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Higher, longer, and more psyched in 2016

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Higher, longer, and more psyched in 2016

Post by FlipEsSorry on Fri Mar 04, 2016 4:47 pm

Guess who's back!!! It's your buddy, Flip! Life has changed a lot since my first log on BWC (which I started in 2008 at the ripe age of 22). I moved from Tallahassee, FL to Miami, FL to Denver, CO and now I live in Oakland, CA. Since relocating I became heavily involved in rock climbing, and am now climbing in Yosemite, Tahoe, Las Vegas, Colorado, and soon to be Wyoming. I've got me a full time job, but I prioritize climbing over everything in my "me time." So, I'm going to try and post my workouts as often as possible, but I'm usually doing something 5-7 days a week now... and it shows! I've got a lean and mean frame now, averaging 175 lbs at 6'2". Anyways, I hit a PR today and figured it'd be nice to keep an online log again. Also, I'm training to be able to run a half marathon, not necessarily signing up for one though, it's more for cardiovascular conditioning for alpine climbs. Here goes nothing...

3/4/2016
Lunch Session
BW Circuits: AMRAP in 36 minutes

  • Pushups (diamond + regular) x 10+10, 10+5, 10+5, 10+5 (65 reps)
  • Dead hang Pull ups x 13(PR), 9, 8, 7 (65 reps)
  • Pistols x 11, 7, 5, 4 (27 reps)
  • Ring Dips (all the way down) x 8, 7, 6, 4 (25 reps)
  • Tucked Knee L-Sit (counted in head, may not be "true" seconds) x 12, 14, 11, 10 (47 "seconds")


PM Climbing Session
Will be running laps on the hand and fist crack tonight, also, will begin projecting the finger crack.

Weight 177.2 lbs

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Re: Higher, longer, and more psyched in 2016

Post by Brahma Bill on Fri Mar 04, 2016 8:10 pm

Welcome home Flip! Congrats on the PR. :zerk:
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Re: Higher, longer, and more psyched in 2016

Post by Dave on Fri Mar 04, 2016 9:03 pm

I'm at work, so I don't know if this will work properly, but if it does, this could be your song!



EDIT: Fixed it!


Last edited by Dave on Tue Mar 08, 2016 1:48 am; edited 2 times in total
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Re: Higher, longer, and more psyched in 2016

Post by Cheesedog on Mon Mar 07, 2016 2:57 am

Hey Flip! Nice to see you again.
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Re: Higher, longer, and more psyched in 2016

Post by FlipEsSorry on Thu Mar 10, 2016 1:07 pm

Bill, Dave and Cheese, thanks! It's nice to be back. Great song choice, Dave!!

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Re: Higher, longer, and more psyched in 2016

Post by FlipEsSorry on Thu Mar 10, 2016 1:15 pm

3/5/2016
All day climbing session at Mission Cliffs. Led two cracks.

3/7/2016
BW Circuit AMRAP in 36m

  • Diamond Pushups x 11, 8, 6, 7, 6, 7, 5 (50 reps)
  • Dead Hang Wide Grip Pullups x 5, 5, 4, 5, 4, 5, 3 (31 reps)
  • Pistols x 5, 3, 3, 3, 2, 3, 1 (20 reps)
  • Ring Dips x 5, 4, 5, 4, 4, 4, 3 (29 reps)
  • Ring L-Sit x 12, 10, 11, 10, 10, 10, 7 (70 count)

Weighed in at 178 lbs

3/8/2016
Jog 6.58 miles at +3.0 inclince in 60:00 (1,035' elevation gain)
Weighed in at 175

3/9/2016
BW Circuit AMRAP in 60m

  • Diamond Pushups x 15, 11, 11, 11, 11, 10 (69 reps)
  • Ring Pullups x 8, 7, 7, 7, 8, 6 (43 reps)
  • Pistols x 11, 8, 6, 5, 4, 3 (37 reps)
  • Ring Dips x 8, 5, 6, 5, 5, 4 (33 reps)
  • Ring L-Sit x 14, 14, 12, 14, 11, 9 (74 count)

Weighed in at 176.8 lbs

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Re: Higher, longer, and more psyched in 2016

Post by itlives on Thu Mar 10, 2016 10:26 pm

Good to see you again Flips!
Excellent work!
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Re: Higher, longer, and more psyched in 2016

Post by FlipEsSorry on Fri Mar 11, 2016 12:27 pm

itlives wrote:Good to see you again Flips!
Excellent work!

