Re: The Barn
 

Mon: Boot Camp and Hot Yoga
Tues: Boulder at The Barn
Wed: Hot Yoga, misc. exercises
Thurs: Set route/boulder and compare DMM Pivot to ATC Guide, Pivot lowers way easier than ATC Guide in Guide mode.

Re: The Barn
 

Cruise: worked out on Monday, Friday and Saturday
Today: Boot Camp w/crazy fill-in instructor: she really pushed us
Hot Yoga

Re: The Barn
 

Misc exercises
Hot Yoga

Re: The Barn
 

Climb on Robert's wall

Re: The Barn
 

Hot Yoga, first workout since bad cold

Re: The Barn
 

Monday: Boot Camp and Hot Yoga
Thursday: Yoga

Re: The Barn
 

Monday: Boot Camp, Hot Yoga

Tuesday: Climb on Robert and Nahomi's wall

Wed: Hot Yoga, misc exercises

Re: The Barn
 

Boot Camp, Hot Yoga

Re: The Barn
 

Wed: Hot Yoga
Sat: Boulder at CRG

Re: The Barn
 

2-1-16 Boot Camp, Hot Yoga
2-3-16 Hot Yoga, misc exercises
2-4-16 CRG bouldering w/Nahomi
2-6-16 Rock Mill w/friends
2-8-16 Boot Camp, Hot Yoga
2-11-16 Yoga
2-13-16 CRG bouldering w/Tim and Jeff

Re: The Barn
 

Sunday: Set 2 routes, climb at The Barn
Monday: Boot Camp, Hot Yoga
Today:
Set 2 more routes,
Arm/Leg SwingsClimb at The Barn 9 routes, 4 tries to get pink route

Then:
Shoulder Press; 5 reps of: 50,60,10 reps of 65 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 85, 95, 10 reps of 100; 1.5 min. rest in-between
Reverse Hyper: 15 reps of 90 lb

Then:
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-overs/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps

Re: The Barn
 

Set another route today at The Barn
Redpointed all 10 routes: Took 2 tries to get Pink and two tries to get Orange

Re: The Barn
 

Hi Norm. I had a great time climbing with you and Jeff today. Here is the link for the gymnastic mat I ordered.
[URL="http://akathletics.com/collections/landing-mats-training-pits/products/4-x8-x8-landing-mat"]http://akathletics.com/collections/landing-mats-training-pits/products/4-x8-x8-landing-mat[/URL]
WFS

Re: The Barn
 

Thanks for the info Tim

Thurs: Yoga

Today: Boulder at Rock Mill w/Tim, Jeff and Ken

Re: The Barn
 

Boot Camp & Hot Yoga

Re: The Barn
 

Tuesday:Redpoint 14 routes at The Barn, 1 min 8 sec on Series, 2 laps on crackboard
Wed: Hot Yoga, misc exercises, 1 mile on treadmill
Thurs: Yoga, Redpoint 14 routes at The Barn, 1 min on Series, 1.5 laps on crackboard

Re: The Barn
 

Sat:
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-overs/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps

Then:
Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 50,60,10 reps of 65 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 85, 95, 10 reps of 100; 1.5 min. rest in-between
Reverse Hyper: 15 reps of 90 lb

Sun:
Climb at Barn, all but hardest 2 routes, 2 falls
2 sets 50 AbMat Situps
40 sec. on series
3 laps on crackboard-2 falls
3 hand stands against wall

Re: The Barn
 

Mon: Boot Camp, Hot Yoga

Tues: Climb at Barn,
Redpointed all routes but "Black Hole"(4 falls on Black Hole)
2 sets 50 AbMat Situps
56 sec. on series
3 laps on crackboard
Practice hand stands on new mats

Wed: Misc exercises, Hot Yoga

Re: The Barn
 

Climb at Barn,
Redpointed all routes (1 fall on Black Hole)
2 sets 50 AbMat Situps
59 sec. on series
3 laps on crackboard, 1 fall
Practice hand stands on new mats

Re: The Barn
 

Sat: Climb at Rock Mill w/ Tim and Jeff: fun, productive day

Sun:
WU: Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-overs/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps

Then:
Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 3 reps of: 50,60,10 reps of 65 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 85, 95, 10 reps of 105; 1.5 min. rest in-between
Front Squat, Push Press, Push Jerk, Clean: 5 reps of 65 lb., OHS 5 reps of 45 lbs.
Reverse Hyper: 15 reps of 90 lb
Run 1.18 mile: 12:30

Re: The Barn
 

Mon: Boot Camp, Hot Yoga

Tues: Climb at Barn,
Redpointed all routes
50 sec. on series
3 laps on crackboard
Practice hand stands on mats

