Fitness evaluation via STRAVA, highly encourage folks to be active and respond to emails to help reduce the workload on followups
Experience Trip to either Bean Peak or Camp Muir planned for June 6, 7, and 13 or 14.

Shuksan Climb dates same as Aug 2-4

Fitness evaluation via STRAVA, highly encourage folks to be active and respond to emails to help reduce the workload on followups
Experience Trip to Mount Daniel planned for June 20 or 21.
Participants are required to practice bouldering or climbing when possible to do so safely.

Glacier Peak Climb dates same as Aug 7-10 & 14-17

Fitness evaluation via STRAVA, highly encourage folks to be active and respond to emails to help reduce the workload on followups
No other experience trip other than that mentioned under Baker Climbs, above.

Rainier Climb dates tentatively scheduled for Aug 10-14

Fitness evaluation via STRAVA, highly encourage folks to be active and respond to emails to help reduce the workload on followups
Practice session for ladder crossings is planned on July 17th evening
Experience Trip to Camp Muir planned for July 18 & 19.

Virtual Training is running low with participants and vibe. Canceling all future training sessions from June 15 onwards. Please follow the guidance provided above.

Snow Skills: May 29, 30, 31

Baker Climb in June are rescheduled for June 27-28 and July 25-27

Virtual Training is moved to work during Mondays through Thursdays (participants can attend twice a week)

Modified Training Plan:

Currently we are still tentative about when we start our hiking events. However we will continue with our online workout sessions. At the same time we will soon have few classroom/online sessions about bag packing, nutrition, layering and gear. This is the current plan which potentially can change. But I want to give you all heads up in the direction we are thinking. Dates of classroom sessions and tentative plans are shared here: https://tinyurl.com/AshaCOVIDSchedule

COVID-19 Protocols to be followed on all ASHA trips:

As we cautiously resume activities, we have updated our protocol around COVID-19 to make these trips safe for volunteers as well climbers. These protocols include, symptoms to watch out for, questions asked before you are allowed to join any trip among other things. For details, please see: https://docs.google.com/document/d/1_mwRGEigAL1EwPuFC28YOZZJBUIMhYqdH1S3i64f2ew/edit

Training Session Update:
- Check the link at the top of the page by submitting your poll by Sunday, April 26th.
Click here to listen to Governer’s Plan to reopening.
- Click here to read his plan.

Climbs Update:
- Rainier – Waiting for confirmation to move the climb to early August from MRNP Concession Specialist.
- Baker – Climbs in June are probable and we understand that. We are closely looking at this situation and let you know if it can be moved to later in the year or provide you an opportunity to come back next year.
- Shuksan/Glacier Peak – They are on for August as is
Training Hikes:
- Organized hikes suspended until May 15, but we are preparing ourselves reopen after Memorial weekend
- This poses to create a different training plan to stay stronger before our attempt on the big mountains.
A new path forward:
- Starting April 27, we will be organizing 2 workout sessions a week focusing on total body workout for 1.5 hours each
- All are encouraged to post runs on Strava and encourage each other. This is also a means to see how individuals are progressing. Individuals who do not prefer running, biking type workouts – we recommend looking at HIIT based workouts at home. Resources to such workouts are linked above in the workout section.
- There will be online sessions for:
  - snow gear, overnight backpacking gear and logistics.
  - mental preparation of climbs
  - fundraising steps
- In-person sessions for Rainier and Shuksan climbers for:
  - ladder crossing
  - scrambles
  - trail running
- Lastly, for experience climbs – we will be hosting a trip to Camp Muir this year due to complications with COVID-19 and group management concerns. We will follow a protocol on training hikes and climbs that we do after trails are open for us to do so. More on this by end of April, when the days get closer. Individuals will be required to follow this in order to participate on our trips.

ACT as we have COVID-19 within us and prevent others from getting it by staying indoors. We believe this attitude is good for implementing a better practice around social distancing.
We need to practice social distancing now more than ever.
Weight consideration for exercises: Books/dumbbells/kettlebells in your backpack – key considerations before your lift this weight though…
- Consider where the heavy weights should go in your pack and cushion the space around it
- Look at this video on how to pack your bags with regular mountaineering gear and get all inside the pack well snug-tight
- Finally, watch this video to understand on how to wear it
Wear masks when you are going out.
Reference Guide on how to make masks: https://www.cdc.gov/coronavirus/2019-ncov/downloads/DIY-cloth-face-covering-instructions.pdf

Gov. order update | Stay Safe, Stay Healthy. Save Lives

Order effective through May 4th.

