Tuesday 30-Mar-10, 18:00 CFTW

Bench press 8 x 3 (95lbs)

A1. Prone rear delt fly 3 x 10 (20lbs.)

A2. K.B. bent row 3 x 12 (35lbs)

B1. Floor press 2 x 10 (40lbs)

B2. B.B. bicep curl 2 x 20 (55lbs)

C1. Dips 3 x 10

C2. K.B. skull crushers 3 x 20 (35lbs)

Monday 29-Mar-10, 18:00 CFTW

3 x 10 low bar back squats (205lbs.)


for time (16:30)
20 x deadlift (135lbs)
15 x eagle squats (2 x 35lb. KB)
run 200m

4 rounds

Saturday 27-Mar-10, Field AB, ice climbing

Went ice climbing again with Jay Mills in Canada. At Field AB, about two hours west of Calgary.

Had Guinness Gully in mind to start. Went well and had time remaining to go for two additional routes - Guinness Stout and High Test.

Since I'm still essentially learning and practicing ice skills it was just the right combination of challenge and physical strength required. Also further reinforces my newly found craving for ice climbing. Great fun, skills learning, and hopefully the right way to lead into further mixed ice/rock climbing.

Guinness Gully, (WI 4, 3 Pitch 245m)
Guinness Stout (WI 4+, 80m)
High Test (WI 4+, 60m)

Thanks again Jay for the excellent training and guidance.
You can also read about the trip on the Canadian Rockies Alpine Guides blog, posted by Jay Mills at:
http://cdnalpine.blogspot.com/2010/03/guinness-gully-stout-high-test-with.html




















Guinness Gully, Guinness Stout, and High test - photo by S.Peet















Me climbing on Guinness Gully - photo by J. Mills




















Me at a rappel station - Photo by J.Mills




















Topping out on High Test - Photo J.Mills




















Jay Mills leading up High Test - Photo by S.Peet




















Rappelling down High Test - Photo by J.Mills

Thursday 25-Mar-10, 06:00 Home

20min. hypoxic bike

rest day, traveled to Calgary

Wednesday 24-Mar-10, 17:00 CFTW

3 x 8 Speed Skater squats (135lbs)

Litvinov's, 3 rounds
30 x KB swings (first round 53lbs, 2-3 round 70lbs)
sprint 100m

one leg Romanian deadlift (30lb dumbbell) x8 each leg
speed skater sides x 20

front squats 1 x 8 (135lbs)

Bench press 1 x 10 (135lbs)

Tuesday 23-Mar-10, 18:00 CFTW

3 x 8 chest to bar pull-ups (progression when required)
3 x 8 press (95lbs, 85lbs x 2)

3 rounds:

prowler push 'heavy' (+140lbs)
8 x chin-ups
row 300m
30 x push-ups
15 x burpees
8 x chin-ups

Monday 22-Mar-10, 18:00 CFTW

Plyo jumps 8 rounds (high box)
3 x 30 sec. side jumps
3 x 8 high bar back squat (135lbs) continuous

for time: (9:10) 3 rounds
KB swing 'hard style' (44lbs)
20 x lunge
run 200m
20 x lunge
run 200m

Sunday 21-Mar-10, 19:30 24hr. Fitness

Went to 24hr. with Milu.

Biceps:
20 (10 each arm) x 20lbs dumbbells
20 x 25lbs dumbbells
20 x 65lbs curl bar

Bench Press:
4 x 8 (135lbs)

Shoulder dumbbell press:
10 x 40lbs
10 x 45lbs
40 x arm extensions 10lbs

calf extensions:
3 sets 90lbs

-10 x strict chin ups
-10 x front squat 135lbs
-10 x back squat 135lbs
-10 x back squat 185lbs
-10 x dips
-50 ab crunches

Saturday 20-Mar-10, 09:00 CFTW (the Denali 10)

Today we (me, Egan, Caleb, Adam) went for a long workout (3h. 15min.) Lots of cardio, some strength work. Called the workout the Denali 10. Should help with the conditioning require for the upcoming trip. We had to split 10km row by doing the tires flips in between due to heavy rain. Feeling rough afterward, but happy to finish it. Next time the weight can definitely be increased, and overall time decreased. But a nice benchmark.
sP

1. run 10km
2. Bench press x 10 (160lbs.)
3. Strict pull-ups x 10
4. Dead lift x 10 (295lbs)
5. Thrusters x 10 (with bar + 50lbs (95lbs t))
6. Farmers walk x 10 gym lengths (2 x 90lb dumbbells)
7. Goblet squats x 10 (100lb dumbbell)
8. row 10km
9. tire flips x 10
10. Prowler push x10 (50 yrd. lengths) (50lbs added)

Thursday 18-Mar-10, 18:00 CFTW

4 x 10 kipping pull-ups
1 x 10 chest to bar strict pull-ups

for time (20:00)
run 1200m
Dips x 50
Back ext. x 50
KB row x 50 (35lbs)
jump rope x 500
push-ups x 50
run 1200m

