"This Season's Climbing Goals Review......"

My first multi-pitch Trad Lead !

This year one of my many goals was to start trad lead climbing. I reached my goal and trad lead 16 climbs this season. The highlight was our trip to the Needles and Mount Rushmore where I was finally able to put into practice multi-pitch trad leads. My climbing partner Tom and I climbed for 6 days straight and really got in good climbing and rope handling experience. My first multi-pitch Trad Lead was Spire 2 in the Cathedral Spires area in the Needles. I lead pitch 1 & pitch 3. I felt really solid climbing, my protection was solid, and my anchoring and rope management was satisfactory, meaning I need more time on the rocks to improve my efficiency. Several times I was forced to climb above my protection higher than my comfort zone because of lack of rock features, but that's real world trad lead climbing. It really feels good achieving goals. This winter season my goal is to lead ice climbing.

In Strength

"Kinetic Edge Rules......."

I've made the commitment to work out 3x per week at Kinetic Edge Performance. The work-outs are brutally satisfying and will help me achieve my fitness goals. I'm seriously training for April 2010 Tactical Strength Challenge. I've made an appointment for next week with Brad Nelson my strength coach, to help me refine my technique in dead lifting. Brads developing a program template for me to follow to help me achieve my goals. I just installed a heater in my garage gym, so I can work my dead lifts and Brads training program at home throughout the winter months. I will also be continuing my 2-3x per week at KE.

My Tactical Strength Challenge Goals:
Dead Lift 415 lbs
Pull-Ups 15
Snatches 125 in 5 minutes with 24 kg Kettlebell

These goals are subject to change as my training progresses.

My next decision is to sign up for Open category (all ages) or the Masters category (50 year +) ?
I'm tending to sign up for the Open, because it would be more of competition as there are usually 80 or more competing. The Master's last year had only 2 competitors, first and second place, where's the challenge of competition ? I'll make the final decision later on.

I plan on posting my training log along with my other winter wonderland activities.

In Strength

Visit: www.tacticalstrengthchallenge.com if you are interested in the event

"Tactical Strength Challenge"

10-03-09
Participated in the "Tactical Strength Challenge" @ Kinetic Edge Fitness. I entered the Novice Class as it is my first TSC.
Results:
Deadlifted 315# New personal record
Pull-Ups 6
Snatches 131 in 5 minutes w/ 16kg Kettlebell

Nationally I placed 7th in this class. My previous best deadlift was 280# so I smashed that lift with 315#. My pull-ups were disappointing. Snatches were right on placing 2nd nationally. I could have easily placed 1st, but I waited to long to ramp up my speed, next time.

I now have my baseline numbers for the next TSC Challenge in April 2010. I am going to prepare for the Masters Class this time.

In Strength

Sharp end of the rope....

Been awhile since my last blog, computer failure followed by failure to communicate. I've been trying to climb as much as possible outdoors and I've increased my kettlebell training at Kinetic Edge to two times per week. I hope to get a membership for a year committment to kettlebell and body weight training at KE. Then I will be targeting 3X per week in addition to my climbing. This weekend I Trad Lead 2 more times, now I am up to 5 trad leads under my belt. So far I am comfortable trad leading in the 5.5 - 5.6 range. Sport lead I am comfortable in the 5.7 - 5.8 range outdoors. On September 12th I am leaving for a nine day climbing vacation to the Needles and Mt Rushmore in S.D. and Devils Tower in WY. I plan on doing Trad and Sport Lead and practice multi-pitch climbing. I am looking forward to a great time. I have my Son Chris covered for the 9 days with great help and back-up so all should be well at the home front. I will post a blog and hopefully photos of my trip when I return.

In Strength

Ely's Peak.........

Tom, Luke, Tesa, Jane and I went climbing at Ely's Peak today! It was pretty wet from very low lake effect clouds. The climbs were pretty wet so we just set up a couple of top ropes and practiced mach lead in wet conditions. A real fun mach lead was Dislocation Overhang, grade 5.6. We really focused on always watching our feet placement. Although the rock was more slippery you could get good solid stances. It's good to practice in all types of conditions as you never now what you will encounter in the mountains. I felt I probably could have done Trad Lead today, but it's probably best to err on the side of caution in wet conditions.

In Strength

Today's Quote........

"You can only lead others, where you yourself are prepared to go."

-----Lachlan McLean

In Strength

VE:) >>>>>>>>>>>

Went climbing at VE and had a pretty good night. I worked on my foot placement, hip into the wall, balance and felt good about my climbing form. Did the 5.8+ roof climb and felt strong on surmounting the roof. Next week I plan on doing the 5.10a roof climb. Tom and I finished the night climbing in the Natural area of the gym, I nailed a 5.10b on sight and felt my climbing form was spot on. One of my goals at the gym is to do at least one roof climb per visit. Roofs have always been difficult for me, so therefore do more roofs and overhangs.

