Sunday, November 30, 2014

Sun: 11/30/14, s&s 2

In the AM:
Warm up: 
Joint mobility

2 rounds: 
5 x goblet squats @ 45#
5/5 x halos @ 45#
10 x supine bridge w/ 3 sec hold

Workout: 
5 x 10/10 1h swings @ 45#
5 x 1/1 reverse TGU @ 45#

Cool down: 
Played with kb
Relaxed stretch 

In the PM: 
Contrast shower 
Joint mobility 
Dynamic stretch 

Saturday, November 29, 2014

Sat: 11/29/14, s&s 1

In the PM: 20 degrees, windy
Douse 2 x 5 gallons
Warm Up:
Joint mobility

2 rounds:
5 x goblet squat @ 20kg 
5/5 x halos @ 20kg
10 x supine bridges 

Workout:
5 x 10/10 1h swings @ 20kg
5 x 1/1 reverse TGU @ 20kg 

Cool down: 
Some 1h rows and pushups 

Comments: 
Struggling to find a goal or program so giving simple and sinister a try. We will see how long it lasts. 

Friday, November 28, 2014

Thursday, November 27, 2014

Thur: 11/27/14, walk

Early AM: 0 degrees, windy
Contrast shower 
Power breathing 
Joint mobility
Hip mobility 
30 min walk @ fast pace 


Wed: 11/26/14, contrast shower, coach

Early AM: 
Contrast shower 
Power breathing 
Joint mobility
Dynamic stretch 

In the PM: 
Coach x 120 min

Comments: 
Sleep: 7 hours 
Nutrition: poor
Notes: I am exhausted when I get home at night so if a workout is going to happen it needs to be done in the morning. 


Wednesday, November 26, 2014

Tue: 11/25/14, contrast shower, coach

600am, basement
Contrast shower
Joint mobility
Dynamic stretch

500pm, gym
Coach x 120 min

Comments:
Sleep: 7 hours (no alarm)
Nutrition: bad, ate a whole pizza
Notes: Skipped workout to eat pizza and watch a movie with the wife.

Monday, November 24, 2014

Mon: 11/24/14, douse, quiet time, training 5/40, coach

730am, basement
Contrast shower
Joint mobility
Dynamic stretch

1100am, office
Quiet time 3/40 (Journal, devotion, prayer)

330pm, basement 
Workout:
2 x 8/8 1h press @ 45#
2 x 8 goblet squat @ 80#
2 x 8 DHNK rafter pullup 
1 x 20/20 1h clean @ 45#

Cool down:
Coach x 120 min
Relaxed stretch

Comments:
Sleep: 6.5 hours
Nutrition: 2 meals 
Notes: feeling a cold coming on. Took some vit d, c and zmc.

Sunday, November 23, 2014

Sun: 11/23/14, quiet time, douse

700am, cabin, in front of the fire 
Quiet time 2/40 (devo, journal, prayer)

800am, 37 degrees, cloudy
Douse 2 x 5 gallons (underwear, barefoot)
Power breathing 
Joint mobility
Dynamic stretch 

Comments:
Sleep: 7 hours 
Nutrition: 
- 1000am - eggs, sausage, bread, coffee
- 700pm - beef and potato soup, bread, cheese

Saturday, November 22, 2014

Sat: 11/22/14, quiet time, douse

200pm, cabin, in front of the fire 
Quiet time 1/40, Journal, Devotion, Prayer

300pm, 35 degrees, cloudy
Dousing 2 x 5 gallon bucket of ice cold lake water (underwear, barefoot)
Power breathing 
Joint mobility
Dynamic stretch 

Comments: 
Sleep: 6 hours 
Nutrition: 2 meals 
Notes: always feel at peace and at ease up north. Good to get away. 

Friday, November 21, 2014

Fri: 11/21/14, contrast shower, coach, BSF, quiet time

600am, basement
Contrast shower (5 degrees and windy this AM outside so did contrast shower instead)
Joint mobility
Dynamic stretch

720am, office
Quiet time (Devotions, Journal, Prayer)

500pm, gym
Coaching x 120 min
Game film x 30 min

800pm, home
BSF prep x 30 min

Comments:
Sleep: 7 hours
Nutrition: 2 meals 
Notes: tired to went to bed early after BSF prep.


Thur: 11/20/14, douse, training (4/40), qt, coach

730am, outside, 11 degrees, clear
Douse 2 x 5 gallons (underwear, barefoot)
Joint mobility 
Dynamic stretch
Power breathing

1100, office
Quiet time (Journal, BSF, Devotions, Prayer)

400pm, gym
Coach x 3 hours 


800pm, basement 
Workout: 
2 x 5 deadlift @ 225# (both sumo)
2 x 5/5 1h press @ 45#
2 x 5 DHNK rafter pullups 
2 x 5 dbl kb front squat @ 2 x 45#
2 x 10/10 1h swing @ 45#
200 step farmer carry @ 2 x 45#

Cool down: 
FLR x 50 controlled breaths

930pm, outside, 10 degrees, windy
Douse 2 x 5 gallons 
Joint mobility 
Relaxed stretch 

Comments: 
Sleep: 7 hours 
Nutrition: 1 meal in PM, snack at lunch
Notes: no deadhangs due to rafter beam. FLR's and farmer carries felt good. Lower back feels great. Deadlifting with a wider stance helps me to focus on pulling with my hips and hamstrings. 

