In The Gym Today:
Strength
10:00C2
3 x 5 wall squat
3 x 3 bench squat
2 x 15 oh walking lunge
3 x 5 push ups
Then warm up to: 3 RM SLSLDL
5 x 3 @ 65#
Rest 2:00 between rounds during rest period:
Complete:
8x Leg Lowers with 6# Ball
10x Ring Push Ups
12x Legs up wall core
Athlete Training: Marcey Robinson
Climb like a Girl is in it’s 12th season, this year my dear friend Carl Dec, owner/guide/visionary @ Red River Adventures “won” the lottery for a 10 day permit to Red Rocks National Conservation Area. I received and open invitation to take my climbers to Red Rocks, what a unique opportunity! So many women rallied and I couldn’t have been more impressed! Here’s to you gals for making the effort. You are all strong, capable, competent and now more than ever experienced climbers. I hope to see you all out there again very soon!
Athletes Climbing in Red Rocks! Devon, Karen, Carrie, Allie, Marte, Rhonda, Elisa, Jessica, Kathleen, Barb, Ellen, Leah.
Outdoor Day!
Guiding two fantastic women in Red Rocks, NV.
Athletes Climbing Today: Carolyn Parker, Elisa Dry, Jessica Apodaca
Warm up 10:00 C2
KB Complex
10x each of the following movements
One Handed Swing
Around the World
Figure 8’s
Goblet Squats
Push Squats
Deck Squats
OHS
Halos
Windmills
TGU
Then: IWT
10x KB Clean, Squat, Press + 250m/1:00 AD/1:00 Band Sprints.
2:00 rest/3 Rounds
Each player rotates through all three CV events
Rest 3:00
10x Heavy KB Swing + 250m/1:00 AD/1:00 Band Sprints.
2:00 rest/3 rounds
Cool down
Athletes Training: Rob, Scott, Carolyn
Day One Training Intensive with Chris W. His first experience with many of the tools and movements in this training center.
Warm Up 10:00 C2
Then:
500m Row test: 1:44
Learn about Strength and what training that capacity really feels like.
1RM work BSSU 85#
5 @ PVC
3 @ 25
2 @ 45
1 @ 55
1 @ 65
1 @ 75
1 @ 80/85
Then:
Learn and predict 1RM on SLSLDL(150#) and Deadlift (300#)
Lecture on S/P vs. PE/SE vs. End, discussion of an athlete’s training program.
Athlete Training: Chris W.
Gym Invitational Event:
Friday October 10th 12:00-7:00pm
FOCUS:
Off-Season Strength Programs
One on One Personal Training
Preparation for Ski Season, Alpine Touring, SkiMo Racing
Multi-Sport Athlete Conditioning
Injury Prevention
Drop by the gym October 10th, between 12 – 7pm. This is an opportunity to talk with our trainers, schedule an initial assessment, and register for group/private training to suit your training needs.
Press Release:
October 2, 2014
Mountain athletes in Carbondale excel at Ripple Effect new to Carbondale.
Carbondale, Colorado – Ripple Effect, a new athlete training center located just off Main Street in Carbondale, has already turned the heads of local athletes. Crediting the founder’s focus on outcome-based, sport-specific training for committed individuals, seasoned competitors are already seeing the results after six weeks of training. Says professional runner and coach, Elinor Fish, “Our training has been a series of ‘a-ha!’ moments as I discover my weakest links, muscle imbalances and other things that hold me back from performing my best. Every carefully crafted workout improves those weaknesses and as a result, I’m already feeling stronger and more balanced as a runner.”
Carolyn Parker, Ripple Effect’s founder, cut the ribbon on her Carbondale gym during this past September’s First Friday festivities and has quickly grown a client base of amateur to elite athletes who hadn’t previously found the coaching they needed in the Valley. “Ripple Effect has elevated my motivation to gain strength and power in a way I didn’t think was possible,” says Sari Anderson, champion multi-sport athlete, and Mom. The individual programming, private training sessions and Parker’s emphasis on form, technique, and injury prevention have also attracted individuals who have either incurred injuries or lost focus in other group training models or fitness classes.
