Sunday 28-Feb-10, 08:00 Huntsville state park

Hiking 3.5 hours/>7mi with 60 lb pack

Friday 26-Feb-10, 17:30 Texas rock gym

Indoor climbing 3 hrs. +/- 12 routes

Saturday 27-Feb-10, 10:00 CFTW

4 miles running

bench 3 x 8 135lbs
bench 3 x 6 115lbs with chains

3 x slosh pipe walk 50'

100 KB snatch (40lbs) - 4min2sec

Thursday 25-Feb-10, 18:00 CFTW

3 x 15 pull ups

A1. 3 x Alternating arm bench press (50lbs first two, 60lbs last)
A2. 3 x Row as fast a possible 200m (35s each set)

B1. 3 x Alternating overhead dumbbell press (30lbs)
B2. 3 x Jump rope x 200

Wednesday 24-Feb-10, 18:00 CFTW

3 x 5 box squat (185lbs)

3 x 8 side steps

Alternating:
3 x 20 BB weighted lunge (95 lbs)
3 x 12 RDL (40 lb dumbells)

10,9,8.7,6,5,4,3,2,1 squat jumps

Oh legs! I'm sorry

Tuesday 23-Feb-10, 17:00 CFTW

3 x 30 - bench press (95lbs)

5 rounds 45sec. on, 15sec. rest
KB swing (45lbs)
Medicine ball slam
push press (45lb bar)
row

Monday 22-Feb-10, 17:00 CFTW

Deadlift:
5 reps (225lbs)
5 reps (225 lbs)
5 reps (225 lbs)
3 reps (295 lbs)
3 reps (295 lbs)
1 rep (335 lbs, new PR)

Low Bar Prowler push (alternating with Farmers walk):
3 x 50 yrds (w/ 25lbs)
Farmers walk (alternating with LB Prowler push)
3 x 2 dumbells (1 x 80 lbs, 2 x 100 lbs)

KB snatch x 10 each arm (45 lbs)
run 200m
15 burpees

Nice weekend workout

Had a good training day this weekend (Fri./Sat.)
Partnered up with Egan. He wasn't sweating the running too much, but I felt it. A good one to try again while upping the weights.

Friday Feb. 19:
4 hrs. indoor rock climbing for upper body pull

Sat. Feb. 20:
starting 08:00, Sam Houston National forest:
2.5 hrs. hiking with 50 lb. pack (+/- 4-5miles)

at crossfit directly after the hike:
3 reps deadlift (255lbs), run 2 x deathloop (+/- 1mile), 10 reps dumbell bench (50lbs)
3 reps deadlift (275lbs), run 2 x deathloop (+/- 1mile), 10 reps dumbell bench (60lbs)
3 reps deadlift (295lbs), run 2 x deathloop (+/- 1mile), 10 reps dumbell bench (60lbs)
3 reps deadlift (295lbs)

10 kipping pull-ups
8 strict pull-ups

ending 12:30

done, rest, recover

sP

2010 goals

I've spent some time re-evaluating training goals for 2010. Although most have carried over from 2009 (those not yet met) the new list, I feel, is selective to hopefully benefit corresponding climbing and fitness goals. Some of the new items are generalized to basic technique improvement and focus on different exercises. These are a bit harder to directly measure but important to practise prior to setting tangible goals.

- running mileage > 200 miles
- 1 mile in <6min
- 10k in <45min
- 5k in <21min
- 40 kipping pull-ups
- 20 strict pull-ups
- bench max of 210

1. Various Olympic lifts development/improvement
2. Overall squat (high/low bar, sit, etc.) weight gains
3. Implement bicycle activities at leas once per month
4. Mult-pitch ice/mixed climbing development/learning

I'm still working on the list, but need to evaluate progress in February/March.

sP

Jan. 2010 Crossfit combine

on Monday Feb. 1 we did the combine. My results were ok but I really felt the impact in the strength categories of being away for 3 weeks during Aconcagua.

Broad jump - 97'(reduced by 3")
Death Loop (875m) - 3m06s (matched PR)
Pull ups - 35 (matched PR)
Bench Press (reps,135lbs)- 11 (decreased by 1)
Dead Lift - 315lbs (decreased by 15lbs)
no Prowler push during this combine

I'll spend some time working on bench press this year.
sP