Rent part of LCC for your “COVID bubble”

We want our facility to be a resource for groups and families in Longmont. The facility is normally available for events, but during COVID we’re not able to host large groups for obvious reasons. But we can help family and friends climb together in a space all their own. So we’re offering two hour sessions where you can climb, unwind and have fun within your COVID-bubble.

YOUR RENTAL SESSION INCLUDES:
Access to our auto-belay climbing area for a family or group (up to 4 people)
Climbing shoes for everyone
Climbing harness for auto-belays
Use of one of our private party rooms
Access to the ninja course (weekends only)

FEES:
Climbing (weekdays and weekends) – $65.  Plus $10 per person up to a maximum of 8.
Climbing + Ninja (weekends only) – $85.  Plus $12 per person up to a maximum of 8.

Optional add-ons:
$50 for 2 hours of climbing coaching coaching / $65 for climbing and ninja coaching (weekends only)
Access to our full facility for climbing, training and fitness $25 for a group of 4

Call 720-340-3640 or email [email protected] to schedule your private climbing session.

Your First Pull-up: Simple, Not Easy

Your First Pull-up: Simple, Not Easy

I love pull-ups. All types of pull-ups. The pull-up is a wonderful drill to improve the strength of your vertical pulling pattern (back & biceps for those who still speak the lingo of Frankenstein training), but having the strength to do pull-ups is also indicative of a favorable strength-to-bodyweight
ratio in the athlete. But what if you can’t do a pull-up yet? Should you do crappy half-reps in the hopes that you’ll one day magically hit a full rep? Nope. You should use progressive overload. Here’s how:

Fundamental Concepts

  • Never train to failure. All of your reps should look as good as the reps I’m doing in the videos. This is both for safety and to make sure that you effectively training the neurological “groove” of the movement. You DO NOT need to train to failure to get stronger.
  • Train 2-3 times per week, with 1 rest day in between. You can add these drills into whatever day you’re working upper body pulling in your training plan. You do have a training plan, right?
  • Don’t forget to do pushing exercises as well (we’ll cover this in the future)—don’t just train one side of the body!

TRX Row (Bent Knee)

This is where we start everyone for bodyweight pulling exercises. The angle is different than the pullup, but you’ll be able to work your pulling muscles with enough volume (reps) to make progress.

  • Start with 3 sets of 5-10 reps.
  • Add a 4th set the next training session.
  • Add a 5th set the training session after that.
  • Then go back to 3 sets, and see if you can do more quality reps than before (spoiler: you probably will).
  • Carry on with this cycle—3 sets, 4 sets, 5 sets—until you can reliably do 5 x 10. Then repeat the same process with your legs.

Watch Video: TRX Row - Bent Knee

TRX Row (Feet Elevated)

Same story, just elevate your feet on a plyo box (not a bench — they’re expensive).

  • Start with 3 sets of 5-10 reps.
  • Add a 4th set the next training session.
  • Add a 5th set the training session after that.
  • Then go back to 3 sets, and see if you can do more quality reps than before.
  • Carry on with this cycle—3 sets, 4 sets, 5 sets — until you can reliably do 5 x 10. Then progress to the next level.

Watch Video: TRX Row - Feet Elevated

Negative Chin-up

Time to hit up the bar! Do not skip to this step until you’ve completed the requirements for the previous level. At this point you should start alternating sessions of Negative Chin-ups with sessions of TRX Rows. Don’t stop doing the rows!

  • Make sure to use a chin-up grip (palms facing you)—it’s easier on the elbows.
  • Start with 3 sets of 1-5 reps.
  • Add a 4th set the next training session.
  • Add a 5th set the training session after that.
  • Then go back to 3 sets, and see if you can do more quality reps than before.
  • Carry on with this cycle—3 sets, 4 sets, 5 sets —until you can reliably do 5 x 5. Then progress to the next level.

Watch Video: Negative Chinup

Negative Partial Chin-up

Same as negative chinup, but once you’ve lowered a little, pull yourself back up. The distance you’ll be able to lower before pulling back up will be different for everyone; find yours. Keep alternating sessions of Negative Chin-ups with sessions of TRX Rows.

