Category Archives: Training

Bishop- Intermezzo… a.k.a. Smackdown

In 5 hours of bouldering I’ve never been shut down on so many v0 and v1 problems.
I rewarded my weak bouldering performance with my first in-field kettlebell workout, which was surprisingly awful after 10 days away from the kook-aid.
And then the incessant washboard roads caught up with the Jetta. At least it’s lighter now?


Training: Benchmark

As I develop my athletic abilities further, I like having a few fall back workouts that I can do regularly to gauge my performance.  Today’s session will likely be one of those routines, as it works most major muscle groups.

Warmup: 3 Rounds-
100 single jump rope
10 air squats
20 static press, 15# DB
5 wall squats

Grind: 3 Rounds-
3 TGUs with 35# KB, each arm
3 Ankles to bar
9 Deadlifts with 75# (40# KB plus 35# KB)

WOD: 30 seconds work, 30 seconds rest, as many reps as possible for each exercise.  Do five rounds of each exercise before moving on to the next movement.  Rest 90 seconds between movements.
40# KB swing- 17, 18, 18, 18, 18  (goal: 25 each set), rest holding KB.
40# KB squat- 15, 18, 18, 18, 18 (goal: 25 each set), rest holding KB
40# KB situp- 9, 10, 10, 10, 10 (goal: 15 each set), rest with KB on chest to restrict breathing.
Pushups, strict form- 18, 18, 15, 12, 13 (goal: 20 each set), rest in plank position.
Ankle to bar, no kipping- 7, 6, 6, 5, 6 (goal: 9 each set), rest on feet.

For a good time...

Clearly, there is work to be done and room to improve.

Do Something

This is one of those posts that I don’t know how to write, but feel compelled to publish anyways.

I’d like to give a shout out to a friend and mentor. My friend John coaches the early Tuesday and Thursday workouts (I mentioned these here)that I attend at Crossfit Fort Vancouver– he is also an incredibly hardworking athlete, professional, father, and husband. In the few years that I have known him, his climbing and training ethic has helped shape my own. Last weekend, John and his partner were the only two people to fly into the Alaska Range during the 2010-2011 winter season to nab the second ever winter ascent of Mt. Huntington (12,240′). Read his trip report with photos on– congratulations my friend. “The work is the reward“, and the rewards are big.

“You become who you hang around.” (Mark Twight)
His example reminds me to pay special attention to the people in my life that drive me to be better. I am sincerely grateful for the many people I have the privilege to hang around. Ask yourself the hard questions, chase the illusive answers, follow the footsteps when you are lost, and break trail when you are inspired. Most importantly- get up in the morning and do something that you care about. Thanks for the push John.

What are you going to do when the day dawns?

What We Need

I sat down with a friend from the gym that I train at and at one point asked her “why do you show up and workout really hard?”

She replied “I found that it’s just what I need to do.  It sucks, but we need it.” I couldn’t agree with her more.

I’ve been thinking about my training a lot lately.  Am I really stronger than at other points in my life?  Is the training doing what I want for me?  Why do I get up really early in the morning and push myself really really hard, often at unpleasant tasks on a regular basis?  I have a sneaking suspicion that my family and some friends think I may be nuts.  I look at the training I do in the gym and believe in its quality, and am excited about how it makes me feel.  I’m seeing that my gym training correlates well to my outdoor activities, and I enjoy them more because of it.  Beyond being physically stronger, the training I have been doing has made me mentally stronger, and in some sense, spiritually stronger.  I haven’t been climbing a lot lately, but when I’ve climbed, I’m climbing stronger than ever, and I like it.    I’m pushing harder and doing more, but it doesn’t feel that much harder.  I look and feel great, and feel like I am investing in my future long term health.  All things that validate my training.

But with all that said, there’s an underlying question.  My friend hit it on the head- she and I, and the people we train with, we need this- why?  The work we do in the gym is unpleasant- many people would look at the work done and wouldn’t be interested in participating.  None of us are exceptionally strong, none of us are sponsored athletes, and frankly, few if any of us would really measure up on the grand scale of true elite fitness.  And yet, most always, we all get out of bed well before the workday starts to show up to a cold box to give the best we have to the tasks at hand.  I feel lucky to train with a group of people that are willing to push really hard.  Crossfit seems to drive this in a large group of people, but I would venture to guess that our sessions are even on the far end of the normal spectrum of crossfit athletes.  The exercises are not necessarily the difference- the participants and the coaching are the unusual part.  Coaches that are willing to put a brutal workout on the board, and a group of people that are willing to pursue the perscription with exceptional tenacity.  We push each other, we inspire each other, and we suffer with each other.  For those of us who truly feel we ‘need’ this, the need is a part of who we are, and the need itself may just be reason enough.

To the 5:30am crew at Crossfit Fort Vancouver- thank you, I am really going to miss our sessions together.  I will remember them as I train, climb, and travel this year.

Work done at 5:30am this morning. My times are in the column on the right.

“Right now, just go be you- do whatever it is that you need to do to just be you.”  (Soren Spies)

2011.02.05 Training

Garage Crossfit with Dustin- still sore from accumulation squat workout on Thursday. (435 squats @38#)

2 Rounds- 100 single jump rope, 5 wall squats, 10 air squats, 10 passthrus, 40 second deadhang.

Then, for time:
50 air squats
40 pushups
30 weighted situps (10#)
20 pistols (each leg)
10 one arm pushups (each arm)

Cool Down:
50 air squats