Strength + Supplemental
Warm Up 10:00 C2/AD
3 x 5 wall squats
3 x 8 Cuban Press
4 x 10 Push ups
3 x 15 Goblet Squats
Then
Work up to 5RM BP, then
5 x 5 BP @ #??
+ 10x DL between rounds
Then
KTE + push ups
50 – 40 – 30 – 20 – 10 reps of each
Athletes: Bryce, Carolyn
Power Endurance
Warm up 10:00 row/AD/jump rope combo
3×5 wall squats
3×5 cuban press
30m OH walking lunges
2×15 ball slams
Then
30m One arm OH Lunge + one round 30/30 PP with DBs + 5 pull ups + 60 secs FLR
x 5 rounds
Then
8x Pull up + 8x Dip + 8x Sit up+8x Push Up + 8x KB Swing
5 rounds, 1 min rest between rounds
Then, if time
60-sec overhead static hold with Oly Bar + 60 sec rest
x 6 rounds (can go heavier)
Athletes Training:
Greg, Kirk, Carolyn
Strength
10:00 C2/AD
3 x 5 wall squats
3 x 5 cuban press
2 x 10 shoulder openers
4 x 8 Goblet squats 40, 50, 55, 60#
Then
Work up to Front Squat 3RM
6 x 3 FS @ ?#
Rest 2:00 between sets
During rest period do 5x BB BO Row @ ?# + 10x KTE
Then
Rest 5:00
Then
Warm up to 2 RM on TGU (Barbell)
6 x 2 TGU @ 2RM
Rest 3:00 between sets
Cool Down 30min Ski Erg
What you’ve all been waiting for I know…the down n’ dirty for this winter’s Climb Like A Girl, ICE!!! Some of you are old hats with this now, however for those of you who are wondering what the heck we’ll be doing up there, this should hopefully answer all of your questions!
Before all of the details, a quick recap on the essentials…
Where: Ouray, CO
When: February 7th & 8th, 2015
Cost: $395 for the weekend (this does not include lodging, meals, or travel expenses)
Details!
The clinic runs Saturday and Sunday, however we will all need to arrive in Ouray Friday evening so we can get everyone set, and get an early start on Saturday morning. Typically, everyone tries to get to Ouray by 5pm on Friday, in time for a brief meeting and then dinner! So, once we’re all together, we’ll do some introductions, an equipment check, and go over any questions for the weekend.
**I will provide the following if you need it:
Crampons, Ice tools, Harnesses, Belay devices, Helmets and Packs for those who need them; (boots will be rented from Ouray Mtn Sports Friday evening if needed)
Friday evening, after we make sure everyone is ready for a fun day of climbing Saturday, we’ll go grab dinner in town! We will climb full days (or until you can’t climb anymore) ( : both Saturday and Sunday.
I usually book a house at the Wiesbaden http://www.wiesbadenhotsprings.com; for the group. If any of you would prefer your own room you can contact the Wiesbaden or another spot if you prefer and make arrangements. The benefits of the house are: it’s less expensive, you have more room for gear drying and a kitchen for breakfasts, snacks etc. The Vapor Caves and Outdoor Hot Springs Pool that is right there and less crowded than other Ouray options, for pares climbing soaking.
Lodging is not included in the price of the trip, however I will make the reservations and will pay a deposit, and I will let you all know what you owe me when we meet in Ouray (you can pay the balance when you check out). Don’t forget those swimsuits!!
For climbing Saturday and Sunday, we’ll meet early-ish, probably around 7:30am ready to roll. We’ll climb full days (until you’re ready to call it quits!) Saturday and Sunday…if you need to leave earlier on Sunday that’s fine too! Each day we’ll wrap up with time for a soak, a swim, or a steam in the vapor cave. Maybe even some walking, shopping, truffle eating then dinner Saturday night! As always joining group outings is optional ( :
Call Carolyn at 970-773-3317 or email climblikeagirl@gmail.com for registration and more information.
Our group had a fantastic day with Sari Anderson and Carolyn Parker learning the tips and tricks for uphill skinning in varied terrain, transitions, moving quickly in the mountain environment and staying fed, hydrated and “mostly” dry!
Our recent experience at Ripple Effect Training Center in Carbondale was nothing short of exhilarating. Led by the seasoned guides Sari Anderson and Carolyn Parker, our group embarked on a journey to master the art of uphill skinning in diverse terrains. Covering everything from ski conditioning so Ski Mo specific skills this was a masterclass in ski mountaineering.
From the moment we set foot on the trail, it was evident that we were in for an exceptional day of learning. Sari and Carolyn’s 
expertise shone through as they shared invaluable tips and tricks for navigating uphill terrain efficiently and safely. Their guidance not only improved our technique but also instilled in us a newfound confidence to tackle challenging ascents.
Transitions, a crucial aspect of backcountry skiing, were demystified as we practiced seamless shifts between skins and skis. Additionally, Sari and Carolyn emphasized the importance of maintaining optimal nutrition, hydration, and comfort in the mountain environment, ensuring that we stayed energized and focused throughout the day.
Despite the occasional snow squalls, our spirits remained high as we absorbed every bit of knowledge imparted by our expert instructors. As the day drew to a close, we left the training center feeling empowered and inspired, ready to take on new adventures with enhanced skills and determination.
Whether you’re a seasoned backcountry enthusiast or a novice eager to explore new horizons, Ripple Effect Training Center offers an unparalleled opportunity to hone your skills and deepen your connection with the mountains. Join us for an unforgettable journey of growth and discovery.
SkiMo Clinic with Sari Anderson and Carolyn Parker.
Tricks, techniques, clothing, nutrition, transitions, nutrition for endurance athletes, and discussion of “Why Endurance Athletes need to Strength Train!”
Strength
10:00 C2
5:00 warm up
then increase pace :05-:10 sec per minute every min for 4:00 min then 1:00 cool down.
Then:
3 x 5 reverse fly
2 x 5 cuban press
2 x 5 Ys
3 x 5 Wall squats
Then:
Learn Front Squat work up to 3 RM #105
Learn Back Squat work up to 3 RM #135
Then:
5x Pull Up + 60sec FLR +2x Sled Push +90#
5 Rounds
Athletes Training: Eleanor and Jessica
Strength + Supplemental
warm up 10:00
cuban press
wall squat
oh walking lunge
push ups
Warm up to 2RM on TGU then complete
6x 2 TGU @ _____?
Then:
1:00 C2 + 1:00 OHS 1/3 1RM
1:00 C2+ 1:00 Ring Push Ups
1:00 C2 + 1:00 OHS 1/3 1RM
1:00 C2+ 1:00 Ring Push Ups
Warm up 10:00
Then: Olympic Complex
6x DL
Clean
F Squat
Jerk
OHS
Snatch
2 rounds @ 65- 95?#
Then:
IWT
10x Clean & Jerk 70% 1RM + 500m row, 2:00rest,
then
10x Front Squat 70% 1 RM + 60sec all out Airdyne 2:00rest, 4 rounds
then
8x Pull up + 8x Dip+ 8x Sit up+8x Push Up + 8x KB Swing four rounds, 1 min rest between rounds.
Workout: Strength
Warm up 10:00
Wall Squats 3×5
Goblet Squats 3 x 10
30m OH Walking Lunge
Then:
BSSU Ladder 5, 4, 3, 2, 1
Seth #105
Ian #65
Then:
2:00 Ski Erg + 2:00 Sled Push +90# + 2:00 FS PP
x 4
