John Frieh

That is from my "vacation workouts" file so I dont do workouts on that specific list that often... usually only when I'm traveling for work or something. If you are amazingly bored and/or curious Joe I keep a training journal that goes back ~2 years that is linked off my blog that covers what I do for training every day. And in case it wasnt apparent each one of those is meant to be one workout session. Doing the entire list would be "interesting" And if you are looking for some generic "one liners" as you call them I would recommend looking for sure that is quadrupedal based (rowing, swimming, air dyne, burpees to name a few) as quadrupedal activities have ~2x the amount of oxygen demand as bipedal based activities (running, walking, cycling) so you will get much more "value" out of your session And training partners are key key key for motivation

~30-40% per meal (roughly 1/3 protein 1/3 carbs 1/3 fat is ideal) Carbs arent that big of a deal... it's HFCS you should be worried about!

For these all you need equipment wise is a stopwatch. A “Gymboss” interval timer makes Tabata workouts much easier (and they’re cheap!) but a watchful eye and/or a partner will do. And with that said a jump rope and/or a pair of rings weigh will add a lot of variety. “Box” jumps can easily be added to most of these if you a find a solid object to jump/step on to: park bench, step of stairs, etc etc Google any of the movements you are unfamiliar with to see how to do them. Body weight movements (small space/no equipment. Might need a stopwatch): Leg Blaster (1 round = 20 squats, 10 lunges per leg, 10 jumping lunges per leg, 10 jumping squats). Max rounds in ? minutes 10 push-ups 10 sit ups 10 squats - 10 rounds for time. 200 air squats for time. Tabata squats and tabata pushups (Tabata = 20 sec of work/10 seconds of rest/6 – 8 times) Tabata ___pick one or two: pushups, pullups, squats, lunges, burpees, tuck jumps___ 5 push ups 5 squats 5 sit ups, 20 rounds for time. 21-15-9 of air squats and push ups for time. 3 vertical jumps 3 squats 3 long jumps - 5 rounds for time. Handstand 30 seconds and 10 squats, 8 rounds for time. 10 vertical jumps 10 push ups 10 sit ups 4 rounds for time. 100 burpees for time. 20 burpees walk 5 meters 19 burpees walk back 5 meters 18 burpees, etc etc until done. Enjoy. Max burpees in x minutes 4x 25 jumping squats 10 push-ups 10 squats 10 sit ups 10 rounds for time 100 push ups for time. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups. 10 walking lunges 10 push-ups 10 rounds for time. 50 split jumps for time. “L” sit off the floor. 10 rounds of 10 seconds. If you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead. 7 squats 7 burpees seven rounds for time. 250 jumping jacks for time. 100 jumping jacks 75 air squats 50 push ups 25 burpees for time. 20 jumping jacks 20 burpees 20 air squats 3 rounds for time Max 1 set of push ups…tight body chest to the floor…full extension! Set is over once you break position. If you cannot do “men’s style” do your pushups from the knees. After that do 100 air squats for time. Running + Body weight movements (nice weather and/or a track. Might need a stopwatch): Run 1/2 mile 50 air squats - 3 rounds for time. Run 1 mile for time. Run 1 mile for time but lunge 30 steps every 1 minute on the minute. Run 1 mile for time but 10 air squats every 1 minute on the minute. Run 200m 10 squats 10 push ups 5 rounds for time. Sprint 200m and do 25 push ups. 3 rounds for time. 10 Handstand push ups and a 200m run 3 rounds for time. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set. For time. 10 push-ups 100M dash 10 rounds for time. 5x 400M sprints. Each one for time. Rest exactly 2x as long as it took you to run the prior 400M 10 X 100 m sprints. Each one for time. 10 vertical jumps run 400 meters 5 rounds for time Sprint 100 meters walk 100 meters 10 rounds for time 50 sit-ups 400 meter run or sprint or walk 3 rounds for time. 10 burpees 100 meter sprint 10 rounds for time. Run 1 mile with 100 air squats at midpoint, for time.

SNAP into a slim jim!

For Ivan: :puke:

No upper hand position on quark = more swings per pitch. Being able to bump to the upper hand rest position on cobra = higher placement of the feet before next swing = less swings per pitch = less pump titan picks

November 9th: I'm packing for a trip to a remote, unclimbed wall in Patagonia. My girlfriend says, "So how long will it take you guys to climb it?" "Uhhhm, two days maybe... if it goes well." I say. "You are going on a six week trip to climb for TWO days?" she says. I must be an idiot, I think. Or it must be that good. Jonny Copp I've had that quote on my fridge for awhile now... it always reminded me that yes most people wont get it and yes it's worth it. RIP guys

Nomics are great I have a pair but with that said if you could only own one pair of tools (like most people on this board) and/or this is your first pair of tools IMO owning a pair that lack hammers is going to seriously limit what you can and cant climb.

Do you wear them all the time? 8D

You should get the outline of spurs on your feet... easy to hide also if needed

S has a pair of sparrows on her upper thighs ...

Yeah... hindsight is 20/20. I picked it on the spot when I found out the guy would tattoo me even though I was 16 at the time... let's just say have since learned a valuable lesson since. My current tattoo guy is actually working on a larger something to cover it with something I like much much more. Ladies? I thought you were married?

Discussion of leashed/leashless set up here I'm guessing Alan was able to place screws fast because he's had a little more practice than most of us on this board... not his setup. Without a griprest a leash makes sense but for me personally I really like going leashless

I crag on a 10.2 or so (whatever is cheap) and save my 9.1 for alpine. I dont have the $$$ to crag on a skinny rope. I've climbed (and fallen ) on both the Beal Joker (9.1 mm) and Mammut whatever it is (8.9 mm) in the alpine. Few thoughts: They might have changed them this year but last time I checked though the Mammut is 0.2 mm smaller than the Joker it actually weighs the same (g/meter). I went with the joker as a little more cut safety (thicker) for the same weight is the way to go (IMO). I know a few people that dont like the amount of stretch the Joker (and for that matter all Beal ropes) has but IMO as long as you keep that in mind when you are protecting the pitch you should be fine. I personally rather fall on a rope that stretches more as that mean lower impact force and therefore one is less likely to rip pieces (i.e. ice screws). But both are great ropes.

Do it in July... it will be snow free so you can easily go C2C with the long days

Nice TR... if you liked it you should check out curtis ridge

I have a 3 bedroom/3 bath 60s ranch available June 21st in SW PDX (Hillsdale/Multnomah Village). Stones throw to OHSU/parks/etc etc... shoot me a PM for pics/etc NoPo is fine as long as you dont mind punching the occasional hipster

Dry? How bad will the ticks be?

For Sobo! [video:youtube]http://www.youtube.com/watch?v=LGODmyS-FfM Oldie but goodie [video:youtube]

If you think aliens are sketchy wait till you whinners start ice climbing! :laf:

Excellent first post/TR! So is the silver-skagit road gated anywhere? Or can you drive to the end?

Anybody have a recommendation on a battery rebuild? Bonus points for a PDX location but if you know of someone who does excellent work Ill take it TIA

Likely "self belaying" off single pound-in snargs or jumping off collapsing cornices :laf:

Climbing has objective hazards? Surely you jest