  • DO NOT let your shoulders come out of the socket at the bottom of the rep.
  • Start with 3 sets of 1-5 reps.
  • Add a 4th set the next training session.
  • Add a 5th set the training session after that.
  • Then go back to 3 sets, and see if you can do more quality reps than before.
  • Carry on with this cycle—3 sets, 4 sets, 5 sets—until you can reliably do 5 x 5. Then progress to the next level.

Watch Video: Negative Partial Chinup

Negative Partial Chin-up (Extended Range of Motion)

Same as the previous drill. Increase the range of motion a little at a time. Keep the reps clean.

  • Start with 3 sets of 1-5 reps.
  • Add a 4th set the next training session.
  • Add a 5th set the training session after that.
  • Then go back to 3 sets, and see if you can do more quality reps than before.
  • Carry on with this cycle—3 sets, 4 sets, 5 sets—until you can reliably do 5 x 5. Then progress to the next level.

Watch Video: Negative Partial Chinup Extended ROM

Chin-up (palms facing you) or Pull-up (palms facing away from you)

  • Finally! Once you get your first pull-up, it’s time to start “greasing the groove.”
  • Do 1 pull-up in between every set of every exercise you do. Just 1!
  • If you have a pull-up bar at home, do 1 pull-up every time you walk by.
  • When 1 feels pretty easy, try doing 2.
  • Repeat until you can do 5 reps.

Watch Video: Pullup

Assistance Exercises

Do these at the end of the session to practice the proper body position and core strength necessary to do a proper pull-up.

Hollow Hold: this is the same body position held during the pull-up. Build up to 30 second holds. Keep your shoulder blades off the ground and drive your low.

Watch Video: Hollow Hold

 

Hollow Hang: same as hollow rock, but hanging from a bar. Build up to 30 second holds. Keep your shoulders DOWN.

Watch Video: Hollow Hang

 

The above progression might take awhile to get through. It might be boring—that’s fine. Training is not here for your entertainment. It’s here to make you stronger. If you want entertainment, check out The Mandalorian (after your training session). Update me on your progress in the comments! Email [email protected] with any questions (really, I like to talk about this stuff).

Shri Studios Yoga Teacher Spotlight: Gina Matranga

Shri Studios Yoga Teacher Spotlight: Gina Matranga

One of the unique things about LCC & Shri is that we have a wonderful community of climbers, fitness enthusiasts and yogis all in one place. You know what, you don’t even have to pick one of those – you can try it all. With the expert guidance of our amazing coaches, teachers and instructors you can explore all the aspects of your body, mind and spirit.

Want to know more about our stand-out teachers? We asked yoga teacher and Rock Climber Gina Matranga a few questions about herself, her practice, and her teaching. Get to know a little more about Gina here on the blog, then join her for practice on the mat.

How long have you been practicing yoga and why did you start practicing yoga?

I started practicing yoga as a teenager with my mom around 2002 and have been practicing yoga ever since then. We went to yoga classes at an independent yoga studio near my house. I started practicing yoga for a few reasons. I was an athlete, and I thought stretching would be a helpful complement to sports. I was also very interested in Asia as a young person, and I learned through countless trips to the Field Museum in Chicago and through my Asian Studies class in high school that yoga was an important part of Indian history, philosophy, and culture, so I was in part drawn to yoga to learn more about its origin. But my mom, one of my brothers, and some of my girlfriends also practiced yoga, so it was a normal thing to do. I continue practicing yoga because of the mental, spiritual, and physical benefits it provides, and the overall sense of wellness I feel on and off my mat from the practice. I still very much enjoy learning from the philosophical and spiritual teachings of the yoga tradition.

How did you feel after your first yoga class and how do you want students to feel after they practice with you?

I think my first yoga class was a Hatha yoga class, a slower-paced but still physically challenging practice. I remember feeling so relaxed afterward which was a welcome feeling for a busy and overwhelmed teenager. I had a sense of being at ease and at home in my body, although I don’t think I had those words as a sixteen-year-old. I remember thinking “everything is ok…I’m ok”. I want students to feel connected to their bodies and their spirit after practicing with me, and I hope students feel revitalized. I also want students to feel like their yoga practice is always with them and that yoga isn’t just a movement practice we do on a mat. It can be a mindful way to live.

What impact has yoga had on your life? Who were you before you started practicing and how have you changed, evolved and transformed?