In Strength

Red Wing Sport Lead.....

Went sport lead climbing with Tom and Jim. Unfortunately today was my day for falling, I'm greatful for my climbing partners belaying skills. I fell quite a ways on Rock-A-Holics 5.8 and decided not to try it again as I was a little shook up. I then had a short fall on Jenna's Face 5.8, on this one however I got back on the wall and completed the climb. Also climbed Sunburst 5.7-, Cinq Jour D'Afille 5.7, Goofed on Skunkweed 5.8-, Living Postmortems 5.8-. I believe my problem is my feet, I have to pay more attention to my feet placement as I have noticed as I climb above my anchor my focus has been more on the next clip and my hands, kinda tunnel vision. The good thing is the falling was done in good form, feet into the wall...Ha ! Ha! Ha! I plan on practicing more sport lead in the gym and concentrate on feet placement, form and balance. Hopefully it will carry over to outdoor sport lead.

In Strength

Gym Climbing

Went climbing tonight at VE, I had a pretty good night climbing. I climbed a 5.11a on the second try completely without a take. I'm pretty happy about starting to be able to climb in the 5.11's good hard work is finally paying off. Setting goals is really important, I'm several months ahead of my goal for climbing 5.11. The satisfaction of attaining goals and resetting goals is very rewarding. I'm going to keep working hard climbing and improving my skills.

This weekend Tom and I are going sport climbing at Red Wing. I'm looking forward to sport lead and improving my climbing skills.

In Strength

Do this workout…

:20 Pushups
:10 Rest
*Repeat 8 rounds

Rest 2 Minutes

:20 Bodyweight Squats
:10 Rest
*Repeat 8 rounds

Rest 2 Minutes

:20 Burpees
:10 Rest
*Repeat 8 rounds

Rest 2 Minutes

:20 Mountain Climbers
:10 Rest
*Repeat 8 rounds

Total Workout Time: 20 minutes.

Followed by Kettlebell work out:
Warmup 12 rounds :20 work x :10 rest, Hi Pulls, Swings, Clean & Press, Alternating Swings, Snatches L & R

Snatches 12 rounds alternating left & right aprox. 8 snatches / :20 round = 96 snatches
Snatches 12 rounds repeat Total Snatches 192 Kettlebell weight 16 kg.

I'm formulating my workouts for the Tactical Strength Challenge combining Kettlebells with body weight, rope climbing, turkish get ups and weighted pull-ups.

In Strength

Today's Quote.....

"There are no failures, only results, so get busy doing what you can to make the results better."

___Pat Riley

In Strength

4000 Feet..........

I'm right on track on my rope climbing ! Today I logged 4000' right on track with my 1000' per week goal. It's hard to believe how close to a mile I am at in 4 weeks. I definitely feel stronger.
I've also added Turkish Get-Ups with kettlebells to add to my core training regiment. I will be posting a video soon on TGU's for those not aware of this intense core training excercise. I have my training sights on September Tactical Strength Challenge at Kinetic Edge Performance. I will also post how I plan on adding to my training for this challenging event.

In Strength

Week in Review

Went to Kinetic Edge 2x for "Gauntlet" & "Inferno" circuit training to help me amp up my desire to train hard. Went to Bikram yoga 1x to continue on flexibility training. I also strength trained in my garage gym and outdoors circuits. Overall I had a real good week and I'm looking forward to another great week and my climbing weekend at Blue Mounds & Pallisades this next weekend.

Rope climbing as of 7-19-09 3,440 feet

I'm starting to do lots of Turkish Get-Ups with Kettlebells to add to my rope climbing core training.

I've got my sights set on the September Tactical Strength Challenge. So I'm going to start gearing my training for this challenge. I will post my training plans as they unfold.

In Strength

Todays Quote......

"You need to lift heavier weights ! The heavier the weight the more compact you will be ! "

--Brad Nelson, RKC, Kinetic Edge Fitness, My Strength Coach !

In Strength

Barn Bluff....Red Wing....My Birth Place

55 years after my parents brought me into this world kicking and screaming, I revisted my birth place, Red Wing. Only this time silently kicking and screaming my way up Barn Bluff, sport lead climbing. All my relatives buried on the hill, were either rolling over in their graves or sending down guardian angels to protect their wild native son, Joey. I use to hike the hills and bluff country of Red Wing as a child and my parents let me run free, without a care in the world. I never realized how poor we were growing up, because my parents and relatives fueled me with good food a lot of Love, family and freedom to run the hills, build the creek dams and climb the trees. I've have never really grown up and Barn Bluff climbing is a testament to my new found freedom and escape from the rat race, that was so easy when I was a kid.

It was my first time sport lead climbing outdoors at Red Wing and it definitely amped up the excitement level in climbing.

