The Aerobic workout check-in thread!

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yosemite 5.9

climber
santa cruz
Jan 6, 2013 - 05:23pm PT
I completed about three years of regular weight training in my home gym, mostly isolation moves, in November. I had difficulty gaining mass.

So I joined a gym five weeks a go, getting seriously punished by a trainer twice a week, lifting barbells; doing deadlifts, power cleans, squat cleans, front and back squats, push presses (overhead) and various supportive exercises and stretches. Consuming some creatine and lots of protein. Working hard on pullups and pulldowns also.

I gained about eight pounds in the last five weeks. Some of that is probably water weight from the creatine. I am feeling much stronger and reached some new poundages today in the push press, power clean and squat clean. Lifting heavy weights is a lot more fun than I expected. There are a lot of techniques to learn that will take me thousands's of reps to get right. I did at least a couple of hundred of barbell exercises today. No way I could have done that a month ago.

Found a few more tips on the Crossfit website at

http://www.crossfit.com/cf-info/excercise.html

Maysho

climber
Soda Springs, CA
Jan 6, 2013 - 06:41pm PT
Skied a duathlon race today at Tahoe Donner, 5k classic then you pull into a pit stop, switch skis and poles and skate 5k. Did well, in spite of day 2 of a cold...8th overall. Some fast guys were not there, but some were...

Cool photo taken last week in skate race...Castle Peak in the background, this made it into the local paper.
photo by Mark Nadell
photo by Mark Nadell
Credit: Maysho
Seamstress

Trad climber
Yacolt, WA
Jan 6, 2013 - 06:51pm PT
Fell off the wagon. Didn't run today. Rode a chairlift all day. A little anaerobic on the hyperventilating part in the trees.......But I did get in an unexpected 5 miles yesterday at the crack of dawn before getting on the plane.

I will use those running shoes a couple fo times while on this ski vacation!!!
sempervirens

climber
Jan 6, 2013 - 07:09pm PT
I've been classic striding a lot lately, 5-8 miles three or four times a week. I feel compelled to tell ya's that today I blew out my SR45 Salomon boot that came with a package I bought used from the Yosemite Mountaineering School, in 1987 for $35, including skis, bindings, boots and poles. Maybe I don't ski well enough to know better but those skis have been great. I'm gonna try to glue up the boot. A new cross country ski package is in my immediate future. Feel free to give suggestions if you're inclined, I'm looking for lightweight touring/track skis. Thanks for the inspiration on this thread.
atchafalaya

Boulder climber
Jan 6, 2013 - 07:12pm PT
saturday, 17 mile run from Drivers flat rd down to ruck a chucky and up past fords bar to peachstone on the middle fork of the american.

6 miles down and back to ruck a chucky today.

perfect temps and really cool down there.
TwistedCrank

climber
Dingleberry Gulch, Ideeho
Jan 6, 2013 - 07:27pm PT
Bitchslapped my Xiums for 2:30 yesterday. Gotta get those puppies back in the hotbox.
weezy

climber
Jan 6, 2013 - 07:30pm PT
skinned about 350 vertical meters for some breakable crust through tight trees.
zBrown

Ice climber
chingadero de chula vista
Jan 11, 2013 - 06:54pm PT
anyone slackng off?

zBrown

Ice climber
chingadero de chula vista
Jan 16, 2013 - 06:24am PT
Bill Rodgers, in 2009, at age 61 ran 4:06 @ Boston. That sub 3 hour @ 70 by Ed Whitlock is looking more and more remarkable.

My story is that I am one of the select few to go from hypo-thydoid to hyper-thyroid (don't ask how, I already tried that), so I am switching from levothyroxine to methimazole (neither banned for competition).


Still grinding the miles out (*slowly).
'Pass the Pitons' Pete

Big Wall climber
like Ontario, Canada, eh?
Jan 16, 2013 - 08:39am PT
Wow, I get exhausted just reading what some of you guys are up to.

So one of my New Year's resolutions is simply to do something - anything! - physical ever day. To that end, I have gone running the last ten days in a row. I don't much like running, but I can do it, I'm lucky my ankle didn't get any more buggered. I haven't stepped on the scale, but I can feel my mid-section slimming down, and my speed picking up.

I figure if I can keep this up til spring, it'll put me in unusually decent shape for wall climbing.

Interestingly, I'm 53, but I still feel as though I'm at the top of my game. Not free climbing, of course, but just wall climbing and caving. Aren't you supposed to "slow down a bit" as you get older? Well, I am a lot more careful and don't do stupid things like go flying off of massive jumps on the ski hill, or other things where you could get hurt doing something stupid. But I don't feel as though there's nothing I still can't do, as long as I just keep on keepin' on. Been doing 24 to 35 hour non-stop caving trips all year, that has to help. A different kind of aerobics, that's for sure!
Seamstress

Trad climber
Yacolt, WA
Jan 16, 2013 - 11:04am PT
I did get in two runs while at Sun Valley. The last day was below zero, so I opted for treadmill work after the plane ride. Ran 15 miles on Sunday. Monday was a rude awakening - back in the gym with the trainer, doing leg work on legs that skied hard for 6 days and had that 15 miler.

