Thursday 8.28.08
By rob miller | Thursday, August 28, 2008
That is very nice looking limestone. Any guesses as to where it is?
WOD
Thruster 1-1-1-1-1-1-1
Also, 200m Sprint for time.
Rest.
200m Sprint for time.
Rest.
200m Sprint for time.
Post loads and sprint times to comments.
Climbers: Go for a red-point as close to your limit. Preferably, after today’s WOD.
Topics: WOD | No Comments »
Wednesday 8.27.08
By rob miller | Wednesday, August 27, 2008
The closer you are to the object you’re holding onto, the less work you will have to exert to accomplish the task.
WOD
2k Row for time.
-rest-
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell swings (35#/53#)
60 Sit-ups
70 Burpees
for time.
Post all three times to comments.
Climbers: One arm hangs from the bar. Keep elbow extended while moving in and out of an active shoulder. Alternating arms, move through six sets, each for maximum duration.
Topics: WOD | 1 Comment »
Tuesday 8.26.08
By rob miller | Tuesday, August 26, 2008
Final touches are being put on an industry first: a hydraulically adjustable crack, at the new Planet Granite located at 924 Mason St. in the Presidio of San Francisco.
WOD
Two power cleans every minute, on the minute, for 40 minutes. Start with moderate weight and work up in weight throughout the workout. Good place to start would be 65#/95#. Good place to finish would be your body’s weight, or more. If it feels good, go up in weight. If you start to fall apart, take some weight off.
Post thoughts and your progression to comments.
Climbers: Class A; Bouldering pyramid three number grades below your hardest boulder problem, 5-across at the bottom.
Class B; Bouldering pyramid two number grades below your hardest boulder problem, 4-across at the bottom.
Class C; Bouldering pyramid one number grades below your hardest boulder problem, 3-across at the bottom.
Topics: WOD | 2 Comments »
Monday 8.25.08
By rob miller | Monday, August 25, 2008
Mike Kershner at home on steep bouldering terrain.
WOD
800m Run
20 GHD Sit Ups (or Strict Ab Mat Sit Ups)
21 Pull Ups
20 GHD Sit Ups
15 Ring Dips
20 GHD Sit Ups
9 Muscle Ups
20 GHD Sit Ups
800m Run
Post time to comments.
Climbers: Rest fingers.
Topics: WOD | 4 Comments »
Friday 8.22.08
By rob miller | Friday, August 22, 2008
It’s critical knowing where your “set” position for the Deadlift is. Here, the forearms and knees are flush. Both the thoracic and lumbar spine are extended. Mentally, he is preparing to set his shoulders with a powerful contraction of the triceps and lats to begin the lift. The weight of the body and bar will be driving through the heels as he lifts. The “sports-ready gaze” forward is preferential to him.
WOD: Deadlift (x3) and Bench Press (x3)
Alternate between six sets of three deadlifts and six sets of three bench press. Warm up thoroughly towards the six working sets of three. By your 3rd working set, you should be at a weight you will try to hold for the remaining working sets.
DL(x3); BP(x3)
DL(x3); BP(x3)
DL(x3); BP(x3)
DL(x3); BP(x3)
DL(x3); BP(x3)
DL(x3); BP(x3)
Climbers: Rest fingers for the weekend. (Well, except for gripping the bar on today’s deadlifts.)
Topics: WOD | 3 Comments »
Thursday 8.21.08
By rob miller | Thursday, August 21, 2008
Smaller bodies often have a good strength to weight ratio, but are forced to use that strength to extend further than taller climbers.
WOD: “Helen”
3 rounds for time of:
400m Run
21 Kettlebell Swings (35#53#)
12 Pull Ups
Post time to comments.
Climbers: If you primarily climb routes then dedicate 90 minutes to bouldering. If you are a boulderer, then commit to 6 pitches of lead climbing.
Topics: WOD | 6 Comments »
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 | 4 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 | 3 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 »
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