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	<title>Stephen Koch &#187; snowboard mountaineer</title>
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	<link>http://stephenkoch.com</link>
	<description>Professional Speaker, Mountain Guide, Snowboard Instructor, Alpinist and Family Man</description>
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		<title>Simple All Around Exercise For Everyone &#8211; The Burpee!</title>
		<link>http://stephenkoch.com/2010/11/simple-all-around-exercise-for-everyone-the-burpee/</link>
		<comments>http://stephenkoch.com/2010/11/simple-all-around-exercise-for-everyone-the-burpee/#comments</comments>
		<pubDate>Fri, 05 Nov 2010 17:15:22 +0000</pubDate>
		<dc:creator>Stephen Koch</dc:creator>
				<category><![CDATA[Exercises]]></category>
		<category><![CDATA[Instruction]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[burpee]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[keynote speaker]]></category>
		<category><![CDATA[motivation]]></category>
		<category><![CDATA[motivational speaker]]></category>
		<category><![CDATA[mountain exercise]]></category>
		<category><![CDATA[mountain speaker]]></category>
		<category><![CDATA[ski fitness]]></category>
		<category><![CDATA[snowboard fitness]]></category>
		<category><![CDATA[snowboard mountaineer]]></category>
		<category><![CDATA[snowboard speaker]]></category>
		<category><![CDATA[stephen koch]]></category>
		<category><![CDATA[video]]></category>

		<guid isPermaLink="false">http://stephenkoch.com/?p=1293</guid>
		<description><![CDATA[In this short video I demonstrate and explain the "Burpee," a wonderful all around exercise that requires only one thing, YOU! No props, no weights, bands, benches, balls or anything else to give you an excuse to not do them! Simple. All you need is a little encouragement and belief that you will be more loved if you do these. You will! You will love yourself for doing this wonderful all around exercise! The Burpee works your legs, core, shoulders, back, chest and face, hands (clapping), and face (from the inner joy that will emit from your being through your smile because you accomplished something that will benefit you greatly!).]]></description>
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<p>In this short video I demonstrate and explain the &#8220;Burpee,&#8221; a wonderful all around exercise that requires only one thing, YOU! No props, no weights, bands, benches, balls or anything else to give you an excuse to not do them! Check it out&#8230;</p>
<p>All you need is a little encouragement and belief that you will be more loved if you do these. You will! You will love yourself for doing this wonderful all around exercise! The Burpee works your legs, core, shoulders, back, chest, hands (clapping), and face (from the inner joy that will emit from your being through your smile because you accomplished something that will benefit you greatly!).</p>
<p>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.</p>
<p>Don&#8217;t be alarmed with the sore muscles you may experience 24 to 48 hours post first Burpee session. This is your body&#8217;s way of letting you know that you did a good thing and that <strong>you are getting stronger!</strong> That being said, go easy to start if you have not been working out.</p>
<p>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.</p>
<p>Burpees: Total time&#8230;10 Minutes a day! 30 seconds of Burpees, 30 seconds rest. Repeat 10 times (go for 5 minutes&#8230;2:30 of actual exercise time&#8230;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.</p>
<p>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.</p>
<p>That is enough for now. Now, drop down and do some burpees!</p>
<div class="wp-caption alignnone" style="width: 110px"><a href="http://www.avantlink.com/click.php?tt=cl&amp;amp;mi=10060&amp;amp;pw=16589&amp;amp;url=http%3A%2F%2Fwww.backcountry.com%2Fpetzl-tikka-plus-2-headlamp"><img src="http://content.backcountry.com/images/items/small/PTZ/PTZ0262/MYSGY.jpg" alt="" width="100" height="100" /></a><p class="wp-caption-text">Petzl Tikka 2 Headlamp</p></div>