Thanks, itlives!! Glad to see some familiar faces still around and posting!!

3/10/2016
LUNCH
Jog +3 incline, 3.17 miles in 30:00, 502' el. gain

PM
Climbing with Monica and Dan at Ironworks, ~6 -8 routes.

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Re: Higher, longer, and more psyched in 2016

Post by Dave on Fri Mar 11, 2016 7:15 pm

You have me wanting to hit the local climbing place again! After Easter, that is.
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Re: Higher, longer, and more psyched in 2016

Post by FlipEsSorry on Fri Mar 11, 2016 7:25 pm

Dave wrote:You have me wanting to hit the local climbing place again!  After Easter, that is.

Dave, you should ABSOLUTELY get back on the wall, be it plastic or real rock!

3/11/2016
AMRAP in 36 minutes

  • Diamond Pushups x 18, 12, 12, 12 (54 reps)
  • Ring Pullups x 10, 8, 7, 7 (32 reps)
  • Pistols x 9, 6, 6, 6 (27 reps)
  • Ring Dips x 8, 7, 6, 6 (27 reps)
  • Ring L-Sit x 12, 14, 16, 19 (61 count)

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Re: Higher, longer, and more psyched in 2016

Post by FlipEsSorry on Tue Mar 15, 2016 12:54 pm

3/13/2016
Cracks and lead w/ Dan at Mission Cliffs (gym) for ~5 hours.

3/14/2016
Took to the road for DST and pretty nice weather... ran 7.03 miles in 58:52. (7:35 on mile 3 was a PR.)


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Re: Higher, longer, and more psyched in 2016

Post by FlipEsSorry on Thu Mar 17, 2016 7:27 pm

3/15/2016
AMRAP in 45 minutes

  • Diamond Pushups x 20, 13, 13, 13, 7 (66 reps)
  • Ring Pullups x 10, 9, 9, 7, 4 (39 reps)
  • Pistols x 10, 10, 6, 6, 3 (35 reps)
  • Ring Dips x 9, 7, 6, 7, 4 (33 reps)
  • Ring L-Sit (counts) x 16, 18, 15, 16, 10 (75 count)

Jog home 1.66 miles in 16:29

Weighed in at 175.0 lbs

3/16/2016
PM
Lead climbing and cracks with Nick at Great Western Power Company

3/17/2016
AMRAP in 30 minutes
Lunch

  • Diamond Pushups x 20, 15, 15 (50 reps)
  • Ring Pullups x 7, 8, 8 (23 reps)
  • Pistols x 5, 5, 5 (15 reps)
  • Ring Dips x 7, 6, 5 (18 reps)
  • Ring L-Sit (counts) x 18, 20, 22 (60 count)


PM
Lead climbing and crack with Dan and Monica at Ironworks.

Weighed in at 177.4 lbs

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Re: Higher, longer, and more psyched in 2016

Post by Dave on Fri Mar 18, 2016 2:46 am

FlipEsSorry wrote:Dave, you should ABSOLUTELY get back on the wall, be it plastic or real rock!

You know, you're absolutely right.

Your training looks great, such a solid AMRAP, both in exercise selection and in performance.

By the way, are your L-sits in dip position, full dead hang or somewhere in between, active or passive, etc?  Have they benefited your climbing any way you can think of and share?

Also, remind me( :oops: ), have you ever had a relationship with one arm pullups?


In any case, Flip, with this training, you're dialed in, grab a brewski!  :cheers2:
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