Coaching by Carolyn Coaching options available: Coaching calls: $50 for a 30 min call. $25 for additional blocks of 15 min. email Carolyn to set up calls: carolyn@rippleffectraining.com Training Programs: 8 – 16 week custom programs for events in the future, fall 50K runs, rock climbing goals, century bike rides, mountaineering trips, huts trips, alpine […]
PE/SE warm up 10:00 2 x 8 Shoulder Opener 2 x 5 Cuban press Mobility work 3 x 5 Wall Squats 30m OH Walking Lunge Then: 60 sec Rock Carry Hold 60 sec ski erg/row/or bike sprint – go hard!! Switch 60sec rest x 6 Rounds – rounds can be reduced depending on athletes. Then: […]
PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs […]
July 26th STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH walking Lunge (per arm) Then: 10x Weighted Walking Lunge (FC position) 5x RMM 5 Rounds, rest as needed Then: 10-1 Body Row Ladder Between sets, complete 5x […]
Power Endurance, Strength 10 min warm up 2 x 10 shoulder openers 2 x 5 cuban press Mobility work 3 x 5 wall squats 3 x 6 goblet squats 2 x 10 push ups 2 x 15m walking lunge 2 x 15m OH walking lunge Then: 20 Cal Airdyne + 10x Kb Chest Press+ 5x […]
Strength/Power 10 min C2 3 x 5 Wall squats 2 x 10 Squats 3 x 5 Squat jumps Then Warm up to 5RM Clean High Pull Then 5x Clean High Pull + 100m Row; you have 2:00 to complete each segment, then repeat. 8 rounds. Rest is the time left in the 2:00 after completion of […]
When It’s Dumping Snow… Outside we must go. Great Day with Lindsay and Emily, skinned and hiked the bowl Aspen Highlands. Knee deep powder and face shots, that was good! The gym is the training ground, however the mountains will always be the proving ground. Athletes Skiing: Emily, Lindsay, Carolyn
Last mountain bike ride up high. 3 hours of fun, then one wrong turn and mudfest. If it’s a long ride we seek it will be down in the Grand Junction area, winter is upon us in the RFV. Athletes Training: Robbie and Carolyn
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 […]