Mary and Tim’s Workout Log

Hi everyone. I’m starting a workout log so that my daughter and I can share our workouts and anything health and fitness with each other. Here’s a little background on me. I am 57 with a lot of miles on my frame. I feel I am in pretty good shape but have a few orthopedic issues. I have been working out most of my life. I am an avid rock climber who enjoys schooling the younger generation and passing along a bit of climbing wisdom. I got into CrossFit pretty heavily about 15 years ago. I got pretty banged up. I enjoyed the experience and learned a lot. I met some super close friends. These days I climb a couple of times a week. I also workout with kettlebells and complete Zone 2 and HIIT cardio workouts. My goals are to retire in great shape and on top of my game climbing wise. I also want to be a useful human being to my family and friends. I am a teacher and have about 5 years until retirement. I will begin to post my workouts here. I had been posting on the Crossfit Workout Logs but they are now closed. I will let Mary share her fitness journey if she is compelled. Cheers!

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Here are my workouts from the last few weeks.
Thursday, February 29, 2024
Zone 2 IC4 Bike Workout 45 minutes Level 39
Couch Stretch
Average HR: 123
High HR: 130

Saturday, March 2, 2024
Bouldered at Rock Mill with Kent, Randy, and Justin. Had a tough time on the new blues and oranges. I was able to send one new orange and was kind of close on the other one. The blues went unsent. At the end I repeated most of the purples and several blues. I feel like I’m losing a step or two but I’m not sure. I think I need to maintain my strength and work on my mobility. I do have a bit of a sinus infection so there’s that.

Sunday, March 3, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 40, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#,
10 Pronators

3 rounds of 8 reps
Goblet Squats x 8 reps 60#
Seated Good Mornings x 8 reps 2-40# DBs
60 seconds
KB Bench Press x 8 reps 44s, 53s, 53s
60 seconds
Neutral/45 degree Grip Pull Ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer’s Walk (around the house and through the garage), 44# KBs
5 rounds
13:45

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups/Couch Stretch/Cossack Stretch
Monday, March 4, 2024
Zone 2 IC4 Bike Workout 45 minutes Level 39
Couch Stretch
Average HR:130
High HR: 135

Tuesday, March 5, 2024
3 problems
15, 20, 15 push ups
10 second 3-finger hang
10 pronators each arm
3 rounds

7-3 Repeaters
Blue Hangboard Sloper 0#
0-1 minutes 6 reps
1-2 Rest
2-3 minutes 6 reps
3-4 Rest
4-5 minutes 6 reps
5-6 rest
6-7 minutes 6 sets
7-9 minutes rest
Green Hangboard Edge -20#
9-10 minutes 6 reps
10-11 Rest
11-12 minutes 6 reps
12-13 Rest
13-14 minutes 6 reps
14-15 rest
15-16 minutes 6 sets
16-18 minutes rest
Green Hangboard Crimp -62#
18-19 minutes 6 reps
19-20 Rest
20-21 minutes 6 reps
21-22 Rest
22-23 minutes 6 reps
23-24 rest
24-25 minutes 6 sets

Worked in
5 sets of 1 trap bar deadlift 225#
5 sets of 5 dips
10 sets of 10 band pull aparts
2 sets of 15 reverse hypers 120#

Wednesday, March 6, 2024
WARM UPS
Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
90/90 Push-ups 15 reps each side
Thoracic Spine Extension with Foam Roller
Standing Tibialis Raise 25 reps
FHL Calf Raise 25 reps
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2 each side @35, 45, 53 & 62#

1 swing+1 clean+1 presses+1 squat+2 Neutral Grip Pull Up
20 rounds
Alternate sides w/clean-press-squat
53# kettlebell

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Cossack Stretch

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Here is an older picture of my workout area on my property. I’ve actually added quite a bit since that picture. I call it “The Shed.”

3 Likes

March 27-30, 2024
New River climbing trip with Randy, Justin, and Kent. Really nice weather. Lots of good sends. I redpointed a 12 for 2024. Hopefully more to come. Good times.

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March 31, 2024 (Happy Easter!)
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 40, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Alternating Skater Squats X 16 reps
Kettlebell Swings x 8 reps 70#
60 Seconds
KB Bench Press x 8 reps each arm 44s (BOSU Ball)
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:17

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Cossack Stretch

2 Likes

April 1, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Norwegian 4×4 training method
Treadmill 4.1 mph @ 15 degrees
5 minute warm up
4 minutes working up to 90% of maximum heart rate 154
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 153
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 153
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 155
5 minute cool down (easy walking)

Couch Stretch
Cossack Stretch

2 Likes

That is some seriously good climbing. I haven’t done much in the last decade, and I haven’t redpointed any 12s, 11s was about as good as I could do with sport lead, I wouldn’t even consider trad leading an 11 even when I was at my best.