Re: The Barn
 

Climb at Rock Mill w/Tim, Robert, Nahomi, Ken, Lara, Beth

Re: The Barn
 

Sun:
WU: Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-overs/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps

Then:
Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 3 reps of: 50,60,10 reps of 65 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 85, 95, 10 reps of 105; 1.5 min. rest in-between
Front Squat, Thruster, Push Jerk, Clean: 5 reps of 65 lb., OHS 5 reps of 45 lbs.
Reverse Hyper: 15 reps of 90 lb

Attempt Hand Stands (10)

Re: The Barn
 

Boot Camp, Hot Yoga

Re: The Barn
 

Tues: Climb at Barn w/Robert & Nahomi
Redpointed all routes
52 sec. on series
3 laps on crackboard

Re: The Barn
 

Wed: Misc exercises, Hot Yoga

Thurs: Rock Mill with Robert: Climbed with Mark Stevenson for a couple hours, great to see him again!

Re: The Barn
 

Rock Mill w/Robert, Nahomi and Matt

Feet (especially left) still tender from Thursday night.[Injured during a lunge move]

Re: The Barn
 

Mon: Boot Camp then Hot Yoga
Tues: Hand Balance class at Rock Mill then Boulder
Wed. Misc. exercises then Hot Yoga
Thurs: Hinckley w/ Rick, Don & Nahomi

Re: The Barn
 

Sunday: Hinckley
Monday: Boot Camp and Hot Yoga
Tuesday: Ring Strength Workshop at Rock Mill:Hurt my right elbow doing a Skin the Cat-heard a crackling sound-pain on top of elbow, bicep side. Tightened up on the drive home. Time will tell; as Ken said "another one to add to the list!"

Re: The Barn
 

Saturday:
WU: Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb. *had to stop weight with the other hand on internal pronation*
50 SU/25 x-overs/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs. *had to reduce weight to 5 lbs*
5 Wall Climbs
50 AbMat Situps

2 easy climbing routes, very little pain but a noticeable loss in strength.

Sunday:
WU: Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb. (1.25 lbs on right arm)
50 SU/25 x-overs/50 alt footstep/25 DU
3 wrist rolls @ 5 lbs.
5 Wall Climbs
50 AbMat Situps

Run 1 mile in 9:40

Re: The Barn
 

WU: Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb. (1.25 lbs on right arm)
50 SU/25 x-overs/50 alt footstep/25 DU
3 wrist rolls @ 5 lbs.
5 Wall Climbs
50 AbMat Situps

Run 1 mile in 9:30

Re: The Barn
 

Friday: noon- right elbow, heat for 30 mins., massage for 10 mins.

Sat: 8pm- 2 min hip stretch, each leg, right elbow, heat for 30 mins., massage for 10 mins.

Fizek: Noon- Arm Leg stretches, Jump rope (50 SU, 25 x-over, 50 alt footstep, 25 DU), 50 AbMat Situps, 10 Box Jumps @ 24", 5 @ 30", 10 min row(10:05, 99 cal, 3.0 avg speed, 79 avg watts), 5 pistols each leg, 50 AbMat Situps, Lat Machine(3 sets of 15 reps: 55,62,69), Run 1.5 miles(14 mins)

9pm-2 min hip stretch, each leg, right elbow, heat for 30 mins., massage for 10 mins

Re: The Barn
 

10 am- 2 min hip stretch, each leg; right elbow, heat for 30 mins., massage for 10 mins.

4pm- Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb. (1.25 lbs on right arm)
50 SU/25 x-overs/50 alt footstep/25 DU
3 wrist rolls @ 5 lbs.
50 AbMat Situps
15 reps on Reverse Hyper @ 90lbs.
The following w/2.5lbs. + dumbbell bar:
(Resting on Reverse Hyper) Elbow Flexion/Extension 3 sets of 10 with both palm up and thumb up
(Standing) Elbow Flexion-Resisted 3 sets of 10 with both palm up and thumb up
(Resting on Reverse Hyper:leaning back) Elbow Flexion/Extension 3 sets of 10 with palm up
15 reps on Reverse Hyper @ 90lbs.
Run 1 mile in 9:53

9pm- 2 min hip stretch, each leg; Rice Buckert; right elbow, heat for 30 mins., massage for 10 mins.

Re: The Barn
 

05-02-2016 Monday
Noon: right elbow, heat for 30 mins., massage for 10 mins.

Fizek: 6pm- Arm Leg stretches, Jump rope (50 SU, 25 x-over, 50 alt footstep, 25 DU), 50 AbMat Situps, 10 Box Jumps @ 24", 5 @ 30", 10 min row(10:05, 94 cal, 2.9 avg speed, 75 avg watts), 5 pistols each leg, 50 AbMat Situps, Lat Machine(3 sets of 15 reps: 62,69,69), Tabata Run @ 12% slope, 6.0 speed

9pm-ice right elbow for 20 mins.

