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,