Archive for the ‘Fitness’ Category

Crushing Tip #24

Thursday, April 10th, 2014


Climb Better with Metabolic Training

by: Marissa Lyons

The term “metabolic training” is thrown around quite a bit in the fitness industry but what does it mean, how does it work, and what does it have to do with climbing?  In simplest terms, metabolic training or conditioning refers to exercise methods that will improve or enhance the body’s two main energy systems: aerobic and anaerobic. Use of different work-to-rest ratios during training can call upon these energy systems and cause specific adaptations to improve performance; climbing is a sport that requires use of all three metabolic systems.

Most often when a trainer refers to metabolic training they are referring to high-intensity intervals which target the anaerobic system. While climbing in itself is an effective anaerobic workout it is sometimes difficult to climb routes hard enough, due to technique barriers, to fully challenge your metabolic system and improve your strength and power. Further, the harder and more powerful the route the more often your anaerobic system is needed. Therefore, it is necessary to train your anaerobic system in order to improve your climbing.

Not only is metabolic training important for performance goals, but high-intensity interval training is also the most effective way to burn calories and stay slim. Exercise physiologists have discovered that the traditional long sustained cardio workout only improves the aerobic system while a medium to high-intensity anaerobic workout improves overall metabolism and continues to work long after you leave the gym; often burning extra calories up to two days post workout. By adding full-body interval training to your schedule you will slim down, increase power and endurance. So next time you are thinking of going for a jog, tryout one of our strength classes or ClimbFit workouts instead.

Weekend Yoga Classes

Wednesday, March 5th, 2014

Weekend YOGA Poster

Bring balance and strength to your weekend with our Saturday morning and NEW Sunday evening yoga classes.

Fitness classes are FREE for Edgeworks members and included with Day Pass purchase. Space may be limited so be sure to check-in early for your class.


Monday Night Strength Class

Monday, January 6th, 2014


This new class was recently added to the Monday evening, 7:10 pm, time slot of our Fitness Schedule but if you’re at all like me, you’ve asked yourself, “What exactly is the Strength class all about?”

Stated best by Marissa, our Strength fitness instructor, this class is a cross between Pilates and Bootcamp. The classes are constructed of 20 minutes of mobility exercises, focused on stretching and core strengthening, followed by 30 minutes of high intensity intervals using anything from free weights to kettlebells to weighted balls.

It’s a great class for developing core strength and increasing metabolism, plus it’s only 50 minutes!  Give it try – Monday evenings from 7:10 – 8:00 pm.


Yoga for Climbers Clinic

Friday, December 6th, 2013


This Friday, December 6th 7:00pm-8:30pm, check out

YOGA FOR CLIMBERS with Amy Petty, E-RYT (sign-up here)

Enhance your climbing with yoga! Yoga brings balance to climbing and promotes strength, flexibility and focus.

In this workshop we will target specific applications of yoga for climbers:

  • create fluid movement and transitions
  • practice balance through shifting our weight into one legged balance poses
  • develop awareness in feet, legs, wrists and hands
  • strengthen and stabilize our core,
  • work flexibility throughout the whole body
  • utilize strategies to develop antagonist muscles to relieve strain in overused muscles in climbing such as the trapezius
  • learn breath and meditation techniques to focus and calm the mind


“Perfection in an asana is achieved when the effort to perform it becomes effortless” (The Yoga Sutras, Patanjali, as translated my B.K.S. Iyengar). Experience how yoga can help to translate this quality to your climbing.

New Fall Fitness Schedule

Wednesday, October 2nd, 2013


Starting October 1st, 2013 we will be rolling out a new fall fitness schedule.

We are adding back in your old rainy weather favorite… Cycling!!! This class is just under an hour of upbeat funky music mixes, lost of sweat, and is great for any level of fitness. Come and take an indoor cycling class with Partick on Mondays at 6:00 pm.

Looking for a great metabolic boosting workout? Marissa will be teaching a new class designed around the concept of small group personal training. Her class Meta-Training is on Fridays at 6:00 pm. Swing by and see what some fun progressions and regressions can do for your strength and metabolism.

Lastly is our new morning class. We are trying out a new class and a new time slot. Our CORE-30 class is a half an hour (30 minutes) of fun core exercises for those looking to work hard and challenge themselves. This fast paced class will get you moving and feeling your core for days to come. This class is not recommended if you have any injuries or movement restrictions.

Check out our schedule here to see what classes are when and what works with your schedule.

Don’t forget. We also offer Personal Training and Private Pilates sessions available for those of you looking to go farther with your fitness and health. Give us a call to schedule a meeting or first session today!


ClimbFit #38

Monday, September 16th, 2013

This coming weeks ClimbFit workout is extra special! Not only are you going for time, but you are also going for a high score on your boulder routes. (V0 = .5pts, V1= 1pt, V2=2pts etc.) We will throw this workout in every couple months so you can measure your progress. Good Luck!


Suggested warm-up: climb 3 easy routes focusing on quiet feet

Record your routes on the back of your time card and total at the end.

Suggested cool-down: Drink Water and Stretch

(Time to beat is 37 min)

ClimbFit Workout: Week #36

Friday, September 6th, 2013

The rain is back and so are ClimbFit Workouts!

Just a reminder on how the ClimbFit workouts work. Every week we will post a workout that is made up of climbing activities and body weight exercises.  The goal is to do the workout as fast as possible (without compromising your form). Then you can record your time on a card and turn it in for recognition on all of your hard work. Our weekly workouts will also include a suggested un-timed warm-up and cool-down to make the workout more complete. That’s it; have fun and get strong. See below for this weeks workout and a list of commonly used acronyms.

WOW #36:


Warm-up: (un-timed)

  • 20 Jumping Jacks
  • 1 min plank hold


Workout: (for time)

  • 4 Boulder Routes at -4 RPG
  • 5 Squat Jumps
  • 3 Boulder Routes at -3 RPG
  • 10 BW Squats
  • 2 Boulder Routes at -2 RPG
  • 5 Squat Jumps
  • 1 Boulder Routes at -1 RPG
  • 10 BW Squats


Cool Down: (un-timed)

  • Easy Traverse or AutoBelay laps at -4 RPG for 10min


The time to beat is: 23:23



  • RPG = Red Point Grade – this is the grade of the hardest route you can climb without falling. When a workout says (-2 RPG) you subtract two grades  from your Red Point Grade to determine what you should climb. (+/-) counts as a grade jump. For example if your RPG is 5.10+ then -2 RPG would be 5.10-.
  • TR = Top Rope
  • AB = Auto Belay
  • BW = Body Weight
  • WOW = Workout of the Week





Pilates at Edgeworks

Wednesday, July 3rd, 2013

Pilates Reformer Sessions

Now Available at Edgeworks Climbing Gym

Pilates is a method of physical conditioning that not only emphasizes the connection between your body and its parts, but also between your body and mind too. Focusing on the stability of your core, then adding in strength to your extremities, Pilates is a whole body workout that will leave you feeling stronger. Adding in some of the traditional Pilates equipment as well as some new tools, a personal Pilates session at Edgeworks is a great addition to any activity level.

Intro package for Pilates now available.
30 min assessment and 2 private sessions for only $80
Contact Patrick for more details