Archives

Yoga for Recovery

Yoga Recovery for the Modern Mountain Athlete with Sarah Coburn   Starting October 2019, Tuesdays 6-7pm At The Ripple Effect, 2551 Dolores Way, Carbondale, CO 81623 $20.00, Cash Only   Elevate your athletic performance with an increased range of motion. Create space within the body to allow the emergence of better alignment. Lay a foundation […]



Postpartum Class

NEW CLASS FOR MOM’s Postpartum Class Specializing in regaining strength the correct way post child birth. Tuesdays 1:45pm  Covering: Pelvic Floor strengthening and reintegrating movements safely. Helping mom’s avoid complications down the road with core, hips, knees, low back and more. To register or for more information: Call 970-773-3317 or email Carolyn to set up an initial […]



In the Gym October 15th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Then:
Find weight for step ups (heavy-ish)
Then:
3 per side Steps Ups, slow and strict, really focusing on form
5x Body Rows (can be single arm 3 per side if appropriate)
10x Weighted sit up
5 Rounds, rest about 1 minute between rounds
Then:
10 to 1 Ladder of each, athlete can increase weight as they go down the ladder.
KB Swings
Push Press
Plate Halos (each direction)
Then:
Cool down


In the Gym Aug 2nd

POWER

10:00 Warm up ski erg/airdyne/row

2 × 8 Shoulder openers

2 x 5 Cuban press

Work on mobility

3 x 5 Wall squat

2 x 30/30 sec DB Push Press/OH Hold

2 x 30/30sec squat/squat hold

Then:

Warm up to heavy-ish BB Jerk or Push Press

Then:

5 x 5 BB Jerk (or Push Press)

Rest 1-2 minutes between sets

During rest, complete 5x Box Jumps (go high if possible)

Then:

30-20-10 reps of each:

Pull Overs + Push ups

Then, if time:

Ab circuit :) 30sec flutter kicks + 30sec mtn climbers + 60sec sit ups + 60sec plank hold

3-4 rounds; rest 60sec between each round

Cool Down


In The Gym June 8th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 Good Mornings

Then:
Warm up to Heavy-ish Romanian Deadlift (KB or BB)

Then:
5 x RDL heavy-ish
5 x Pull Ups
10 x GHD or Atomic Sit Ups
5 Rounds, rest some between rounds

Then:
10 x Headcutter
5 x Burpee
5 Rounds minimal rest

Then, if time:
1000m ski/row for time
Cool Down


In The Gym June 5th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – esp overhead
3 x 5 Wall squat
2 x 5 SOTS Press with PVC
2 x 5 OHS at wall with PVC

Then:
Warm up to Overhead Squat
5 x OH Squat
Rest 60sec between each
5 Rounds

Then:
10x Pull Ups
30m Bear Crawl
4 Rounds, rest as needed

Then, if time:
5 x 200m ski/row for time
1:1 Work:Rest
Cool Down


In the Gym November 6th

Nov 6
Power
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2×5 OHS + SOTS
3×5 single leg squat to bench
3×5 squat jumps
Then:
warm up to 5RM Jerk /Push Press (BB/KB/DB athletes choice)
5 x 3 Jerk or Push press athlete’s choice BB/KB/DB
Then:
5x Jerk /PP
7x Box Jump
5 rounds
Then:
warm up to heavy weighted Lunge
6 x 15m weighted lunge
60 sec ring support between sets of lunging.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down


In the Gym November 3rd

November 3rd
Power
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
Mobility Work
3 x 5 wall squat
2 x 5 Squat Jump
Then:
KB Swing + Floor Press BB or DB
The swing should be as heavy as the athlete can stabilize and chest press heavy as well, same weight through the progression.
10/1, 9/2, 8/3…
Then:
10x Bulgarian Bag Swing (or Halo) each direction
10x Deck Squat
x 5
Finish with:
10x 30/30 Machine of choice
Cool Down