<p>Help support StephenKoch.com with a <a href="http://bit.ly/aXl7My"><span style="color: #3366ff;">Petzl Tikka Plus 2 Headlamp</span></a> for your no excuses in the dark Burpee session!</p>
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		</item>
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		<title>Motivational Mountain Speaker</title>
		<link>http://stephenkoch.com/2009/07/motivational-mountain-speaker/</link>
		<comments>http://stephenkoch.com/2009/07/motivational-mountain-speaker/#comments</comments>
		<pubDate>Mon, 27 Jul 2009 19:47:27 +0000</pubDate>
		<dc:creator>Stephen Koch</dc:creator>
				<category><![CDATA[Speaking]]></category>
		<category><![CDATA[audience centered speaker]]></category>
		<category><![CDATA[business speaker]]></category>
		<category><![CDATA[jackson hole speaker]]></category>
		<category><![CDATA[life coach]]></category>
		<category><![CDATA[motivational speaker]]></category>
		<category><![CDATA[mountain guide]]></category>
		<category><![CDATA[mountain speaker]]></category>
		<category><![CDATA[mountaineering speaker]]></category>
		<category><![CDATA[snowboard mountaineer]]></category>
		<category><![CDATA[snowboard mountaineering]]></category>
		<category><![CDATA[snowboard speaker]]></category>
		<category><![CDATA[survival expert]]></category>
		<category><![CDATA[survival speaker]]></category>
		<category><![CDATA[wyoming speaker]]></category>

		<guid isPermaLink="false">http://stephenkoch.com/?p=931</guid>
		<description><![CDATA[Stephen Koch Stephen Koch draws the audience into his experiences on the world’s highest mountains through stunning imagery and riveting tales of adventure and courage. His triumphs and horrific avalanche survival are not only captivating, but offer the motivation for individuals to strive for their highest potential. He translates the skills he used to fuel [...]]]></description>
			<content:encoded><![CDATA[<p>Stephen Koch</p>
<div class="mceTemp">
<div id="attachment_971" class="wp-caption aligncenter" style="width: 160px"><a rel="attachment wp-att-971" href="http://stephenkoch.com/2009/07/motivational-mountain-speaker/stephen-2-king-size-cropped-copy/"><img class="size-thumbnail wp-image-971" title="Stephen Koch Headshot" src="http://stephenkoch.com/wp-content/uploads/2009/07/Stephen-2-king-size-cropped-copy-150x150.jpg" alt="Photo © Marko Prezelj" width="150" height="150" /></a><p class="wp-caption-text">Photo © Marko Prezelj</p></div>
<p>Stephen Koch draws the audience into his experiences on the world’s highest mountains through stunning imagery and riveting tales of adventure and courage. His triumphs and horrific avalanche survival are not only captivating, but offer the motivation for individuals to strive for their highest potential. He translates the skills he used to fuel himself on the Seven Summits into leadership, business and life skills. He encourages people to be more accountable for their own actions, to embrace effective teamwork by valuing the contribution of others and to push beyond their self-imposed limitations.</p>
</div>
<div class="mceTemp">
<div id="attachment_937" class="wp-caption aligncenter" style="width: 310px"><a rel="attachment wp-att-937" href="http://stephenkoch.com/2009/07/motivational-mountain-speaker/vinson-surf-cleaned-up-small/"><img class="size-medium wp-image-937" title="Stephen Koch snowboarding Vinson Massif in Antarctica." src="http://stephenkoch.com/wp-content/uploads/2009/07/Vinson-surf-cleaned-up-small-300x198.jpg" alt="Koch in Antarctica - Photo © Wade McKoy" width="300" height="198" /></a><p class="wp-caption-text">Koch in Antarctica - Photo © Wade McKoy</p></div>
</div>
<div class="mceTemp">
<p><strong>Key Speaking Themes</strong></p>
<p><strong> </strong></p>
<p><strong>Attain Big Goals–</strong></p>
<ul>
<li>Accomplish “the Impossible”</li>
<li>Trust your instincts and build on experience</li>