The order requires every Washingtonian to stay at home, except for people:

Pursuing an essential activity, like shopping for groceries or going to a medical appointment.
Getting takeout food. (Food deliveries also are permitted).
Going to work at an essential business.
Going outside for walks and exercise, as long as social distancing of 6 feet is maintained.
What does it mean to stay home?
Suspected violations of the governor’s orders regarding essential business functions and social distancing can be reported.

What’s prohibited

All gatherings of people for social, spiritual and recreational purposes are prohibited. This applies to both private and public gatherings which include everything from sleepovers for children to weddings. All of these types of events must be postponed for public health and safety.

Access to state lands

To help reduce the spread of COVID-19, all campsites, roofed accommodations (such as cabins, yurts and vacation houses), group camps and day-use facilities are closed through April 30, 2020. If you have an existing reservation, you will be contacted for a refund. Learn more at the Washington State Parks reservations website.
All state parks (including day uses areas), state recreational fisheries, Washington Department of Fish and Wildlife (WDFW) and state Department of Natural Resources (DNR) recreational lands are closed through April 8.
WDFW has temporarily closed recreational fishing and shellfishing statewide.

Organized Activities in April:

Snow Skills Sessions – postponed to May
Mount St Helens – canceled for 2020
For those who have registered for this climb with us; please fill out this google form to let us you what you prefer. Alternatives explained and listed in the form itself.
If the link for this form isn’t working – copy and paste this link in your browser:
https://forms.gle/qdpEnMxHU3vtLfgW8
or email us at seattle.climbing@gmail.com
Grand Canyon Trip – postponed to Fall 2020
For those who have registered for this hike with us; please fill out this google form to let us you what you prefer. Alternatives explained and listed in the form itself.
If the link for this form isn’t working – copy and paste this link in your browser:
https://forms.gle/koWXm112QpQ4K9k36
or email us at seattle.climbing@gmail.com
Although training hikes are canceled for April; I recommend staying fit by working out at home and running around your neighborhood. See more workout resources at the bottom of this page.

>> Workout resources added to this page for cardio, yoga and leg workouts.

Gov. order | Stay Safe, Stay Healthy

All people in Washington State shall immediately cease leaving their home or place of residence except: (1) to conduct or participate in essential activities, and/or (2) for employment in essential business services. This prohibition shall remain in effect until midnight on April 6, 2020, unless extended beyond that date.

To implement this mandate, I hereby order that all people in Washington State are immediately prohibited from leaving their home or place of residence except to conduct or participate in (1) essential activities, and/or (2) employment in providing essential business services:

a. Essential activities permitted under this Proclamation are limited to the following:
1) Obtaining necessary supplies and services for family or household members and pets, such as groceries, food and supplies for household consumption and use, supplies and equipment needed to work from home, and products necessary to maintain safety, sanitation and essential maintenance of the home or residence.
2) Engaging in activities essential for the health and safety of family, household members and pets, including things such as seeking medical or behavioral health or emergency services and obtaining medical supplies or medication.
3) Caring for a family member, friend, or pet in another household or residence, and to transport a family member, friend or their pet for essential health and safety activities, and to obtain necessary supplies and services.
4) Engaging in outdoor exercise activities, such as walking, hiking, running or biking, but only if appropriate social distancing practices are used.

b. Employment in essential business services means an essential employee performing work for an essential business as identified in the “Essential Critical Infrastructure Workers” list, or carrying out minimum basic operations (as defined in Section 3(d) of this Order) for a non-essential business.

c. This prohibition shall not apply to individuals whose homes or residences are unsafe or become unsafe, such as victims of domestic violence. These individuals are permitted and urged to leave their homes or residences and stay at a safe alternate location.

d. This prohibition also shall not apply to individuals experiencing homelessness, but they are urged to obtain shelter, and governmental and other entities are strongly encouraged to make such shelter available as soon as possible and to the maximum extent practicable.

e. For purposes of this Proclamation, homes or residences include hotels, motels, shared rental units, shelters, and similar facilities.

What to do if you are sick or the outbreak extends for a long period

If you begin to show symptoms, seek medical attention immediately. Be sure to avoid contact with others, wash your hands regularly and sneeze or cough into the crook of your arm (not your hands).

If you are recovering, great – we will work with you and coach personally to get you ready for the climb.
If you are losing about 6-8 weeks of training, we can discuss cancellation policies and possibly climbing next year.
If the outbreak extends for a long period that the climb is jeopardized; we will work with you to the best of our ability to make alternate plans where possible.