The work fitness challenge also started this week. Joined the group run yesterday, and the uphills were absurdly hard on those tired legs. However it was great fun chasing the 20's crowd. Managed to finish in front of the pack despite legs of lead on every hill. Thankfully they only run 4 miles. Never let on how much those legs hated to climb. Added a couple of SLOW miles after the group finished.

It is always easier to move faster when with other people. I just don't move with that same sense of urgency all by myself.
goatboy smellz

climber
Nederland-GulfBreeze
Jan 16, 2013 - 12:37pm PT
Spent about six hours surfing this morning in overhead glassy conditions.
Currently eating hershey's kisses and drinking some cabernet sauvignon for 2nd lunch, burp.
Snowmassguy

Trad climber
Calirado
Jan 16, 2013 - 02:36pm PT
It has been cold in Colorado and many other places. Kept running in the AM despite temps well below zero. Heck...I used to consider myself an alpinist so this should not be too tough. Suffered a bit the other day at -15. Note to self...temps below 0 = treadmill
rectorsquid

climber
Lake Tahoe
Jan 16, 2013 - 03:40pm PT
Took 3 runs down the mountain at the local ski resort at lunch time. Ski season is starting now that tourist season is on hold until the next holiday. This is now my daily workout.

Dave
SCseagoat

Trad climber
Santa Cruz
Jan 17, 2013 - 07:29pm PT
Wonderful trail run in Land of Medicine Buddha, Santa Cruz mountains, 6.1 miles, first aerobic workout after spending a week in Pa taking care of elderly Dad. Weights and machines at gym tonight. At this age, laying off a week if like starting conditioning all over.
Hoping for an easy Mtn bike ride tomorrow along the cliffs.

Susan
salad

climber
Jan 17, 2013 - 07:46pm PT
i got off the couch last weekend and did an 18 mile hike from rancho sante fe up past lake hodges dam, across the foot bridge near interstate 15, into rancho bernardo and back to rancho sante fe. mostly trails except for the last 3 or 4 miles.

Jaybro

Social climber
Wolf City, Wyoming
Topic Author's Reply - Jan 17, 2013 - 10:35pm PT
Eww! Mercy, Murcy!

Did a really cool short(3.5 mile) trail run at sand flats, above Moab yesterday. Started on the "hell and back 4wd trail ended on the slickrock; running, sliding, glissading, full on my low butt life!
Much fun!!
Credit: Jaybro
Credit: Jaybro
Credit: Jaybro
yosemite 5.9

climber
santa cruz
Jan 23, 2013 - 06:06pm PT
I watched an interesting video on weight training by Ironman, rented it from Netflix. It is twenty years old, but one of the best weight training videos I have seen. The approach was to exercise the mid-range of contraction for two sets, then the stretched range of the contraction with the reflexive bounce (to fire more cells)at the full stretch position for two sets, then the fully contracted range with a hold in the fully contracted position for 1 or 2 counts for 1 or 2 sets. I have started using it on a pullup machine for my biceps to improve my chinups.
I do mid-range pulls with a less assist to make it harder, then the stretch range with a little more assist to make it a little easier, then end with pulls at the top over the bar and holding it for a count.
It is a very efficient use of time and my biceps feel worked from one end to the other, better than trying to do a whole chinup with every rep. It allows me to concentrate on maximizing each one-third of the contraction separately. I especially like emphasizing the reflexive bounce without too much weight and the fully contracted hold to help me get my chin over the bar. It has accelerated my ability to do full chinups.

For quadraceps, the three exercises would be back or front squate, then sissie squats for the stretched sets, ending with leg extensions for the contracted sets. I haven't started on those yet as I am on a ten week crash course on barbell lifting.

The video offers a lot of different sets for the back, calves, core, etc.

Here's the Amazon link. http://www.amazon.com/Iron-Man-Magazine-Bodybuilding-Intermediate/dp/B000EHQU44/ref=sr_1_1?ie=UTF8&qid=1358992965&sr=8-1&keywords=ironman+weight+training+video


If you watch it and try it, please let me know what you think.
Donald Thompson

Trad climber
Los Angeles,CA
Jan 23, 2013 - 07:41pm PT
Yesterday:
1/4 mile run with 2 x50 yd dashes x 4 ( intervals)

Air boxing\ bleacher sprint \ incline push-up. Superset x 3

2 x 50 yd side sprints.

6 sets of delt moves :
-lateral dumbbell lifts
-upright barbell rows

Today:

1 mile run
3 x 5o yd sprints
1 mile walk
weezy

climber
Jan 24, 2013 - 05:59am PT
skinned/bushwacked 2000' vertical feet up some peak by horse mtn.
thrashed back down over rocks with barely enough snow to ride on.
dry heaves back at the trailhead. my base,edges and hip flexors are worked!
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