<li>Turn dreams into reality;</li>
<li>How  to plan, organize and execute</li>
<li>Keep yourself and your team motivated and positive</li>
</ul>
<p><strong>Deal with Fear–</strong></p>
<p><strong>What’s Your Avalanche?</strong></p>
<ul>
<li>Turn fear into appropriate action</li>
<li>Thrive outside your comfort zone</li>
<li>What’s inside your head; maintain perspective</li>
</ul>
<p><strong>Adversity–</strong></p>
<p><strong>Friend or Foe?</strong></p>
<ul>
<li>Overcome obstacles, even against the odds</li>
<li>Stay focused; persistence and perseverance</li>
<li>Remaining patient under pressure</li>
</ul>
<p><strong>Ethics–</strong></p>
<p><strong>Maintain Your Standards</strong></p>
<ul>
<li>Discover what is important to you personally, and why</li>
<li>Stay true to your values and have it work for your team/company</li>
</ul>
<p>Stephen Koch teaches, entertains and inspires as he shows his audience the parallel between his mountaineering world and theirs.</p>
<div id="attachment_968" class="wp-caption aligncenter" style="width: 208px"><a rel="attachment wp-att-968" href="http://stephenkoch.com/2009/07/motivational-mountain-speaker/080-copy/"><img class="size-medium wp-image-968" title="Stephen Koch snowboarding on the north face of Mount Everest" src="http://stephenkoch.com/wp-content/uploads/2009/07/080-copy-198x300.jpg" alt="Stephen on Mount Everest - Photo © Jimmy Chin" width="198" height="300" /></a><p class="wp-caption-text">Stephen on Mount Everest - Photo © Jimmy Chin</p></div>
<p><strong>One Step Further</strong> is a multimedia presentation offering a unique perspective on reaching your highest potential from one of the world’s great adventurers–featuring unforgettable stories and images from spectacular and remote locations. Stephen has spoken to corporations, students of all ages, and a variety of clubs and organizations all over the world. His speaking themes reach diverse audiences, and Stephen Koch&#8217;s presentations are tailored to meet client’s requirements. Your satisfaction is his number one priority.</p>
<p><strong>Career Highlights</strong></p>
<p><strong> </strong></p>
<ul>
<li>First ascents on Denali/McKinley, Cerro Torre and Kilimanjaro</li>
<li>The “Last Great Problem”– First Winter Grand Traverse of the Tetons</li>
<li>Over 45 first snowboard descents worldwide</li>
<li>First and only person to snowboard on all Seven Summits, the highest mountain on each continent</li>
<li>Expeditions to Antarctica, Everest, Mt. Kenya, Lhotse, Nuptse, Patagonia and Shishapangma</li>
<li>Founded Avalanche Awareness Foundation, a non-profit dedicated to youth avalanche education</li>
<li>Mountain Guide and Instructor &#8211; 18 years</li>
</ul>
<p>Most climbers climb up and down the mountain. Not Stephen Koch. Stephen ventures One Step Further. At the top, he straps on his snowboard and stares down near vertical slopes of 60 degrees or more–and pushes off. Failure cannot enter his mind. This takes incredible physical strength and intense psychological commitment.</p>
<p>Stephen Koch is a professional speaker, mountain guide, snowboard instructor, personal fitness expert and coach and is a pioneer in the field of Snowboard Mountaineering, a term he coined. His list of alpine ascents and descents include some of the most notable firsts anywhere in the world, most of which have never been repeated. He is the first person to snowboard all the major Teton Peaks in Wyoming, and the first and only person to snowboard on all Seven Summits, the highest peak on each continent.</p>
<p>Testimonials -</p>
<p>“At Pepsi-QTG Canada we asked Stephen to come in and get our employees ready to ‘climb’ our mountain of being the top Consumer Packaged Goods company in Canada. Stephen did an incredible job sharing his experiences and translating that into what it takes to ready yourself for any challenge. Our employees just loved hearing Stephen talk.”</p>
<p>–Pepsi-QTG Canada</p>
