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PastorMan

"Beginning Phase #2 of P90x and am very impressed with the results of the first 30 days. Good definition around my abs...nice. In phase #2 I'm looking for more of the same along with some size increases as well...if that's not too much to ask:)"

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Archive for June, 2008

What a Great Climb!

Wednesday, June 25th, 2008

I want to thank all the people who have been encouraging me & supporting me on this site. I really appreciate the great words. Especially my good buddies FP & CG! Now, about the climb. Day #1, Sunday, was the climb to high camp, Camp Muir. We leave from Paradise parking lot around 10a.m. (elev. 5400′) & take about 6 hours to climb to camp Muir at 10,100′. My pack weighs 54lbs & there are 9 (5 of us in the wedding group & 4 others) of us in the group plus 3 guides. We take 4 breaks on the way up, this is a tough hike by itself. At the 3rd break one of our group members decides he has had enough & calls it quits. One of the guides (Carrie) has to take him back down to Paradise. She will hike back up again the next day. The weather starts out kinda crummy but clears up by the afternoon. We get to Muir around 4p.m., rest a little then set up camp & move into the tents. We eat dinner - Dehydrated Spaghetti & hit the sack around 8. Day #2, Monday, is a rest day. We get up around 8 or so, eat breakfast (Oatmeal for me) then really just rest, nap & hydrate the rest of the day. The weather in the morning is nice & sunny, around 50 degrees, but turns chilly & windy toward the evening. At this point I am worried about our summit climb. We have our final summit briefing at 4 p.m., eat dinner - Dehydrated Lasagna - & head to bed at 6p.m. Our guides wake us up at midnight & give us the good news. The storm has passed & the skies are starry & clear! I am SO relieved! We get up & gear up. Summit clothes, 3 layers of bottoms…Long Johns, Climbing pants & Gore Tex shells. 4 Layers on top Under Armor T, Under Armor insulated shirt, then 2 layers of fleece, 1 light, 1 heavy. Its relatively warm (35 degrees) so I’m not wearing a jacket & only my lightweight gloves. Get my climbing gear ready, Boots, Crampons, Climbing Harness, Helmet, Headlamp. Grab a heavy breakfast - 3 packets of oatmeal & a small bag of trailmix. Down 16 oz of water & we are off. We have 3 rope teams & we leave Camp Muir at 1:30 a.m. First break is 50 min later at Ingraham flats. Down some Clif Power Blocks, another Trail Mix & some electrolyte drink & we are off on the second leg. This stretch is HARD!!! We climb up Disappointment cleaver. It is impossible to describe how steep, treacherous & long this is. Wind howling, crampons digging, thighs burning, chest heaving we finally pull in to the top of the cleaver & our next break 90 min later. Another one of our team and one of the "sister" team call it quits & we later learn that the bridesmaid almost went with them. Both the bridesmaid & best man almost lose their lunch here. Side note…the climbing culture is so interesting.  When you are on a rope team in dangerous terrain there is no unhooking to run off to a bathroom someplace. You HAVE to stay clipped in. Thus, you just walk a few feet away and do your business. Women just pull down there pants & everyone just keeps going about their business. All modesty is out the window. Ok, so we leave the top of the cleaver & head off on our third section. This is now the coldest & windiest it gets. My toes are numb by this point but I am doing well. This was the hardest stretch for me. The cleaver was no problem, but during this stretch I really feel my thighs getting weaker. No matter, we push on for another hour or so switchbacking up to high break at 13,200′ feet. This is a tough stretch…very steep terrain and completely exposed to the wind. The sun is now breaking the horizon. It it has been a beautiful night…could see the lights of the cities below & the stars & moon above.  So breathtaking! Now the sun is coming up & the sunrise is a brilliant red! Nothing like a sunrise on Rainier. We pull in to high break & take another "maintenance break." In each I am downing 2 or 3 energy blocks, 1 bag of trail mix, a bite of jerky & about 10oz of electrolyte drink. Over 500 calories per break. This turns out to be a great strategy. My best eating plan of all my summits. We leave high break & head for the rim…45 min later we cross the crest of the crater & celebrate…we did it. Of course, our mission isn’t over. It is still a 20 min walk across the crater rim to the highest point. So the guides, the wedding party & I head over. We sign into the register then climb up to the highest point in Washington state & the 5th highest in the lower 48…14,411′. After pics & lots of high 5s we climb down out of the wind a little & I perform the wedding ceremony. They said their vows, exchanged their rings (quickly, cuz it’s about 15 degrees here) & I pronounced them husband & wife. They both cried (as did one of our guides:) It was awesome & they all loved it.  Well, we head back across the crater, grab some food & water & head back down. Going down is not much easier than coming up. Your legs are jello & it is STEEP. I’ll spare you the details. We all made it back down to camp safe & sound. 1 funny note. We get back to Ingraham flats, our last break going down, which, you will recall was our first break going up (in the dark) & the bridesmaid turns around to look at what we had just done & says "I am SO GLAD I couldn’t see what I was doing." She is right, it is very intimidating! We get back to high camp, pack up and then head back down to paradise at 3 p.m.  We have ascended over 4,000 feet and descended 9,000 vertical feet. All in all we have climbed for over 13 hours with a pack on! To get an equivalent feel for this in your gym…put on a 40 lb pack…get on a stairmaster on medium difficulty & begin climbing. Every hour take a 15 min break for snack & water & do this for 13 straight hours. It’s about like that….minus the 40 mph wind & sub freezing temps. And yes, you have to be crazy to do this.  Now it is time to rest (I am SO SORE) & rehydrate (muscle cramping as well) and then start preparing for my July climb.

