Monday, June 16, 2008


9AM 1/4 cup steel cut oats, 3 oz 96/4 beef, one egg = 3 blocks

2PM 2 slices diabetic lifestyles bread, 3 oz 96/4 beef, 1 oz hard cheese = 3 blocks


For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Time: 12:09

I could have gone significantly faster on this if my abs had not still been sore from "Michael". I could have pushed a little harder on burpees too. Under 10:00 is quite doable.

Monday, June 9, 2008

6-09-08: New Goals

I've let myself slip a bit. Back up to 177 @ 17% bodyfat (147 lean). I'm also very beat up from climbing too much. My new goals:

1. Get back in the zone: 14 blocks for next six weeks
2. Get back to 168 lbs at approximately 13% bodyfat by July 14
3. Get back on CrossFit 3-on 1-off schedule and 3/1/3/1/3/1 intensity regulation schedule: full volume/.5 volume/full volume/.5 volume/full volume/off
4. Climb 5.11b by July 14
5. Climb V5 by July 14
6 Climb Lady Mountain by October 1

Lady Mountain

Early pioneers named an array of monoliths in Zion Canyon including Lady Mountain. Before heading up the Middle Emerald Pools Trail, look up and locate the red, blind arch near the top of the towering white monolith in front of you; this is Lady Mountain. You can try and find the figure of a woman there, but in our experience this takes quite an imagination to see it. Today's obscure route was once a popular and maintained trail, equipped with chains and other safety devices, much like those found along the Angels Landing Trail today. Completed in 1924, this amazing journey was the first trail constructed by the CCC that led to one of the rims. Imagine women of the 1920's in their heels and long dresses as trudged up the steep mountainside leaving the roar of Zion's dramatic river carved canyon below and made their way to the lofty destination at the top. There are still remnants of the trail left behind but now the route involves 4th and 5th class, exposed climbs.

Lady Mountain at a Glance
Photo Album: Lady Mountain Pictures
Map: Lady Mountain Map
Day Hike/Climb: Yes
Trail Distance: 1.9 miles one-way, 3.8 miles round-trip which includes the short trek up the Middle Emerald Pools Trail.
Trail Usage: Low
Difficulty: There are some short sections of technical climbing, so at least one climber needs to be in the group.
Sun Exposure: Expect to be in full sun most of the day, therefore bring lots of water.
Permits: Not required.
Trail Conditions: This is a narrow trail with high altitude drop-offs and up to 5.7 rated climbing or scrambling sections including several steep pitches. We suggest that all hikers take an 80' rope
Trailhead: Take the Zion Canyon Shuttle to the Zion Lodge . The shuttle runs from mid-March until late October. The rest of the year drive into the canyon and park at the Zion Lodge or across the highway in the Emerald Pools parking area. Take the footbridge, located across the road from the Zion Lodge, then begin the hike up the Middle Emerald Pools Trail.
Trailend: Same as trailhead.
Best Season: This route should not be attempted in the winter. March through October are usually okay times to go, but as with many of Zion's routes that are in full sun, if you hike in the summer begin early and do as much of the route as you can in the cooler times of the day.
Trail Access: Park at the Zion Canyon Visitor Center and ride the Zion Canyon Shuttle from mid-March to late October. The rest of the year you can drive into Zion Canyon and park at the Emerald Pools parking lot.
Off the Beaten Path: Yes
Classic Zion Hike: No
Elevation Gain: Total elevation gain is 2675 feet in 1.9 miles. Once you begin the ascent up the mountain expect to climb 2345 feet in only 1.6 miles. The elevation at the summit is 6945 feet.
Starting Elevation: 4276' at the parking lot and 4500' at start of the Lady Mountain Trail.
Highest Elevation: 6945'
Restrooms: Zion Lodge and Grotto Picnic Area.
Water availability: Water bottles can be filled at the Grotto picnic area or the Zion Lodge.

See our vacation planning section for classic Zion National Park trails or glance at our favorite Zion National Park trails list or choose from a complete Zion National Park hiking guide. Get on the Zion Canyon Shuttle to hike the trail on this page.

Lady Mountain Trailhead - Get off the shuttle at the Zion Lodge and start up the Middle Emerald Pools Trail. After hiking for about a quarter-mile you come to an information plaque and then a small sign, just beyond, which reads: "do not roll rocks below". Continue about 30 yards, looking for a faint path, located between some junipers and pinyon trees on your left, that ascends up the sandy and vegetated hill. Follow it, traversing to the base of the first cliff-band. Get ready for some exercise as you ascend 2345 feet only 1.6 miles. You will also navigating your way through slippery slopes and be faced with technical climbing sections. There are "stairs", moki-steps, carved into rock that make some of the uphill sections easier. One long set has been dubbed the endless staircase. Along the entire trail keep watch for faint arrows, painted on the rocks, that will help you navigate the route. Anytime you wonder if you are off course, try and find the directional arrows.

Obstacles - The first obstacle is found just after the initial cliff-band. A right facing corner requires a 30 foot climb but the moki-steps make it easier, but due to the exposure, a rope belay or hand-line is strongly suggested. A rope will also be needed at the next obstacle; the chimney. This has an over-hanging, 8-foot boulder move, rated at 5.3. It is found a little less than one-mile into the ascent. Let the best climber in your group take the rope up the unprotected section where they will find a re-bar eyelet anchor. They can then belay the less experienced climbers in the party. Keep in mind that it is an easy boulder move, but the exposure is about 80 feet and the consequences of a slip could be severe. The third place a rope is needed is at a right facing, 12 foot high, off-width crack. This will be a difficult section for most people and is rated at 5.7 YDS. There is a ledge on top to belay from. A rope will be needed in the same three locations on the way back down. Beyond the right facing corner climb, the route yields to easier 3 rd and some easy 4 th class scrambling. T he blaring speakers from the commercial horse rides fade overtaken by serene quiet.

Summit - The never ending stairway takes hikers through a seemingly impossible route to the mountaintop after hours of breathtaking and diverse hiking. After threading a short "v-slot", the path begins a northerly traverse through dense vegetation as it heads toward the tan colored summit where the rims that encompass Zion Canyon unfold. This scramble around the western side of the mountain reveals the first views of Isaac and Abraham, two of the Patriarchs . Continue, taking the short stroll through the sandy clearing to see Zion literally open up in front of you. Head for the man-made circular disc that sits atop a rocky perch in the far southeast corner of the mountaintop. This "compass" labels the surrounding peaks that make up the most impressive display of monoliths in the park.

Lady Mountain Compass

On a clear day the unobstructed 360 degree view allows you to see as far away as the Arizona Strip. To the north is the popular canyoneering route; Behunin Canyon as well as Angels Landing and just beyond that Observation Point. To the east locate Red Arch Mountain and the Great White Throne. To the south look for both the East and West Temple, Deer Trap Mountain, Mountain of the Sun and the Three Patriarchs.

Note: From the top of Lady Mountain the rock formations are from the Mesozoic era. From the top of Lady Mountain all but a small percentage of the visible rock is Navajo sandstone.

Block Target = 14 blocks

7AM: .5 cup 2% milk (in coffee).5 blocks

10AM: 2 slices diabetic lifestyles bread, 1 egg, 2 egg whites, 1 small turkey sausage = 3 blocks

2PM: 1 lb broccoli, one cup marinara sauce, 160 grams halibut, 1/2 oz hard cheese = 5 blocks


Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards

Time: 14:00