Tuesday, July 31, 2012

7/31/12


  • 169.4
  • 2.5 hrs bldrin up icicle w/Rob
    • Core felt good, didn't send nuthin..

Monday, July 30, 2012

7/30/12


  • 170.6
  • Train Run - Icicle Ridge - 1hr 2min + 2min rest
    • Up: 36:55 (Psyched! Goal: sub 30min)
    • Rest: 2:00
    • Down:25:09

Sunday, July 29, 2012

7/29/12


AM
  • 4 p @ Drip w/ Chris: 11a, 11a, 12d, 12d

PM
  • Light Core (still sore from fri..)
    • A2W: 8/6/6
    • Push-Ups (Rings): 16/16/15
    • Ab-Roller: (Knees)20/21/8(!!)
      • Need to build incline
  • Repeaters
    • SE: +0, 3sets, 7s/6s/5s
      • -> +5

Saturday, July 28, 2012

Friday, July 27, 2012

7/27/12

  • 172
  • 2.5 hours bouldering up icicle w/Fiddle
Shoulders
  • Inner x2
  • Side: 11/13
  • Front: 14/10
  • Press: 14/13

Rings/Core
  • A2W: 9/7/4
  • L-sit Twist: 12/9/6
  • Dip: +20/12, +25/7/7
  • L-Sit: 7s, 8s
  • Fly: 10/8
  • Roller Knee: 7/7
  •  Push Up: 10/14
  • Horizontal PU
    • Front Grip: 11/9
    • Side Grip: 9/9

Campus
  • Easy Ladder: x1
  • 5-9-5: 6/4
  • Doubles (Attempts): x3
  • Hard Ladder: x3

Fingers
  • Small Edge Lock-Offs +10: 7s/8s/7s/6s/7s
  • DeadHangs: +30/8s, +35/2s, +30/6/6

7/26/12


  • 172.2
  • 63 min trail run - pre-b

Wednesday, July 25, 2012

7/25/12

  • 50 min trail run: pre-breakfast
  • Wide-grip PU: 13
  • Metolius 10min Hangboard Workout:
    • Easy 10min
    • Hard 5min
    • Hard 5min
  • Ankles to Wrists: 3 sets: 9/6/5


7/24/12

  • Home from the hospital with the fam
    • Rest and recover




7/23/12

  • Joined Team Dad!!
    • Ayla Jo Wertkin Blue born at 1:38
    • 8 lb 2 oz, 21 inch long, APGAR 9

7/22/12

  • 30 min trail run - pre-breakfast glycogen burner
  • Drip wall session w/Jon - foiled by contractions!
  • Back labor push-press
    • 1 min on 3 min off for 10 hours
  •  No sleep for time

7/21/21

  • 171.6
  • Wifey requested Rest Day
    • Daddy-to-be chores, river time w/the dog and wifey

Friday, July 20, 2012

7/20/12


  • 171.6 lbs
  • 2 hrs bouldering in am w/ Shaun and Blake
    • V6 (Holex x3: Single session MasterPoint)
  • 3p @ Drip Wall pm w/ Jon: 11a, 11a, 12d
    • Surprisingly good fitness on Ruthless after 4-5 weeks off, felt light. Crux moves reminded me where my finger injury occurred... worked on alternate crux beta, reachy...

7/19/12


  • 12.5 hrs work
  • 172.6 lbs

Wednesday, July 18, 2012

Tuesday, July 17, 2012

7/17/12

  • Index w/ Blake, 6p: 9, 11c, 12a, 12a, 12d, 11d
    • 1 fall Iron Horse Full on TR - Psyched!
    • Progress on Numbah Ten
    • WORKED on Jap Gardens to 10 Percent

Monday, July 16, 2012

7/16/12

  • 2 hour bouldering: V5 (Sail stand start), V6(Hole)

7/15/12

  • Work 13 hours

7/14/12


  • Index w/ Blake: 6p: 10a, 11c, 11c, 12b, 12a, 12c
    • Flash full Model Worker 11c 
    • Worked silly on everything else
    • Psyched to project Iron Horse (my nemesis), Stern Farmer, Numbah Ten

7/13/12


  • Boulder 2 hours
  • Campus
  • Light Core
  • Work 4 hours
  • Mow the lawn/weedwack for time

7/12/12


  • Work 5 hours
  • Run 35 min

7/11/12


  • Work 8 hour
  • Run 30 min

7/10/12


  • Work 12.5 hours

7/9/12


  • Run 35 min

7/8/12


  • Anniversary trip to Seattle 

7/7/12


  • Run 40 min

7/6/12


  • Work 13 hours

7/5/12


  • Recover from the flu

7/4/12


  • Ill with the flu

7/3/12


  • Ill with the flu - Temp 101.6

7/2/12


  • Ill with the flu - Temp: 102.2

7/1/12


  • CBR basin to Enchantment Pk Summit (8,520 ft)
  • Enchantment Pk to Aasgard Pass/Spineless Prow
  • 3rd ascent of The Valkyrie with Shaun and Ryan - 6p/5.10+/OS
  • Descent to car - 6 miles

6/30/12

  • West Face CBR w/Shaun (4th ascent) - 8p, 5.10/C2 (Wet!!)

6/29/12

  • Work 5 hours
  • Approach CBR - 5 miles/ 3,000+ ft