Re: The Barn
 

NOTE:
(For right elbow injury)

Physical Therapy: 04-28-2016

Dr apt:04-27-2016

Monday 05-02-2016: Also Hot Yoga at Fizek, mostly using forearms for support.

Re: The Barn
 

2:15 pm: Physical Therapy- Heat and massage

9pm: 5 min hip stretch, each leg; right elbow, heat for 30 mins., massage for 10 mins.

Re: The Barn
 

[B]Friday[/B], 9:30am Physical Therapy- Heat and massage

9pm- 2 min hip stretch, each leg; Rice Buckert; right elbow, heat for 30 mins., massage for 10 mins.


[B]Thursday[/B]:
9pm: 5 min hip stretch, each leg; right elbow, heat for 30 mins., massage for 10 mins.


4pm- Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb. (2.5 lbs on right arm)
50 SU/25 x-overs/50 alt footstep/25 DU
3 wrist rolls @ 6.25 lbs.
50 AbMat Situps
15 reps on Reverse Hyper @ 90lbs.
The following w/5 lbs. + dumbbell bar:
(Resting on Reverse Hyper) Elbow Flexion/Extension 3 sets of 10 with both palm up and thumb up
(Standing) Elbow Flexion-Resisted 3 sets of 10 with both palm up and thumb up
(Resting on Reverse Hyper:leaning back) Elbow Flexion/Extension 3 sets of 10 with palm up
15 reps on Reverse Hyper @ 90lbs.
Run 2 miles in 20:16

9pm- 2 min hip stretch, each leg; Rice Buckert; right elbow, heat for 30 mins., massage for 10 mins.



[B]Wed[/B]:Noon: right elbow, heat for 30 mins., massage for 10 mins.

Fizek: 6pm- Arm Leg stretches, Jump rope (50 SU, 25 x-over, 50 alt footstep, 25 DU), 50 AbMat Situps, 10 Box Jumps @ 24", 5 @ 30", 10 min row(10:05, 122 cal, 3.5 avg speed, 122 avg watts), 5 pistols each leg, 50 AbMat Situps, Lat Machine(3 sets of 15 reps: 62,69,76)

Hot Yoga

9pm-ice right elbow for 20 mins.

Re: The Barn
 

[B]Sun[/B]: 11 am- 2 min hip stretch, each leg; Rice Buckert; right elbow, heat for 30 mins., massage for 10 mins.

6pm: 1.5 mile walk in park w/Sandy

9pm- 2 min hip stretch, each leg; Rice Buckert; right elbow, heat for 30 mins., massage for 10 mins.

[B]Sat:[/B] 11am- 2 min hip stretch, each leg; Rice Buckert; right elbow, heat for 30 mins., massage for 10 mins.

9pm:- 2 min hip stretch, each leg; right elbow, heat for 30 mins., massage for 10 mins.

Re: The Barn
 

[B]Tuesday[/B]: 11:45 Physical Therapy: Heat and Massage right elbow
6:30 pm Walk at park w/Sandy
9:30 pm: 2 min hip stretch, each leg; right elbow, heat for 30 mins., massage for 10 mins.




05-09-2016 [B]Monday[/B]
Noon: right elbow, heat for 30 mins., massage for 10 mins.

Fizek: 6pm- Arm Leg stretches, Jump rope (50 SU, 25 x-over, 50 alt footstep, 25 DU), 50 AbMat Situps, 10 Box Jumps @ 24", 5 @ 30", 10 min row(10:05, ? cal, 3.6 avg speed, 137 avg watts), 5 pistols each leg, 50 AbMat Situps, Lat Machine(3 sets of 15 reps: 62,69,76), Tabata Run @ 12% slope, 6.5 speed

9pm-ice right elbow for 20 mins.

Re: The Barn
 

[B]Fri[/B]: Noon: right elbow, heat for 30 mins., massage for 10 mins.

9pm: 10 min hip stretch, each leg; right elbow, heat for 30 mins., massage for 10 mins.

[B]Thurs[/B]:10:15am Physical Therapy-heat then more pressure points than massage this time- belt to foot

9pm: 5 min hip stretch, each leg; right elbow, heat for 30 mins., massage for 10 mins.

[B]Wed[/B]:Noon: right elbow, heat for 30 mins., massage for 10 mins.

Fizek: 6pm- Arm Leg stretches, Jump rope (50 SU, 25 x-over, 50 alt footstep, 25 DU), 50 AbMat Situps, 10 Box Jumps @ 24", 5 @ 30", 10 min row(10:05, 128 cal, 3.5 avg speed, 132 avg watts), 50 AbMat Situps, Lat Machine(3 sets of 15 reps: 62,69,83)

Hot Yoga

9pm-ice right elbow for 20 mins.