Aubrey Wingo

Level 3 Certified USAC Routesetter and Coach at the Boulder Rock Club.
Level 3 Certified USAC Routesetter and Coach at the Boulder Rock Club.

Congratulations to Team BRC and Team ABC in their bid at ABS Nationals

The American Bouldering Series (ABS) National was just held in Boulder Colorado last week. We would like to congratulate both Team BRC and Team ABC on a successful comp. Below are the individual team results.
A huge effort by all the kids and the coaches!
Team BRC
Remi Arata 6th
Mark Benz 18th
Emily Ringoen 21st
Katelyn Hudspeth 25th
Check out the Video!
Team ABC
#1 as a Team (in Team Competition Category)

Under 11
Joe Goodacre-2
Liam O’Brien-15
Ray McVicker-19

Under 11
Brooke Raboutou-2
Stella Noble-5
Ariana O’Brien-7
Mia Manson-9
Ravelle Nelson-10

12-13
Shawn Raboutou-4
Malcolm Oliver-9
Finn Stack-10
Timmy Dolan-16

12-13
Margo Hayes-1
Isabelle Goodacre-2
Ivy Todd -20

14-15
Austin Lankford-12
Stefan Lavender-19
Nick Lyon-26

14-15
Megan Mascarenas-2
Laurel Todd-6

16-17
Lily Ridgley-9

Team ABC receives First Place in the Team Category
Posted by Aubrey Wingo in Boulder Rock Club, Competitions, Team BRC, Youth Programs, 0 comments

Boulder Climbing Community Winter Event: Feb 17th

Join us February 17th 7pm at the Boulder Rock Club for the Boulder Climbing Community (BCC) Winter Event. Featured speakers include Jim Erickson, Daniel Woods and Timmy O’Neill.

Posted by Aubrey Wingo, 2 comments

BRC Junior Team BCS Results!

Congratulations to all the kids that participated in our first Boulder Climbing Series competition of the season!  The BRC’s Junior climbing team had a great performance in what was our most well attended BCS comp so far.

For several of our kids this was their first roped climbing competition.  I would like to congratulate Oz Alkaitis and Max Mauson from BRC’s Micro Team who tied for 3rd place in Male Youth D in their first roped competition.  Team BRC member Ben Lindfors tied for 1st place in the Male Youth B division, while Solina Kennedy placed 2nd in her first roped event in Female Youth B.  Male Youth A was handily won by BRC Junior Team member Gavin Banik, with 2nd place going to his team mate Arthur Heilman.  Female Youth A was a sweep for Team BRC with Mica Hartman placing first and Katelyn Hudspeth in 2nd.  The top 5 in Male Junior was a list of Team BRC members and alumni alike with Dallas Milburn looking to take another BCS season title with a strong first place finish, followed by team mate David Canova, alumnist Ryder Dale, and team mate Mark Benz in 4th place.  In the Family Division, the Arata family narrowly missed 1st place with strong performance by Bill (Dad), Suzy (Mom), and Junior Team member Alise (Daughter).

Be sure to cheer on the team at our next event on December 10th and 11th!

Chris Wall
BRC’s Fitness Director
303.447.2804

cwall@totalclimbing.com

Posted by Aubrey Wingo in Chris Wall, Competitions, Team BRC, 0 comments

Personal Training at the BRC: Success Story

I started training Alan Craik in June 2010.  Alan had been contemplating using a trainer for several months.  He was very de-conditioned when we started, and his exercise schedule consisted entirely of two evening climbing sessions per week.   Alan is a registered Nurse who works in the OR.  He understands the importance of diet and exercise.  More importantly, Alan has a form of Leukemia (which is currently in remission), so his health is of critical importance. 
Our training consists of two weekly hour-long sessions where we focus on circuit-based full body training. The order of the exercises allows Alan to recover just enough between sets. Reps consist of 8-10, typically with a two set grouping, with the second exercise being core-based. Alan typically maintains a heart rate of 90-120 bpm throughout the session.  We use primarily multi-plane, functional movements that target multiple muscle groups via Kettlebells, body weight exercises, dumbbells, and select cable-based machines. 
The combination of Alan’s discipline and adherence to the program has, and continues to produce impressive results.
·      Starting Body Weight: 220 lbs
·      Current Body Weight: 208 lbs
·      Strength: Alan has made massive strength gains: he has nearly doubled the amount of resistance he can push, pull, swing, and press.  For example: he started with 3 pushups max, now he is now up to 30 reps.
·      Previous Climbing Level: 10b
·      Current Climbing Level: 11b
Alan continues to get stronger, leaner, and fitter on a weekly basis. And, as a bonus, his climbing has jumped a number grade!
Dan Levison
Personal Trainers at the BRC
ACE-CPT
danlevison@gmail.com
www.totalclimbing.com

To find out more about training with Dan check out our website or drop him an email.
Posted by Aubrey Wingo in Boulder Rock Club, Fitness, Training, 0 comments

Boulder Climbing Series (BCS) this Friday & Saturday!

We’ll be kicking off the Boulder Climbing Series (BCS) this weekend. Check out this fun climbing comp and all the new routes that are going up!

Adult Comp (Friday Nov 5th @ 5:30pm)
 Youth/Family Comp (Saturday Nov 6th @9am).

