If you can pick something off of the ground you can do a Burpee! In this video I demonstrate an easy version of the Burpee and a more dynamic, or the classic, Burpee.

Don’t be alarmed with the sore muscles you may experience 24 to 48 hours post first Burpee session. This is your body’s way of letting you know that you did a good thing and that you are getting stronger! That being said, go easy to start if you have not been working out.

The beauty of the 30 seconds of Burpees, 30 seconds of rest is that you do as many as YOU are capable of. The key is to just start. Get up off your chair, drop down and DO IT! One. Just do one. Once you are down and realize how simple, fun and easy it is, go ahead and do another, and another and then you realize 30 seconds has passed and it is time to rest. A rest you earned! Then at the top of the minute, drop down and do another 30 second round! The clap at the finish is to celebrate! Go ahead and celebrate! You will be stoked you did! If you are an experienced athlete/person who works out, Burpees are a great warm-up exercise.

Burpees: Total time…10 Minutes a day! 30 seconds of Burpees, 30 seconds rest. Repeat 10 times (go for 5 minutes…2:30 of actual exercise time…to start). Key to do them again when sore in a couple days! The movement and use of the muscles that are sore vitally need to be moved again. You will be less sore after working out again anyway! Drink plenty of water. Water is the medicine.

And most important of all, listen to your body. If you are feeling faint/super fatigued etc. stop. Chill. Walk around the room/house/car/block. Breathe, relax and feel your heart rate drop.

That is enough for now. Now, drop down and do some burpees!

Petzl Tikka 2 Headlamp

Help support StephenKoch.com with a Petzl Tikka Plus 2 Headlamp for your no excuses in the dark Burpee session!

In this short video Greg explains how he fuels himself, sometimes for 15 10K vertical days in a row…again…MASSIVE! As he explains, he stops every hour to fuel his engine. Greg breaks a big 10K vert day into bite size chunks…one hour at a time. He is breaking his goal of skiing 2 MILLION VERTICAL feet down and taking it one day at a time, one step at a time, one moment at a time. There is only one moment, and it is now…and now! May you enjoy your moment!

Go Greg, Go!

Calories from Greg Hill 2 Mil on Vimeo.

Help support StephenKoch.com by fueling yourself on your next adventure with GU CHOMPS from Backcountry.com!

Cleaning your hydration pack!

Got some black deposits in the tube of your Camelbak? Dark stuff in the seams? Little black spots? You’ve got fungus, mold, and bacterial slime inside your hydration pack. Do you really want to drink that stuff? Didn’t think so.

	First, get the inside of the bladder clean. That’s the easy part. You can use a baby-bottle brush. I’ve found what works best is a long-handled foam paint brush. The point of the foam gets into the seams nicely. Don’t use soap, unless you want to taste soap for the next month. Just use plain water for your routine cleanings. For deeper cleaning, use a paste of sodium bicarbonate (add just enough water to make it squishy) as an abrasive to remove stubborn deposits. The bicarbonate also kills germs and removes unusual tastes such as that “stale plastic” flavor.
	Scrub into the seams, and don’t forget to clean inside the port where the hose attaches. (A persistent nasty taste can mean the plastic is degenerating and poisoning you. If an odd water taste persists after soaking the bladder overnight in bicarbonate solution — 1 teaspoon per pint — buy a replacement.)If you can’t get a brush to a cruddy seam area, squeeze the bladder sideways so the seam touches a flat area. Trap the seam between thumb and finger as shown. Now squish back and forth, working down the seam. Not as good as a brush, but better than nothing.
	Now sterilize the bladder. This slows down the regrowth of spores and germs. Put about 1/2 cup of water in the bladder and toss it in the microwave. Don’t boil the water! Just heat it up, a bit at a time, until the bladder is too hot to touch. Take it out and let it sit flat, so the hot water contacts the entire inside of the bladder. Leave it until the water is cool.
	Now the fun part — the hose. Pull the hose off the bladder, and pull the bite valve off the hose. I recommend you buy a tube-cleaning brush. That’s a long stiff cable with a little brush on one end, made just to clean the inside of hydration bladder tubes. That’s the best solution for a frequent rider. Quick and effective, with a tool made specifically for the job.But if you’re cheap or only plan to clean the tube on rare occasions, here’s a home-made tube cleaner: Get an old derailleur cable. (Clean it first with soap and water if it’s greasy!) Slide the derailleur cable through the hose.
	Take a short piece of paper towel (NOT tissue paper). Get it slightly wet, then wrap it around the derailleur cable.
	Spiral the paper towel a couple of inches up the cable, making sure it’s narrow enough to fit into the tube opening.Slide the cable, with its paper towel coating, into the tube. (Don’t pull on the tube yet.)
	It may help to rotate as you push the paper towel-covered cable into the tube.Once the knob is inside the tube, squish the tube with your fingers, just in front of the paper towel. Pull on the free end of the derailleur cable. The knob will compact the paper, expanding it so it tightly fills the tube. Now we’re ready to clean!
	Slowly pull the cable through the tube. As you come to obvious problem areas, again squish the tube somewhat, so the paper rubs hard against the inside of the tube.
	Once the cable comes out the other end, suppress your urge to hurl as you see what you’ve been drinking recently. Discard the paper. Reinsert the cable, get a fresh piece of paper towel, and repeat the process until the paper comes out clean and your Camelbak tube looks crystal-clean.Now put everything back together.

