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.

Workout of the Day

Five rounds for a time of :

10 wall climbs

10 toes to bar

20 box jumps

This is a main site crossfit wod posted a few days ago. I thought it looked like fun. I couldn't wait to give it a try. Wasn't sure what the wall climbs were all about until I watched a couple of videos of the rock stars of crossfit cruising through this workout.

I finished in just under 16 mins. I had fun the whole time. This was a real creative and fun workout that was still challenging.

To see a video of this workout click here.

On a side note. I have been reading this great book called The Omnivore's Dilemma by Michael Pollan. Incredible book! Please check this book out.

30 Burpee-Pull up-Toes to bar

30 Burpee-Pull up-Toes to bar for a time:

I came across this quick wod sometime ago on Ricky Frausto's Strength Development Inc. website. Ricky is the owner of Crossfit Omaha and has several sites that I visit regularly for information on nutrition @ Nutrisimple or strength training advice and or inspiration and competition on the Crossfit Omaha main site. I thought this one looked really fun and simple and I figured I could bust this out just about anywhere.

I had plans to go climbing in Eldorado State Park so I figured I would get a nice fast work out in this morning. I just jogged a few blocks up the road to a park that has a few swing sets. I figured I would use the top of the swing set for my pull ups. I could just barely jump and hold on to the top of the set. The ground was also wet so when I did the burpee and then jumped up grabbed the bar It felt really insecure and I couldn't really get any momentum. This one factor made this wod just that much harder. Which was for the better. Everything else was pretty easy. I finished in just under 8 mins. I think 30 reps might have been too little however since I was planning on getting worked over climbing in Eldorado SP this was just what I wanted this morning. In the future I might try to do 100 of these for a time. Overall this was my first time performing a burpee pull up combo and I liked throwing in the toes to bar. Fun, Fast and Effective.

Here is a quick video of a bad ass doing 100 burpee pull ups. Imagine throwing in the toes to bar. Sick, Bluh!

Summer time and the livin's easy

I have been out climbing with friends four days this week. Some fun easy climbing and some hard powerful climbing. I am pretty wrecked physically. My body is sore in the strangest places. I definitely need a rest day from climbing. I still felt like going to the gym and training today. I called up a friend that I new would be interested in doing some strength training.
We did strict press x1 push press x3 push jerk x5 and we repeated this five times with 3 min rest between sets.
I went with 155 lbs for this session. This weight was about right for the strict press. I was shooting for %85 of my 1 RM in the strict press for this session. I would have like to use 165, but I did not have the strength today.
We would perform one strict press then immediately do three push presses and then five push jerks with out putting the weight down. 155 lbs felt great for all five rounds. I would have liked to use more but I suppose I am just really tired from all the climbing lately.
After the presses we moved along to the row machine for a quick met-con. We decided to go with Tabata Rows. Which is 20 secs work and 10 secs rest x 8. So basically on the row machine we would sprint for 20 secs and rest for 10 secs repeating 8 times. Amazing effort if anyone has access to a rowing machine should try. We were going to set the computer to total meters but we couldn't figure how to stop the fly wheel from registering meters during the rest. We decided to go with calories instead. I think I did 64 total calories in the 8 rounds.
After the tabata rows we did an alternating tabata abs workout that I loved. We alternated toes to bar with butterfly sit ups. Exactly the same intervals as before on the rowing machine. 20 secs work and 10 secs rest x 8. We would do 20 secs of toes to bar and rest for 10 secs then 20 secs of sit ups then rest and back and forth doing four rounds for each exercise and a total of 8 rounds. On the toes to bar I did 8, 5, 7, and 8. on the sit ups I did 10 for each round.
Overall I had a great day today. I felt ok with the presses and I felt great on the rowing machine and I really loved the alternating tabata abs session.