Canada and thinking “I should have done better” (even though they won the event). 

This is not a rare occasion, nor exclusive to these seven individuals.  This happens many times a year in many locations around the world.

We, my friends and I, have frequently used the term, “the company you keep.”  This company happens to be a very highly motivated group towards physical performance.  This is where normal changes.  Normal is setting national or world records.  Normal is 170lbs. overhead with one arm.  Normal is a 600lbs. deadlift. Normal is completing an Ironman Triathlon.  This normal, is anything but normal when view by most, but it reminds me of the quote, “Show me your friends and I will show you your future.” 


If you’d like to change your idea of normal, come out to the gym sometime.  We’ll introduce you some new friends and a new normal.  Out here, “Limits are for the other people.”

Monday, July 20, 2015

Monday - July 20

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.88

Wrist Roller + Int/Ext Rotation
 3x @ 24kg

Seated Calf Raise
 10 x 70, 105, 105, 105#


Friday, July 17, 2015

Friday - July 17

Wooster Memorial Park with Kilo
 - 5.73 miles
 - 1 hour 48 minutes
 - 45# pack

Pack weight was noticeable, but so was the humidity.  Not sure what had the greater effect.

Thursday, July 16, 2015

Thursday - July 16

This mornings bodyweight is at the lowest I've been in 5 years, 223#.  Smaller portion sizes, nothing outrageous, and continued endurance training.  Preliminary goal is to get under 220# and then reassess fitness.  My heaviest bodyweight was 245#, March 2014.

10 minutes traversing on the bouldering wall
 - always at least one hand on the wall during rests.
 - continuing to use more challenging holds and movements.
 - pump doesn't begin until 6-7 minutes in.

Hangboard – 10 minutes (each hang done on the minute, ten minutes total)
 - 1 pullup added to the end of each hang
1st. 15 second hang – Jug
2nd. 1 pullup – Round Sloper
3rd. 10 second hang – Medium Edge
4th. 15 second hang w/ 3 shrugs – Pocket
5th. 20 second hang w/ 2 pullups – Large Edge
6th. 10 second hang – Round Sloper
         5 knee raises – Pocket
7th. 4 pullups – Large Edge
8th. 10 second hang – Medium Edge
9th. 3 pullups – Jug
10th. Hang as long as you can – Round Sloper - 30 sec.

Expand-the-hands bands

Later in the afternoon......

Climbed a little with a couple of college kids.  Some of the routes I once thought hard are suddenly very smooth and controlled.

Barbell Clean + Push Press
 - 30 reps @ 135#
 - time: 2 minutes 45 seconds


Wednesday, July 15, 2015

Wednesday - July 15

Road Run
 - 3 miles
 - time 23:28
 - 7:42 min/mile
 - personal best

Erg - drag factor #3
 - 20 minutes
 - 5127m
 - 1:57.0 ave/500m
 - personal best

Two personal bests despite low motivation to begin, I'll take it.

Tuesday, July 14, 2015

Tuesday - July 14

10 minutes traversing on the bouldering wall
 - did some harder holds and moves.  Happy the pump didn't start until the last 2-3 minutes
 - always at least one hand on the wall during rests.

Hercules Headstrap
 - 12kg x 10 - all 4 directions
 - 2 sets

Campus Board
 - Large Rungs x 1 rung at a time, matching each, right lead then left.
 - 4 trips up total

Campus Board
- reaches w/ match (both arms lead), Large rungs
 - 1-3
 - 1-4
 - 1-5, missed left lead, success on right, success on left.

Expand-the-hands bands


Later in afternoon.....

20" Step-up @ 28kg (r/l)
 x 8, 8

Renegade Row @ 28kg (r/l)
 x 8, 8

Hanging Leg Raise
 x 8, 8

No motivation for the clock in the afternoon.  Glad I did something.  Super happy with the climbing performance this morning.

Monday, July 13, 2015

Monday - July 13

Recumbent Bike
 - 30 minutes
 - level 6/20
 - distance 7.66

Wrist Roller + Int/Ext Rotation
 3x @ 20kg

Sunday, July 12, 2015

Saturday - July 11

Mountain Bike 
- Mohican State Park with Jim
- 10 miles trails, 7 miles road. 17.35 total
- 2 hours 24 minutes 


Friday, July 10, 2015

Friday - July 10

21-15-9
 - Barbell Thruster @ 95#
 - Pullup - no kipping
Time: 8:10

Hike with Kilo at Wooster Memorial Park
 - 5.65 miles
 - 33.5# pack, everything but the rope and rack for Longs Peak.
 - 1 hour 43 minutes

Thursday, July 9, 2015

Thursday - July 9

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
 - Deadlift
 - Hang Clean
 - Push Press
 - all @ 185#
Time: 26:14

Later in afternoon......

10 minutes traversing on the bouldering wall
 - did not leave the wall, last 4-5 minutes was managing the pump.
 - always at least one hand on the wall during rests.

Hangboard – 10 minutes (each hang done on the minute, ten minutes total)
1st. 15 second hang – Jug
2nd. 1 pullup – Round Sloper
3rd. 10 second hang – Medium Edge
4th. 15 second hang w/ 3 shrugs – Pocket
5th. 20 second hang w/ 2 pullups – Large Edge
6th. 10 second hang – Round Sloper
         5 knee raises – Pocket
7th. 4 pullups – Large Edge
8th. 10 second hang – Medium Edge
9th. 3 pullups – Jug
10th. Hang as long as you can – Round Sloper - 30 sec.

Wednesday, July 8, 2015

Wednesday - July 8

Road Run
 - 3 miles
 - time 25:34
 - 8:19 min/mile

Erg - drag factor #3
 - 20 minutes
 - 5067m
 - 1:58.4 ave/500m
 - first 7 minutes were between 2:08-2:12 pace, remaining 13 minutes were between 1:49-1:52 pace

Run lacked motivation to get going but kept it steady and moderate.  Row started the same but then got motivated to finish 5000m within my timeframe. 

Tuesday, July 7, 2015

Tuesday - July 7

10 minutes traversing on the bouldering wall
 - did not leave the wall, last 4-5 minutes was managing the pump.
 - always at least one hand on the wall during rests.

Hercules Headstrap
 - 12kg x 10 - all 4 directions
 - 2 sets

Campus Board
 - Large Rungs x 1 rung at a time, matching each, right lead then left.
 - Medium Rungs x 1 rung at a time, matching each, right lead then left.

Double KB Clean + Push Press
 - 30 sec. Work/Rest x 10 sets
 - 28kg
 - 6 reps per set

Adding in neck work.  Had my neck go out mid pitch of climbing this past weekend.  Neck wasn't strong enough for the rack and backpack with climbing.

Monday - July 6

Wrist Roller + Int/Ext Rotation
 3x @ 20kg