One way of slowing the growth of mold is to let the hydration pack sit for a day with a very dilute bleach solution (a teaspoon in an entire bladder of water). Rinse well afterward. This will inhibit growth of slime for a couple of months — about the same time it takes before you stop tasting Clorox. I’ve done this, and it does prevent growth of algae and bacterial biomembranes. But my kids complained mightily about the taste of the water. Also, the bleach will oxidize the plastic, reducing the lifetime of your hydration pack innards.

Prevention! If you’re a water drinker, you can avoid fungus and calcium deposits by always using demineralized or distilled water. If you use an electrolyte solution, you’re going to get critters growing in your hydration pack no matter how carefully you rinse it after each use. I suggest you grab an old derailleur cable and foam paintbrush, and make them part of your bike tool kit. Please support StephenKoch.com by purchasing a hydration pack or other fine outdoor gear from Backcountry.com!

Hi Stephen,

Thanks for keeping your blog, its a good diversion from my current horizontal life. I am writing to ask you about your experience with dealing with your injuries after your accident on Mt. Owen. I have not-so-recently acquired some injuries from a fall I took, and they are especially slow to respond to treatment. I have developed some residual back pain that occasionally progresses to the point of spasm, and a torn hamstring that does not seem to want to heal. It has been almost 4 months since the fall, and I am currently limited to yoga as my physical activity. While nowhere near the injuries you sustained, I wanted to ask your perspective on dealing with this forced inactivity. How did you cope, and what strategies seemed to help? Thanks for your time.

-V

Hi V,

I can relate to your being injured and know it is challenging. First thought is yoga and hamstring injury do not mix. I would guess your hamstring and lower back are all tied together and causing you the suffering. I suggest trying deep tissue massage on your psoas. This will likely relieve your back pain and put less pressure on your hamstrings. Only my intuition/thoughts based on what you are telling me.

To answer your questions about coping with forced inactivity…I did not do it very well. I was so injured at first that I was in hospital for several days on morphine and pretty out of it, next I was out of surgery and all jacked from the knee surgeries (both knees…left ACL (with a bunch of meniscus damage cut and sewn) and right reconstructed MCL (which was pretty much obliterated) and meniscus which was torn as well as patella relocated (it was on the side of my knee, they discovered only after viewing the MRI due to all the swelling). My back had two compression fractures also. The plan was to have the ACL / PCL in the right knee, the one that was dislocated, repaired a couple months after the surgeries mentioned above.

My right knee after my second round of surgeries to repair the ACL and PCL.

I did watch several movies and had my mother come out for three weeks to help me! Thanks Mom! Also worked on a story for Men’s Journal about the experience.

What I did was focus on what I could do physically. As soon as they let me go to Physical Therapy I went (with Percocet), worked as hard and as often as I could, came home and went to sleep, repeating 2x in a day when I eventually had the strength. I was as positive as I could be…thankful to be alive after such an event (I do not call it an accident because I do not thing there is such a thing…it is a term we use to describe cause and effect that we do not like). Fact is I was on slope when it avalanched. Avalanche hit me. I fell over 2,000 feet, sustaining injuries. Spent night out without shelter and in only a long underwear shirt. Took things one step at a time. Prioritized really well, which was not too hard at the time and is not difficult for me when climbing or doing physical things. Other things are more challenging for me to prioritize and execute, that is for sure! Survived night out. Got rescued. Was stoked to be in emergency room getting hot blankets from hot nurses!

I also thought a lot about risk and risk management.

