"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