Workout #3 (7/23/11)

Warm up (15 minutes)
- up and down stairs 3 times
- 25 jumping jacks
- all 7 stretching positions hold each for 45 seconds
- traverse left to right on jug wall matching feet making no noise
- traverse right to left on jug wall matching feet making no noise
- traverse left to right on jug wall with eyes closed making NO NOISE!

Competition ISH training (30 minutes)
- everyone pick four problems one on each of the following walls (vert, rt trav/TBA, 45 and wave)
- make sure the problems are ones that you can eventually do but are still hard for you, and hopefully you will spend the WHOLE 5 minutes trying it

- follow the table shown above; if there are more than 4 climbers have "Climber #5" follow "Climber #1" after the first 5 minutes

Pull up pyramid (10 minutes)
- do it with someone else to alternate and get some rest
- if you can do 10 go 2 to 10 back down (2,4,6,8,10,8,6,4,2)
- if you can do 5 go 1 to 5 back down (1,2,3,4,5,4,3,2,1)


Push up pyramid (20 minutes)
- do it with someone else to alternate and get some rest
- if you can do 20 go 2 to 20 back down (2,4,6,8,10,12,14,16,18,20,18,16,14,12,10,8,6,4,2)
- if you can do 10 go 1 to 10 back down (1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1)


Ab workout (15 minutes)
- 25 crunches
- 15 v-ups
- 25 crunches
- 15 tuck ups
- 25 crunches
- 15 bicycle to elbow
- 25 crunches
- 15 sidewalk slams
- 25 crunches
- 15 toe touches
- 25 crunches
*repeat twice*


Pull up touches (10 minutes)
- on the Metolius hang board have both hands on the jugs
- pull up and try to touch the red box (with left hand)
- repeat 5 times with left hand 
- drop and let someone else go
- then repeat 5 times with right hand
- drop and let someone else go
- repeat 5 times with left hand
- drop and let someone else go
- repeat 5 times with right hand
- finish with pull ups (5 or 10 depending on what you can do in one attempt)


Small Floor workout (20 minutes)
- 30 dips
- 25 jumping jacks
- 20 push ups
- 25 jumping jacks
- 15 or 20 pull ups
- rest 2 minutes
- 25 dips 
- 25 jumping jacks
- 15 push ups
- 25 jumping jacks
-  10 or 15 pull ups
- rest 2 minutes
- 20 dips
- 25 jumping jacks
- 10 push ups
- 25 jumping jacks
- 5 or 10 pull ups 

Workout #2 (7/18/12)

Warm up (15 minutes)
- 50 jumping jacks
- climb up and down 5 greens or reds (slowly concentration on foot placements)
- attempt to traverse the gym (start on left side of jug wall to wave wall)
- stretching (all 7 positions at 45 seconds hold each)

Pull up pyramid (10 minutes) 
- do it with someone else to alternate and get some rest
- if you can do 10 go 2 to 10 back down (2,4,6,8,10,8,6,4,2)
- if you can do 5 go 1 to 5 back down (1,2,3,4,5,4,3,2,1)

Finger training (10 minutes w/ 2 ppl - 20 minutes w/ 4 ppl)
- alternate with someone for rest
- Chris and AJ on the moon board
- everyone else on the Metolius board
- DO NOT CRIMP!!! OPEN HAND!
- when hanging make sure your arms a slightly bend

- 10 second hang on #1

- 10 second hang on #1

- 30 second rest

- 10 second hang on #2

- 10 second hang on #2

- 30 second rest

- 10 second hang on #5

- 10 second hang on #5

- 30 second rest

- 10 second hang on #3

- 10 second hang on #3

- 30 second rest

- 10 second hang on #2

- 10 second hang on #2

- 30 second rest

- 10 second hang on #1

- 10 second hang on #1

- 10 second hang on 1 3/4" 3 finger pocket

- 10 second hang on 1 3/4" 3 finger pocket

- 30 second rest

- 10 second hang on 1 3/8" edge

- 10 second hang on 1 3/8" edge

- 30 second rest

- 10 second hang on 1" edge

- 10 second hang on 1" edge

- 30 second rest

- 10 second hang on 5/8" edge

- 10 second hang on 5/8" edge

- 30 second rest

- 10 second hang on 1 3/8" edge

- 10 second hang on 1 3/8" edge

- 30 second rest

- 10 second hang on 1 3/4" 3 finger pocket

- 10 second hang on 1 3/4" 3 finger pocket

Ab workout (15 minutes)

