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

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