Workouts

In the Gym February 28th

Power

10:00 warm up ski/row
2 x 8 shoulder openers
10x OH reach, chest openers on bench
Frog, L, V, 4 stretch
2 x 5 cuban press
3 x 5 wall squats
30m oh walking lunge
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to heavy-ish Clean, then
5 x 5 Clean, rest 1 minute between sets
Then:
Warm up to heavy-ish Jerk, then
5 x 5 Jerk, rest 1 minute between sets
Then:
5 minute warm up on rower: 2 minutes easy, 3 minutes 30/30 sprint/active recovery
Then:
Test for 500m row on C2
3 x 500m; rest 3-5minutes between each effort

Cool Down with extra mobility work

Athlete: Betsy, Ian

28 feb 2017

 

 


Grand Canyon Speed Descent

On Friday January 13th, at 11pm, two of our own – Ian Anderson and Seth Mason – with six friends, many from Goat Gym, embarked on likely what is the journey of their lifetime, so far. A non-stop descent of the Colorado River, through the Grand Canyon. 277 river miles through some of the most mind blowing stunning landscape and harrowing rapids. Most people spend weeks navigating this terrain, camping and spending time on the river. These men chose a different goal, do it in one push, through two nights, with a specialized boat, lighting systems, and months of focused training. The act of shoving off and committing to what was going to be 30+ hours of non-stop rowing, navigating day and night, is some what heroic in and of itself…Training and shooting for a movie – “The Time Travelers” –  a new speed descent record is the stuff dreams are made of.  The story, the team, the training, the goal were all kept under the radar until the team made their attempt.

The descent was a success, they made it through safely and were short of a record due to the most difficult variable: running complex rapids in huge water, in the dark, which is unavoidable in a single push effort.  A broken frame, and subsequently a punctured raft tube running Lava at night.  The tube was repaired and they were forced to limp it with a broken frame at slower pace the remainder of the journey. Their total time was 39 hours: they finished, happy, successful, a bond between these men was created like no other it will never be severed.

These men are fathers, husbands, run their own businesses, busy people, with busy lives. Yet here they are, they did the work, made the commitment and pulled off something so few have ever attempted. I couldn’t be more proud of Seth and Ian and the entire team.

A number of articles have been written about the team’s speed descent and are worth the read…Denver Post, Gear Junkie, and a wonderful write up by Jack’s Plastics, who supplied the tubes for the boat.  And, if you’d like to know more about the history of a single effort push down this pristine and protected national treasure, read the “Emerald Mile” by Kevin Fedarko.

There is also a film, created by Forest Woodward and Gnarly Bay Productions, sponsored by Chaco and others, which will be released nationwide at REI stores March 3-9, 2017.  If you’re in Seattle, Denver, Washington DC, Bloomington MN, or Atlanta GA, don’t miss it!   There will also be an opportunity to view the film for free, online, at REI.com and Chaco.com starting March 13th.  Finally, if you’re here in Carbondale, it will be shown during the FivePoint Film Festival in March.

We are incredibly proud of these men, fathers, husbands, teammates and friends.  Strong work lads!

 


In the Gym February 23rd

Power Endurance

10:00 ski/row/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
10x overhead reach, chest openers on bench or foam roller
3 x 5 wall squats
3 x 8 goblet squats
then:
8 to 1 ladder of all:
Pull Ups + DB PP + Push Ups + Bent Over Row
then:
on Airdyne:
50 cal
rest 2:00
40 cal
rest 2:00
30cal
rest 1:30
20 cal
rest 1:00
10 cal
then:
cool down

Athletes: Molly, Susan

 

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In the Gym February 22nd

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 5 Push up
Chest opening and OH mobility on Foam roller or bench
Then:
Work up to heavy Bench Press:
Then:
5 x 5 Bench Press
In between sets
10x single leg explosive step-up (per leg)
Then:
5x Front Raise
5x Lateral Raise
5x Reverse Fly
5x Push up
x 5
Then:
4x 30 sec ring support/30 sec rest
Then:
Cool Down – emphasis on mobility

Athletes: Seth, Greg

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In the Gym February 20th

Strength + Supplemental

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 OH wall squat with PVC
3 x 5 SOTS Press
Then:
Work up to OHS with 2KBs @ wall
Then:
6 x 4 OHS with Kbs @ wall; rest 1 min between each set
Then:
Partners:
P1: 10x head cutters + 10x KB halos each direction
P2: partner does KB swings until halos are complete
x 4 rounds, no rest except for switching weights

Cool down with extra hip and hamstring mobility work

Athletes: James, Lindsay, Draper

 

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Training Women for Upper-Body and Core Strength

A little bit of focused strength work can make a big difference in our climbing success.  I wrote this article for the Chick’s Corner of Rock and Ice Magazine, with women climbers in mind.

Training Women For Upper-Body and Core Strength
By Carolyn Parker


In the Gym February 17th

Power

10:00 warm up ski/row
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good mornings
3 x 5 squat jump
3 x 5 tuck jump
Then:
5x Box jump 20”
5x Box jump 24″
x 5
Then:
Work up to 85-90% of Power Clean
Then:
6×3 Power Clean @ 80% 1RM
In between sets during rest, complete:
10x push up + 30x mtn climber
Then:
5x accelerating back squats, 5 sec pause at bottom before jumping out of squat; use bar + chains.
1:1 work:rest (partner up)
x 5-7 rounds total

Cool Down with mobility work

Athletes: Ryan, James

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In the Gym February 16th

Power Endurance

Warm up 5:00 C2, 5 min Airdyne
3 x 5 wall squats
2 x 10 goblet squats
2 x 10 DB PP 2 @ 15/20#
20x wall ball at 10#
20x ball slam @ 15#
Then:
Barbell Complex:
Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat
3 Rounds @ 45, 55, 65#
Then:
P1 15m Heavy Sled Pull
P2 Burpees (till pull is completed)
3 Rounds for time
Cool Down

Athletes:

Mike, Lee

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In the Gym February 14th

Strength + Supplemental

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 goblet squat, heavy with hip opening stretch
10x OH Reach and Chest opening on floor or bench
then:
Work up in weight to heavy Front Squat
then:
8 x 3 Front Squat
in between sets, complete:
10x Reverse Fly
5x Bent Over Row
then:
20x split jump + 20x partner med ball throw
x5 rounds

Cool Down, mobility work, foam roll

Athletes: Ian, Sari, Carolyn, Greg

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In the Gym February 9th

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 goblet squat heavy with hip opening stretch
10x cross sum Ys, 90/90
Then:
Work up to heavy back squat
Then:
6 x 4 Back Squat, rest 1-2min between sets
In between sets, complete:
8x Floor Press with DBs of Kbs
Then:
10x Burpee
20x Deck Squat
30x KTE
40x Frog Hop
30x Good Mornings
20x Push Up
10x Pull up

Athletes: LP, LC, Greg, Seth

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