Lead:
Cinq Jour D'Afille Grade 5.7
Goofed on Skunkweed Grade 5.8-
Living Postmortems Grade 5.8-

I have to be honest, I was scared climbing 10' above my next bolt, so I'm honest and so I will deal with it, and I will climb again and again and again.

In Strength

YouTube

http://www.youtube.com/watch?v=B94t1qK7AMs

Short video clip of my evil rope for ascending & descending laps.

In Strength

"Blue Moon"

Went to Taylors Falls with Tom for Trad Lead climbing. Lead Blue Moon Grade 5.5 ! It had been a couple of weeks since my last trad lead. It feels great to lead climb, I was in the zone totally focused and solid climbing. We treated the climb like it was a multi-pitch, just so we could continue practicing anchor setting, hanging belays and rope management. I am really proud of my trad leading and look forward to future climbs.

I have also been continuing my rope ascending work -outs, maintaining my goal of 1000' per week. I have already logged 2080' of rope climbing. I feel it has been very beneficial for my core training and ripped ab quest. Climbing at the gym, I've made it a point to climb at least one roof overhang per night. The roofs use to be my nemesis and now my accomplishments. The power of goals cannot be under-estimated.

In Strength,

....Ascending-Descending....

I have done it again, my creative mind has devised a devilishly cool, real world bodyweight excersize for a total body rippage. You see I have this huge tree in my side yard, I bought a static rappel rope and huge it on this branch 30 feet up my tree. Donning my climbing harness and my Texas prussics loops I've been doing laps up and down the rap rope. What a work out ! From starting position to the top measures 20 feet and descending is harder than going up so one lap = 40 feet. I've been doing 10 laps if possible.

6-18-09 10 laps =400 feet
6-22-09 7 laps =280 feet
6-24-09 10 laps =400 feet
-----
Total 1080 feet

My goal is 1000 feet per week. Due to blisters, I've changed from the Texas prussics loops to Petzl mechanical ascenders. The work out is just as gruelling, but belay gloves and the ascenders save my fingers from blisters.

This excersize has real world application along with intensive core conditioning, plus it's exciting going so high up on my own power.

In Strength

TRAD LEAD !!!

Today was our day to shine. I lead my first Trad climb on Columiester, grade 5.6. I felt focused and rock solid on my lead climbing and pro placement. My climbing partner Tom also lead Columeister for the first time. Our intensive training this spring on mach trad lead and the Trad Lead Climbing Course by VEGA and Pat Mackin has really paid off. We can now say we are Trad Lead climbers. We each lead the climb and seconded the climb. The leader set a top anchor for belaying up the second from a hanging belay. This involved anchor setting and rope management skills as if we were on a multi-pitch climb. I am so proud of this accomplishment and milestone toward multi-pitch climbing and future mountain projects. It's hard to put into words how good it felt to Trad Lead confidently.

In Strength

Today's "Quote"

"The world is full of willing people, some willing to work, the others willing to let them."

-Robert Frost

In Strength

Advanced Trad Climbing....

On Sunday we spent over 10 hours working on Trad lead climbing, multi-pitch climbing and rope management skills. We hired Pat Mackin of Vertical Endeavors for the course. I had a great time learning proper pro placements, anchor systems, Hanging belays and rope management skills. It was money well spent, toward my goals of trad lead climbing, multi-pitch climbing and mountaineering. I will be trad leading my first climb in the near future, I will keep you posted.

In Strength

Knots, Knots & More Knots.....................

It's been a little while since my last Post, but allot going on. I bought a static rope for rapelling & ascending. I have set the rope 30 feet up a tree in my yard for ascending and of course descending (what or in my case "who" goes up must come down). Using the Texas prussics set-up, I go up and down, what a fun way to really work out my core strength and practice mountaineering skills. Of course my kids think I'm either crazy or pretty cool, dangling 30 feet up, I don't know which. Today, Cheryl, Tom and I were practicing our knot tying skills for climbing in my garage, in preparation for tomorrows Trad Lead Climbing Class. We hired Pat Mackin from VE to teach us the necessary skills required for advancing to Trad Lead climbing. I'm very excited to make this next move in climbing. We will spend the day at Taylors Falls on the Wisconsin side training. I will post the class results tomorrow.

In Strength,

www.animatedknots.com

"New from Steve Maxwell"

This is a really challenging sequence of body weight excercise movments posted by Steve Maxwell on his Blog. It is really fun to try and fluidly complete these movements and then go for multiple sets, with good form.