Before yoga became a regular part of my life, I was very self-conscious and worried about my worthiness, especially as that related to body image and self-esteem. I felt like I wasn’t good enough. Although I was a happy kid with a lot of friends, I often felt like I just wasn’t smart enough, skinny enough, pretty enough, or cool enough. I think part of that was related to being a teenager and a young person, but my feelings of self-doubt traveled with me into adulthood in different ways. I have learned so much through my yoga practice and I have been able to love myself and accept myself. I no longer measure myself against others and instead, I try to appreciate all that my life teaches me. Although I wouldn’t say I have it “down”, I do feel like I can get through challenging times with more ease now because I recognize that nothing is permanent. Yoga has also helped me become a more mindful listener both to myself and to others I engage with.

Why did you decide to start teaching yoga and what makes a good yoga teacher?

I originally pursued a teacher training program because I wanted to learn more about the practice and philosophy of yoga, and I hadn’t given much thought to actually teaching yoga. But partway through my program, I realized I enjoyed sharing the practice with others and connecting with others through yoga. My undergraduate degrees were in elementary education and psychology, and teaching felt natural to me. Now I love seeing people have some of those “ah ha” moments I have had, and I love seeing people learn something new about their mind, body, or spirit through their practice. I feel a good yoga teacher is a person who creates rapport with students, offers options in the movement components of class to accommodate different needs, and blends yogic philosophy, a bit of silence, and humor into class.

What’s your favorite yoga quote or mantra?

My favorite mantra is the Sanskrit mantra lokah samastah sukhino bhavantu – “may all beings be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and freedom for all”. I think this is a beautiful message to live by.

I also appreciate the quote “find joy in all things” that I found in a quote book as a kid – I think it was ascribed to Ralph Waldo Emerson – because it reminds me to do just that. Life can feel hard sometimes, and when I fall into a cycle of complaining or worry, I remind myself to find the joy.

How do yoga and climbing support each other in your experience?

Through yoga, I’ve acquired mindfulness, breathing, and body awareness techniques that I apply to my climbing. The ability to take deep breaths during challenging climbing moves and stay centered when I feel the mental hurdles of climbing creep in has been extremely important to my relationship with climbing. I love it, but sometimes the ego-mind takes over, and through yoga, I’ve learned to balance the inner critic. Because of my yoga practice, I have learned to enjoy the process of climbing just as much as the outcome.

New pricing and new membership options

LCC has been open for almost 2 years so we are making modest changes to our pricing.  But, in appreciation for all our current members, your original price remains the same as long as you maintain your membership with us.

We’re also excited to announce two new options for friends and family!

We are now offering a new Couple & Roommate Membership only $135 per month.  And Family Memberships now include ALL children in the household under the age of 18 for only $162 per month.  See our membership page for details!

Thank you to everyone who has made LCC a special place to make friends, get fit and have fun!

8 Limbs of Yoga

8 Limbs of Yoga

Breathing in and breathing out, moving gracefully, or not in and out of postures.
Balancing on one foot, one hand, your head even? Why should we spend the time, the money and energy towards yoga? How does it benefit besides giving us an excuse to wear comfy yoga clothes?

Yoga is an ancient tradition of movements as well as meditation, breath practices and guiding principles that help us to navigate through our lives with grace, ease and gratitude. What is currently identified as yoga, is just one part of the whole system. It would be the same if you just put one hand and one foot on the climbing wall and proclaimed you were climbing. By pulling out just one part of the whole, you lose the potential of the full experience.

8-Limbs of Yoga this gives us the full prospective and magnitude of yoga in the ways it can positively affect ourselves and the greater world around us.
Let’s take this one limb at a time.

Yamas or self-control. These are qualities we must strive to develop within ourselves.

Ahimsa: Non-Violence Non-violence in this context means no intention to hurt ourselves or others. We can hurt others and ourselves in many different ways. Apart from obvious physical and mental violence, feeding your body toxic food, anger, jealousy, and unkind words are all forms of violence. Over training regularly or not finding a balance of work and play. These all can be qualities we can cultivate with the help of Ahimsa.

Satya: Truth Satya is all about living with a clear, honest, and grounded view both of yourself and the world around you. When you’re able to see things for what they are, you can accept them as they are, freeing you to experience a greater sense of self-love and compassion for those around you. When we find ourselves continuing to live out of alignment with our principles or truth it will always take a toll somehow.

