Chill Bouldering/Stretching Playlist

Hey Internets!!!!!

Here is the bouldering/stretching playlist I used for my functional climbing class last night. It features different artists but mostly "Broke for Free", which is used in a lot of climbing videos.

Their Facebook group can be found here...

The playlist picks up in the middle, which is when I do the dynamic stabilization and strength intensive portions of the class.

If you're interested in trying out my class, it runs at Grand River Rocks in Kitchener Waterloo every Thursday at 8pm. You don't have to be a climber or member to participate. You can buy a day pass for $17 and climb AND take the class...

I recommend trying some climbing though because it's pretty much the best thing ever.

There are also classes EVERYDAY!

For more information go to GRR's website here or Facebook group here.

Here's the playlist... enjoy

If you'd like to see a blog about something you are interested in or would like to see PLEASE don't hesitate to ask...

Stay strong

~Byn

Friday 7 March 2014: STR-CIRCUIT

STRENGTH CIRCUIT

Complete as many rounds as possible in twenty minutes.

• A set of Pull-ups or Chin-ups
  (e.g. Wide, Regular, Narrow, Mixed Grip, Towel, Rope, etc.)
• A set of Squat Jumps
  (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Power Skipping, etc.)
• A set of Push-ups
  (e.g. Regular, Wide, Narrow, Hindu, Divebomber, Elevated, Handstand, Dips, etc.)
• A set of Squats (non-jumping)
  (e.g. Full, Medium, or Short Range of Motion; Sumo; Hindu; etc.)

Keep the reps well below max in each set.
Advanced:

• Pull-ups
• Squat Jumps
• Push-ups
• Bodyweight Squats

Intermediate:

• Partial, Assisted, or Jumping Pull-ups
• Half-Squat Jumps
• Push-ups
• Bodyweight Squats

Basic:

• Body Rows
• Walking Lunges
• Knee Push-ups
• Half-Squats

Thursday 6 March 2014: 10 X 10 SPRINTS

10 x 10 SPRINTS

 

Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the next assigned sprint.

• 5 minutes - Cardio Activity(E.g. Run, Run-in-place, Jumping Jacks, Skip Rope, Bear or Crab Crawl)
  Pick an exercise that raises your heartrate and can be sustained for five minutes. This is a general warm-up, not a sprint. If you are out of breath, you are pushing too hard.
• Repeat 10x:
  10 seconds - Sprint
  50 seconds - Jog/Walk to recover
• 5 minutes - Cardio Activity

Wednesday 5 March 2014: PU OTM

PUSH-UPS ON THE MINUTE

Perform a set of push-ups at the top of every minute for twenty minutes.

Intermediate and Basic trainees should substitute Knee Push-ups as necessary.

Post results to Comments.

Check out Bryce's Bodyweight page or Coach Ron's Push-ups page for ideas on advanced variations. 

Monday 3 March 2014: PFT

PHYSICAL FITNESS TEST

Advanced:

• Max Pull-ups in 1 minute
• Rest 1 minute
• Max Sit-ups in 1 minute
• Rest 1 minute
• Max Push-ups in 1 minute
• Rest 3 minutes
• Run 12 minutes for distance

Intermediate:

• Max Partial or Assisted Pull-ups or Body Rows
• Rest 1 minute
• Max Sit-ups or Crunches in 1 minute
• Rest 1 minute
• Max Push-ups in 1 minute
• Rest 3 minutes
• Run-walk 12 minutes for distance

Basic:

• Max Body Rows in 1 minute
• Rest 1 minute
• Max Crunches in 1 minute
• Rest 1 minute
• Max Knee Push-ups in 1 minute
• Rest 3 minutes
• Powerwalk 12 minutes for distance

Tuesday 4 March 2014: BOXING CONDITIONING

BOXING CONDITIONING

 
Advanced - Four rounds of:

• 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
• 1 minute - Rest
  During rest perform:-Round 1 - a set of push-ups
  -Round 2 - a set of crunches
  -Round 3 - a set of squats
  -Round 4 - a set of push-ups

Intermediate - Five rounds of:

• 3 minutes - Shadowbox  (include kicks, knees, and elbow strikes as desired)
• 1 minute - Rest
  During rest perform:-Round 1 - 5-15 push-ups
  -Round 2 - 15-30 crunches
  -Round 3 - 10-20 squats
  -Round 4 - 15-30 crunches
  -Round 5 - 5-15 push-ups

Basic - Seven rounds of:

• 2 minutes - Shadowbox
• 1 minute - Rest

Spinning Awesomeness!!!!

Hey Everyone!

I figured it was about time to post some spin workouts since I have two new ones that I really like. I'm going to post one now and hopefully one sometime tomorrow. Writing all this out always takes way longer than I originally anticipate!

First, if you have never touched a spin bike it's important you know how to set your bike up properly You can read about all that jazz here.

Ok now time for the first profile.

Spin Playlist 1: 

Note: I use percentages for my resistance because all bikes are calibrated differently and most don't even have gears (depending on the brand). 100% of your "resistance" would be you cannot move your legs, so use that as a guide....