1.Facing the bar, drop into a flat-foot squat
2.Roll back into a bent-leg shoulder stand
3. Exhale, lowering the legs overhead into plow position
suddenly reversing direction, roll back up into a flat-foot squat, then into an immediate
forearm balance (Crane position)
4. Hold the arm balance for 3-5 seconds then,
5. Explosively donkey kick the legs back, extending into the Upward-Facing Dog position then
lift the hips back into Downward-Facing Dog, then
6. Sit into a Bear squat
7. Dive through into a Low Plank Position, continuing smoothly back to
8. Upward-Facing Dog, then return to Low Plank and finally push up to
9. Upper Plank position
10. Sit back to Bear squat, then
11. Extend the legs into Downward-Facing Dog
12. Leap forward into Frog position
13. Stand, or jump, up to the pull-up bar in front of you
14. Perform a smooth Chin-Up or Pull-Up (your choice)
Hold 3-5 seconds in the top position, throat against the bar
15. Slowly lower down to full arm's length
Rinse and repeat. Wipe hands on pants.

In Strength

"Today's Quote"

"True enjoyment comes from activity of the mind & excercise of the body; the two are ever united."

-Humboldt

In Strength

Interstate Climbing.............!

Spent the enter weekend climbing@ Taylors Falls with Tom. Saturday we climbed on the Minnesota side, setting up in the Column area. Worked on the lower column of Column Direct and after several attempts, I figured it out. Next time I'm back I hope to send it ! We then practiced mach Trad Leading on a couple of easier lines next to the Column. We had a great day of climbing and lots of Trad practice. By the end of the day we were fried.

Sunday we climbed on the Wisconsin side and climbed "Lost Ego" 5.8 crack climb. We then practiced mach Trad Lead on "Lost Ego". It was good experience as crack climbing is a different style of climbing than face or slab climbing. I was pleased with my crack climbing skills outdoors when compared to my poor crack climbing experiences in the gym. As usual we both started the day out saying we were going to have an easy day, but true to form both Tom and I kicked are asses again. Today I saw our practicing jelling into true team work and we both are working on our efficiency from set-up, to communication to our climbing. We ended our day hiking over to the Indianhead area and set up a climb called "Lay Back" 5.8, what a wild climb to end our day, totally fried.

What a great weekend of climbing, endurance and team building !

In Strength

Today's Quote"

" The principle is competing against yourself. It's about self-improvement, about being better than you were the day before."

-Steve Young

In Strength

"Great Week"

Went to Bikram Yoga 2x this week.
Climbed at VE 2x this week.
Feeling great and I'm still on track with my Goals.
Looking to the future.

In Strength

"Daily Pull-Up Training Update"

On 4-24-09 I posted Daily Pull-Up Training, just so you know I'm not just blowing smoke !

Pull-Ups "Grease the Groove"
5-4-09 22 Pull-Ups
5-5-09 23 Pull-Ups
5-6-09 52 Pull-Ups & 4 Weighted Pull-Ups (20#)
5-7-09 15 Pull-Ups & 5 Weighted Pull-Ups (20#)
5-12-09 9 Pull-Ups & 13 Weighted Pull-Ups (20#)

Keeping up with daily pull-ups using Pavel's Grease the groove technique is really improving my pull-up strength. Today I did 5 Weighted Pull-ups in a row with 20#, new personal record. By mixing up regular pull-ups and weighted pull-ups, I am confident my goal of 15 pull-ups in June of 09 is going to happen.

When striving to reach goals it is important to be persistant and consistant. Don't just say it, Do it !

In Strength

Today's Quote"

On the mountains of truth you can never climb in vain; either you reach a point higher up today or you will be training your powers so that you will be able to climb higher tomorrow.

-Friedrich Wilhelm Nietzsche

In Strength

"Road Trip"

Went on a three day climbing trip to South Dakota and Southern Minnesota with my climbing partner Tom. Although it was a Minnesota Rover trip, it was a training trip for Tom and I. We stayed at Pallisade State Park in South Dakota our base camp. On Friday (5-1-09) we climbed for 4 hours on the South Wall, we had difficulty determining which climbs we were on as the guide book wasn't very clear. But we set up several climbs ranging from 5.5 to 5.9 difficulty. We were able to do some chimney, dihedral cracks and wall climbs. The climbs were close to the river and facing north, propagating lichen and moss growth, very dirty climbs. Although the work-out on climbs was great the dirty conditions and wind lead to dry coughs and dust in the eyes, not ideal. However these are real world conditions for mountaineers, so shoot me for whining. The next day we went to Blue Mounds in Minnesota we climbed for 7 hours climbs ranging from 5.7 to 5.9 difficulty. My favorite climb was called "Black & Blue" 5.9 rating, 2 years ago, the last time I was at Blue Mounds, I couldn't even start this climb. This time I climbed it completely 2 times, the second time with no takes. I am very pleased with my climbing improvement. We also spent time doing mach trad leads, placing protection and clipping a lead rope while on top rope. We would then critique our trad lead placements and lines. We both have our sights on Trad Leading this climbing season. I've been working hard on my top rope set-ups, knots and anchors, to keep up with Tom as he is more experienced in these skills. However we have to be equally efficient to meet our future multi-pitch climbing goals in the mountains. After a great day of climbing we headed back to Pallisades Park, really worked out. The next day we got up early for a final short day at Pallisades before hitting the road for home. In the AM we both were feeling yesterday after 2.5 Hours of climbs including mach trad lead practice, we were fried. However we critiqued our leads to the next level evaluating placement distances required to avoid decking out if a fall occurred. Really interesting stuff, learned allot, need to learn and practice more. Overall a great weekend in the sun doing what I like the most climbing with friends !