<p>Stephen was able to connect his personal experiences in managing the obvious risks associated with his passion with those of the Shell workforce in the Pinedale Anticline. Stephen was effective in getting the complex topic of risk management to a very basic yet powerful level, one of individual choices and self awareness.</p>
<p>- James L. Duran<br />
Shell Exploration and Production Company</p>
<p>Stephen Koch was the right speaker with the right message for our sales meeting. We wanted a speaker with mountaineering or winter sport background to compliment our meeting location in Utah, but we wanted more than a cliché message that is common with this speaker type. We chose Stephen because his theme, One Step Further, simultaneously illustrates two key points: how the everyday person can make decisions that result in accomplishing extraordinary things; and the accomplishment can be remarkable for the way it is achieved, even if the objective is not grandiose or uncharted. His presentation takes you on a journey with breathtaking photos, suspense, humor, and self reflection. Leave plenty of time for questions, and then double it!</p>
<p>-Ronda Robinson, ZymoGenetics, Inc.</p>
<p>As a producer of corporate events for over 15 years, I have worked with many inspirational speakers. I found Stephen Koch’s message to be one of the more unique and compelling. Stephen’s story is a perfect metaphor for the challenges facing modern corporate America, especially in today’s current economy. His presentation is equally entertaining and his willingness to share professional and life skills “on the mountain” with clients sets him apart from most speakers.</p>
<p>- Chris Carleson, President, Carleson Production Group</p>
<p>Stephen Koch was our special guest for a client appreciation event held on November 11, 2010 in Charlotte, North Carolina. His presentation combined spectacular film and photography with stories and anecdotes that brought to life storied mountain locales from around the world. Stephen captivated the audience with his humility and humor for one so renowned as a world class mountaineer. We’ve never hosted a client appreciation event with so many unsolicited compliments received the day after.</p>
<p>- John D. Richards, Managing Director-Investments, Wells Fargo Advisors</p>
<p>“Not only is Stephen an amazing mountaineer, he challenges traditional thought and provides a new paradigm of accomplishing the impossible.”</p>
<p>–Jack Tackle, World Class Mountaineer</p>
<p>“Stephen Koch’s presentation was clear, concise, insightful, and peppered with good humor and surprising humility for one so accomplished. His intelligent decision making and amazing ability to focus on an objective come through loud and clear. His respect for the natural world and the diversity of people living in it is refreshing. Stunning photographs from Everest color and clarify his story and leave the viewer wanting more. Be prepared for question and answer sessions that go on and on!”</p>
<p>–Suzanne Hanlon, UO Outdoor Program, University of Oregon</p>
<p>To book an event or for more information:<br />
stephen (at) stephenkoch (dot) com<br />
307-699-0202<br />
Box 201, Jackson WY 83001<br />
www.<em>stephenkoch.com</em></p>
</div>
]]></content:encoded>
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		</item>
		<item>
		<title>Ice Axe Cave Training at Mountain Athlete</title>
		<link>http://stephenkoch.com/2008/12/ice-axe-cave-training-at-mountain-athlete/</link>
		<comments>http://stephenkoch.com/2008/12/ice-axe-cave-training-at-mountain-athlete/#comments</comments>
		<pubDate>Thu, 18 Dec 2008 07:14:34 +0000</pubDate>
		<dc:creator>Stephen Koch</dc:creator>
				<category><![CDATA[Climbs]]></category>
		<category><![CDATA[Jackson Hole]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[death canyon]]></category>
		<category><![CDATA[full moon]]></category>
		<category><![CDATA[mixed climbing]]></category>
		<category><![CDATA[mountain athlete]]></category>
		<category><![CDATA[raven crack]]></category>
		<category><![CDATA[robshaul]]></category>
