Krista

Today Clayton abandoned me to supposedly "work", I shall name this new routine I came up with in his honor (but since exercise routines seem to only have female names I named it after his wife who was nice enough to prepare biscottis for us this morning). Here's what I did:

1. 30 min. running
2. Krista. (I did 1.9 rounds, i.e. I ended the second round after 16 push-ups)
AMRAP
- 20 plank walk-ups
- 20 1 leg push-ups (1 foot on top of the other)
You must stay in a plank at all times, no breaks between rounds.

I really liked this as a way to finish the session. I am guessing somebody like Brian could do 5 rounds, but really I think its great at the end. One thing I like about it is that you really don't want to take a break because your core gets tired from resting in a plank and so in some sense it forces you to do it for time. Try it at the end of your next session and let me know what you think.

Back on the West Coast

Clayton and I went to the Stanford gym. We did the following:

- 25 minutes running
- 40 plank walk-ups
- 15 box jumps
- 20 burpees

Then I went to PG with Jess in the evening. We did the following:

JS: 5.9, 5.10a (lead, 1 take), 5.10d (multiple takes), 5.10c (2 takes), 5.10d (multiple takes).
GF: 5.10a (lead), 5.10c (lead), 5.11b (lead), 5.12b (lead - F), 5.12a (1 take).

Jess worked hard to finish all of her climb. I did my first 11b onsight lead, but I think the rating is not right, it felt closer to an 11a. It is also relatively short, which certainly makes it easier even though it doesn't affect the grade. The 12b was out of my league. I almost lost a finger when I fell on the third clip just as I was clipping and my finger just slipped between the rope and the biner. I unfortunately fell on the last move of the 12a that I did on TR.

Ouch, everything hurts

Yesterday I went with Clayton to the Stanford gym. We did the following.

5 x 5 back squats: 135, 155 x 4.

15 box jumps.

50 passing the medicine ball (we were back to back standing up).

20 throwing the medicine ball (on the ground, one in front of the other, once we catch it we did a sit-up with the ball above our head).

30 plank walk-ups.

3 x 15 on the support to bend forward and sideways (once on each side). GF +25, CF +10.

20 minutes rowing (2400 meters).

Today Jess, Greg and I went to Castle rock and climbed at Goat rock. We climbed the Great Roof (5.10b - 80 feet). We each took two tries on it. I sent it clean on the second try. It was a great route with hooks, knee locks, and twice you had to cut your feet. The toughest part was going into the cave (the black part on the picture) and then coming out which was quite tricky and unintuitive.

The climb was really great, and although we could unfortunately not do more, we had a great sunny day.

Greg, Muriel and I finished the evening at Tamarine around a nice dinner.

Between the gym yesterday and the longish approach today with all the gear on my back, my legs are killing me.

I hate to share

I wasn't sure if I wanted to go to the gym today, I have had a cold for a few days and I am planning on climbing tonight, but when I mentioned the possibility of skipping today to Clayton he said: "that's ok, we can skip today if you are feeling weak." That was it, I had to go. We did the following:

5 rounds of
- 5 benchpress (CF: 125, GF: 145)
- 20 crunches (the ones where your arms are straight in front of your body and as your torso comes up you lift your legs - bent knees)

3 rounds of
- 10 pullups
- 10 dips
(CF assisted at -75)

5x5 deepsquats
- CF: 135, 135, 135, 135, 145
- GF: 95, 115, 125, 135, 145

The first combo was very good. The crunches really started to burn by the end. The second combo was a killer, I originally wanted to do 5 rounds but that seemed impossible once we got started. I could barely move my arms afterwards. It was the first time I did deepsquats, I liked them, I think I should work on those more as I am so incredibly weak.

The title today comes from a Clayton quote yesterday after somebody got onto the assisted pullup machine in between his sets and forced him to wait. I am sure that attitude was very popular in the sandbox when he was a kid...

I hate my life

Clayton and I hit the gym while Erica and Muriel took a climbing class. We did the following.

3x5 Good Mornings (CF with weight)

30 burpees

5 rounds of 5 Overhead military press + 20 plank walk-ups. Below are the weights on the presses.
- CF: 95 (2F), 85 (5F), 65, 65, 65
- GF: 95 (3F), 85, 85, 85, 85

5 rounds of 5 pull-ups + 20 squats

I think I'll abandon the Good mornings, I am so inflexible that my back rounds before I reach 90 degrees.

30 burpees in one go felt harder than I remember. Passed 20 I slowed down a lot.

The I thought we would do overhead push-ups but I could only do one so we decided to switch to military press instead which I had never done. We brought the bar down behind the head, not sure if that's the right way to go. I certainly felt that my back was arching more than it should. Its in the middle of those that Clayton said "I hate my life."

The pull-ups squats combo felt way hard, but it was really the squats that were killing me.

I also tried to do a muscle-up and I am not even close. I am not quite sure what I am suppose to do....

Not so good mornings

I was going to wimp out of the gym today, but Clayton wanted to go so I couldn't say no. We did

5x5 Good Mornings
- CF: +0, +0, +20, +40, +40
- GF: 5x+0

30 plank walk-ups

5x5 bench-press
- CF: 135, 125, 125, 125, 125
- GF: 135, 155, 155 (2F), 145, 145

30 plank walk-ups

5x5 deadlifts
- CF: 135, 175, 155, 155, 155
- GF: 5x135

30 plank walk-ups

My Good mornings were horrible, I am so inflexible... its pathetic.

V7?

Went to the Stanford wall with Clayton and Muriel. They both have graduated to working on the V1s, which they did for most of the 45 min we were there.

I did two mantel problems (1 move each), two dyno problems (both short - can almost static), 1 V3+, and I finished a V7 I had tried a few times. I can't understand how it received that rating, one guys I talked with gave it a V5 rating, I would give it a generous V4, but hey: I'll take it.

Mixing it up

I could really feel yesterday's workout this morning, and I must have looked like a zombie when I walked to the office with my back hunched and my legs stiff straight., so Clayton and I decided to change things a bit today and go for a more (easy) aerobic workout. We did:

10 min (2240 meters) rowing.

10 min (7 min mile) running.

3x5 benchpress;
- GF: 135, 155, 145 (failed on the last rep)
- CF: 135, 135, 135

Pullups:
- GF: 3 at +60, 10 suicides - I think that's the right name, the ones where you move from side to side with a wide grip (5 on each side), 1 round of Frenchies - I think that's the right name, the ones where you lock off at the top, then at 90, then open.
- CF: 3 or 4

Kenway, any pointers as to proper form for the rowing machine?