- 25 v-ups

- 25 tuck ups

- 25 toe touches

- 50 crunches

- 25 toe touches

- 25 tuck ups 

- 25 v-ups

- 30 second super man arms in front 

- 30 second super man arms to the side

- 30 second super man arms at side

- 30 second super man arms in prayer

- 50 crunches

- 50 left side crunches

- 50 right side crunches

- 30 second super man arms in front 

- 30 second super man arms to the side

- 30 second super man arms at side

- 30 second super man arms in prayer

Pull up pyramid (10 minutes) 

- do it with someone else to alternate and get some rest

- if you can do 10 go 2 to 10 back down (2,4,6,8,10,8,6,4,2)

- if you can do 5 go 1 to 5 back down (1,2,3,4,5,4,3,2,1)

Endurance Training (~ 30 minutes)

- Aj and Chris 

- 150 moves on jug wall

- rest 1 minute

- 100 moves on 45 wall

- rest 1 minute

- 100 moves on wave wall

- rest 1 minute

- 150 moves on vert wall

- Everyone else

- 100 moves on jug wall

- rest 1 minute

- 50 moves on 45 wall

- rest 1 minute

- 50 moves on wave wall

- rest 1 minute

- 100 moves on vert wall

- when you fall get RIGHT back on the wall!!!

Workout #1 (7/16/12)

Warm up (15 minutes)
- traverse jug wall there and back
- climb 5 reds or 5 greens
- attempt to traverse the whole gym starting on jug wall to wave wall
- stretch (all 7 positions - 30 second holds for each one)

Lock off Workout on system wall (alternating with someone else) (10 minutes)
- 30 second lock off on pinches
- 30 second ninety degree lock off on pinches
- 30 second lock off on far edges
- 30 second ninety degree lock off on far edges
- 30 second one (left) arm lock off on jug (if you can't then grab your wrist)
- 30 second one (right) arm lock off on jug (if you can't then grab your wrist)
- 30 second ninety degree one (left) arm lock off on jug
- 30 second ninety degree one (right) arm lock off on jug
- 30 second lock off on jugs
- 30 second ninety degree lock off on jugs

Core Workout (15 minutes)
*NO RESTING CONTINUOUS WORKOUT*
- 30 second push up hold (arms straight)
- 30 crunches
- 30 second push up hold
- 30 tuck ups
- 30 second push up hold
- 30 toe touches
- 30 second push up hold
- 30 left side crunches
- 30 second push up hold
- 30 right side crunches
- 30 second push up hold
*REST 1 MINUTE AND REPEAT*

Running (10 - 15 minutes)
- 4 laps around the big block (no cutting through the gravel) ~ 1 mile
- everyone please time yourselves and comment your time at the bottom of this blog post!!

Pull up and push up pyramid (20 - 35 minutes) 
- alternate with as many people as are there to do the workout
- if you can do 10 pull ups & 20 push ups in one try to the blue version
- everyone else do the red version
- pull ups first (5 minutes w/ two ppl - 10 minutes w/ four ppl)
- 2, 4, 6, 8, 10, 8, 6, 4, 2 (pull ups)
- 1, 2, 3, 4, 5, 4, 3, 2, 1 (pull ups)
- rest 2 minutes
- push ups next (stay in push up position) (10 minutes w/ two ppl - 20 minutes w/ four ppl)
- 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 (push ups)
- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (push ups)

Core Workout (15 minutes)
- 15 v-ups
- 30 crunches
- 15 tuck ups
- 30 crunches
- 15 side to side
- 30 crunches
- 15 toe touches
- 30 crunches
- 15 bicycle to elbow
- 30 crunches
*REST 1 MINUTE AND REPEAT*

July 13th, 2012

Warm up 
- traverse the jug wall from left to right matching feet each time without making noise
- traverse the jug wall from right to left matching feet each time without making noise
- climb 5 red problems concentrating on your feet

