Colleagues are a climbing

Finally, after two years I have managed to get some of my co-workers to come climbing with me. Katie Mabie and Teresa Yan each want to go and check out the new climbing wall in Everett (Metro Rock Gym). This new gym blows away the other gyms in the area and it is creating interest in the climbing community. I love bringing beginners to the gym for the first time, it is always exciting to watc.

Weekend Warrior -- Videos to Get You Stoked!

We are in the middle of the ice season and the ice is in to varying degrees throughout the west. So today is a celebration of ice climbing in all it's forms, from glacier to waterfall ice.

First we have a video of AAI Guide Dawn Glanc sending glacier ice on her American Mountain Guides Association European Guide Aspirant Exam. Dawn is an excellent ice climber and often does very well in the Ouray Ice Fest competition.



And speaking of Ouray, check out this video on the area and what it has to offer:

Friday 4 February 2011: JR + PU/SU

JUMP ROPE + PUSH-UPS/SIT-UPS

Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.

This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and sit-ups so that you perform ten sets of each during the twenty minutes.

You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or crunching and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope.

Start with sets of push-ups and sit-ups smaller than you think you can handle. This is a conditioning drill, not a strength workout.

This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.

Advanced
Complete ten sets of:

• 30/30 Skipping Rope or Jumping Jacks
• A set of Push-ups
• 30/30 Skipping Rope or Jumping Jacks
• A set of Sit-ups

Intermediate - Basic
Complete ten sets of:

• 30/30 Skipping Rope or Jumping Jacks
• A set of Push-ups (go to your knees if necessary)
• 30/30 Skipping Rope or Jumping Jacks
• A set of Crunches

30/30 Interval = 30 seconds work, 30 seconds rest