In Strength

Oh! My Aching Body"

When I got up this morning, I couldn't believe all the muscles I discovered yesterday. They were screaming at me. I decided Bikram Yoga was what my aching bod needed the most. 90 Minutes of yoga @ 105 degrees F. was just what I needed to loosen up and stretch out my muscles. I felt really good afterwards. Bikram Yoga really compliments my strength training. I'm really looking forward to next week, especially next weekend...I'll be heading to Blue Mounds in southern Minnesota for a weekend of rock climbing with a climbing group from the Minnesota Rovers.

In Strength

"Kinetic Edge Beatdown"

Kinetic Edge Performance had planned an outdoor bodyweight excercise class at the Catherdral today..Cancelled because of the weather. Bummer, I was really looking forward to an outdoor "Survivor" style class. Needless to say they had a killer bodyweight workout at KE's gym. It was an intensely brutal circuit, including Jail-house Push-ups, squat lunges, lizard crawls, frog hops, squat jumps, Fireman Push-ups and Wind sprints (Outside). 4 Sets of 4 Killer rounds. THEY really out did themselves, what a beatdown. They are still going to plan for outdoor beatdowns. I never realized the insane bodyweight excercises until I hopped like a frog and lizard crawled back and forth across the gym 4 times. I felt great after the work-out, but crashed for 2 hours when I got home.

In Strength

Quote

Wisdom is knowing what to do next, skill is knowing how to do it, and virtue is doing it.

-Anonymous

In Strength

"Daily Pull-Up Training"

The best way I've learned to train for pull-ups is a technique called "Grease the Groove", by Pavel. The technique is not to work to failure but using low sets (1 to 5 pull-ups) and as many times as possible during the day. As I mentioned on an earlier Blog, I had my guys at work set up a 10 foot pull-up bar, between Bay 1 & 2. So heres how I grease the groove efficiently at work. Everytime I enter a Bay, I do my pre-determined pull-ups set, everytime I leave the Bay, I do the pull-up set again. I started that a week ago and quickly began to wonder just how many pull-ups were going down in a day at work. So I decided to chart them. Monday through Thursday light days and Friday heavy day.

4-23-09 Thursday 23 Pull-Ups
4-24-09 Friday 70 Pull-Ups Heavy Day
Weekend Off

If I can stay focused on the GTG approach. I will either completely avoid Bays 1 & 2 or get totally ripped on my pull-ups. I prefer the later. My 15 Pull-Ups in June is coming down !

On a lighter note, some of the guys at work are starting to do random pull-ups between the bays. Setting a good example for others, without even saying a word.

In Strength

AdvoCare

Check this Link Out ! AdvoCare

I just became an AdvoCare Distributor. I've been using their Performance and Nutritional Products for the past couple of years. They have been instrumental in my strength training and nutrition. I am so pleased with the product and quality I decided to sell the product. What better advocate, selling something you really believe in .

In Strength

"Quote"

Consult not your fears, but your hopes and dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but what is still possible for you to do.

Pope John XXIII

"Pistol Progress"

Doing Pistols properly requires strength, flexibility and balance working together. Bikram Yoga has really helped me on the flexibility and balance components of this difficult excercise. In the past my flexibility was so poor I could not even get into the bottom phase of the excercise, which requires primarily flexibility and balance. Last night I was able to hold this position with both my right and left leg for at least 15 seconds each leg. One step closer to mastering this cool excercise. This is a perfect example strength training and flexibilty training combining to reach the common goal.

In Strength.

"Goals Review & Reset"

Best way to stay on track on goals is to periodically review them and as life is dynamic review & reset them.

2009 Goals Review
1. Do Tactical Strength Challenge 4-4-09 Done
2. Pull-Up Goal of 15 4-4-09 Did 10 Reset for June Testing
3. Side Press 24kg Kettlebell Omitt Goal
4. Pistol (1 leg squat) by 7-15-09 Reset
5. Bend Iron Mind Yellow Nail by 5-24-09 Reset
6. Join Bikram Yoga Done

So 2 out of 6 Goals accomplished and on track or reset for the remaining 4 !

