2-22-09. In a down mood, try to hurt yourself at the gym. (Power Endurance workout)

Posted on | February 22, 2009 | 4 Comments

Since the last post. I bouldered twice and am now beginning each workout with campus work. The results are promising so far. I’m now climbing as well after the campus workouts as I previously was beforehand. The plan is to work finger strength until the end of the month, then spend a month focusing on power endurance. This should have me peaking right at the start of the rock season at the Red River Gorge and North Carolina.

So on to the next gym session -

Today I woke up feeling horrible, not sure why – but I’d venture some neuro-chemical issue. Generally down, and feeling crappy. Rayna and I had planned on going ice climbing today, but conditions around here are leaving a lot to be desired. If I found anything in, it was likely to be short, scrappy mixed climbing (i.e. thin ice, some required moves on rock). Rayna’s not generally a fan of that style so I decided to put my obsession on hold for today. As a consolation we’d been planning on doing a nice long, aerobic hike (with packs) today.

My heart just wasn’t into it though. Feeling generally down I decided there was only one logical thing to do (and I wanted some endurance work). I drank a few too many cups of coffee, and headed to the gym, to try and hurt myself.

Did this guy (another one shamelessly stolen from Mountain Athlete).

Warm Up:
3 rounds of 300m row, HAM (hip mobility complex, a series of range of motion/stretching exercises targeting the hips)

Then:

15 rounds, for time, of:

25 steps up onto a 24″ box with 35lbs pack.
5 pull ups (strict, no kipping)
3 Turkish Get Ups each side, 55lbs sandbag.
10 alligator push ups.

Apparently the monsters who train at mtn athlete can bang this workout in 45 minutes. It took me around 1:25. Not my finest performance be a long shot. The through smack down did improve my mood though. Everything is sore and I’m content.

Total volume:

375 weighted step ups
75 strict (chest to bar, no kipping, deadhang) pullups
90 Sandbag turskish get ups
150 alligator push ups.

Thanks to Rayna for the pictures. The description on each photo has my short comments on the exercise. You’ll need to click on the photos to see these.

: Step Ups.

: Pull ups

: Sandbag Turkish Get Up

: Fun times.

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Category: Workout Logs

Comments

4 Responses to “2-22-09. In a down mood, try to hurt yourself at the gym. (Power Endurance workout)”

David at Animal-Kingdom-Workouts
February 23rd, 2009 @ 2:29 am

Looks like you had a great workout anyway. When I’m not feeling so good, I always try and exercise anyway. Usually, I feel better. If I don’t, I just cut back on whatever I’m doing. I like the alligator pushups as well. Good Stuff.

- Dave
LOLfitness
February 23rd, 2009 @ 5:28 am

Step ups with a weighted vest sounds great! We do them with dumbbells which kinda limits you to what you can carry. If only our gym had a vest!
cmason
February 23rd, 2009 @ 8:05 am

Dave –

Yeah, the workouts generally improve whatever mood I’m in.

Lol –

It’s just a backpack, not a weighted vest. It’s more specific to what I’m training for (mountaineering) and doesn’t require and special gear. You could throw on together, just wrap a few weight plates in some old towels to pad them and stuff them into a pack. Make sure you cinch it down tightly though. Rayna did the same workout with a lose pack, and has some nasty chaffing and bruising on her lower back.
BEE
March 4th, 2009 @ 11:56 am

Brutal workout!

I hear ya- when I really don’t want to go to the gym (or am super angry or down) is usually the BEST time to force myself into the weight room. Hammering out a really tough workout always gets those feel good endorphins going, and gives a sense of accomplishment.

-BEE
http://www.BEELifestyle.com