downfall

Thanks for the info. I'll post back when I do the traverse--looks like fun.

Ahh, that sounds like what I was thinking about. That makes sense not including kaleetan. I'm assuming the whole thing is just a scramble--did you take any gear? For Guye did you go up the normal route from alpental and then backtrack to head up snoqualmie or did you start somewhere else? The cliff between Red and Kendall looks like the crux. Do you think its better to go that way versus the other way and downclimb the cliff versus climb up it? Did you go up Kendall's ridge or do the normal class II scramble route? Also now that I know this is called the commonwealth traverse found this previous thread describing it in very little detail: http://cascadeclimbers.com/forum/ubbthreads.php/topics/846555/TR_guye_snoqualmie_lundin_red_#Post846555 Thanks!

I believe I saw in the Lundin summit register years ago someone had linked up Red, Snoqualmie, Kaleteen, and Lundin. Anyone have any beta on it--particularly if it can be done from Kendall Catwalk? Times?

Ok, saw the post for the s. side over in the n. cascades forum. Looks like 6 patchy miles. If anyone is up there this weekend and can provide and update it would be apprecited. Can mods move this to n. cascades? thanks

Has anyone been up there lateley and know how far the walk is due to snow up to the trailhead? Tried the ranger station but got the voice mail. thanks Scott

There was instructions and and pics in the crossfit journal about 3 or 4 years ago and I think the article was written by Twight. In a 5 second search on journal.crossfit.com I couldn't find it but I know thats where we got the instructions to build ours. Of course that photo will probably be copywrighted but you could probably easily find the owner and get permission. I think jdclimber on this site built it at crossfit North so maybe pm him and he may have taken pictures.

Driving home up HW9 yesterday 3 fingers looked nice and covered, today I was driving home and about 1/3 of the mountain looked like exposed rock. These aren't scientific observations as I just stare at that during the drive every day and many days could have just blended together but was wondering if anyone else noticed the same thing. Just wondering if this avy cycle could be that profound.

Let me add one thing to what I said. You'll probably need to eat more meat/dense protein than what he advocates in Defence of Food.

Read Michael Pollans In Defence of Food. He gives you simple rules to eat by which pretty much should leave you close to the zone which is what crossfit usually advocates bit his rules are a lot more simple to follow than the zone. There are zone meal planning websites too just search for them.

My wife grew up going to Sahale by alpental and we are looking for a similar club/lodge at stevens. Is there such a thing? I wasn't able to find anything on a quick google search. thanks

Just noticed this ad on a garbage truck this morning. Awesome that everythign can now be turned in to environmental spin: http://www.wm.com/WM/ThinkGreen/Ads/Leaves.pdf

Grip tips by John Brookfield: http://www.ironmind.com/ironmind/opencms/ironmind/GripTips/GripTip.html (click previous tip link at bottom to begin scrolling though the different exercises).

Here is a writeup on glue and dremel with a sweet post-pull up carnage photo. http://www.crossfiteastside.com/2006/02/hand-maintenance.html

I take Nordic Naturals Ultimate Omega suppliment which is extra concentrated so you don't need to take as much volume for the same amount of omegas and typically take 5g/day. Though in the Omega RX Zone the recommendation is to first get your insulin levels under control through correct diet and then supplement with the Omegas as he beleives there is little pharmasutical benefit to them without first being conscious about what you eat.

What peak is on the left in this photo, black peak is on the right and this is taken from the PCT by snowy lakes/tower mountain. Thanks

I work on the Team System team and use TFS daily. Do you have a specific question?

When doing your pull-ups you'll probably also want to widen your grip on the bar as this engages you shoulders and back more. Also kip correctly (push head through at end to get full extension and rebound to next pull) and it should become more full body and releive your biceps more. I do 50/50 on pullups/chin ups. This helps but if you are doing lots of pulls you are going to get sore there no matter what. Suppliment the fish oil always and add some asprin when injured.

BTW, what is basic and advanced?

How does the concept make sense? We typically try and have an enviornment where everyone helps and supports everyone else regardless of what stage of their physically development/training they are in. I work out with people lots stronger than me as well as people who are less strong and I can't see how a t-shirt/lable would improve that.

http://www.0friction.com/thumbz.php?area_id=472 Not really a huge secret if its up on 0friction and people spray about it on boldering.com

In term of modifying the weekly intake of your normal zone proportions when climbing or doing other work at higher intensities there are a few issues which come up: 1. Most atheletes do a 5x or 10x multiplier on the fat over their daily intake. Once you get off the insulin rollercoaster fat becomes a much more efficient and viable source of calories. Thus any variability I have is done primarily with fat. 2. I've heard of people fat loading before long efforts (like 2/3 days climbs), supposedly you need to do it 3 or so days in advance up to the day of activity. I haven't tried this myself though. 3. In terms of just increased calories when out in the mountains I just eat more snacks/blocks but I still do it in the protein to carb zone ratio. So Jerkey with My GU + Mac nuts. 4. One big problem I've developed with the zone while climbing is that I don't vary my diet enough in terms of the schedule. The prescriptive nature of the zone makes it easy to get on a daily schedule but any time this is thrown off, which is very frequent when climbing, I tend to crash hard. Last fall I did a short period of a program called intermitent fasting where for every 24 hour period you do 15 hours of fasting and 9 hours of eating your normal zone portions; you also move the 15 hours fast around within the 24 hour period. Lots of theories I don't understand around this but its kind of hard to stick to and now I just try and vary my eating schedule more.

I don't think the zone should be classified as a high protein diet (implying low carb). Its actually 40% carb, 30% protein, and 30% fat. The problem with upping carbs is that if its the wrong type of carbs (i.e., high glycemic index) it triggers an insulin response which then prevents the body from being able to metabolize fat as an energy source. Entering the Zone has the reference on this. Its not really about carbs vs protein vs fat it about maintaining a balanced insulin level and the zone argument is that the ratio is the best way to do that. If you don't have a crazy insulin roller coaster going on in your body your body can use fat, protein, or carbohydrate to make glucose. The other aspect of the ratio of the zone is hormonal optimization which underlies everything in how your body works. Its more complicated than just boiling it down to energy for your muscles or brain.

ZMA scares me. Does your doctor recommend it, or the creatine? That stuff just dehydrates me; also if its a transport it probably contains sugar. Ever think about trying to get more natural protein? Whey is easy but absorbed pretty fast. I go with at most 2 tbsp/day. Check out egg protein (can't remember what its called though) if you need to supplement and its not getting cooked (its be gross in the oatmeal).

I stay away from grains altogether but don't really know about sprouted grain versus other breads. I do 15 zone blocks per day which equals 135g carbs, 105g protein, and all the good fats I can get.

Its not new but its contrary to current ineffective diet of low fat and high carb which pervades most nutritional advice you get or have gotten in the last 20 years. One element promoted by Barry Sears which is new and unique is partnering high doses of pharmacutical grade fish oil with the diet.