Parker is a Gym Jones Fully Certified Instructor, professional climber, certified guide, skier, Mt runner, sponsored athlete, and former mountain bike racer, with a 25 year resume of sculpting athletes, from amateur to elite, into stronger, faster, more powerful competitors. Rob Klimek, a flight medic and amateur endurance athlete, just completed a 46 mile, rim to rim to rim run of the Grand Canyon under Ripple Effect’s coaching. “How do you prepare for the R2R2R? You train with Carolyn Parker! How do you build up the confidence to run 46 miles and 22,000 feet of elevation gain/ loss in soaring 104° temps? You train with Carolyn Parker! How do you train with Carolyn Parker? You find her at the rippleEFFECT!”
Ripple Effect is now taking motivated athletes for private training sessions, small group workouts and individualized programming. “Yes we love to watch our competitive athletes reach the higher level under our program, we are tenaciously committed to the development of every individual who commits to themselves to the process, we work with everyone who desires progress and change, who commits their energy to their health and fitness goals.” The “athlete” in athlete training center, not only refers to the types of clients Ripple Effect works with, it also refers to the type of workouts that clients are put through. With an individualized, sport-specific mixture of strength, power, power endurance, we target identified outcomes, while avoiding injury and motivation-loss common in other training models.
Parker and her staff will be hosting an open house at their facility on Friday October 10th from 10am-7pm. “This is a time to see the facility, meet the instructors, learn more about what we do and how we can support you as an athlete and individual: whether it is one on one training, small group, or programming.” Ripple Effect is located at 580 Main St, Suite 110 (which faces Weant Blvd.)
For more information, contact Carolyn Parker:
(970) 773-3317 carolyn@rippleffectraining.com
http://rippleffectraining.com/
More About Ripple Effect Training Philosophy:
http://rippleffectraining.com/about/
More on Gym Jones:
http://www.gymjones.com/gym/trainer/52/
LOOK FORWARD TO FUTURE EVENTS:
RE group run, Tuesday evenings beginning October 14th
Red Rocks Women’s Climbing Clinic October 24 – 26th
In House Clinics…TBA First Clinic will be held Novmeber 11th
Co-sponsor and Support Independence Run & Hike’s Jingle Bell Run Decemeber 21st
More to come….Train for the Power of 4, Ice Climbing, Cycling Power, ACL Injury Prevention
FALL RIDE! My god it’s gorgeous outside right now, perfect temps, snow in the mtns, golden aspens, beautiful blue skies…time to ride.
Endurance > 90
2 hour, 23 miles ride, from house to Prince Creek area up and over to Rio Grande bike path and home. Loving the ignition free existence!
Our Rim to Rim to Rim journey, in the Grand Canyon was planned in a civilized fashion to enjoy one of the Seven Natural Wonders of the world. Day One found us happy healthy and enjoying, food, wine, napping and a gorgeous sunset on the North Rim. Day Two began much like day one with an early shuttle and a long cool descent into the Canyon. After 14 miles we found ourselves back at the glorious ad powerful Colorado River. Our plan was to ascend the Bright Angel Trail back to our lodging on the South Rim. It’s spectacular way to go to see even more of the Canyon. After filling and I mean filling our belly’s at the canyon floor we once again began the journey up and found ourselves smiling and soaking in the beauty of the GC all the way to the Rim. The second day was 24 miles, 6000 vert feet down and 4500 up, and about the same time as day one 6:34. Day one had been 22 miles same vert in reverse. Two incredible back to back days, 46 miles, 21,000 vertical. And I’d do it again!
Day One of our Grand Canyon Adventure began at 5:00am with the Hiker’s Express Shuttle to the South Kaibab Trail Head. As we began our descent into the canyon, via headlamp we had smiles on our faces and shared “hello’s!” with all the other hikers on the trail as we jogged by. We enjoyed a spectacular sunrise and cool temps all the way to the Canyon bottom and the Colorado River. We even managed to stay in front of the Mule Train, quite a feet! After enjoying the cool water of Bright Angel Creek, dunking our feet and luxuriating a bit in the beauty of our surroundings we were off headed up the North Kaibab to the North Rim. As we ascending from the canyon bottom the temperatures soared as they do hitting 100 degrees +. However with an early start, hydration, food, and electrolytes we were quickly at the rim. Total time 6:32. With breaks, gawking and picture taking.
Nature loves courage. You make the commitment and nature will respond to that commitment by removing impossible obstacles. This is the trick. This is what all these teachers and philosophers who really counted, who really touched the alchemical gold, this is what they understood. This is the shamanic dance in the waterfall. This is how magic is done. By hurling yourself into the abyss and discovering its a feather bed.