Wednesday, November 19, 2014

Wed: 11/19/14, training (3/40),

430pm, gym
Warm up: 
Joint mobility x 10 each

Workout: 
2 x 5 deadlift @ 225# (1 regular, 1 sumo)
2 x 5/5 1h press @ 45#
2 x 5 DHNK chins on cadence 
2 x 5 goblet squat @ 75#
100 step farmer carry @ 2 x 75#

Cool down:
Lots of deadhangs and FLR
Relaxed stretch 

930pm, basement
Some joint mobility, stretching and pushups.

Comments: 
Sleep: 7.5 hours 
Nutrition: more than normal, decent
Comments: adding in deadhangs and flr along with more loaded carries as suggested by guys on Dan John's forum.

Tue: 11/18/14, coach

In the PM: 
Coaching x 120 min
Game film x 120 min 

Notes: 
Sleep: 7 hours 
Nutrition: terrible 
Notes: coached then watched game film. No training today. Lower back feels great. Need to find a way to program cardiovascular efforts in with snow and ice outside and no access to a rower. 

Tuesday, November 18, 2014

John Frieh Interview

Hotseat: John Frieh
This Portland mountaineer specializes in first ascents.
NU
John Frieh’s foot was the first ever to leave a boot print on the upper northwestern ridge of the West Witches Tit.

The peak, which sits on Alaska’s Stikine Icecap, is one of eight successful first ascents that Frieh has made since 2009—often-dangerous climbs up routes that have never before been attempted. All the while, Frieh held a full-time job at Intel, meaning he’d often leave early on a Friday to fly from Portland to Alaska, where he’d then hire a private pilot to drop him off on an isolated mountain far from the nearest town. He’d complete his climb, then return in time for work on Monday morning.

Happily, Frieh quit his job at Intel early this year and has a mysterious job “helping” a billionaire “with some things,” which he says allows him to have a more flexible schedule.

Frieh, 36, a Eugene native, started climbing when his parents signed him up for the Boy Scouts. Frieh steadily became more involved in climbing, eventually tackling peaks that took two days to travel to from Anchorage, a journey that required three different planes plus a six-hour drive.

Frieh and four other climbers will lead seminars as part of the Portland Alpine Festival this week. The festival, hosted by Mazamas, Oregon’s 120-year-old climbing club, includes film screenings, presentations from the five climbers on some of their most difficult ascents, and classes on climbing techniques and planning. WW talked to Frieh about the draw and dangers of first ascents.

WW: What’s it like to go somewhere no one else has ever been? 
John Frieh: It’s pretty intimidating. The remoteness and the loneliness—you know when you go camping and you think the stars are a little brighter and you notice how quiet it can be when you’re not in the city? It’s a similar feeling for me, that reminder that if something does happen out here, it’s all on us. Maybe it’s fulfilling some childhood idea of maybe someday I can be an astronaut. But it’s definitely a unique feeling.

How do you plan for a first ascent?
A lot of it is just honestly standing below it and looking at it and trying to understand what you’re seeing. And that also comes from years of climbing smaller things that might look similar to what you see in Alaska. There’s a lot of strategy that you might try and put in place on the ground, but a lot of times it’s problem-solving in real time as you work your way up the mountain.

Have you been in situations you’ve been unprepared for?
Yeah. I’ve had some falls on mountains—which even though you use the ropes and the safety equipment, falling through the air with sharp objects attached to yourself—not recommended. I’ve had some routes that we thought we could get off the face a certain way. We got to where we thought we were going to get off the face, and it turned out it was actually pretty unsafe. So we had to find a different way off the mountain, and we had to climb through some pretty scary stuff. It worked out, obviously, but I had to start conserving food because I didn’t know how much longer it would take to get off the face. This last one in May, we were on the go for 36 hours without sleep. We stopped a couple times to melt water, but it was more or less continuous movement. We just barely made it back to camp and crawled into the helicopter as the weather was changing and got really lucky on that one. Because if not, we probably would have had to sit in there for like a week before he had been able to pick us up.

What is it about first ascents that’s so addicting?
I like that the most important muscle is probably the one in between my ears. I like to see: Am I capable of this? Can I deal with not only the physical stresses but maybe the mental challenge of it? That feeling, you might get it on routes that have been done before, but it’s greatest on first ascents.

- I imagine that climbing a mountain that can throw a bunch of curve balls at you is pretty humbling.
It’s pretty simple: Mountains can kill you. If anyone thinks otherwise, then they’re fooling themselves. People get all excited about their fitness like, “I can bench press this much.” Mountains don’t care how much you can bench press. You have to be very humble, or your climbing career will probably be very short.