Asteya: Non-Stealing This is meant in the obvious sense of not taking anything which is not yours. Stealing can be in the form of money, materials, ideas, time, effort. Other forms of stealing can be taking advantage of the situation, not following through on your word, or not putting forth your best effort. Stealing can also be on an emotional and energetic level – stealing someone’s peace or happiness through your words, or being an ‘emotional vampire’ are other forms of stealing.

Brahmacharya: Non-Indulgence This practice includes not over-indulging in pleasures of the senses. Some examples are an over-indulgence in food or physical pleasures like sex, drugs, or even sleep. If you practice Brahmacharya you eat food to stay healthy and not just for pleasure. You enjoy things like sex, shopping, or anything else in healthy moderation. By practicing Brahmacharya, we tap into self-control and self-awareness, and ultimately gratitude and contentment will follow.

Aparigraha: Non-Possessiveness It is so easy to get carried away in the pursuit of the newest gadget or gear. As a result, we waste a lot of time, money and energy on unnecessary things. The idea is to develop habit of non-possessiveness or non-attachment, so we only take and collect what we actually need and shift our focus from lack to the opportunity for abundance. The concept of non-attachment also spans to releasing the need to control, not harboring feelings of jealousy, frustrations or anger.

This first limb of yoga guides us to a deeper understanding of ourselves, our strengths, weaknesses and a broad perspective of what is possible. Take time this week to contemplate where these observances could benefit in your life.
See you on the mat.

– Shauna

About the Author
Shauna Hylenski is one of the owners of LCC plus the Program Director and yoga instructor. She enjoys the opportunity to share this authentic style of yoga practice with the greater LCC community. She has been teaching yoga for over 10 years, and began Shri Studios in 2017. Shauna has now embarked on the adventure of teaching teachers, in an Advanced Yoga Teacher Training that she began with Camp Utopia and Allison Rissel in September of this year. Check LCC’s website for when you can attend one of Shauna’s classes.

New Year – New Goals!

As we begin this new decade, we can feel the flurry of possibilities unfold in front of us. What kind of approach do you take to the blank slate of a new year?

Are you a list maker – bucket lists maybe?

Are you a goal setter – what, when, how, and even how much?

Are you more in the flow of it all – open to what comes your way?

Are you a “bury your head in the sand” type – just want to ride out all the fuss?

No matter how you launch this new year do it with some gusto. It all goes by way too quickly – the time to experience life is now!

However, sometimes we’re hesitant to set goals because we fear that we may not reach them. It’s understandable, but it’s not an excuse.

The key is to set realistic mini-goals that lead toward your larger goal. If your goal is to get in shape in 2020, the first question is “in shape for what?”  That’s a good place to start.

We’ve helped many people reach their goals so come talk to us about yours.

St. Patrick’s Day Party!

St. Patrick’s Day will be here soon and we are ready to throw down for a block party!  It will start Sunday, March 17th, 11am and Shoes & Brews and Longmont Climbing Collective have created challenges to start your day off right!

We have challenges running at both locations that day! Take part in both and earn free limited edition swag! Take part in both and also earn an entry into our massive raffle giveaways which include Saucony Kinvara shoes, LCC Punch cards, memberships, apparel, beer, and more!

We’ve got the challenges broken down below, but you can also join us at Shoes & Brews to drink two St. Patricks Day Shoes & Brews exclusive beer releases: Irish Red and Green Wheat! We will also have The Flavor Cartel out that day serving up Corn Beef Sandwiches!

Shoes & Brews opens early at 10 am. LCC opens normal hours at 9 am, but all challenges kick off at 11 am!  Here’s what we’ve got going down that day, all the challenges kick off at 11 am!

Shoes & Brews presents – THE 800 M BEER CHALLENGE:
So you’ve heard of their 800 M Road Challenge and you’ve heard of the Beer Mile, we’ve combined the two in a unique way for a shorter faster challenge. You’ll be running two laps of our mapped our course. You start by drinking an 8 oz beer, run a lap, drink a beer, run a lap, drink a beer. Best time for the day wins bragging rights for the next year, as we will ONLY run this challenge once a year!  You can reserve your spot in one of the heats, heats go from 11 am – 1 pm, starting every 15 minutes.  Free to participant. Green beer provided for challenge with valid ID.  Kids 800 challege run at 800 m with water at 11 am heat!  Call or email into [email protected] to reserve a spot! Once they are full we will not run any more!