My suggestion is for you to try meditation (audio guided meditation with John Travis here), or to find a way, if you haven’t, to get quite inside your mind so you can settle and feel what is inside of you. You have the answers inside of you already, waiting for you to feel them. The next step is to then trust what you are feeling. Not an easy task, but a worthy one! The mind likes to get in the way through distractions/neurotic thoughts. Let the distractions go and get back to the settled place, like a pond after a stone (neurotic thought) has made ripples. In time the pond will be still, like your mind. This comes with practice. That is why meditation is called a practice. Like anything new, you will improve with practice.

The other suggestion is for you to trust your body. It is, like your heart/inner self/sixth sense, full of the answers you seek. The challenge is to listen.

To be gentle with yourself and not hammer down that you are a wimp or weak for being injured/not healing as fast as you would like (a judgment). You are healing at the perfect rate. That is a fact. Cause and effect. Be gentle. Not easy, like much of what I am writing about, but ultimately very worthy! You will benefit, as will those around you. So be selfish and the world will benefit!

I have found that keeping my back strong through regular exercise (in mountains or gym at Mountain Athlete) has kept the bulging/herniated disks at bay. They may come back eventually and if/when they do, I will try to take it in stride and not beat myself up about this or that and just except the reality of my situation. Life is nicer this way, for me and those around me.

May you be well,

Stephen

www.stephenkoch.com

ALTITUDE EFFECTS ON PRE-EXISTING MEDICAL PROBLEMS

The reduced amount of oxygen at altitude may have adverse effects on preexisting medical problems. New or increased symptoms such as shortness of breath and a rapid pulse may occur with heart and lung problems. Blood pressure may increase transiently and some may develop swelling in their feet and ankles. There are no easy guidelines for when medical assistance is necessary in these circumstances, but if you feel you need assistance call Dr. Bruce Hayse at 307-733-6700. His office is conveniently located at 269 West Broadway in Downtown Jackson.

DEHYDRATION

Dehydration occurs much more frequently in Jackson Hole than at lower elevations because our relative humidity is very low. Dehydration can sap one’s energy, cause headaches and effect athletic performance. The best rule of thumb is to drink enough fluid to cause the need to urinate every three hours. Take frequent water or fluid breaks during vigorous activities such as snowboarding, skiing, mountain biking, hiking and mountaineering.

ACUTE MOUNTAIN SICKNESS

Acute Mountain Sickness or AMS is a syndrome which can range from mild headaches to an incapacitating illness. Although it generally occurs when one sleeps at altitude above 8,000 feet, about 5% of Jackson Hole’s visitors will develop some symptoms. Frequent symptoms are headache, nausea, insomnia, fatigue, lack of appetite and light-headedness. Generally symptoms will improve with rest and fluids over 24 to 48 hours. There is a prescription medicine called Diamox which can help prevent AMS and other medications for symptomatic relief. Alcohol, tranquilizers, sleep medication and antihistamines may make Acute Mountain Sickness worse. Consult with a physician before using any of these drugs when suffering from AMS. AMS can progress into a much more serious illness known as High Altitude Cerebral Edema (HACE). This medical emergency is heralded by an incapacitating headache, neurological symptoms such as a “drunken” gait, and may proceed to a coma. Prompt emergency help is critical with HACE.

FROSTBITE

Frostbite is the actual freezing of the skin and underlying tissue. The most frequent areas affected are the fingers, toes, nose and cheeks. Frostbitten areas initially look white and then turn red. A purple hue to the skin usually means a more severe freezing problem. Most frostbitten extremities tingle or feel numb initially and hurt with rewarming. Seek medical attention if you suspect frostbite.

SUNBURN

High Altitude predisposes one to sunburn and snow blindness (sunburn of the eyes) because there is less atmosphere to filter out ultraviolet rays. Sun block / Sunscreen is mandatory for those with sensitive skin and should be used by all to prevent discomfort and aging effects of sunburn. In addition, sunscreen helps protect from the possible increased risk of skin cancer caused by excessive sun exposure. In winter as well as summer, wide – brimmed hats will help protect sensitive ear and exposed scalps. Snow blindness is prevented by wearing UV filtering sunglasses. Side panels which block reflected light are also helpful when on snow and water.

NOSE BLEEDS

Nose bleeds will also occure more frequently in Jackson Hole due to the dry air, perticularly in the early mornings. Using a vaporizer, Vaseline and avoiding colds will help prevent this problem. If a bleed occurs, pinching the nose for 5 to 10 minutes will usually stop the bleeding. If it does not stop, contact Dr. Bruce Hayse at 307-733-6700.

