ANNOUNCEMENTS

What is the 'Core?'

The core is the source of true strength & power. Many core muscles were also designed to protect the body and create stability. For our purposes we are referring to your body from your hips to your shoulders.

While we like mirror muscles too – we train for performance. Fitness that was meant to be used. All the other benefits follow. Our training gives you the strength, stamina and mobility to play & work hard. Designed as cross-training for climbers - we also attract lots of skiers, runners, bikers, snowboarders, military and folks who just want to be in better shape.

Our training is both performance and injury-prevention minded. We’ll train you to be strong now – and for a long time to come.

Conditioning Class (Wednesdays @ 7pm): The starting point. Students in the conditioning class span from those just wanting to get back into shape to mt. guides and military. The class is challenging. But we'll take the time to make sure that each person's workout is adapted to where they are at.

Advanced Class (Wednesdays @ 6pm): Instructor permission is needed for the Advanced class. I’ll look for safely demonstrated kettlebell technique for the swing, clean & press and snatch. Men should be able to do 10 unassisted pullups. Women should be able to do 5. The primary difference between the Conditioning & Advanced classes is the intensity level (and the advanced group complains more!) Come to this class when you are really ready to work.

These classes are designed for motivated people. I lead once a week – and then it us up to you to decide if and how to incorporate the regimen into your normal training. I’m happy to talk you through ways to make sure you are getting the most out of it.

Friday, March 16, 2012

16 March Conditioning Core (Obj: Endurance)

Warm up well

3 X :                                 Set A 25,           Set B 20,          Set C 15
Pushups                            25                        20                   15
Squat jumps                      25                       20                    15
Tiger Push                         25                       20                    15
Russian twists
w/ 35#/ 25#                     25                        20                    15
Diamond Pushups             25                        20                    15
Lunges l/r                         25                        20                    15
Pullups                             25                        20                    15
Reach throughs                 25                       20                     15
Chin up                            25                        20                    15
Lateral Hip Dips (l/r)        25                        20                    15
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