Climbing and squats

2 hours of hard climbing

Squats 3x5

21-15-9 0f

KB swings

Box jumps

toes to bar

I went to the climbing gym with a friend. We both climbed pretty well. I was still a bit hungover after the Superbowl. We put in a few hours of good climbing then called it a day. I wanted to get some leg work in. I worked up to a few heavy sets of 5 with squats. I have not performed heavy squats in some time. I felt a slight pinch in my hamstrings around 275 lbs. I decided not to push it past 275. I am not sure what the reason was for this. Dehydration probably or my hamstrings are weak from not squatting heavy in awhile. With a little more squatting to come in the future my hamstrings will be in better shape.

After the squats I did a quick little cash out wod. 21-15-9 of Kettle bell swings 60lbs. Box jumps 20 " and toes to bar. My grip was totally fried from the hard climbing that we did earlier so the toes to bars were so much harder than they should have been. My grip was the limiting factor.

Before we started climbing I did some external rotations and a few sets of wood choppers.

Great day climbing. Looking forward to more to come. Cant wait for the weather to get warmer so we can be outside.

1 minute on 1 minute off + playing in a tree wod

1 minute on 1 minute off for ten minutes. For 1 minute 30 kettlebell swings , then rest one minute. If you do not get 30 swings in 1 minute add 100 double unders at the end.

This is a wod I got off of the crossfitfootball website. Except that they are using so much more weight than I can handle. I just used this cinder block near my house. I actually found a stone that I could stuff into the bottom hole to make it heavier. I think the weight was about right. I finished the first and second rounds with just 2 seconds left. The third and fourth with one second left. The fifth actually got me. I was about to swing my last rep when my timer went off.

I rested for about five minutes before I had a go at my 100 double unders. I managed all 100 double unders unbroken. I was happy with that. My max before was 109 unbroken. I actually felt like I could have beat that today.

When I finished with the double unders I was doing some light stretching by a tree. This tree has a large branch about a full reach off the ground. I pulled my feet and legs up around it and locked them so I could hang upside down and do sit ups. Touch the ground then touch my toes. This felt pretty good so I made up a little workout to add to the day.

As many rounds in 10 minutes of

5 hanging upside down sit ups ( touch your toes)

1 muscle up to the top of the branch

5 dips on the branch

I did manage 9. Towards the end the sit ups were getting really hard. The muscle up was the hardest. I could just barely get my chest up on the branch. Then I would have to fight to get the rest of the way up. Once on top of the branch I would do 5 dips. These are harder than they seem. A fun workout in a tree that got me several stares from people walking by.

The most challenging workout this year

Run 150 trail stairs
21 KB thrusters using two 45# Kettle bells
Run 150 trail stairs
21 KB swings 45#
Run 150 trail stairs
15 KB thruster using two 45# Kettle bells
Run 150 trail stairs
15 KB swings 45#
Run 150 trail stairs
9 KB thrusters using two 45# Kettle bells
Run 150 trail stairs
9 KB swings 45#

By far the most challenging workout I have attempted this year. I finished this in 29 min and 4 secs. I actually thought that I would be able to do this in under 12 minutes. Ya, ummm way off. The stairs going up the trail to a vista over looking Emerald bay were random heights and distances apart. This made the stairs so challenging. Some steps had to be very powerful and others had to be quick. The trail was very steep as well. In the beginning my times for the stairs were around 40 secs, towards the end they were more like 1 min 15 secs. I thought that the first set of thrusters were really difficult. Just to finish them unbroken was a challenge. My friend Dan was working out with me today and he was the extra inspiration to keep me going. The swings were never an issue. Running the stairs were the most challenging part of this exercise, coupled with the swings and the thrusters made this one of the hardest wod's I have done this year.