Longmont Climbing Collective Max Challenge – including pull-ups, grip and pull-ups. A chance to explore all the cool things happening at LCC. Each event can take place at a different spot in LCC.
Challenge your skills and test your strength on each of the challenges.

If you do both challenges, you get special edition swag for the day! You are also entered into the St. Patrick’s Day raffle with prizes like: Saucony Kinvara shoes, apparel, beer, LCC Memberships, punchcards and more!

Kid friendly and dog friendly!  Join in on the fun, or come and watch the challenges with us!

Tell us you’re you’re coming by RSVP’ing on Facebook – https://www.facebook.com/events/250248865920400/

Welcome Erin Doyle – LCC’s newest bouldering coach

After moving to Colorado Springs from Northern New Mexico in his early teens, Erin began his life-changing ascent through the adventures of climbing on the famous, albeit somewhat chossy, red sandstone pinnacles in the Garden of the Gods. When climbing gyms were not a thing, Erin found creative ways to climb every day by setting up a less than sophisticated way of top roping the stone chimney of the family house or bolting rocks and poorly molded Bondo “climbing holds” to the side of the tree house. After discovering a primitive climbing gym in The Springs in the early 90’s, and enjoying a short career in the competitive circuit, Erin took part in coaching the youth team, teaching individuals the nuances of vertical movement, as well as some outdoor guiding. When it came time to “get a real job,” Erin started a career as a wildland firefighter in 2002 after being evacuated from the Hayman Fire that devastated Colorado and has been fighting fires around the country ever since. Erin has spent much time on the granite big walls of Yosemite, the overhanging limestone caves of Greece, and everywhere in between. Erin’s passion is watching the flame grow in peoples’ spirits as they begin their journey in climbing and bouldering. His mantra for people just starting out in the sport, as they nurse forearms so fatigued that gripping the steering wheel to drive home becomes potentially problematic, is “Welcome to your new addiction!”

He’s currently teaching the Intro to Bouldering Class.  It starts Monday, March 4th at 6:30 PM and runs on Monday’s for 4 weeks.  You can sign up here – http://bit.ly/2Th7anm-LCC

Adult Bouldering League Launch

The Longmont Climbing Collective’s Adult Bouldering League is a social league focused on building camaraderie and having fun. Climbers of all skill levels are encouraged to participate.

The league will meet on Wednesdays at 6pm from November 7 to December 12.  Teams of 2-6 are ideal and climbers must be 18 or older.  Fees are $29 per climber.

Scoring will be based on your V-MAX when the season starts. This is the highest grade that you’ve been able to regularly climb at LCC recently.  The point value of a boulder problem that you climb is based on your V-MAX, so climbers of all abilities can compete against each other on a level playing field. (See table below)

Your team score will be the average of the top 5 climbs completed by each member of the team.
1st, 2nd and 3rd place prizes will be awarded at the end of the 6-week season, based on highest total points per team.

New Head Coach – Aman Anderson

New Head Coach – Aman Anderson

The Longmont Climbing Collective is pleased to announce that Aman Anderson will be the Head Coach of Longmont’s Youth Team.  Aman is originally from Florida and has been climbing for the past 10 years. His approach to human performance and athleticism stems from his health, academic and competitive background as an athlete under USA Triathlon. Aman has studied health sciences and nutritional therapy, and has been coaching youth, and collegiate level climbing athletes for the past 3 years for the Beast Fingers Climbing Team. He works as a sports performance analyst for KörperForce, which helps both adult and youth athletes balance strength and track their performance output. These opportunities have allowed him to play an effective role in published climbing-centric research to help propel the sport of climbing and innovate new concepts in training.

The LCC Youth Program is now fully staffed and loaded for a fantastic 2018/2019 Season.  We invite you to check out our programs:

  • Team Program – 8-19 years old – We offer a Junior Varsity and Varsity team. The Junior Varsity team is focused on training and enhancing climbing skills, without the stress of competition. The Varsity team is focused on building a youth team to compete nationally in sport climbing, speed and bouldering.
  • Club Program – 7-17 years old – Climbing introduction, utilizing games and indoor exercise to build your child’s self-confidence, critical thinking skills and more.
  • Kinder Club – 3-6 years old – Introduce your little ones to the magic of climbing.

If you’ve got questions, please email [email protected] or call us at 720-340-3640.