2009 Fitness Goals Reset
1. Do Tactical Strength Challenge in September 2009
2. Pull-Up Goal 15 by June 2009
3.Pistol (1 leg squat) by 7-15-09
4. Bend Iron Mind Yellow nail by 5-24-09
5. Continue Bikram Yoga through 2009
6. Trad Lead Climb this 2009 season.

2009 Personal Goals
1. Get my Son Chris to a healthy base line.
2. Get my business going.
3. Be more out going.

I decided to add Personal Goals as I am finding out that recording goals is helping me acheive them. So why not work on personal goals and just see where they take me.

In Strength

Cragging @ Taylors Falls

Tom & I got out for the first time this year for climbing. We both intend to be Trad Lead Climbing this year, so we need lots of time on the rock. We set up "Piece of Cake" for top rope and we each climbed it a couple of times, then we racked up for mach lead practice. It went really good for both of us, we paid close attention to our placements and stances. Last year I was getting pumped out half way through mach leading, this year no pump, first time out this year.
After about 5 climbs each we went to Tourist Rocks area and practiced setting up anchors, opposed nuts, one hand clove hitches and other general fun trad climbing practice that has to be second nature to us. For the first time out, I'm already better than last year. Practice makes perfect.

In Strength

Tactical Strength Challenge

Wouldn't you know it I woke up with a terrible backache. This morning I made the tough decision to not participate in the TSC. I decided my back is to important to strain, as I always push for the limit. I kept waffling especially after a couple cups of coffee. I decided to go to Bikram Yoga instead and decompress my lower back. After yoga I decided to drop by the TSC as a spectator and watch what I was missing. After watching the deadlifts I knew I made the right decision, theirs always next time. When they announced the pull-ups session my ego got the best of me as my arms didn't hurt. I asked if I could participate in this event only and was given the go ahead. My goal was 15 pull-ups, I counted 11 and failed on 12. The counter gave me credit for 10 to my disappointment as my chin touched the bar but didn't go above the bar. I tied my personal record of 10 pull-ups officially. But thats what goals are for if they were easy it wouldn't be worth while to set goals. So my goal of 15 pull-ups remains. I will re-test in June 2009. The important thing to me is even though I had planned this event in my 2009 Goals. Although I couldn't fully participate my heart was in it and I at least showed up and tried to perform in the only event that would not stress my back.

In Strength

VE Nite

Went to the gym for rock climbing. Met Tom and Cheryl, I decided not to push to hard as I was still aching from Bodyweight Challenge 4 and tomorrow is the Tactical Strenth Challenge. Needless to say my climbing was off. But I have to save myself for tomorrow morning. Still had lots of fun. I bumped into Masuo and Angie and Greg and Amy. It seems like I have more friends now then when I was younger.

In Strength.

Body Weight Challenge 4

Week 4 Benchmark Challenge - To be completed either Saturday or Sunday.
Bodyweight Training 300 workout (300 total repetitions)25 Pushups50 Mountain Climbers (25 per leg)25 V-Ups50 Alternating Lunges (25 per leg)25 Burpees (no pushup / no jump)50 Cross Body Mountain Climbers25 Dips (off box / chair / stairs)50 Squats (Ass must touch 2nd Step) / Knees must lock out*You must complete ALL repetitions of an exercise BEFORE moving onto the next exercise.

My time at a moderate pace 14 Minutes 38 Seconds.
Great excercise circuit to start my day.

In Strength

Body Weight Challenge 3

Week 3 Benchmark Challenge - To be completed either Saturday or Sunday.10 Lunge Split Switches Per Leg5 Hindu Pushups5 Towel Rows (TRX - pick one up here TRX Portable Gym)**Complete as many rounds as possible in 20 minutes
Post your COMPLETED ROUNDS in the “Comments” section below.
Crank it!B-Rad

*Completed 16 Rounds in 20 Minutes.
Really worked up a sweat!

In Strength

Gym Climbing

Met Tom and Cheryl at Vertical Endeavors. Had a good night of climbing. Cheryl took her sport lead class so we now can all sport lead. Started the night on sport lead, kept it easier to start off with Cheryl. Went to top rope and I climbed consistently iin the 5.10's up to 5.10C. I climbed the 5.11A but it's easier then the 5.10's. So even though I can claim a 5.11A, I seriously doubt it's that. Climbed for 2 hours and just had great fun with my friends.

In Strength

Work-Out

50 Burpees timed for speed 2 Minutes 36 sec.
50 Slow Twister Sit-Ups with 10 lb plate

Strength Work-Out

50 twisting bent knee slow motion sit-ups

16kg (35lbs) Kettlebell bottoms up floor press 10+8+6+4+2+1 Left & Right

Nail Bending
1 White, all the way !
1 Green, next level up all the way !
3 1/4" x 6 hot rolled steel rods, bent to 3/4" peak

32kg (70lbs) Kettlebell floor press 1+1+1 Left & Right

Short powerful work-out before bed.

