Lafayette Special

After eating and drinking too much at the new restaurant Lafayette yesterday, I felt I had some penance to do, and coordinated with K for a morning workout. We headed to the fencing room and did the following.

2 times:
- Lunges (about 30 feet - guesstimate)
- bear walk (30 feet).

While walking, throw a 10kg medicine ball forward from your side (twisting motion), alternating left and right (the other guy walks backward and throws it back). 2 times 30 feet.

On your back, do a situp holding the 10kg medicine ball above your head, then trhow it to other guy who is standing up, he throws it back. 15 times.

Situp position with trunk raised (45 degrees) and feet held by something, holding a medicine ball, twist from side to side. 80 times (twisting on one side counted as once). We had a 5kg and a 6kg ball, so we exchanged after every 20.

10 Arianes on each foot (total 20, see description of an Ariane here).

10 minutes slow paced rowing.

Good workout. I looked much worse than K after the lunges and bear walks, but by the end of the workout we seemed in similar state. He rows much faster than I do even at a slow pace, but the good thing is that he taught me some technique.

Recap

Too busy to post here's a recap of what's happened since I returned from sunny Florida.

BKB: Kenway and I have been getting on ropes more, typically at the beginning of the session, then bouldering at the end. We need to practice more on ropes. as we have no endurance.

E has decided to try and come regularly. She was there on Friday and yesterday. She is climbing better than about a year and a half ago when she stopped.

Yesterday K, Marco, E, and I went. I thought everyone was climbing well. Marco and E both did a difficult V1 that they worked on for a long time. E sent her first V2 since starting to come again. Marco was showing clear signs of improved technique. Kenway and I did a fun V5 in the alcove. Kenway played with the zebra V4 on the beast that I tried when I came last Friday. I did a fun V4 that was all friction but it took me forever to do the first move for which I am not flexible enough. Everyone did a lot more than that, but that's what I remember.

Second pitch of Limelight

Gunks: Went on Sunday with K. Super cold and windy, worst than a few weeks ago (http://www.themonkeyclub.org/2013/03/march-madness.html). We setup on Limelight, I had forgotten that I had done it before. I lead the first pitch (5.6) and felt sketched out and uncomfortable. Then Kenway lead the second pitch (5.7) which I thought was hard to even second. Looking back and realizing I had lead both pitches surprises me (http://www.themonkeyclub.org/2009/09/climbers-log.html), I guess I am in much worst shape than I used to be. It was so cold we then decided to do short single pitches. I setup to lead CC Route but backed down before the traverse under the roof. Kenway went for it and slipped past the roof and fell on an old piton. Doing so he grabbed the rope and burnt his hand, but nothing that couldn't be solved with tape. I went back and finished the thing. We then TRed BB Route. Really fun climb.

Under the roof of BB Route

A bit depressing to see I am regressing. Its also clear that after all these years of climbing height still gets to me, I don't really trust the pro, and I am afraid of falling. This leads me to overgrip and get mentally exhausted. i guess the upside is that we have climbed more this year and in the past 2 years at that same point in time: practice makes perfect!

Coles: Did a few exercises this morning, really quick session. Trying to get back in a rhythm.

15 inclined situps (+30 - dumbbell on chest).
Bench presses 5x5: 135, 140, 145, 150, 155(F).
15 inclined situps (+25).
Standing straight, raise arm straight all the way to shoulder level, palms facing out, 5x5 (weight per dumbbell): 20, 25, 20, 15, 15.
15 inclined situps (+15).

Highway to Hell

Warmup: 10 court lengths doing various things (jogging, lunges, etc).


15 inclined situps (+20 dumbbell on chest).
Bench presses 5x5: 135, 135, 155, 155, 145.
15 inclined situps (+15 dumbbell on chest).
Low bar squats 3x5: 135, 130, 155 (F 3).
15 inclined situps (+10 dumbbell on chest).
One knee and one hand on a bench, the foot of the other leg on the floor, start with arm straight (perpendicular to the ground) and lift the weight until elbow is at 90 degrees, 5x5 on each arm: 45, 55, 65, 70, 75.
15 leg lifts.