There is more info on the BRC website at: BCS

Hope to see you this weekend!

Posted by Aubrey Wingo in Boulder Rock Club, Competitions, 0 comments

Getting ready for the Boulder Climbing Series (BCS)

The new volumes are in for the 2010/2011 BCS Comps starting in November . Tony and the route setters have begun to lay plans for the best comp series yet. Look for more info soon on the blog, at the BRC and on our website.

Posted by Aubrey Wingo in Boulder Rock Club, Competitions, Route Setting, 1 comment

How to use the Free Offerings from the BRC

So you’ve joined up because there is so much to do here, but now that you’re in, it’s hard to figure out how to make the most of the BRC for climbing and all of the free classes that are available to you as a member.  I’ve been getting a lot of questions about this, so read on and maybe this will help.

Tip #1: What are your goals?  If you know that, skip ahead to #2.  If you don’t know your goals, we are going to have to give it some thought before we proceed.  Here are some tips to setting a training goal.

  • Goals should be very clearly defined.  If you have a clear goal, then it will be easier to tell when you have made it.  Seems simple, but without this step everything else will fall apart.
  • Your goal should be realistic, measurable, and have a realistic timeline.  Many goals fail because they do not consider how daunting the task may be, have no way to measure progress, or have an open ended timeline.  Don’t bite off more than you can chew.  If you hit your goal sooner than you thought you can also set another one.

Our free classes can help you achieve your goals.  To make things simpler, think of the psychological and physical qualities that your goals will require.  At the end of this list are some suggestions if your goals involve:
Cross Training for Stamina and Recovery
Cross Training for Strength and Power
Cross Training for Flexibility
Cross Training for Core Strength
Climbing Training for Stamina and Recovery
Tip#2: Prioritize.  What additions or subtractions to and from your routine are going to benefit you the most?  Core strength?  Climbing conditioning?  Recovery training?  Pick the thing that makes the most sense and just start with that.  Don’t just add everything all at once.  Read Tip #3 right now.
Tip #3: Learn your limits.  If you start to challenge yourself in a new way you should expect your body to take time to adapt.  If you are thinking that your goals require you to start adding Cry in the Dojo classes to your routine, start conservatively.  Start with one a week and give your body a chance to catch up.  Also, remember that there are other stresses in your life.  Job?  School?  Family?  All have an affect on your performance and recovery.  The hardest workout of the week after the longest day of work may be a bad idea.
Tip #4: Plan.  If you don’t make a plan, then you probably won’t have consistency.  In the best of circumstances No consistency = No progress.  You need to look at your calendar and come up with a plan that allows you to work towards your goal with the time that you have available.
**Important note about rest and recovery. Remember that you only have so many resources in terms of time and energy.  You need time to recover.  A 10 mile run is not a rest day from climbing.  If you do not plan rest into your program, your body will eventually force in on you in the form of illness, burnout, and injury.  Voluntary rest is ALWAYS better than forced rest.
Tip#5: Begin.  You’ve set your goal.  You’ve prioritized your needs.  You understand your limits.  You have a plan.  Now get to it.
Tip #6: Record.  You need to track your progress so that you can see if you are moving towards your goal.  If your goal is performance based then you need to consider how to measure your training performance in relation to your goal.  For example if you want to be able to lead 10 pitches of 5.11 in two hours and your currently can only do 3, your progress could be measured by how many you are able to do week after week. 
Climbing Training for Stamina and Recovery
Climb-Fit w/ Chris Wall: Basics
Mondays  7pm-8pm
Climb-Fit with Chris Wall: The Rapture
Thursdays 7am-8:30am
  
Cross Training for Stamina and Recovery
Cry In The Dojo Series w/ Chris Wall:
Mondays 12pm Level 1: Enter the Dragon
Tuesdays 7:30am Level 3: Spartan 300
Tuesdays 5:30pm Level 2: Cry in the Dojo
Wednesdays 12pm Level 1.5: So You Think You’re A Dragon
Wednesdays 6pm-7pm 1.5: So You Think You’re A Dragon
Thursdays 5:30pm Level 3: Spartan 300
Cross Training for Strength and Power
Strength Promotes Confidence w/ Chris Wall
Tuesdays & Friday 12pm-1pm
Cry In The Dojo Series w/ Chris Wall:
Tuesdays 5:30pm Level 2: Cry in the Dojo
Tuesdays 7:30am Level 3: Spartan 300
Thursdays 5:30pm Level 3: Spartan 300
Cross Training for Flexibility and/or Core Strength and Endurance
Boulder Rock Club Yoga
Mondays 7:00pm with Olivia Hsu
Tuesdays 12:30pm with Jen Herling
Tuesdays 7:00pm with Brian Saeger
Thursdays 12:30pm with Dan Michael
Thursdays 7:00pm with Jen Herling
Fridays 6:00pm with Brian Saeger
Core Blaster with Dan Levison
Monday 5:30pm-6:30pm
Thursday 12:00pm-1pm
So there are the basics of starting your training program with us here at the Boulder Rock Club.  It is a lot to consider, and we are here to help.  If you have any questions, feel free to contact me. 
Chris Wall
BRC’s Fitness Director
303.447.2804
Posted by Aubrey Wingo in Boulder Rock Club, Chris Wall, Fitness, Training, 0 comments