In Strength

"Nailed 5.11A On Sight"

On 3-21-09 I set my goal for achieving climbing 5.11 by October 31, 2009. I nailed this goal ! I climbed a 5.11A on sight with no takes tonight and Cheryl and Tom are my witnesses. I know my strength and yoga flexibility training is really paying off. Today I am resetting my goal to consistently climbing in the 5.11 grade range by June 28th of this year. Although this was the highlight of my night, I consistently climbed 5.10 grade range all night. What a great night and great feeling, accomplishing this difficult goal.

In Strength

Bikram Yoga Poses

I went to yoga again this week. I really focused on my form and stretching a little farther. I was more flexible and my balance on one foot poses was much better. I really enjoy yoga and I'm starting to feel that time is just a state of mind as the 90 minutes seems to go by so fast. When I first started Bikram the 90 minute session felt like forever. I'm getting use to the 105 degree heat and I am learning how to breathe and totally relax during rests in between poses. As I was leaving I ran into my daughters, Jenny and Nicole just arriving for the 4:00 PM session. It feels so good to know that I am a good example to my off spring (:

In Strength

"Chris' Day"

Chris had a great day! Really wakeful ! We went to Perkins, he had Strawberry Pancakes and whipped cream. It was so good to be able to take him out. Then he went for an hour long massage. What a wonderful day !

Exercise:
45 Minute Slow Burn Yoga
1 Hour 10 Minute Brisk walk.

What a great day !

In Strength

Vertical Endeavors

It's been kind of slow at work so I had the guys make a pull-up bar between Bay 102 & 103. It's about 10 feet long so you can do a lot more than pull-ups. I'm working on greasing the groove on pull-ups as I only have 2 weeks until the Tactical Challenge. Every time I go between the bays at work I have to do a pull-up.

Went climbing at VE last night. Met up with Tom, Cheryl and Jim had a really good night climbing. I was climbing 5.10's up to 5.10c consistantly, definite improvement. I feel pretty strong and I also feel more flexible, carry over from my Bikram Yoga. It's nice when Goals start complimenting each other.

I am going to set a new goal of climbing 5.11 by Oct 31, 2009. There is a pretty big jump between 5.10's and 5.11. I have to continue my grip training, flexibility training and improving my climbing technique to acheive this goal.

I'm really excited about the outdoor climbing season !

In Strength

Snatch Challenge

This week I am up to 4 minutes on my snatches
Snatches x 4 Minutes x 6 Rounds with 16 kg Kettlebell
85+90+95+91+90+50=501 snatches = Swinging 17,535 lbs. of metal above my head in 22 minutes.

I am suprised how good the 4 Minute rounds have gone. Next week will be 5 minute rounds then a good rest period before my Tactical challenge.

As of today I have recorded 4226 Snatches on the Snatch Challenge site.
This equals to swing 147,910 lbs total, thats a lot of work.

I am setting up a pull-up bar at work to start preparing for the pull-up portion of the Tactical Challenge. I will be Greasing the Groove on pull-ups for the next couple of weeks.

Bikram Yoga

I went to Bikram Yoga today ! It was my 6th class. I feel more comfortable doing the poses but I have a very long way to go. But that's what self improvement is all about. I went with my daughter Jenny again. I really enjoy going with her, who would ever have thought we would be yoga partners. It seems to be catching on as Jenny has invited Erin and Nicole to also join her. I'm so glad she enjoys it and she is going to meet her goals way before me, her stiff old man. I'm very happy to be a postive example and role model for my children. Just remember it's never to late to start something new.

Today I joined the "Million Inch Challenge" group formed by my strength coach Brad of Kinetic Edge Performance. He will be posting weekly challenges and I will be posting as I complete them.

On my nail bending endeavor I had my engineer calculate the forces required to bend 3/16", 1/4" by 6" long steel rounds in both cold rolled steel and hot rolled steel. The numbers are interesting from a scientific perspective and I think it will help me on my quest to work up to bending the Yellow Nail by my May goal. One thing my engineer told me is when bending the steel rod the instant you let up tension the steel rod will work harden and become even more difficult to bend. So your best effort has to be on your first try. I had the guys in the shop cut me a bunch of 1/4" x 6" Hot Rolled steel rounds as this is theoretically about half way between the 3/16" and 1/4" x 6" Cold Rolled Steel in difficulty. But I will see when I try to bend it.

In Strength

"Bent My First Nail"

Received my "Bag of Nails" and bent my first nail !! It's the white nail and it's a beginner, but it still was hard. I bent 3 nails, eventually the white nail will be like butter. I made the goal on the beginning nail so I will reset the goal for the intermediate nail. Bending nails is a cool ,eclectic, off the wall excercise that involves lots of muscles, hands, wrists forearms, shoulders, lats, pecs, abs, obliques and everything in between. Fun Stuff !