Power
- pick three problems that you can do but are hard for you to do
- everyone that is doing the workout, take 3 sheets of small paper, right your "Name #1", "Name #2" and "Name #3" on them and tape it to the start of the problems you will be doing so that you don't get confused when you are doing the workout
- climb problem #1
- 25 jumping jacks or 25 jump rope
- climb problem #2
- 25 jumping jacks or 25 jump rope
- climb problem #3
- 25 crunches
- 25 toe touches
- 25 tuck-ups
- 25 side to side
- 25 crunches
- climb problem #1
- 25 jumping jacks or 25 jump rope
- climb problem #2
- 25 jumping jacks or 25 jump rope
- climb problem #3
- 25 crunches
- 25 bicycles to elbow
- 25 v - ups
- 25 left side crunches
- 25 right side crunches
- climb problem #1
- 25 jumping jacks or 25 jump rope
- climb problem #2
- 25 jumping jacks or 25 jump rope
- climb problem #3


Campusing
- three locations for campusing
1) the wave wall on a green or red problem
2) the wooden campus board
3) the campus board by the front entrance

- split up into groups so that everyone isn't doing the same exercise at the same time
- there will be a total of 3 rotation through this workout, meaning you will do each workout at each location 3 times
- if you can't campus then use your feet but attempt to campus
- if you are using your feet make sure not to MATCH hands
- if you are campusing and can't pull through match hands to keep going

ROTATION SET UP

EXERCISE 1

 same for all three sets

 campus up a green or red problem 
- do 10 pull ups at the top 
- campus down anything 
(try not to match)

EXERCISE 2
Set 1
campus up the big rungs (skipping one)
campus down the big rungs


Set 2
campus on big rungs 
- both hands on rung 3
- left stays on rung 3 / right goes 4-3-5-3-6-3
- right stay on rung 3 / left goes 4-3-5-3-6-3
- rest 15 - 20 seconds
- both hands on rung 3
- right stays on rung 3 / left goes 4-3-5-3-6-3
- left stays on rung 3 / right goes 4-3-5-3-6-3

Set 3
campus up the big rungs (alternating rungs no matching)

- campus down the big rungs (alternating rungs no matching)

- campus back up the big rungs (alternating rungs no matching)

(NO RESTING IN-BETWEEN)

EXERCISE 3  
Set 1
campus up the pinches 
campus down the jugs SLOWLY!


Set 2
campus up the jugs no matching
campus down the jugs SLOWLY!
campus up the jugs again
(NO RESTING)


Set 3
campus up the jugs no matching
campus down the jugs SLOWLY!


AB WORKOUT
- 25 v-ups
- 25 tuck ups
- 25 toe touches
- 25 crunches
- 25 side to side
- 25 left side crunches
- 25 right side crunches
- 25 bicycle to elbow
- 25 crunches

do two sets and you are done!!

July 6th workout!

Warm up
- climb all the red problems without making noise with your feet
- stretching (all positions for 30 seconds)

Pull ups
- Aj: 10 pull ups
- Evan: 8 pull ups
- Anna: 6 pull ups
- Caroline and Lydia: 4 pull ups
- Canyon: 3 pull ups

Jumping Jacks
- everyone do 50 jumping jacks

Push ups 
- Aj: 20 push ups
- Evan: 18 push ups
- Anna: 16 push ups
- Caroline and Lydia: 14 push ups
- Canyon: 13 push ups

Stairs
- everyone up and down the stairs 6 times

Lock off hangs
- Aj: biggest rungs on the wooden campus board

• 3 sets of 20 seconds each

- Evan: far crimps on the campus board by the door

• 3 sets of 20 seconds each

- Anna: biggest crimps on the swirl colored hang board 

• 3 sets of 20 seconds each

- Caroline and Lydia: jugs on the swirl colored hang board

• 3 sets of 20 seconds each

- Canyon: pull up bar

• 3 sets of 20 seconds each

Jumping Jacks

- everyone do 100 jumping jacks

Square touch of swirl hang board jugs

- try to touch the highest box you can

- then alternate hands to touch it 

- a total of 25 times per hand

Abs

- 25 toe touches

- 25 v-ups

- 25 crunches

- 25 tuck ups

- 25 side to sides

Pull up pyramid

- AJ and Evan: 1 to 10 to 1

- Anna: 1 to 8 to 1

- Everyone else: 1 to 5 to 1

June 29th workout

Warm up
- 50 moves on jug wall
- 50 jumping jacks
- 50 moves on jug wall
- 6 stretch positions held for 30 second each
- 50 moves on jug wall