#1: Justin Timberlake: 4:18 - Warm Up

• Find a natural RPM for you and slowly add resistance until you are pushing through some resistance, but it's nothing to write home about. About half way come out of the saddle and continue to add resistance to warm up

#2: Beyonce: 4:50 - Seated and Standing Climbs

• Round 1: Seated - 85 RPM ~70% resistance on chorus: stand up 75 RMP 70% resistance
• Round 2: Seated - 80 RPM ~75-80% resistance on chorus: stand up 65 RMP 75-80% res.
• Round 3: Seated - 75 RPM ~85-90% resistance on chorus: stand up 55-60 RMP 85-90% res.

#3: Demi Levto: 3:43 - Anaerobic sprints

• For this drill at the high intensity intervals between 1:26 and 1:57 and 3:08 and 3:43 stay in the saddle, increase the resistance so staying over 100RMP is "difficult" (~70-80% max) and push hard. In between these two intervals take a full break with low resistance (40-50% of your max) and stay about 80RMP

#4: Coldplay remix: 8:36 - Long Hill

• For the first minute of this song stay on a seated flat around 90RMP with moderate resistance to recover from drill #3
• Every minute for the remainder of the song increase the resistance aiming to get around your max by the end of the song.
• Note: If you drop below 65RMP seated during the seated portion of the climb switch to a standing climb. Rotations should be smooth (i.e., no pauses) at all times during this drill.

#5 Pitbull: 4:11 - High/Low Intensity Interval This drill can be done either standing or seated. High intensity in this song starts very quickly so give yourself time at the end of #4 to get set up.

Here is the song break down

• High Intensity: 0:25-0:55 seconds
• Low Intensity: 0.55-2:10 minutes
• High Intensity: 2:10- 2:40 minutes
• Low Intensity: 2:40- 3:50 minutes
• High Intensity: 3:50 to end of song

Here are the specifics drill for both standing and seated:

Standing:

• High intensity: Aggressive stance (at least 45 degree angle or more of torso): RPM: between 80-100 (depending on your fitness level) Resistance: ~50-60% of max.
• Low intensity: Non aggressive stance (torso 45 degree or less)  moderate climb at 70RPM and Resistance ~70% of max (it should feel like a mild-moderate hill).

Seated:

• High intensity: RPM: between 100-120 (depending on your fitness level) Resistance: ~50-60% of max.
• Low intensity: Moderate climb at 85-90RPM and Resistance ~70% of max (it should feel like a mild-moderate hill).

#6  2 Unlimited - 3:45 - Jumps

• This is a simple drill. Basically you stand up for an 8 count then sit down for an 8 count. 
• The RPM seated should start around 85-90RPM and the resistance should be at leas 70% of max (so you don't need to increase the resistance when you stand).
• Standing should start at ~75 RPM and around 60% Resistance
• As the song progresses I encourage you to decrease the RPM and increase the resistance. 

#7 - Adele - 5:04 Sustained Ride

• This is a challenging drill for those of you with the attention span of a small puppy (i.e., me).
• The goal is to pick an RPM that you feel will be a) challenging but b) sustainable for 5 minutes.
• I usually do this drill around 100-110 RPM and 60-65% of my max on the wheel
• At 2:30 minutes do 1 of the following
• Increase the RPM 5-10 RMP for the remainder of the song (keep the resistance the same)
• Increase your resistance 10% for the remainder of the song (keep the speed the same)

#8 - Cascada - 3:55 Three Speed Sprints

• There are several variations of the drill. The goal is to have a base RPM and resistance (level 1), a moderate "level" (level 2) and an intense level (level 3). See below for 3 different combinations to try.
• Change between levels every 30 seconds

Combo 1: "Easiest"

• Level 1:  95-100 RMP, 50-60% of max
• Level 2: ~110 RPM, 50-60% of max
• Level 3: ~ 120 RMP, 50-60% of max

Combo 2: "Intermediate"

• Level 1: 110-115 RMP, 50-60% of max
• Level 2: 115-120 RMP, 50-60% of max
• Level 3: 90-100 RMP standing run, 50-60% of max (you will need to increase your resistance when transitioning from seated to standing.

Combo 3: "Advanced"

• Level 1: 115-120 RMP, 50-60% of max
• Level 2: 90-100 RMP standing run, 50-60% of max (you will need to increase your resistance when transitioning from seated to standing.
• Level 3: 85-95 RMP anaerobic standing run, 70-75% of max (you will need to increase your resistance when transitioning from seated to standing.

#9 Lady Gaga - 6:05 Rolling Hills

• Hills can either be done seated or standing. In between the hills you can either take a break or sprint.
• Seated Flat for 1 minute: 90-95 RPM, mild-moderate resistance
• Hill 1: 45 seconds you can make the hill as hard as you want as long as the rotations are smooth (i.e., no pausing).
• Seated Flat/Sprint: 30 seconds
• Hill 2: 1 minute
• Seated Flat/Sprint: 30 seconds
• Hill 3: until the end of the song

#10 Cher - 3:56 Lifts (you know you love Cher!!!!) 

• To finish off this profile I picked an awesome song to do some lifts to.
• Basically, your riding seated at higher resistance and in the chorus you go aggressive and lift/stand up with your bum as far back on the seat as you can get it and your torso 45 degrees or more relative to the bike.
• Seated: RMP: 80; Resistance: 80-85% of max
• Lift: RMP: 60, Resistance: 80-85% of max (you'll need to increase the resistance coming out of the saddle to get back up to 80-85%).

So there you go! If you have any questions regarding this program please leave a comment. Also, if you would like me to write about something also let me know!

Stay Strong

~Byn