Re: The Barn
 

WU: Arm and leg swings
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
35 Situps
2 HS (against wall)
10 T-2-B
10 Box Jumps, 24"
35 Situps
10 Wrist Pronators @ 2.5 lbs

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 55-60; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
5 Ring Dips
10 DU
5 HS (against wall)
10 Box Jumps, 24" 2:00-2:17-2:33 6:50

Mobility: focus on adductors and glutes

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Saturday:
CRG with Robert, Nahomi, Ken and Kel

Sunday:
X-country ski with Robert, Nahomi and Kevin

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Tuesday: Climbing at Barn
Wednesday: x-country skiing at Turkey Run Trail

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Hot Yoga

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Saturday: CRG
Today: x-country skiing with Sandy

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Interval/Strength and Stretch training: 1 hour

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Tuesday: Yoga
Wed:Interval/Strength and Stretch training: 1 hour
Thurs: Climb at Barn
Sat: Climb at CRG

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That combination of interval training, weights, yoga, and climbing is going to make you a beast for climbing this climbing season!!

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Thanks JT; you are making great progress with the weights!

Saturday: CRG

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Yesterday:
The Barn 13/15 routes on the minute

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CRG, fun day

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WU: Arm and leg swings
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
15 Situps
2 HS (against wall)
10 T-2-B
10 Box Jumps, 24"
10 Wrist Pronators @ 2.5 lbs

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 55-60; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: AMRAP IN 10 mins of:
30 DU
20 Situps
10 Pushups 4 +38 (278)

Mobility: quads, adductors, and back

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Set route and climb at The Barn

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Maui, Hawaii

All workouts consisted of WU of arm/leg swings, situps, and jump rope. WOD's were not timed (didn't want to leave my phone unattended). Distances are estimates.

Monday, March 10, 2014
3 rounds of:
100m run
10 Burpees
15 Air Squats

Tuesday
3 rounds of:
300m run
15 pushups

Thursday
3 rounds of:
Run 600m
15 Burpees
25 Air Squats

Saturday
100 DU

Sunday: Hike 4 miles and saw one waterfall at 185', one at 425'

Tuesday
3 rounds of:
Run 400m
10 Lava Wall jumps
15 pushups
20 air squats
25 DU

Later: took my first surfing lesson

Thursday, March 20, 2014
Run to 5 Palms and back on beach with Sandy: about 2 miles

Then
25 Burpees
25 Air Squats

Great Vacation!

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Sounds like you had a great vacation. I would love to learn how to surf!

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Maui? Zowie!!

Did you notice how the start of the "pop up" on surfing looks an awful lot like a burpee?

Wods on the beach, it's a tough life, but someone's got to do it!!

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Surfing was great. Got hit on the head once by the board so hard my teeth felt weird; went right back out and tried it again.

Climb at Barn with Robert and Nahomi

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Saturday: CRG

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Hot Yoga

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Friday: Kayak 1/3 of route (Potomac River near Petersburg, WV) Camp with Jeff Barney and several other boaters/rafters.

Saturday: Lead short route to anchors on Blue Fin-Top rope 85' crack below-everything loose, we broke a lot of holds.
Walked upstream from campsite: 1 bolted route about 40'. Onsight 10a?
The hike was way worse then the climb.

Sunday: Kayak 2/3 of route back.

Great trip, great group of boaters. Good climbing with Jeff again!

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Wednesday: Climb at The Barn w/Robert & Nahomi

Thursday: Hinckley w/Rick & Ed
Hot Yoga

Saturday: Bike 12 miles w/Sandy

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Red
Tues. Zoo
Wed: Redpointed Tug-o-War at The Stadium, the climb I took the 30' fall on last Oct.
Thurs: 5.11a flash at Hideout(Special K), and 5.11a onsight at The Great Wall (Momma Cindy)

No Falls all week. We left just in time-it got real busy on Friday night.
Great weather!

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Sunday: 14 mile bike ride w/Sandy

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@Norm, nice work at the Red!

Did you hear there's a forest fire burning at Endless?

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Thanks JT; I didn't know about the fire. Looked like you had a great trip!

Tuesday: Boat Slippery Rock Creek (McConnels Mill State Park) in an inflatable kayak. Fun!

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Hinckley w/Rick
10 routes
Snoopy and the Hinckley crack area

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Yesterday: Hot Yoga

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Sat: CRG

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Mon: drive to Red with Rick
Tuesday: Buccaneer 11b + 4 misc routes
Wed: hang draws on Buccaneer then redpoint + redpoint on Captain Blondie Sinks the Ship 11a + 3 misc routes
Thurs: Apotheosis Denied 11c: will have to come back for redpoint + 3 misc routes
Fri: drive home
Another great trip: humidity is rising.

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Bike ride w/Sandy 18.2 miles

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Climbin' an' ridin' and hot yoga...

Brother you are livin' the dream!!!

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Wed: Hot Yoga
Living the dream! :D

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Bike to work day: 9 miles with Sandy

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Bike to work? It was cold, rainy, and WINDY....

That's hard core.

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Bike ride wasn't to bad. It was cold but no rain and not much wind.

CRG with Ken, Robert and Nahomi

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Sunday: Hinckley w/Rick, Tim and Lisa

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Saturday: Hinckley w/Robert, Nahomi, Ken, Kevin, Ed,
Crack, Burnout, Patagonia, Snoopy(3), Sandy Ledges left, Double O, Arete, and Dunes

Saw Brodie, Kim and 2 year old Rica(sp) there.

Sunday: Bike ride w/Sandy; 19.3 miles.

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Tuesday: Kayak @ McConnels Mills
Wed: Hot Yoga

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Sunday: Climb @ Hinckley: 13 routes

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Wed. Hot Yoga