The music at Coles seemed appropriate, AC/DC's "highway to hell" was playing when I started and the Ramones "I want to be sedated" played at the end... Only the second set of the bench press felt stable. I fell forward on the 3rd rep of the 3rd set of squats (which was not even heavy) and decided not to go for two more sets.

Lats week U skipped because the gym was opening too late. Now I will be away for a week. Not a very consistent schedule...

Canada Cross Fit

Did my first real workout of the day in, perhaps, two years.
1/2 Barbara:
five rounds of:
10 pull-ups
15 push-ups
20 sit-ups
25 squats
2m rest

Time: 25:00

Hermina did the full (2x reps, 3m rest) and completed 3 rounds + 68 in 30:00

Now the next crew is getting ready for the CrossFit Open...

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Location:Frid St,Hamilton,Canada

Its a nice day to start again...

Warmup: 14 court lengths doing various things (jogging, lunges, etc).


15 inclined situps.
Bench presses 5x5: 135, 145, 150, 145, 135.
15 leg lifts.
Squats 5x5, lowbar-highbar alternation on each set: 135, 150, 145, 145, 145.
15 inclined situps.
Towel pullups (both strands together) 5x5.
After each set, 2x11 arm assisted pullup, assisted by the other hand: first 1 finger of the other hand on the bar, second hand on the wrist, then moved my hand lower at each set until the 5th where it was behind my elbow.
15 leg lifts.

When I sat on the bench for the presses, White Wedding started playing and I thought this was good omen for a great workout: NOT. Everything felt hard. Last week I could delude myself thing I was taking it easy, this week made it clear, I just couldn't push any harder.

To make maters worst, on my second squat set, I had 55 pounds on one side and 50 on the other. Not realizing this (until it was done), I started thinking I must be even weaker than I am since I was feeling so out of balance...

I should have known this would not be great when the lunges felt so hard on warmup...

Nice to see you again

Back to the gym after about one and a half year, let's hope I can get back into a regular training pattern.

I have been hearing Kenway, Ragan, and Marco mention how they all meet on Mondays... no one. I think they are making these training sessions up.

I took it slow as I was afraid of dropping the bar on the floor, or in my face, but it went relatively well. Clearly, I am very far from what I was doing when I stopped.

Warmup: court jogs.

Deadlifts 5x5: 135 (x5).
15 inclined situps.
Benchpress 5x5: 135, 140, 145, 135, 135.
15 on the machine that hold your legs at 45 and you lower your trunk to the ground.
Squats 5x5, highbar-lowbar alternation on each set: 125, 135, 145, 135, 125.
Towel pullups (both strands together) 5x5.

Annie get your gun

Warm-up:
4x5 situps, pushups, squats, pullups
dynamic squat stretching

1x5 deadlift (5x135, 3x185, 1x225 then 1x5x275)

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders (sub 2x single-unders)
Sit-ups
KL: 12:19

Wow, I'm beat - 2 very different regimes this morning. First time loading serious weight after pulling my back, deads felt heavy from the start but technique was reasonable. May have loaded too high @275, will see how it feels on warmup next time - might ratchet down to 255 or so and build back up.

First time I've done Annie, even subbed. Grinder of a workout, with the ropework getting your HR up and the situps (done abmat style with a towel) pushing to failure. Single-unders unbroken, last 3 sets of situps broken into a few subsets. Would be better with DUs, with the lower jump SUs weren't that taxing. Still, HR ~160 immediately after, down to 120s after a minute or two.

Finally

Low bar squat 5 x 5: 155, 165, 175, 185, 195

5 x 15 situps / 10 pullups / 5 shoulder press [60, 75, 80, 85, 90]

20 minutes rowing, mid tension, 3900m.

First workout that feels good in months. Technique was solid, finished all my sets. The situps were sideways on a bench holding the side of the bench and lifting the torso and legs simultaneously. The pullups were dynamic (except the first set). Changing the angle of the hands from palms out (0 degrees), to 90, 0, 180 (palms in), to 0.

I guess lowering the weight and just showing up might finally payoff.