Friday 5/09
By rob miller | Friday, May 9, 2008
Rising tide pushing the encroaching surf towards the climbing at this beach bouldering area.
WOD
Run or Row 5k
Post time to comments.
Climbers: Give 100% on every effort this weekend.
Topics: WOD | 4 Comments »
Thursday 5/08
By rob miller | Thursday, May 8, 2008
Practicing climbing without hands. Knees are okay.
WOD
Back Squat 7 Reps at 80% of your one rep max.
Max Reps on Push Ups immediately following Squats. Go to failure.
Rest as needed and repeat for 5 Rounds.
Post load and reps to comments.
Topics: WOD | 2 Comments »
Wednesday 5/07
By rob miller | Wednesday, May 7, 2008
Bouldering on the East Side of the Sierras.
WOD
3 Rounds for time:
800m run
50 Good Mornings (33#/44#)
50 Sit Ups
Post time to comments.
Climbers: Weighted Pull Ups at 80% of your one rep max effort.
5-5-5-5-5-5
Two fingered hang: 8 continuous rounds of 18 seconds on with 12 seconds rest. Use additional weight for added intensity.
Topics: WOD | 4 Comments »
Tuesday 5/06
By rob miller | Tuesday, May 6, 2008
Paul Nelson displaying endurance on a beautiful corner in Indian Creek.
WOD
5 Rounds for total reps completed.
Max reps on Push Press followed immediately by a max set of Pull Ups.
Rest as needed. Repeat for 5 rounds.
Class A (95#/135#)
Class B (78#/115#)
Class C (65#/95#)
Modify further if needed. Post reps to comments.
Climbers: Practice Front Levers and One-Armed Pull Ups after climbing.
Topics: WOD | 6 Comments »
Monday 5/05
By rob miller | Monday, May 5, 2008
War torn at the top of El Cap. Recoup with a set of heavy deadlifts focused on finding your one rep max.
WOD
Deadlift
1-1-1-1-1-1-1-1-1
Post loads to comments.
Topics: WOD | 6 Comments »
Friday
By rob miller | Friday, May 2, 2008
Good day for flight along southern dunes of the Monterey Bay.
WOD
Option A
15) Bodyweight Overhead Squats in as few sets as possible.
Option B
15) Overhead Squats at 85% bodyweight in as few sets as possible.
Option C
15) Overhead Squats at 70% bodyweight in as few sets as possible.
Modify further if necessary. The movement becomes easier before fatigue sets in. Post weight and number of sets to comments.
Topics: WOD | 5 Comments »
Thursday
By rob miller | Thursday, May 1, 2008
Dreamy spring day in Indian Creek.
WOD
5 Rounds for time:
10 Thrusters (65#/95#)
20 Box Jumps
200m Run
Post time to comments. Modify as needed.
Climbers: Rest for the weekend (after completing today’s WOD).
Topics: WOD | 2 Comments »
Wednesday
By rob miller | Wednesday, April 30, 2008
Lyn and Tim avoiding big holds out right, for an excellent eliminate problem on this aesthetic arete in the Curry Boulders of Yosemite. They are also contributors for BetaBase.
WOD
How many rounds in twenty minutes?
From a pull up bar:
Pull yourself to inverted. Lower yourself into the Front Lever (or through, with as much control as possible).
While still hanging:
1) L-Pull Up
3) Dead Hang Pull Ups
5) Kipping Pull Ups
7) Knees to Elbows
15) Push Ups (After dropping to the ground)
Post number of rounds to comments with mention of your modifications.
Climbers: Endurance Hang Board Workout:
30 second hang on full finger pad edge
20 seconds on 3/4 pad edge (keep arms overhead, but you may unweight fingers for transition to smaller hold)
10 seconds on 1/2 pad edge (again, fast transition, with arms overhead)
This sequence is performed within the space of a minute. Rest no longer than three minutes and repeat sequence 5x.
Decrease rest period for increased intensity. Add weight. Or both.
Topics: WOD | 4 Comments »
Tuesday
By rob miller | Tuesday, April 29, 2008
Group of climbers approaching the talus hike to the base of the “Way Rambo Wall” in Indian Creek, Utah.
7 Rounds for time:
10) SDHP (65#/95#)
10) Ring Dips
Post time and modifications to comments.
Topics: WOD | 2 Comments »
Monday
By rob miller | Monday, April 28, 2008
Expression of intensity on the Cookie Monster 5.12a Lower Merced River Canyon, Yosemite.
WOD; 3 Rounds for time:
20 KettleBell Swings (35#/53#)
40 Push Press (33#/44#)
60 Squats
Topics: WOD | 5 Comments »
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