ALCOHOL

The effects of alcohol and other drugs are dramatically increased at altitude. At Jackson Hole’s elevation of 6,200 to 6,400 feet above sea level, the effect of alcohol will be approximately double for the seal level inhabitant. Also, hangovers will be worse at altitude. If you are going to consume alcohol, do it responsibly and drink plenty of water too!

Today, June 7th, is one of the most important in the entire Tibetan Buddhist calendar.

This whole lunar month is called Saka Dawa.  It is the special month in which the Buddha’s birth, enlightenment, and parinirvana all occur. In particular, the full moon day, or 15th day (June 7th), marks one of the holiest days in all of Tibetan Buddhism.  It is the day of the Buddha’s Enlightenment and parting into Nirvana.

It is auspicious to perform meritorious activities on this specific day. The merit generated from these virtuous activities increases 100,000-fold on this day in Saka Dawa.

It is a good day to commit to some extra practice, or to put up prayer flags, or to perform any meritorious act.  Even making conscious wishes for the benefit of all sentient beings can have tremendous benefit.

Here is a suggestion for meritorious thoughts on this day:

• May all sentient beings be happy, peaceful and healthy.
• May all sentient beings have ease of being.
  
• May all sentient beings be free from inner and outer harm.
• May all sentient beings be free from suffering and the causes of suffering.

Warmly,

Stephen Koch

1. Leave earlier than you think you need to.
2. Pick fast partners and go climbing with various partners who are better (technically, mentally stronger, physically stronger) than you so you can learn from them.
3. Go light. Leave the bivouac sack and bag/s behind and commit. Obvious consequences apply.
4. Use light weight carabiners.
5. Use spectre slings.
6. Carry less cams and an extra set of nuts if you may need to make rappels.
7. Use 5 mm cordalettes but make sure you use them properly when rapping off of sharp rock and know that they can be SCARY to rap off and take expertise to safely use.
8. Back up rappels and send the heavier or better at making anchors (hopefully both) climber first.
9. Practice Making V-Threads until you can nail them FIRST TRY AT LEAST 80% OF THE TIME, even when getting pounded with spin drift, have frozen fingers, minimal light etc.
10. Lead in blocks.
11. Have the stronger climber lead whatever they are best at. If one is stronger at all, and you want to push hard on a route that will take a long time, get over your ego and be the belay bitch for the climb. If leading is important to you, do easier or shorter climbs where being slower won’t matter as much.
12. Pull on gear (aid climb)  if it means moving faster. Just remember to declare your aids when you are writing your trip report!
13. When seconding, climb as fast as you can. You can rest at the belay.
14. When belaying the second, keep them tight so they can accomplish #11 more easily. A tight rope is safer and gives confidence…the exception to this is traversing where you do not want to pull your partner off balance.
15. Never drop gear, and when you do, get over it fast because keeping that angst and anger in doesn’t usually help.
16. Get your belay change-overs dialed and know how you are going to do them before leaving the ground. Examples…slings over the shoulder or tripled and made into draws, gear racked on harness or on gear sling.
17. Eat, Drink, Pee, change layers etc. while belaying, whether belaying the leader or second. Just make sure you NEVER LET GO OF YOUR BRAKE HAND!
18. Use a Petzl Reverso to belay the second (automatically locks upon fall so you can be hands free to accomplish #15 above).
19. Carry only one pack between the team for the second to carry. Lighten the load of the pack if necessary by tying your jacket around your waist, have your water bottle and shoes/boots attached to your harness, put a warm hat, phone, tape and food in your shoes which are attached to your harness.
20. Approach when it is cool if heat is a factor.
21. Make a topo/route map for each climber in the group and carry it in your pocket to easily review while belaying or as needed.
22. Know how you will descend…rappel or walk off.
23. Use a single rope if possible.
24. Always bring a headlamp!
25. The rescue gear that I always carry on the back of my harness on a small carabiner – Petzl e+LITE Emergency Headlamp, Petzl Tibloc, Knife and 2 short prussicks (and coat hanger V-Threader when applicable).
26. Additional emergency gear / first aid gear I usually carry – roll of athletic tape (Johnson and Johnson makes the best), Petzl Myo-XP headlamp, space blanket for 2, Water/Iodine tablets, duct tape (for blisters or repairs…about 20′ worth), balaclava, sunglasses, sunscreen, lipbalm (can be used when dehydrated to help fool you into believing things are not as bad as they probably are!), Ibuprofin and Percocets.

May you have a safe, fun and successful adventure!