Archive for the ‘Fitness’ Category

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

weights

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

Yoga-for-Climbers-Chamonix

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

climbfit_class

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!

#38

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:

prorock

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

 

Acronyms:

  • 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

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
patrick@edgeworksclimbing.com

 

Overuse Injuries

Monday, June 24th, 2013

Overuse Injuries, Functional Movement Screens, and Core Stability Interventions:

elbow

Many of us have heard that elbow and shoulder pain associated with climbing is an overuse injury, but what does this mean and why does it happen? An overuse injury simply means that a joint or muscle is working harder than it can handle. Overuse injuries often happen in joints and small muscles due to a plethora of reasons including, insufficient rest, dehydration and movement compensations. If you have experienced shoulder or elbow pain before, you probably have heard that this pain is just a part of climbing, that climbing is hard on the body, and that injury is inevitable. But have you ever wondered why your buddy who climbs the exact same amount as you doesn’t have pain and you do.

The real question is why are your shoulders and elbows working harder than they should be? While overtraining is a legitimate consideration, climbing itself should not inherently cause injury. In fact, climbing is a natural movement for humans; most of us learned how to climb before we learned to walk. Watch your baby videos…you most likely went from crawling to climbing tables and chairs to walking. So, if climbing is natural, why do we have pain? Your elbow and shoulder pain could be due to faulty movement patterns. Seems crazy to think that hip mobility, thoracic mobility and scapular stability can all effect your shoulders and elbows, but the reality is our whole body is connected and if we have weak hips, then we compensate with other parts of our body…such as the shoulders.

How do we know if we have faulty movement patterns? Research has shown that movement compensations and asymmetries can be identified using movement assessments such as the Funtional Movement Screen (FMS), and that likelihood of injury can be predicted based on the results. Further, research has shown that core stability and mobility exercises can be administered to correct weaknesses and significantly decrease the rate of injury.

Several studies have examined the relationship between FMS scores and the incidence of injury. The Functional Movement Screen as developed by Gray Cook consists of seven tests including: Deep Squat, Hurdle Step, In-Line Lunge, Shoulder Mobility, Active Straight Leg Raise, Trunk Stability Push-Up and Rotary Stability. One study measured scores of 46 professional football athletes and concluded that a score of 14 or less (out of 21) on the FMS was associated with an 11-fold increase in the chance of injury and a 51% probability of sustaining a serious injury over the course of one competitive season (Kiesel et al).

Number of Injuries Compared to Scores on FMS:

overuse

Another study done on D-II female athletes found that of the individuals who had a FMS score of 14 or less, 68.75% of those individuals sustained an injury throughout their respective competitive season. Additionally, 81.82% of subjects who scored at or below 13 and 48.28% of subjects who scored at or below 15 sustained injuries (Chorba et al).

Research has also been conducted on personnel in physically demanding occupations. A study in the Journal of Occupational Medicine examined Core strength as a model for injury prediction and prevention. The researchers used the FMS to assess core stability and mobility in 433 firefighters and then administered appropriate core training over a 12month period. The intervention reduced lost time due to injuries by 62% and the number of injuries by 42% over a twelve month period as compared to a historical control group (Peate et al).

These studies amongst many others all suggest that an FMS score below 14 puts you at a much greater risk of sustaining an injury no matter what activity you are participating in. Gray Cook explains in his book Functional Movement that humans, for the most part, are not born with these compensations and asymmetries; they develop due to repetitive movements that create poor movement patterns and posture, such as sitting. He also explains that once you have determined a need for intervention based on your FMS score that you can target your weakest link, whether it is a mobility or stability issue, and often all of your FMS scores will go up because the body will readjust via its proprioceptive feedback system. So, before continuing to ice and medicate find a professional who can perform the FMS assessment and see if your elbow or shoulder pain is due to faulty movement patterns. Or, if you aren’t having pain yet, get screened to see if you can avoid the “inevitable” climbing injuries.

Marissa Lyons, ACE- PT, FMS level 1

References

Chorba RS, Chorba DJ, Bouillon LE, et al. Use of a functional movement screening tool to determine injury risk in female collegiate athletes. N Am J Sports Phy Ther. 2010; 5(2); 47–54PMID: 21589661. [PMC free article] [PubMed]

Kiesel K, Plisky PJ, Voight ML. Can serious injury in professional football be predicted by a preseason functional movement screen. North Am J Sports Phys Ther. 2007;2(3):147–152. [PMC free article][PubMed]

Peate WF, Bates G, Lunda K, Francis S, Bellamy K. Core strength: a new model for injury prediction and prevention. J Occup Med Toxicol. 2007;2:3. [PMC free article] [PubMed]