		<category><![CDATA[snowboard mountaineer]]></category>
		<category><![CDATA[stpehen koch]]></category>
		<category><![CDATA[tetons]]></category>

		<guid isPermaLink="false">http://stephenkoch.com/?p=154</guid>
		<description><![CDATA[Below is a short video of me training at Mountain Athlete. This workout, called Birdbrain and written out below, was very intense. One of my coaches, Dan Corn (a.k.a. Coach Junior) describes his intentions with it. I felt very pumped going without resting through the laps and sled push. I was able to rest while [...]]]></description>
			<content:encoded><![CDATA[<p>Below is a short video of me training at Mountain Athlete. This workout, called Birdbrain and written out below, was very intense. One of my coaches, Dan Corn (a.k.a. Coach Junior) describes his intentions with it. I felt very pumped going without resting through the laps and sled push. I was able to rest while in the cave by using my feet on the support holds. I did not get sore from the pull-ups, all of which I was able to complete without having to go negative. I was in for my &#8220;medicine&#8221; this morning at 6 and had another great workout.</p>
<p><a href="http://www.stephenkoch.com/wp-content/uploads/img_6625small.jpg" rel="shadowbox[post-154];player=img;"><img src="http://stephenkoch.com/wp-content/uploads/2008/12/img_6625small-300x225.jpg" alt="" title="img_6625small" width="300" height="225" class="alignnone size-medium wp-image-158" /></a><br />
Freddie Heading up Death Canyon at 2:45 p.m.</p>
<p>I know it will be challenging to compete with much lighter and stronger climbers who also have more experience with competition. I am an Alpinist whose favorite type of climbing is what I did last Thursday up Death Canyon, remote, insecure, uncertain and with marginal gear. My partner, Freddie Botour, and I left the parking lot at 2 p.m. with the intention of climbing under the full moon and then with headlamps. Our plan worked well and we had a great adventure climbing Prospector&#8217;s Falls and four pitches above, on/in Raven Crack. Hans Johnstone and Greg Collins were up there a few weeks prior to our climb and turned me onto the conditions of the route. We made it up 2 pitches past their high point. I was doing all the leading and was unwilling to pull a final buldge to easier ground. So at midnight I placed a good nut and marginal piton, the only anchor I could get, and came down. I was home and in bed by 3:15 p.m. and made my flight the following day at 1 p.m. to do a slideshow for the Eastern Sierra Avalanche Center.</p>
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Me training for the Ouray Ice Festival and Competition.</p>
<p><a href="http://www.stephenkoch.com/wp-content/uploads/img_6631small.jpg" rel="shadowbox[post-154];player=img;"><img src="http://stephenkoch.com/wp-content/uploads/2008/12/img_6631small-225x300.jpg" alt="" title="img_6631small" width="225" height="300" class="alignnone size-medium wp-image-159" /></a><br />
Prospector&#8217;s Falls (lower main ice flow) with the thin line of ice coming down Raven Crack.</p>
<p><a href="http://www.stephenkoch.com/wp-content/uploads/img_6637small.jpg" rel="shadowbox[post-154];player=img;"><img src="http://stephenkoch.com/wp-content/uploads/2008/12/img_6637small-300x225.jpg" alt="" title="img_6637small" width="300" height="225" class="alignnone size-medium wp-image-160" /></a><br />
Full moon rising, just in time!</p>
<p><a href="http://www.stephenkoch.com/wp-content/uploads/img_6641small.jpg" rel="shadowbox[post-154];player=img;"><img src="http://stephenkoch.com/wp-content/uploads/2008/12/img_6641small-300x225.jpg" alt="" title="img_6641small" width="300" height="225" class="alignnone size-medium wp-image-162" /></a><a href="http://www.stephenkoch.com/wp-content/uploads/img_6643small.jpg" rel="shadowbox[post-154];player=img;"><img src="http://stephenkoch.com/wp-content/uploads/2008/12/img_6643small-300x225.jpg" alt="" title="img_6643small" width="300" height="225" class="alignnone size-medium wp-image-163" /></a><br />
