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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Apr 3, 2012 - 03:26pm PT
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Hmmm, I think someone posted some of it here once....
If you think that's bad you should see #10, it's worse!
I can't seem to rotate those from
my phone on the road.....
Edit; ha ha! Told ya!
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jahil
Social climber
London, Paris, WV & CA
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This morning on the way to work:
Light stretching, pushups and pull-ups to warm up
3 sets of:
2 x Weighted pull ups (70, 90, 90)
Turkish Get up, 1 each side (35, 45, 55 )
I round on campus board
100 Bicycles
5 Finger tip push ups
No rests.
3 sets of:
5 pull ups
10 wall balls
15 burpees
20 jump ropes
15 second rest after each set.
Finish up with 15 minutes on the elliptical with 75 pound backpack.
steve
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Sonic
Trad climber
Boulder, CO
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North,
you talking about this crack? http://www.mountainproject.com/v/sphinx-crack/105752257
Definitely not yet. Maybe in a couple of years! Otherwise going well, got crossfit 3x week, gym climbing 3x week, running about 3x week, and getting outside about 2x a week. So staying really busy!
Hopefully getting up the diamond next month!
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adrian korosec
climber
Tucson
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2 hours, singles tennis in the AM
1 mile easy lap swim in pool (70 x 25 yards)
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North
climber
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Sonic,
Glad to hear it.
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Apr 3, 2012 - 09:20pm PT
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Timid, is this it?
[Click to View YouTube Video]
I think they froze on young Cameraon diaz, Peter Tork and Angela Davis...
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zBrown
Ice climber
Chula Vista, CA
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zBrown
Ice climber
Chula Vista, CA
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There's been some conversation on another thread about various training regimens (i.e. Crossfit), so it got me to looking around, especially at how much time one had to devote to training.
In Tabata's study, the researchers found that athletes who used the routine five days a week for six weeks improved their maximum aerobic capacity by 14% and improved their anaerobic capacity by 28%. A study of traditional aerobic training of running at 70% of aerobic capacity for 60 minutes for six weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.
So what is the Tabata routine?
In their research Tabata et al.(1996) showed that a 4 minute cardiovascular training routine improved fitness. The whole session lasts 14 minutes and is comprised of a 5 minute warm up, 4 minutes of intense exercise and a 5 minute cool down. The 4 minutes of intense exercise is comprised of 8 repeats of 20 seconds of maximum effort work of your selected exercise followed by a recovery of 10 seconds.
I didn't look at how they measured things (I believe speed skaters were the subjects in the study). This certainly appears to be a great way to increase your fitness level when combined with doing whatever else you are training for. I wouldn't want to attempt a long run, long bike ride, long XC ski doing only this type of training.
BTW, Apolo Ohno, the great speed skater ran a marathon recently and finished in 3:25:14, which is what I did back in 1980. I can't wait to get on the track with him. Gonna get me some Subway endorsements too.
Lance Armstrong did 2:46:43 in his second race (2007). "Last year, I had no idea what to expect with 26.2 miles, and I paid for it." (13 minutes faster). Obviously the aerobic gains from cycling and EPO transfer more effectively to running, than sprint speed skating training. (Feel free to point out the logical errors here).
EDIT: gave it a shot [5@5mph, 5X(:40 @12mph & :20 @6mph), 5@5.5mph]=15
the middle segment is hard. the :20 rest intervals don't seem to last very long.
Sure hope it works!
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Sonic
Trad climber
Boulder, CO
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Apr 11, 2012 - 04:19pm PT
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Yesterday:
4 Rounds
6 “Shoot Through’s” (basically a pushup and then a dip back to back)
10 Front Squats 135lbs
6:52
Today:
AMRAP in 15 minutes: (as many rounds as possible)
10 Burpees
10 Lunges (each leg)
10 Push Press 75lbs
9 rounds plus 6 burpees
My legs are tired :)
Looking forward to a long mtn bike ride tomorrow!
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Seamstress
Trad climber
Yacolt, WA
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Apr 11, 2012 - 06:11pm PT
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Had a bit of oral surgery last week, and that slowed me down. WHen you can't eat real food and aren't excited about mush, you just can't recover. My aerobic work-out day 2 was ....showering. Mistakenly thought I was on the upswing with a terrific training day - hiking in soft snow with a big load uphill on Saturday - but it was Wednesday before I felt human again. ANother week before the stitches come out. Still did the 5 mile trot around the waterfront, watching all the young, old, and fat dudes sail past me as I uncharacteristically just let them pass...
Can't wait to feel that surge of energy again. Soon. Inspire me people!
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Todd Eastman
climber
Bellingham, WA
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Apr 11, 2012 - 06:22pm PT
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Seamstress, rest and the ability to resist the urge for compulsive training are key to staying fit and fast!!!
Oh, and intervals...
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Chinchen
climber
Way out there....
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Apr 11, 2012 - 09:59pm PT
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1 hour of bouldering at the Sads and a game of Ultimate Frisbee.
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rockermike
Trad climber
Berkeley
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Apr 11, 2012 - 11:16pm PT
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3300 miles on my bike (with 50 lbs of gear) since Jan 1 - and I am now 90% of the way across Mexico. My legs are like steel, my arms like wet noodles - and most disappointedly, I have not lost much weight. Maybe ten lbs over three months of intense exercise.
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yosemite 5.9
climber
santa cruz
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Apr 11, 2012 - 11:20pm PT
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500 yards of butterfly, non-stop. Still able to move.
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salad
climber
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Apr 11, 2012 - 11:24pm PT
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ive been lazy, but i did ski wed, thurs, fri and sat.
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zBrown
Ice climber
Chula Vista, CA
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Apr 11, 2012 - 11:31pm PT
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rockermike - you rock - f*ckin' A. Don't know your history, but I'd hav my thyroid checked when you get back.
Photos?
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zBrown
Ice climber
Chula Vista, CA
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Apr 11, 2012 - 11:37pm PT
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Tabata does seem to work. I'm seeing what I think are valid results after 5 days. My benchmark is running up a hill in the middle of a 60 minute run. Will post some details later.
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klk
Trad climber
cali
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Apr 11, 2012 - 11:46pm PT
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So what is the Tabata
tabata is a variation on what was called interval training back in the seventies--
tabata + jack lalanne sort of = crossfit
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