Work-Out
1. Bent 3 White Nails

2. 16kg Kettlebell one arm swings with eagle loops x 1 minute L / R w/15 second rest.
Left 5 one minute reps x 2 rounds
Right 5 one minute reps x 2 rounds
This excercise with the eagle loop attached to the kettlebell handle, adds a new evil twist to the kettlebell swing as the eagle loops are held by four finger tips only. Really blasts your fingers and forearms. The centrifugal force varies throughout the swing. Great new excercise for grip. Total excercise time was 20 minutes. I bet I'm the first one to use eagle loops on kettlebells.
Can you imagine Farmer Walks with Eagle Loops....Wooooo! I feel the burn just thinking about it.

3. 16kg Windmill Bottoms Left 5 x 1 Right 5 x 1
One round as my back was stressed, work up slowly on this excercise as I have a weakness in my lower back to overcome.

4. 12kg Top Windmill 16 kg Bottom Left 1 x 1 Right 1 x 1
This was a test for form. Good form but I feel stress in my lower back during the windmill movement. I need to work up slowly.

Work-Out:
Snatches x 16kg Kettlebell x 3 minutes x 5 rounds
66+69+70+67+71=343 snatches

Windmills bottom weight 16kg Kettlebell
Left 5 x 2 Right 5 x 2
Windmills top weight 16 kg Kettlebell
Left 2 Right 2
I'm working on the easier variation of the Windmill as my lower back has a strange creaking as I do this movement. I will continue with the bottom weight to improve my lower back strength and form, then advance to the upper weight version, then finally the upper and lowerer weighted version. This excercise is a progression toward my Side Press goal.

"My Goals for 2009"

"Pistol" Photo courtesy of Jim @ Beast Skills

1. Do the Tactical Challenge @ Kinetic Edge Fitness on April 4th 2009.... I'm signed up !
The tactical challenge is about acheiving your best personal record in the 5 minute Kettlebell
Snatch, Deadlift and Pull-Ups. This is my first challenge so I have decided to use the 16kg
(35lb) Kettlebell vs. the 24kg Kettlebell. I will record my Tactical Challenge Results. To
prepare for the Tactical Challenge, I signed up for the Snatch Challenge on line and record my
progress on this site. As of today I am on 3 minute snatch cycles, next week 4 minutes the
following week 5 minutes, then the Tactical Challenge.
2. My Pull-Ups Goal is 15 Pull-Ups, to date my personal record is 10
3. Side Press the 24kg Kettlebell by 5-24-09. The side press is an old strongman excercise, that
is very challenging and isn't seen very often as it is to hard for most modern gym rats. I will
post a video when I achieve this cool excercise.
4. "Pistols" One-Leg Squat. Again I set my sights high as this is the meca of acheivement in
squating. Extremely difficult, requiring strength balance and flexibility. I will proudly post a
video when this one goes down on my birthday 7-15-09.
5. "Bend a 6 Penny Nail", I have very weird goals, but this is a tough one to demonstrate great
grip and upper body strength. To help me acheive this goal I ordered a "Bag of Nails"
including the nail wraps and increasingly difficult nails to bend. I plan on bending my first nail
by 5-24-09 and I will post my success.
6. Join "Bikram Yoga" to agument my strength and core training with flexibility. Joined on my
6th week! Of course Bikram is not your run of the mill yoga's, this class is 90 minutes in a 105
degree F room. It's hot as hell and you sweat buckets, but I feel sooooo good afterwards.

Today, Tom and I went to Fairy Falls to see if it was climbable. The beautiful ice curtain was in but the water was flowing over it, so no climbing in the cards. We decided to check out the "Brick Yards", the ice was in and pretty fat, we set 3 climbs. We salvaged the day and though the climbs were short, we managed to work out hard for about 6 hours. This was Tom's first day back climbing since he broke his collar bone skiing. Tom managed quite well and it looks like my climbing partner's back ! To bad its almost the end of the season, but we have rock climbing to look forward to. Tom and I are very serious about our climbing and we always manage to climb ourselves to the max. Both of us felt every muscle in our bodies, which is a good thing. Play hard turn hard.

2-28-09

Went ice climbing at Sandstone with Mitch, Mark and Me (Joe alias Ramblin' Man). We met Masuo, Angie and Chris for a full day of ice climbing. The weather was around 10 degrees and the climbing was great ! My favorite climb of the day was a mixed route called "Turf Wars". The ice pillar at the start of the climb was really short but engaging. The rest of the climb really engaged my core and was challenging but intensely exciting. The climb is about 60 feet long and predominantly dry tooling. We had a great day of climbing and companionship, I met two new friends to contact for future ice and rock climbing. I love ice climbing ! I train to climb and climb to train, what a wonderful time. Crisp clean winter air, beautiful scenery and intense excitement with friends that are kindred spirits.