Freddie in the moonlight with his headlamp on.</p>
<p><a href="http://www.stephenkoch.com/wp-content/uploads/img_6656small.jpg" rel="shadowbox[post-154];player=img;"><img src="http://stephenkoch.com/wp-content/uploads/2008/12/img_6656small-300x225.jpg" alt="" title="img_6656small" width="300" height="225" class="alignnone size-medium wp-image-165" /></a><br />
Full moon at 2 a.m. What a magical place!</p>
<p>BIRDBRAIN</p>
<p>Obj. Sport specific Strength</p>
<p>Warm up:  1000m Row</p>
<p>Training:</p>
<p>(1) 6 rounds<br />
3 WTD pull ups @ 25#<br />
10 sit ups</p>
<p>(2) 4 rounds<br />
2 WTD pull ups @ 40#<br />
10 push ups</p>
<p>(3) 6 rounds<br />
3 WTD pull ups @ 25#<br />
10 dips<br />
(4) 8 rounds<br />
2x cave lap w/feet<br />
1 sled push (heavy)</p>
<p><a href="&lt;object width=\&quot;425\&quot; height=\&quot;344\&quot;&gt;&lt;param name=\&quot;movie\&quot; value=\&quot;http://www.youtube.com/v/ZFJ_vjMybNE&amp;hl=en&amp;fs=1\&quot;&gt;&lt;/param&gt;&lt;param name=\&quot;allowFullScreen\&quot; value=\&quot;true\&quot;&gt;&lt;/param&gt;&lt;param name=\&quot;allowscriptaccess\&quot; value=\&quot;always\&quot;&gt;&lt;/param&gt;&lt;embed src=&quot;\&quot; mce_src=&quot;\&quot;&quot;http://www.youtube.com/v/ZFJ_vjMybNE&amp;hl=en&amp;fs=1\&quot; type=\&quot;application/x-shockwave-flash\&quot; allowscriptaccess=\&quot;always\&quot; allowfullscreen=\&quot;true\&quot; width=\&quot;425\&quot; height=\&quot;344\&quot;&gt;&lt;/embed&gt;&lt;/object&gt;" rel="shadowbox[post-154];player=swf;width=640;height=385;">object&gt;</a></p>
<p><a href="http://www.stephenkoch.com/wp-content/uploads/img_6644small.jpg" rel="shadowbox[post-154];player=img;"><img src="http://stephenkoch.com/wp-content/uploads/2008/12/img_6644small-300x225.jpg" alt="" title="img_6644small" width="300" height="225" class="alignnone size-medium wp-image-164" /></a></p>
<p>Comments:</p>
<p>While the focus of this workout is developing more pulling power it is also an extreme cardiovascular workout.   The breathing is hard and heavy and there is never enough time to recover.  In addition to this &#8220;BIRDBRAIN&#8221; causes your technique to improve throughout the time spent in the cave, by the time you have finished the pull up complex your upper body should be toast.  Since these pulling muscles are already worn out when you begin climbing in the cave you really focus on moving efficiently through the steep terrain.  It was interesting to see Stephen go through this workout when he started the cave laps he was still going strong and able to muscle through the first few laps.  However by about round three of the cave he began to tire and for the rest of the session his footwork and technique improved with each round.</p>
<p>With &#8220;BIRDBRAIN&#8221; Stephen spent about 25 minutes total in the cave climbing.  If you recall the point system I wrote about last week this was a 40 point workout, and in the next five weeks we are progressing up to a 100 point workout.  As we move forward week to week the amount of time spent in the cave climbing is going to increase up to just under a full hour of cave time.</p>
<p>The beauty of this time spent in the cave is that it is giving back a full body workout; pumping out forearms and grip, taxing the core and loading those seldom trained climbing specific leg muscles.  Beautiful.</p>
<p>It was interesting to see Stephen in the video below, because, if you watch his climbing at the end of the cave lap verse the beginning he is moving more consistently and powerfully at the end of the lap than at the start.  In addition Stephen was moving through the cave more quickly at the end of the session than in the beginning.  This leaves me wondering can I get Stephen climbing &#8220;smart&#8221; from the start?  Or is it necessary to warm the brain up for climbing in order to perform at your highest level?</p>
<p>- Dan Corn</p>
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