Wednesday 8.20.08
By rob miller | Wednesday, August 20, 2008
Counter balance training is an effective means to develop one arm strength, as well as powerful grip strength.
WOD: “Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Climbers: Using the appropriate sized rungs or holds, perform 7 campus sets. One set is first, leading with the left hand, and secondly, leading with the right.
Topics: WOD | No Comments »
Tuesday 8.19.08
By rob miller | Tuesday, August 19, 2008
The crux move of Steel Fingers, V9: bringing the left foot in close allowing the climber to lower trunk below the hand holds.
WOD
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Post loads to comments.
Climbers: Using counter-balance, hang left hand crimp for 5 sets of 5 seconds. Alternate with right hand crimp. If counter-balance unavailable, hang on the worst hold you can hang on with only left hand. Follow same sequence as above: 5 sets of 5 seconds for each hand.
Topics: WOD | 2 Comments »
Monday 8.18.08
By rob miller | Monday, August 18, 2008
The feet have to be moved closer to this climber’s center of mass to regain freedom of movement. After relying heavily on the left heel, he attempts to hang the right toe next to the heel to free his left foot.
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Climbers: Rest fingers from the weekend of climbing. (Well, except for today’s pull ups.)
Topics: WOD | 3 Comments »
Friday 8.15.08
By rob miller | Friday, August 15, 2008
Turning left hip into the wall is a more efficient means to reach the next hold with one’s left hand; same as for the right.
WOD
150 Rope jumps, single
50 Squats
100 Rope jumps, single
75 Squats
50 Rope jumps, single
100 Squats
Post time to comments.
Climbers: Rest fingers for climbing on the weekend.
Topics: WOD | 6 Comments »
Thursday 8.14.08
By rob miller | Thursday, August 14, 2008
Tenuous and uncertain moving out over the water on this improbable traverse, purportedly rated at 5.10c.
WOD
Move through 8 continuous intervals (30 seconds work and 30 seconds rest) to record total meters Rowed during work cycles. Set up computer for this.
Rest.
Move through 8 continuous intervals (30 seconds work and 30 seconds rest) to record total reps on Ring Push Ups during work cycles.
Rest.
Move through 8 continuous intervals (30 seconds work and 30 seconds rest) to record total reps of Box Jumps during work cycles.
Post total number of meters rowed, ring push ups and box jumps to comments.
Climbers: Climb 4 pitches without the use of your index finger 2 number grades below your hardest red-point.
Topics: WOD | 6 Comments »
Wednesday 8.13.08
By rob miller | Wednesday, August 13, 2008
Fairview Dome, Tuolumne Meadows.
10 Rounds for time of:
3 Weighted Pull Ups (25#/45#)
5 Strict Pull Ups
7 Kipping Pull Ups
Post time and modifications to comments.
Climbers: Practice Front and Back Levers. Tuck one or both legs towards chest to modify.
Topics: WOD | 6 Comments »
Tuesday 8.12.08
By rob miller | Tuesday, August 12, 2008
Compression is created by pressing hand holds together. Steep terrain with slopey (or rounded) holds often requires this capacity for compression.
WOD
As many rounds as possible in 20 minutes of:
10 Deadlifts (65#/95#)
8 Hang Squat Cleans (65#/95#)
6 Push Press (65#/95#)
Post rounds performed to comments. Modify weight as needed.
Climbers: Class A will stay on moderate traverse for one hour. It will be more beneficial to fall off several times and quickly get back on, by pushing the difficulty of moves you perform, than to remain in “comfort zone.” Remember to change directions if on a freestanding boulder. Be creative with sequences and how you grab the holds you will undoubtedly see over and over again. iPod highly recommended.
Class B: 45 minutes
Class C: 20-30 minutes
Topics: WOD | 7 Comments »
Monday 8.11.08
By rob miller | Monday, August 11, 2008
Left Meanie, V8.
WOD
50 Sit Ups
50 Double Unders
50 Sit Ups
50 Walking Lunge Steps
50 Sit Ups
50 Burpees
50 Sit Ups
Post time to comments.
Climbers: Rest fingers and “pullers” from what was hopefully a fruitful weekend.
Topics: WOD | 6 Comments »
Friday 8.8.08
By rob miller | Friday, August 8, 2008
Spectators awaiting the mens’ top heat at the 2nd Annual CF Games.
WOD
4 Rounds for time:
400m Run
50 Squats
Post time to comments.
Climbers: Rest for the weekend.
Topics: WOD | No Comments »
Thursday 8.7.08
By rob miller | Thursday, August 7, 2008
Good 5.12 sport climbing can be found at the Tioga Cliff, east of Tioga Pass.
WOD
5 HSPU
20 Double Unders
10 HSPU
40 Double Unders
15 HSPU
60 Double Unders
20 HSPU
80 Double Unders
Post time to comments. If having trouble with double unders, count 4 singles followed by a double under attempt as 2 double unders.
Climbers: Find a route with good movement that is 2 number grades below your best red-point effort. Perform five laps for time.
Topics: WOD | 4 Comments »
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