Climbing WODs: May 2008 Archives
21 deadlift 185#/135#
9 boulder problems
15 deadlift
6 boulder problems
9 deadlift
3 boulder problems
Press Instruction by Coach Rip
Coach G. Push-Press Instruction
Push-Jerk Instruction
WOD 5-08-08: Compare to; 03-12-08
Beginners:
Push-Up 5-5-5-5-5
Dumbbell Press 5-5-5-5-5 (each arm)
Dumbbell Push-Press 5-5-5-5-5 (each arm)
Intermediate:
Dumbbell Press 1-1-1-1-1-1 (each arm)
Dumbbell Push-Press 3-3-3-3-3 (each arm)
Dumbell Push-Jerk 5-5-5-5-5-5 (each arm)
Advanced: same as above, but use a barbell that is 80% of your 1RM Press for the entire complex. For example if you can press 160# you will do all of the sets with 128# (round down to 127# or bring 1/2# weights).
Climbers:
Three Rounds:
Up and down climb a boulder problem two grades below your maximum ability three times without coming off of the wall. use the the same movement pattern up and down each time.
Rest three minutes between rounds.
"Vertical force translates well into rotational force."
-Coach G.
An Enduring Measure of Fitness: The Simple Push-Up: NYT
Dan Osman Speed Climbs a Cliff. incredible, brave and unbelievably stupid all at the same time.
WOD 05-07-08
Run One Mile
Up and down climb a boulder problem four times, touching every hold on the way up and down. Control with both hands at the top for two seconds.
Rest 2 minutes
Repeat on a different problem
Rest 2 minutes
Repeat on a different problem
Run One mile
Bonus (each set of four problems)
All V1, minus one minute on time
All V2, minus two minutes on time
etc.
+ grades minus :30
- grades plus :30
This week will mark the start of a one-month cycle focusing on integrating bouldering and CrossFit. As some of you may know CrossFit is "Open-Source Fitness Technology". It is constantly evolving, improving and growing. Part of that is test-piloting new things, some of which turn out to be valuable and some of which go nowhere.
We will be using some ideas from Rob Miller's Affiliate, CrossFit Sunnyvale (scroll down a tad for a pic of Lyn & Tim) and trying some new things.
I will be doing the WODs a day in advance and I could use some training partners to help me try them out. I'll be doing them at the following locations/times, feel free to join me (experienced climbers/CrossFitters only please). We will test and tweak the following:
Today, Monday, 12:45PM GWPC
Run One Mile
Up and down climb four boulder problems touching every hold on the way up and down
Rest 2 minutes
Repeat on a different problem
Rest 2 minutes
Repeat on a different problem
Run One mile
Bonus:
All V1, minus one minute on time
All V2, minus two minutes on time
etc.
Thursday, May 8th, Noon, GWPC
Deadlift 21 reps Men 185#, Women 135#
9 boulder problems
Deadlift 15 reps
6 boulder problems
Deadlift 9 reps
3 boulder problems
Saturday May 10th, 1PM, Ironworks
TBA
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