Navasana- Boat Pose

Developing a strong core is a vital component to improving your climbing technique and skill. Think of creating a strong core as laying a strong foundation for the rest of the body. A strong core will support the lower back, improve posture and balance, and even improve digestion. Thankfully, the yoga practice includes many poses that develop and reinforce core stability.

You may have noticed the blue route placards going up in Everett recently. They mark routes that will be open for judging in the route setting contest starting this weekend. Who decides which routes are the winners? You do!

Chaturanga Dandasana- Four Limbed Staff Pose

For many yoga practitioners, Chaturanga can become a quick stop on the way to Downward Facing Dog. While this pose is often used as a transition pose, it is important to keep the integrity of the pose in the process. When done correctly, Chaturanga builds strength in the upper body, wrists, and core. Chaturanga also builds the foundation for many arm balances. However, when done improperly, Chaturanga can compress the shoulder girdle and the lower back. By taking the time to learn proper alignment, this pose can become an important strength building portion of your yoga practice.

January is Membership Drive month at MetroRock! During the month, we're offering big savings on your annual memberships. Whether you've never had a membership, yours is expiring or you've got plenty of time left on it, now is the time to sign up.

This year, we're offering you a choice:
All annual memberships are on sale with your choice of one of the following benefits:

• Get 10% off an annual membership (includes adult, student, or family)
• $100 coupon for a pair of climbing shoes (not available for EFT)
• Start an EFT membership with no activation fee

If you want to buy a two year membership, you get both 10% off AND a $100 coupon for shoes!

In case you still aren't convinced to get a membership, the chart below shows pretty clearly how you'll save:

Want to know what you'll get? Click to see what perks members receive.

Kasia Pietras wrestles with women's final problem #2. Photo by Mike Halsall.

This past weekend Everett hosted the third round of competition of the 2013 Dark Horse Bouldering Series and it was a hell of a show! Competitors came from near and far to take part and made it one of the most exciting rounds to date.

Do have an old pair of climbing shoes that can still be useful? Donate them to the YMCA!

Any shoes that are gently worn and can be repaired or resoled would be accepted by the Y for their youth climbing programs. All sizes and styles will be gratefully accepted.

Bring the shoes with you to the Everett gym and drop them in the box in the lobby. Good deed accomplished, you can go ahead and climb with a nice warm feeling inside!

Looking for that perfect gift for the climber in your life? Thinking about introducing your passion for climbing a friend or child in your life? We all love climbing and can’t get enough of it so it makes sense that you’d want to give climbing for the holidays but it isn’t always easy. Most climbers are very finicky about gear and good luck guessing someone’s climbing shoe size or preference.

We are in the middle of competition season and so far it’s been great! We’ve seen the largest number of climbers at a single competition since we starting hosting. We’ve also had the most top climbers in the country coming from near and far to compete. With two more rounds of Dark Horse still yet to come, we can only expect bigger and better.

For many, the idea of a climbing competition is a strange concept. It isn’t a sport where points matter or time is usually a factor. Unlike a head to head or team sport, climbing is mostly a competition against yourself where you pull a little harder, reach a little higher and try just a bit more to get to the top.

When I encourage them to compete, many new or developing climbers shy away. As if they were a weekend warrior entering the Tour de France, they think they won’t have a stake in the prizes. When I tell them we have categories ranging from novice to advanced with prizes awarded at all levels, you can see their minds begin to change. Local open comps like the Dark Horse or the rope comps coming in March aren’t just for the pros, in fact they are mainly for the average climber who wants to see how good they can be. The glory isn’t in all in winning the grand prize but in taking part, doing your best and challenging yourself to climb at your higher level. You’ll be amazed at how hard you can climb in this setting.

We have more than enough competition for the rest of the season. If you’ve never signed up to compete, I encourage you to give it a try. It will help you realize your full potential, teach you a lot about your abilities and you’ll have a great time working hard routes with other climbers.

Here are the remaining comps (open to all climbers) this season:

Boulders:
• December 15th, Dark Horse round 3, Everett

Vasisthasana – Side Plank Pose

Improving balance and building strength are two reasons why yoga is such a fantastic complement to climbing. This challenging arm balance incorporates both of these elements by building core, arm, wrist, and shoulder strength while also developing balance. Side Plank pose is accessible to yogis on all levels due to a wide variety of modifications that can be taken.

To come into Side Plank Pose, begin in Downward Facing Dog. Roll forward to Plank Pose, bringing the feet together to touch. Shifting your weight to the right hand, roll the body over onto the outside edge of the right foot, keeping the feet stacked. Extend the left arm towards the sky and imagine lifting out of the right wrist and pressing the mat away. The hips will stay lifted so that the ankles, hips, and shoulders are in one straight line. You can switch to the other side by transitioning back through plank pose.

Starting now, MetroRockers with memberships have even more to smile about!

You’ve always had a bunch of great perks but we’re sweetening the deal. Why? Because we like you and want to know that we appreciate that you climb here. We hope these perks will keep you climbing and enjoying MetroRock for years to come.

Here’s a list of what you get when you sign up for a 3 month, 6 month or annual membership:

Existing Benefits:
• If you climb more than once a week, the rates per visit are way cheaper than day passes.
• Free yoga classes.
• Speedy check-in, especially now with the self check-in service.
• Access to all MetroRock locations, unlike punchcards which are limited to just one gym.
• Some insurers offer rebates if you have a gym membership. We qualify as a full service facility and will get you the documentation you need if you ask.

Increased Benefits:
• 15% off gear and certain classes—an increase over the old 10% discount.
• Each month you get 2 free passes for friends who are climbing with you. Unlike the old “Membership appreciation night,” these passes can be used any time during the month.
• Go on the ropes course for free up to 4 times per year! You get one pass for the course for every 3 months of membership.

For more information, see our rates page.
Thanks again and we look forward to seeing you around the gym!