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Climbing and a workout

30 Nov

Climb at gym

I’m obsessed with number forty two at the gym.


A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps

My result:
A1. #95, #115, #115, #105
A2. #135, #185, #185, #205, #215, #225f
B. 4 set of 3 @ #255
C1. 3 sets of 6
C2. 3 sets of 15

I had a good session in the climbing gym today but I still didn’t feel like I had any reserves during my workout. I’m going to take a full rest day tomorrow.

3 Responses to “Climbing and a workout”

  1. Mark December 2, 2009 at 08:51 #

    I’ve been doing crossfit in a gym for 6 months or so and I can say that I your notation in the WOD leaves me a bit confused. I’d like to picture it in my head, but a lot of the shorthand leaves me confused. When we do an 8×3 it means eight rounds of three reps. That can’t be what 30X0 means… Feel free to be a bit more long winded in your WOD descriptions so we the readers can get a better picture of the challenges you are throwing yourself into.

  2. thaczuk December 2, 2009 at 14:32 #

    The notation comes from OPT. “30X0” refers to tempo. The 1st number signifies the lowering portion on an exercise, the 2nd signifies pause in the bottom position, the 3rd signifies time to raise the load and the 4th signifies any pause at the top of the movement. Check out OPT’s FAQ for more information.
    What’s your approach to combining Crossfit and climbing?

  3. Mark December 3, 2009 at 10:59 #

    Reading the link… Yeah I see why you use the shorthand. That would be chore to write out.

    Approach? Pretty haphazard.

    I do crossfit during lunch Mon-Fri at a small gym which is across the parking lot from my job. It is a crossfit class, so the WOD is determined by our coach ( and there is some competition among the group to keep everyone pushing themselves. On most weekends (fewer now that it is winter) we climb. Also, once or twice during the week, my wife meets me at the climbing gym for routes or bouldering. Regardless of what state the daily WOD has left me in, I try to give everything I’ve got left to the night’s climbing activities.

    My climbing endurance has improved, but not really my level of difficulty. I can attribute other gains to Crossfit. Late last summer we hiked longs peak for the cable route and when I got to the boulder field, I felt like a rockstar and ready to go. Six miles uphill used to really drain me. My posture is vastly improved and my 5k run is dropping minutes every time I run it.

    I’m getting stronger all the time, but my climbing lacks polish that it used to have. My feet aren’t sticking like they used to and I’m pretty sure I’m muscling through some things that I used to do more gracefully.

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