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Planet Granite

Apr 212014
 

 

THE TIME CRUNCH CIRCUIT with Emilio

This full-body workout is a rotation of 3 exercises, ideally completed within 1 hour.

Planet Granite Workout of the Week Logo

TIME: 1 hour
DIFFICULTY:  All levels
EQUIPMENT: Hangboard and mat space
FOCUS: Strength, Core, Full-body

 

INTRO - This should be a super-fast rotation of these 3 exercises. You want to be sweating by the end of it and power through each exercise.

It’s great to do with a partner to stay motivated and try hard.

Aim to complete 3 sets of this entire workout, all within 1 hour! 

 

*PART 1 – FRENCHIE STYLE HOLDS ON THE HANGBOARD

Go to the hang-board and choose 4 holds. Your goal is to do 8 second hangs on each hand-hold.

You want to start straight armed (or with your arms slightly bent) and then pull up higher with each repetition.

On the 3rd rep you should be at 90 degrees. And on the 4th rep you’re at full lock-off.

Perform 8 second hangs on each hold and take only 8 seconds of rest in between each set.

Aim to do this at least 4 times.

 

*PART 2 - PERFECT PUSH-UPS

Go to the mats and do 20 standard push-ups. Keep your core tight, mid back and shoulders engaged.

 

*PART 3 - THREE TYPES OF SIT-UPS

Your goal is to do 50 sit-ups in total, using 3 different styles.

First do 10 standard sit-ups.

Then do 10 twist sit-ups for each side.

Finish with 10 side-lying crunches for each side.


*Want each WOW delivered to your inbox?

Sign up for WOW Click here to receive an email every Monday with a brand new workout!

 


 

Planet Granite Workout of the Week Logo

IMPORTANT: Climbing and climbing training, such as the exercises in the WOW, are inherently dangerous activities.  Participation in these exercises is done at your own risk.  If you have any injuries, we recommend you do not attempt a WOW.  If you have any concerns about your abilities or the exercises, consult a qualified medical practitioner or athletic trainer. Before using the fitness area, equipment, classes or any other training at Planet Granite, it is your responsibility to read and understand the posted gym rules and Safety Guidelines found here: http://www.planetgranite.com/climbing/training/training_safetyguidelines.php
Apr 142014
 

 

SIGNATURE YOGA WORKSHOP FOR CLIMBERS

Saturday, April 26th, from 1:45 – 3:45pm

 

 

Together with climbers at Planet Granite (and as a climber herself!), Silvie has created a signature workshop that is designed to teach you how to use yoga to supplement your climbing by stretching and centering.

In this workshop you’ll learn a sequence of postures that target the opposing muscles from climbing.

*You’ll also go home with a tips handout to use before and after climbing!

$30 Non-members
$25 Members

*TO REGISTER, email Silvie: silvieshibdon@gmail.com

*Learn more about Silvie and her practice HERE. 

*REGISTER EARLY, PREVIOUS WORKSHOP SOLD OUT!*

Apr 142014
 

 

COMPRESSION FOR CRUSHING with Justin

This WOW strengthens your chest and shoulders in prep for compression style boulder problems.

Planet Granite Workout of the Week Logo

TIME: 20 – 30 minutes
DIFFICULTY:  All levels
EQUIPMENT: System board, climbing shoes/chalk, and the Fly Machine
FOCUS: Contact and Compression Strength

 

*EXERCISE 1 – PINCHES ON THE SYSTEM BOARD

STEP 1. Position the board to an angle you feel comfortable on. Identify two pinches that are somewhat challenging for you to hold on to.

STEP 2. Keep only your right foot on, close to hip level. Now move your left hand to the second pinch.

STEP 3. Hold for 10 – 15 seconds then move back to the first pinch. Hold for 10-15 seconds as well.

STEP 4. Continue this back and forth movement.

STEP 5. Switch to the other side of the board to focus on the opposite arm.

GOAL – Aim for at least 5 complete rotations.

*EXERCISE 2 – THE PINCH LADDER

STEP 1. Identify multiple rows of pinches going up the systems board.

STEP 2. Choose medium sized footholds that are close to hip level.

STEP 3. Now begin to grab each row of pinches, alternating between hands. Aim to grab each hold for 3-5 seconds.

STEP 4. Maintain a square position at all times– no drop knees or twisting your hips!

STEP 5. Once you are at the top, reverse the movement back to the starting holds.

GOAL – 1 Set = up and down | Aim to complete at least 5

*EXERCISE 3 – THE FLY MACHINE

STEP 1. Choose a weight that is easy for you to start with.

STEP 2. As you pull the bars together, keep your shoulder blades down, maintaining good posture at all times.

STEP 3. Keep your core tight. Your chest muscles should be doing the work.

GOAL – 1 set = 10 reps  |  4 sets


*Want each WOW delivered to your inbox?

Sign up for WOW Click here to receive an email every Monday with a brand new workout!

 


 

Planet Granite Workout of the Week Logo

IMPORTANT: Climbing and climbing training, such as the exercises in the WOW, are inherently dangerous activities.  Participation in these exercises is done at your own risk.  If you have any injuries, we recommend you do not attempt a WOW.  If you have any concerns about your abilities or the exercises, consult a qualified medical practitioner or athletic trainer. Before using the fitness area, equipment, classes or any other training at Planet Granite, it is your responsibility to read and understand the posted gym rules and Safety Guidelines found here: http://www.planetgranite.com/climbing/training/training_safetyguidelines.php
Apr 102014
 


As part of our Health & Wellness series, we reached out to San Francisco’s sports and clinical massage studioPsoas Massage + Bodywork.  

