Thursday, April 4, 2013
WE'VE MOVED!
THANKS FOR STOPPING BY. WE'RE STILL
BLOGGIN', JUST NOT AT THIS ADDRESS. CHECK OUT THE BRC'S SUPER-RAD NEW BLOG HERE!
Wednesday, May 30, 2012
5/30/12 Margarita Challenge Record Crushed!!
If you had told me, I wouldn't have believed it. But I was there. I saw it with my own eyes.
As many of you know, we have an ongoing contest in my Cry in the Dojo classes.
The Margarita Challenge.
If all 12 class participants can get their heart rates past 93% of their max at the same time, I will make everyone in class a (award winning, hand crafted) margarita.
In 3 years this challenge has been met only twice. Of those two, the best performance had everyone able to achieve that 93% at the same time twice during the class. Very impressive. A record that stood for 3 years.
Until today. . .
Steph, Kat, Tammy, Beth, Kirk, Sherry, Adam, Chris, Amy, Jackie, Luke, and Josh shattered the record by simultaneously hitting 93% a whopping 7 times during class; once during each of the 4 rounds of tabatas, and then again once during each of the 3 lightning rounds.
Unprecedented.
Now we just need to settle on a day and time next week to collect their winnings!
Congratulations everyone!
Coach CWall
P.S. The class will be able to collect their margaritas on Wednesday, June 13th at 7:30pm in the Hangdog Lounge at the Boulder Rock Club!
As many of you know, we have an ongoing contest in my Cry in the Dojo classes.
The Margarita Challenge.
If all 12 class participants can get their heart rates past 93% of their max at the same time, I will make everyone in class a (award winning, hand crafted) margarita.
In 3 years this challenge has been met only twice. Of those two, the best performance had everyone able to achieve that 93% at the same time twice during the class. Very impressive. A record that stood for 3 years.
Until today. . .
Steph, Kat, Tammy, Beth, Kirk, Sherry, Adam, Chris, Amy, Jackie, Luke, and Josh shattered the record by simultaneously hitting 93% a whopping 7 times during class; once during each of the 4 rounds of tabatas, and then again once during each of the 3 lightning rounds.
Unprecedented.
Now we just need to settle on a day and time next week to collect their winnings!
Congratulations everyone!
Coach CWall
P.S. The class will be able to collect their margaritas on Wednesday, June 13th at 7:30pm in the Hangdog Lounge at the Boulder Rock Club!
Friday, May 4, 2012
Circuit Training
Thursday, April 19, 2012
BRC Hours for April 20 & 21
We're hosting a USA Climbing S.C.S. Local Event this upcoming Saturday. Because of this, there are a few changes to the our hours of operation. Take a look below for details.
Friday, April 20th
6:00am Weight Room/Cardio Open
6:00am Weight Room/Cardio Open
11:00am Main Room Opens for climbing
4:00pm Expansion Opens for climbing
4:00pm Expansion Opens for climbing
Don't Forget: BRC Members can climb at the Spot for FREE
Saturday, April 21st
8:00am Weight Room/Cardio/Bouldering Open
8:00am All Roped Climbing Closed, Competitors Only
4:30pm Entire Gym Opens for Climbing
4:30pm Entire Gym Opens for Climbing
Don't Forget: BRC Members can climb at the Spot for FREE
Tuesday, April 3, 2012
CWall Level 1 Test Day Results! 3/2/12
Hey there,
Here are the results from Monday's Level 1 Test Day. Remember to reference the heart rate monitor sign out sheet with the results.
Here are the results from Monday's Level 1 Test Day. Remember to reference the heart rate monitor sign out sheet with the results.
Wednesday, March 28, 2012
Coach CWall Episode 2: Shortcuts to Thinking
3/28/12
This has been a great week for training at the BRC, even though Spring Break is in session. Sean, our trusty coaching and training intern has been hard at work coming up with class designs and teaching all of the classes on his own (with a little feedback from me). If you were or are planning on coming to class this week we could use your feedback on Sean's performance. This is supposed to be an educational experience for him after all.
This weeks YouTube Episode of Coach CWall: Shortcuts to Thinking deals with a topic that I see all the time in our athletic community. It deals with something called Inductive Reasoning, which basically means drawing a false conclusion from a set of facts. For example, Tom runs fast on Tuesdays. Today is Tuesday. Therefore Tom will run fast. You see where I am going?