Wednesday 17-Mar-10, CFTW

12:00 class
Deadlift 3 x 8 (225lbs)
Barbell box high step 20 x (95lbs)

For time (7:46)
Alternating
1,2,3,4,5,6,7,8,9,10
10,9,8,7,6,5,4,3,2,1
Weighted burbee (40lb dumbbells)
K.B.S.D.L.H.P (53lbs)


18:00 class
Deadlift 3 x 8 (225lbs)
Barbell box high step 20 x (95lbs)

For time (7:22)
Alternating
1,2,3,4,5,6,7,8,9,10
10,9,8,7,6,5,4,3,2,1
Weighted burbee (40lb dumbbells)
K.B.S.D.L.H.P(53lbs)

Tuesday 16-Mar-10, Home/CFTW

Home, 06:00:
20min hypoxic bike
plank 1min

CFTW, 17:00:
3 x 20 bench press (set 1-2 (115lbs) set 3-4 (95lbs)

AMRAP in 20min(8 rounds)
200m run
10 x pull-ups
10 x dips

Monday 15-Mar-10, 17:00 CFTW

3 rounds squat complex (with 45lb bar)
- 5 x Front squat
- 5 x Overhead squat
- 5 x back squat
- 5 x squat jump
-10 each leg x reverse lunge high step

3 rounds
KB (53lbs.) swing walk 30 yrs.
low bar prowler push (25lbs added)

at home:
3 x 50 yrds. - slosh pipe

Saturday 13-Mar-10, run / CFTW

5k (3.1mi) Luke's Locker run

3mi CFTW run

10 x 3 - Deadlift (300lbs)

Friday 12-Mar-10, 06:00 Home

20min hypoxic bike

PM, rest day

Thursday 11-Mar-10, 17:00 CFTW

Ladder:
KB snatch clean press (each arm)
Strict pull-ups
1, 2, 3, 4, 5

2 rounds as a team for time: 33:37

Bear crawl x 12

Burpee x 50

Row x 10o0m

Sprinter push up x 50

Box jump x 50

Back ext. x 50

Wednesday 10-MAR-10, 18:00 Home/CFTW

Home:
20min hypoxic bike

CFTW:
3 x 30 band jumps

4 rounds:
Run the death loop (875m)
including 20 lunges at each corner (4 sets per round)

Tuesday 09-Mar-10, 18:00 CFTW

3 x Bench Press (135lbs)
3 x Push-ups
(alternating)

10 rounds for time: 12:07

10 x thruster (45lb bar)
10 x pull-ups

Monday 08-MAR-10, 17:00 CFTW

Body Weight Squat Complex (BWSC)
3 rounds

20 x step ups (45lb bar)
20 x squats (45lb bar)
20 x lunge (45lb bar)
10 squat jumps

for time: 17:01

35 x burpess
50 x KB swing (44lbs)
run 200m

25 x burpess
40 x KB swing (44lbs)
run 400m

15 x burpess
30 x KB swing (44lbs)
run death loop (875m)

Saturday 06-MAR-10, Banff AB

Went ice climbing in Banff this weekend. Went to Professor Falls with Jay Mills of Canadian Rockies Alpine Guides (CRAG). It was perfect weather (warm and fairly dry all the way to the last pitch), overall great day of climbing. Learned and practiced new skills. Still loving it, should be able to go back once more at the end of March.

Professor Falls: Banff AB.
1 hr. approach by foot, 20min by bike
Grade III, WI 4
51.16334°N / 115.49194°W

sP

Pics from starting from top left:
Professorfalls, Last pitch, Jay Mills leading last pitch, Jay setting anchor on Backside of last pitch, me looking down from backside

Thursday 04-MAR-10, 17:00 CFTW

Dips 5 x 10

5 rounds for time of:

Prowler push x 50yd (w/ 90lbs)

Run x 400m

Push press x 15 (95lbs)

Wednesday 03-MAR-10, 17:00 CFTW

3 x 10 Squat, smooth transition (185lbs)

For time: 16:30

5min Mountain Climbers

30 x double unders
20 x pull ups
(4 rounds)

20 x burpee high jump

Tuesday 02-MAR-10

06:00 Home

Row 2500m
20 x over head dumbell press (25lbs)
5 x strict pull-ups
100 x push-ups

18:00 CFTW

Bench Press 3 x 8 (135lbs)

For time: 13:00
21, 15, 9
Thrusters (40lbs.)
box jump
400m

Monday 01-MAR-10

06:00 Home

Row 2500m
20 x Dips
10 x Pull Ups strict
20 x Thrusters (25lbs)
____________________

18:00 CFTW
Combine

Broad Jump - 102" (PR)
Death Loop - 3:12
Pull-Ups, kipping - 31
Bench Press - 135lbs - 15 (PR)
Dead Lift - 360 (PR)