We know the PG community likes to ‘work hard and play hard‘, and we wanted Psoas to give us a few quick tips on staying injury & pain free while doing what we love with climbing, yoga and fitness. 

In this video, Scott Schwartz, co-founder of Psoas, walks us through a rotation of 7 exercises to increase range of motion and stability in the shoulders.

It only takes about a minute and half to complete and it’s an awesome way to warm-up and protect your shoulders!

 ** The information in these articles are submitted by various  professionals in the industry who are not employed by or representatives of Planet Granite.   If you have an injury or more questions regarding the topics addressed on our blog,  please consult a qualified medical practitioner.  Before beginning any fitness program, you should have a complete physical examination by your physician.**


Who needs this exercise?

Rock climbers especially, but this will benefit mostly anyone!

This shouldn’t be painful, it should only be mildly challenging.

Note: if you are experiencing severe pain or numbness and tingling in your arms and hands please see a professional before attempting this or other exercises. If you feel excess pain during it, discontinue until checking with a professional. 

Apr 072014
 

 

THE PUSH PULL AT THE BAR with Himanshu

 This full body workout strengthens your arms, back, hips and also improves your core stability. 

Planet Granite Workout of the Week Logo

TIME: 20 – 30 minutes
DIFFICULTY:  All levels
EQUIPMENT: Stability ball, a dumbbell, power band & TRX straps
FOCUS: Strength, Stability, Core

 

*Want each WOW delivered to your inbox?

Sign up for WOW Click here to receive an email every Monday with a brand new workout!

 


 

Planet Granite Workout of the Week Logo

IMPORTANT: Climbing and climbing training, such as the exercises in the WOW, are inherently dangerous activities.  Participation in these exercises is done at your own risk.  If you have any injuries, we recommend you do not attempt a WOW.  If you have any concerns about your abilities or the exercises, consult a qualified medical practitioner or athletic trainer. Before using the fitness area, equipment, classes or any other training at Planet Granite, it is your responsibility to read and understand the posted gym rules and Safety Guidelines found here: http://www.planetgranite.com/climbing/training/training_safetyguidelines.php
Mar 312014
 

 

Planet Granite Sponsors Outward Bound as part of PG Gives Back!

City Skyline

Last week, local celebrities, politicians, and nearly one hundred San Franciscans (and 4 Planet Granite Managers!), took part in the City Skyline Challenge – a free-hanging rappel 230 feet from the roof of the Hyatt Regency at 5 Embarcadero Center.

Even for the most seasoned of climbers, it was a unique experience!

“It was definitely the most unique rappel I have done since it was free hanging and so beautifully exposed! I mean really, what a way to look at Market Street!” said Kalie Patterson, a Project Assistant at Planet Granite.

Jacquelyn Moore, PG Project Manager, described the event as “Fantastic from start to finish! I’ve always loved heights from years of climbing so getting the chance to rappel off a building in the middle of SF was a special treat. Best way to start a Friday!” 

Kalie & Brian

Kalie and Brian taking in the view while getting geared up. Kalie holding on tight!

The City Skyline Challenge event raised funding for Outward Bound scholarship programs. Each participant donated a minimum of $1500 for the chance to rappel (check out their 23 Stories of Change leading up to the event).

Planet Granite, a participating sponsor, donated $20,000 to Outward Bound’s scholarship program for low-income students in California!

This donation was made as part of the PG Gives Back Program ‘$1 per member per month’. 

Jackie & Abbey

Jackie taking the first step off!  Abbey and Jackie enjoying the ride down. 

Outward Bound is on a mission to change lives through challenge and discovery. Their adventure-based education programs are known world-wide for using boundary-pushing experiences to teach strength of character, leadership and a desire to serve the greater good. 

In 2008, Outward Bound launched its first West Coast urban-based “Center” in San Francisco (“Bay Area Center”) following the successful establishment of other Centers in Atlanta, Baltimore, Boston, New York and Philadelphia in the 1980s and 1990s. Urban-based Centers reach more under-served urban youth populations through a menu of programs that promote personal transformation using the natural and historical settings of cities and their surrounding areas.
(Learn more about Outward Bound here.)

Through the support of donors like Planet Granite, they have engaged more than 4,000 students since 2008 with life-changing experiential education programs in both wilderness and urban settings!

Celebrity rappellers included David Chiu (San Francisco Board of Supervisors President), Lou Seal (mascot for the SF Giants), Phil Ginsburg (General Manager – San Francisco Recreation and Parks), Guy McIntyre (former 49er Offensive Linesman and 3X Super Bowl Champion), California Senator Mark Leno, and KNBR Sports anchor Kate Scott.

Both days of the event went smoothly with clear skies, beautiful views of the bay and many happy faces.

*Stay tuned for next year!* 

Sponsors of this year’s event included: Planet Granite, Wells Fargo, Hyatt Regency, 7×7, Fort Point Capital, the St. Francis Foundation, Aspiriant, PR and Company, and Organic Events.

Photo credit: Rikki Dunn and Outward Bound