Let's take two athletes, Alpha and Beta. Alpha is good at something (pick the athletic endeavor du jour). Beta is new to the game and wants to be good at the same thing. Alpha does/eats/drinks X as part of their training regimen. Beta thinks that if Alpha does it then it must be the right thing because Alpha is oh so good. Obviously this is not necessarily true, as I point out in the video with a rather graphic example.
It is true that many good athletes have a lot of sound advice to dispense to the general public, but this is rare. It is the athletes job to perform, not teach. Very few top level athletes that have become effective coaches. This is mostly due to the fact that it is their job to perform, not to figure out what works for most people. There are of course some notable exceptions, but like I said, they are exceptions, not the norm.
Don't be in too much of a hurry to follow the training regimen of the great ones, or expect to become world class after you read a training article in Outside Magazine. It takes years to make a high level athlete, and chances are there is a lot more to what gets there than you or they think.
Just because someone is successful, it is not safe to assume that everything they do or say contributes to that success, no matter how much they may believe it.
Let these great athletes inspire you. Look at their advice and cross reference it with other research. Short cuts to thinking can get you into trouble, especially with training. Be careful and thoughtful, or the next place you might be seeking advice may be your doctor or physical therapist.
Until next time!
Coach CWall
This has been a great week for training at the BRC, even though Spring Break is in session. Sean, our trusty coaching and training intern has been hard at work coming up with class designs and teaching all of the classes on his own (with a little feedback from me). If you were or are planning on coming to class this week we could use your feedback on Sean's performance. This is supposed to be an educational experience for him after all.
This weeks YouTube Episode of Coach CWall: Shortcuts to Thinking deals with a topic that I see all the time in our athletic community. It deals with something called Inductive Reasoning, which basically means drawing a false conclusion from a set of facts. For example, Tom runs fast on Tuesdays. Today is Tuesday. Therefore Tom will run fast. You see where I am going?
Let's take two athletes, Alpha and Beta. Alpha is good at something (pick the athletic endeavor du jour). Beta is new to the game and wants to be good at the same thing. Alpha does/eats/drinks X as part of their training regimen. Beta thinks that if Alpha does it then it must be the right thing because Alpha is oh so good. Obviously this is not necessarily true, as I point out in the video with a rather graphic example.
It is true that many good athletes have a lot of sound advice to dispense to the general public, but this is rare. It is the athletes job to perform, not teach. Very few top level athletes that have become effective coaches. This is mostly due to the fact that it is their job to perform, not to figure out what works for most people. There are of course some notable exceptions, but like I said, they are exceptions, not the norm.
Don't be in too much of a hurry to follow the training regimen of the great ones, or expect to become world class after you read a training article in Outside Magazine. It takes years to make a high level athlete, and chances are there is a lot more to what gets there than you or they think.
Just because someone is successful, it is not safe to assume that everything they do or say contributes to that success, no matter how much they may believe it.
Let these great athletes inspire you. Look at their advice and cross reference it with other research. Short cuts to thinking can get you into trouble, especially with training. Be careful and thoughtful, or the next place you might be seeking advice may be your doctor or physical therapist.
Until next time!
Coach CWall
Wednesday, March 21, 2012
X-Cardio for the Mountains: Week 8
3/21/12
Hey there,
One week until test week, and I wanted to make sure that everyone was going to be ready with a class that would be harder than test day. We've started introducing deadlifts and assisted pull-ups to our regimen, as well as some more complicated core work on the swiss balls.
We had a near success on the Margarita Challenge today. 11 out of 12 at 93% of their max heart rate or higher, with the 12th person at 92% when the timer went off. It doesn't get much closer. But alas, no 93, no marg.
I have had a lot of people ask me to do max heart rate tests on the treadmill since I posted protocol. That is awesome! Some of you still need to test yourselves or have me do it!
Until next time!
Coach CWall
Hey there,
One week until test week, and I wanted to make sure that everyone was going to be ready with a class that would be harder than test day. We've started introducing deadlifts and assisted pull-ups to our regimen, as well as some more complicated core work on the swiss balls.
We had a near success on the Margarita Challenge today. 11 out of 12 at 93% of their max heart rate or higher, with the 12th person at 92% when the timer went off. It doesn't get much closer. But alas, no 93, no marg.
I have had a lot of people ask me to do max heart rate tests on the treadmill since I posted protocol. That is awesome! Some of you still need to test yourselves or have me do it!
Until next time!
Coach CWall
Subscribe to:
Posts (Atom)