For Washington Cascades’ Climbs & Grand Canyon Hikes:

Training hike participants to meet directly at TH instead of park and Ride. Participants can arrange carpools individually if they like
All hikers to keep about 6 feet distance between each hiker
All participants who are sick (whether or not related to COVID-19) to stay home
Hand Sanitizer and Wipes are must have to follow thorough hygiene protocols before any touch to the frequently used surfaces and before eating.
Any Cancellation Policy https://www.miyaradventures.com/cancellation-policy/
Contact for Personal Coach/Cancellation Coordination: KD @ 352-222-6356

Injury Prevention Slides:
- Work on your hips, balance and alignment through stretching and warm-ups
- Some of the examples can be found here.
Cardio:
- Recommend one day for a short run (varying from 2 to 4 miles) performing interval training. Suggest push yourselves for a mile and jog for the next mile and so on.
- Endurance long run/jog for about 6 to 8 miles at a pace of 10-14 mins/mile.
Yoga:
Apr 2 | Apr 9 | Apr 16 | Apr 23 (Part 1 & Part 2)
- Resource 1: Core Power Yoga on Demand
- Resource 2: Daily Yoga App (Refer to core and flexibility sessions/programs)
- Resource 3: Down Dog Yoga
Legs:
Apr 9 | Apr 16 | Apr 23
Referred from Uphill Athelete’s Training Peaks. Using that same resistance or assistance do 10 reps of each exercise and rest 60″ as you move to the next exercise in the order listed above. Use enough resistance or assistance so that you can just barely manage 12 reps of each of the prescribed exercises:
- Box Step Up, Step Down,
- Split Squat,
- Dip without reaching failure.
This video can help with the Box Steps:
https://www.uphillathlete.com/strength-demo-box-step-up-and-heel-touch/
- Stairs (25-35 floors; If you can 50 lbs or more in your backpack while working out on stairs)
  - Skip a step going up the stair
  - Step on all while coming down.
Core:
Apr 9 | Apr 16 (Part 1 & Part 2) | Apr 23
Referred from Uphill Athelete’s Training Peaks. Use enough resistance (weight vests work well or hold a weight if needed) such that you can just manage 6-8 reps or an isometric hold of 6-10 seconds.
- Workout Attachment 1: Core Strength Exercises Explained
- Workout Attachment 2: Scott’s Killer Core Routine
This video can help with the core routine exercises:
https://www.uphillathlete.com/how-to-do-core/

Routine:
Week 1-2: Do 2x through Core and General circuit. 2x Yoga for 30 mins and 2x Run
Week 3-4: 3x through and add weight where possible in order to keep 10 reps. 2x Yoga for 30 mins and 2x Run
Week 5-14: Muscular Endurance Workout

Other Resources:
Going Forward until a few weeks before your climbs
- Now that the strength base has been laid through our previous workouts we’ll progress to a max strength program by singling out a few of the more sport specific exercises to focus on.
- I am sharing the guidelines for you to follow if you can’t join the workout sessions and for those who have a plan, make sure you can work towards the progression for these workouts as mentioned in this document: https://docs.google.com/document/d/1zYIvwwi_jsD_LFnTDFwtCFck04HSs_i6pcb8c9CjnRA/edit?usp=sharing (Do not share this document to outsiders)
Follow the document outline on the left to navigate. In brief –
- Spend 15 mins to warm up (run,air squats, dynamic stretching, turkish get ups, burpees)
- Pick 4 hard core workouts for you from the list and follow the progression for each as stated from Level A to D – do not rush
- Leg workout (complete all four: jump squats, split squats, box step-ups, alternating lunges – 6 sets each). Follow the progression stated in the document.
Final Thoughts:
1. Do this twice a week, progressing from the initial state to what you can achieve
2. Add weights as appropriate and as suggested
3. Maintaining form is more important than number of reps or sets – start with bodyweight if unsure. Participating at the online training sessions is great to correct your form through guidance.
I will follow up with you all regularly on workouts and hikes/runs (this on Strava, preferably).
Link to our Strava club: https://www.strava.com/clubs/649620
—
KD
Program Coordinator

Simple Answers to Top Questions on COVID-19 by Association of State and Territorial Health Officials

…and watch a great video (below) explaining coronavirus spread and mitigation.

HAVE QUESTIONS? EMAIL US AT SEATTLE.CLIMBING@ASHANET.ORG