Climb School

Saturday, June 21st, 2008

Today was an 8 hour climb school up on Rainier’s lower slopes. We went over all the important safety elements of a dangerous climb such as this. I am the only one in my group who has summitted so it was good for us as a group to bond and was also a great refresher for me. Now, all the training & preparing is done. The thousands of hours of hard work in my gym/shop.  The blood, sweat & tears (and occassional puking) poured out in preparation are all done. All the skipped desserts, all the chicken & protein shakes will all come to a head as I head out to top the most impressive mountain in the CONUS.

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Last Pre Climb Workout

Tuesday, June 17th, 2008

Tonight was my last workout before my summit attempt this weekend. Here is what I did…quite a difficult one!

3 Sets of 21 - 15 - 9 reps of the following…

115lb Thrusters - Pullups - 29" Box Jumps - 12# Wall Ball Situps - Burpees

It was hard…I will rest the next 3 days and hit the mountain on Saturday. Wish me luck!

Training Climb

Saturday, June 14th, 2008

Today was my last attempt at a training climb before I begin my summit attempt of Rainier next weekend. The training climb is an ascent from Paradise to Camp Muir (High Camp). This is a vertical gain of 4800′ in 4 miles…..STEEP! The weather was gorgeous…rare at this time of year. Anyway, my CrossFit training has paid HUGE dividends I believe. Today was the easiest ascent/descent of Muir I have ever done. This is a VERY DIFFICULT climb and I did it with relative ease. Felt very good at the top. Lots of energy to spare. With 2 rookie hikers in tow we were up in 5 and down in 2.  To give you some equivalent of the ascent. Put on a 30# pack and get on a stairmaster and go for 5 hours!!! That’s what Muir is like.

I believe I am ready for my summit attempt next weekend. 2 more days of intense CrossFit on Monday & Tuesday then I will take the rest of the week off to rest & hydrate.

 Mt. Rainier…here I come!

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Climbing Mountains

Thursday, June 12th, 2008

I am about to attempt to climb Mt. Rainier again. I was invited by an East Coast couple to marry them atop Rainier & I jumped at the chance.  I have been training hard, watching my diet, trying to get enough sleep and making sure I have all the proper gear.  The training is the most intenstive part. Five times a week I am out in my shop lifting iron, doing endless pullups and crunching till my abs are crying. There are times my legs or back are so sore it is tough to move the next day.  But you don’t just stroll up Mt. Rainier you have to PREPARE for it and WORK for it. The same is true for life. I’ve learned that the best blessings, greatest experiences and deepest learning is on THE OTHER SIDE OF MOUNTAINS!  Life isn’t a moving sidewalk or stroll in the park…some treasures require lots of climbing.  Let me encourage you…when you find yourself facing an uphill trudge, whether it is in a relationship or finances or employment or some emotional hill to climb, it is well worth it.  So, start climbing my friend and know that God will strengthen you for the journey and meet you at the summit.

Just Deadlifts

Thursday, June 12th, 2008

Today’s CrossFit WOD was comprised of deadlifts & only deadlifts…5 sets of 3 reps. Here is what I did.

After 300 Jumprope skips & 2 light sets of 135# my working sets were:
225 x 3
245 x 3
275 x 3
295 x 3
315 x 3 (I still had gas in the tank so I went for another set.)
340 x 3 (that’s double my body weight)
 

I was still feeling good so I tried for a PR - 370….& got it!!!!
 

 

Good Day! 

 

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Today’s WOD

Tuesday, June 10th, 2008

After an extensive & intense MMA warmup I did the following…

21 - 15- 9 reps of…

115lb Thrusters - Pullups - 28" Box Jumps - 12lb Wall Ball Situps

Quite hard!!!

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Squats & Bench - 5×5

Monday, June 9th, 2008

Warm-up…Jumprope…300 skips then
CFWU…3×10: Pullups, Pushups, Dips, Back Ext, Situps…then the Squats

after some light warmups
225×5
245×5
265×5
285×5
305×5 (PR)

had LOTS of energy to spare…so I mirrored the WOD on the Bench Press

after several light warm-ups
225×5
245×5
255×3 (PR)
245×5
235×5
Felt very strong today and as you can see hit PRs in both the squat and bench. Not bad for a 170lb old guy!

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Pullups & Burpees

Monday, June 9th, 2008

Looked easy on paper, but this WOD killed me. 10 rounds of 12 Pullups followed by 12 Burpees (Squat Thrusts) for time.

My time: 19:45

I was SUCKING wind at the end. I DARE YOU to try this:)

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Very Hard WOD!!!

Tuesday, June 3rd, 2008

Warmup:
300 Jumprope Skips
3 x 10 of…
Pushups…Situps….Pullups….Back Extensions  &  Dips
 

Then…today’s WOD for time was…
10 135# Squat Cleans
50 GHD Situps
8 135# Squat Cleans
40 GHD Situps
6 135# Squat Cleans
30 GHD Situps
4 135# Squat Cleans
20 GHD Situps
2 135# Squat Cleans
10 GHD Situps
 

My time…14:31…Very hard workout!!!

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