Climbing
Pick 5 projects (problems that you haven't done yet)
- try each one about 5-6 times

Abs
Two sets of the same workout below
No rest in between workouts
1 minute rest between sets
- 20 crunched
- 20 v-ups
- 20 tuck ups
- 20 bicycle with elbow touches
- 20 toe touches

Pull ups
- do a pull up pyramid to 5
- start at one go to five and back down

Push ups
- do a push up pyramid to 20
- start at two and increase at increments of two up to 20 and back down to two

Abs
Two sets of the same workout below
No rest in between workouts
1 minute rest between sets
- 25 left side crunches
- 25 right side crunches
- 25 crunches
- 25 tuck ups
- 25 side to side (side walk slams)

Hangs
- three sets of hangs on the following sets of holds on system wall, hang board and wooden campus board
- set 1: lock off hang
- set 2: 90 degree hang
- set 3: straight arms but engaged
- each hang for 15 seconds

- jugs on hang board
- slopers on hang board
- pinches on system wall
- far edges on system wall
- biggest edges on wooden campus board
- medium edges on wooden campus board

Abs
Two sets of the Ab workout below
No rest in between workouts
1 minutes rest between sets
- 25 crunches
- 25 leg lifts
- 25 toe touches
- 25 bicycles
- 25 crunches

Workout for June 22nd!

Warm up

• climb three or four reds 
• traverse the jug wall from left to right matching feet making no noise with your feet
• traverse the jug wall from right to left matching feet making no noise with your feet
• climb all the"read below" making no noise with your feet 
• canyon - red problems
• lydia and caroline - green problems
• everyone else - yellow problems

Stretch

EVERYONE

30 second holds in each positions

• left leg straight right leg bent
• right leg straight left leg bent
• both legs straight
• butterfly
• stratal position stretch left leg
• stratal position stretch right leg
• stratal position stretch middle

Finger workout 

(on the wooden campus board by the wave wall)

10 second hangs w/ shoulders activated for Canyon (repeat all sets 2 times)

10 second hangs lock off for AJ (repeat all sets 3 times)

10 second hangs lock off for Caroline and Lydia (repeat all sets 2 times)

SET 1 (do full set without stopping)

• hang on #1 rungs 
• 25 jumping jacks
• hang on #2 rungs
• 25 jumping jacks
• hang on #3 rungs
• 25 jumping jacks

SET 2 (do full set without stopping)

• hang on #1 rungs
• hang on #2 rungs
• hang on #3 rungs
• 25 jumping jacks
• 25 sit ups
• 5 pull ups w/ feet (3 second hold at top of pull up) continuous without stopping

SET 3 (alternate with someone else for rest)

• hang on #1 rungs
• left hand on 1st rung and right hand on 3rd rung
• hang on #1 rungs
• right hand on 1st rung and left hand on 3rd rung
• hang on #2 rungs
• left hand on 1st rung and right hand on 3rd rung
• hang on #2 rungs
• right hand on 1st rung and left hand on 3rd rung
• hang on #3 rungs
• left hand on 1st rung and right hand on 3rd rung
• hang on #3 rungs
• right hang on 1st rung and left hand on 3rd rung

Pull up pyramid

Caroline, Lydia and Canyon 

start at 1 go to 5 and back down to 1

Everyone else 

start at 1 go to 10 and back down to 1

Floor Workout

EVERYONE

repeat 3 times without stopping

• 25 push ups
• 25 sit ups
• 25 squats
• 25 dips
• 25 jumping jacks

Climbing

• try every problem in the gym 
• canyon; red, green and yellows
• everyone else; green, yellow and blue