Thanks man. I have been climbing for nearly 30 years. At my peak I did a few 13s at the New River Gorge. These days I enjoy getting out with the younger crowd and sharing my climbing experience with them. Sending a few 12s a year is still a lot of fun. I would love to be able to climb 5.12 in my 60s. We’ll see. Never too late to get back into it. :slight_smile:

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April 2, 2024
2 problems
10 push ups
5 KB Deadlifts 88#
10 pronators
5 rounds

Testing Day:
FINGER STRENGTH TEST
This test measures your maximum finger strength. You’ll strap weight to your body via weights hanging from your harness, and hang for five seconds from the 10 millimeter edge on a hangboard in a half-crimp grip (i.e., no thumb lock!).
0#

FINGER ENDURANCE TEST #1
This hangboard test measures your endurance on a 10 millimeter edge throughout a series of five-second hangs. Hang in five-second intervals (5 seconds on, 5 seconds off) for as long as you can. Keep the same half-crimp grip without allowing your thumb to fold over your fingers and lock them in place.
1-5 second interval

FINGER ENDURANCE TEST #2
Hang from a 20 millimeter edge for as long as you can.
23 seconds
I will retest before my Wild Iris trip in mid June. The goal is to improve each metric.
I worked in 5 singles trapbar DL 225#

2 Likes

Wednesday, April 3, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2 each side @ 35, 45, 53 & 62#

1 clean+2 presses+1 squat+2 Pull Ups
20 rounds EMOM
Alternate sides w/clean-press-squat
44# kettlebell

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Cossack Stretch

1 Like

Zone 2 IC4 Bike Workout 45 minutes Level 39
Couch Stretch
Average HR: 121
High HR: 129

1 Like

Saturday, April 6, 2024
Bouldered at Rock Mill with Randy, Kent, and later Jeff.
Sent 5 new purples, 4 new blues, 2 new oranges, and 1 new white. Sent a white from two weeks ago. Numerous other climbs too. Fun.

Sunday, April 7, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 40, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Alternating Reverse Lunges X 16 reps 2-25# DBs
Kettlebell Swings x 8 reps 70#
60 Seconds
Dips x 8 reps
60 seconds
TRX Inverted Rows x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:20
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Cossack Stretch

1 Like

April 8, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Norwegian 4×4 training method
Treadmill 4.2 mph @ 15 degrees

4 minute warm up
3 minute rest
4 minutes working up to 90% of maximum heart rate 149
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152
3 minute cool down (easy walking)

Couch Stretch
Cossack Stretch

1 Like

Tuesday, April 9, 2024
3 problems
10 push ups
1 Trapbar Deadlift 225#
10 second 2 hang on 25, 20, & 15 mm edge
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds

  1. 20 mm edge 3 sets of 3-6-9 seconds +10
  2. 10 mm edge 3 sets of 3-6-9 -20#
  3. Closed Crimp 3 sets of 3-6-9 -35#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds
2 additional trapbar deadlifts @ 225#
Deep squat holds

Wednesday, April 10, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2 each side @ 35, 45, 53 & 62#

1 clean+2 presses+1 squat+2 Pull Ups
20 rounds EMOM
Alternate sides w/clean-press-squat
44# kettlebell

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Cossack Stretch

1 Like

Zone 2 IC4 Bike Workout 45 minutes Level 39
Couch Stretch
Average HR: 118
High HR: 127

1 Like

Saturday, April 13, 2024
Bouldered at Rock Mill with Randy and Justin
Sent 3 new purples, 1 new blue, 1 new orange, and 1 new white. Sent a white from two weeks ago. Spent a lot of time on the white with Randy and Justin. Finished by climbing all the purples in the gym.

Sunday, April 14, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 40, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-5 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Goblet Squats on Slant board x 8 reps 60# DB
Reverse Hyper x 10 reps 120#
60 Seconds
KB Bench Press on BOSU Ball x 8 reps 53# KBs
60 seconds
TRX Inverted Rows x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer’s Carry 2-44# KBs
5 rounds
13:09

3 ring muscle ups
Couch Stretch
Cossack Stretch

1 Like

April 15, 2024
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 8 ea
Toe Touch Squat to Stand: 8

Norwegian 4×4 training method
Treadmill 4.3 mph @ 15 degrees

4 minute warm up 131
3 minute rest
4 minutes working up to 90% of maximum heart rate 153
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 154
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 152
3 minutes of active rest
4 minutes working up to 90% of maximum heart rate 154
3 minute cool down (easy walking)

Couch Stretch
Cossack Stretch

1 Like

Tuesday, April 9, 2024
3 problems
15, 20, 15 push ups
1 Trapbar Deadlift 225#
10 second 2 hang on 25, 20, & 15 mm edge
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds

  1. 20 mm edge 3 sets of 3-6-9 seconds +10
  2. 10 mm edge 3 sets of 3-6-9 -20#
  3. Closed Crimp 3 sets of 3-6-9 -35#

Worked in:
10 sets of 10 band pull aparts
5 sets of 5 dips
2 additional trapbar deadlifts @ 225#
Deep squat holds

1 Like

New River Gorge, WV??

Yes. One of my favorite places on Earth.