#Tamru 2017 - Friday April 28th

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#Tamru 2017 - Friday April 28th

Next Friday brings us back to #Tamru and for this months event, we'll be raising money for the Tree Council. 

The Tree Council was founded in 1974, with government backing, as the umbrella body for UK organisations involved in tree planting, care and conservation. The idea was to keep up the momentum of National Tree Planting Year 1973 (with its slogan of “Plant a Tree in ‘73”). Today The Tree Council’s members range from professional non-governmental specialist and trade organisations, including other conservation charities, to local authorities and government bodies.

#TAMRU
On 28th April, our Comp Wall at the Biscuit will feature 30 new problems to solve. For every climb achieved on the night, we will donate 50p. Each and every penny raised by your climbs will be donated to The Tree Council. If you'd like to get in touch or simply make a pledge to the charity,  please visit the Tree Council. 

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#Tamru 2017 - Friday 31st March Results

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#Tamru 2017 - Friday 31st March Results

#TAMRU Results – Friday 31st March in support of ABF The Soldiers Charity

Thank you to everyone who participated in this months #tamru event, together we managed to raise £511.10 in support of ABF The Soldiers Charity. Special thanks to Alex for bringing this cause to our attention and to Jamie for coming down to our event. All money raised will be donated to ABF. The 30 set Comp Wall problems will remain until Thursday 27th April. 

 

 

 

 

Competitor Results here

"We give a lifetime of support to soldiers and veterans from the British Army, and their immediate families, when they are in need. We make grants to individuals through their Regiments and Corps and support a wide range of specialist charities that sustain the British Army ‘family’, both at home and around the world."

"We take pride in being responsive, making a difference at a critical point in peoples’ lives. We have been doing this since 1944, working with veterans of every conflict, and we envisage continuing doing so for the ‘long haul’ – supporting all future generations of our soldiers and their dependents."

 

ABF, The Soldiers Charity

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New Yoga Classes

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New Yoga Classes

We've had a bit of a break, but from next week we will be running yoga classes again, this time with three instructors to choose from!

 Our instructors include;        

                              Lucy Lyus                                  

I am a Yoga Alliance-certified yoga teacher, specialising in vinyasa yoga. Vinyasa is a more vigorous style of yoga in which flowing movements are connected to the breath - building up cardiovascular health - whilst other postures are held for longer and deeper, building flexibility. My classes are playful and lighthearted and aim to leave yogis feeling invigorated and empowered.

Yoga is particularly good for climbers as it can help to lengthen stiff muscles, open shoulders and hips, and improve balance and core strength. But more than that, yoga also helps to connect and create a healthier dialogue between the body and mind, by focusing on the present moment and the sensations felt in different poses. Yoga can help to give an appreciation of your body and the unique things it can do: just as there is no such thing as a perfect body, there is no such thing as a perfect yoga posture


Lucy Sabin

 

Lucy grew up practising yoga with her mother, also a yoga teacher. She is trained in Hatha (traditional) yoga blended with the creativity of Vinyasa Flow (breath co-ordinated with movement). Lucy is passionate about making yoga accessible to everyone, and applying yoga to life. She has a solid grounding in anatomy and specialises in aligning yogic techniques with other physical activities, such as climbing and distance swimming. Lucy is a member of the Leadership Council for Embodied YogaPrinciples and her acclaimed writings on mindfulness have been published inYoga International and Om magazine.

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CATHY

Cathy comes from a creative background and discovered yoga whilst at Architecture School. Since graduating, Cathy went onto complete her 200hr Yoga Alliance qualification and has enjoyed teaching across London ever since. She has trained with a variety of yoga teachers and enjoys incorporating several different styles of yoga into her classes. Cathy’s teaching styles include Vinyasa Flow, Power and Restorative Hatha yoga. Her classes are always fun, energising and soothing for the body. She welcomes and encourages all levels of practitioners to her classes and loves giving her students a good challenge!

The drop in classes will be running @ #theBiscuit on the Mezzanine floor (at the back)
Class size approx. 15
For the next 12 weeks classes will be £10. No block bookings presently
Suitable for all levels

Starting 10th April
Monday 6:30pm-7:30 pm with Lucy Lyus

Starting 24th April
Wednesday 8am-9am & Friday 7:30pm-8:30pm with Lucy Sabin

Starting Thursday 4th May
Thursday 12:30-1:30 pm with Cathy

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Why does my wrist hurt?  Triangular Fibrocartilage injury

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Why does my wrist hurt? Triangular Fibrocartilage injury

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Uzo Ehiogu is the Founder of Inside Edge Physiotherapy. He is a Specialist Physiotherapist and Strength and Conditioning Coach. He has a special interest in climbing injuries and their rehabilitation and is himself a passionate climber. For more information visit www.insideedgephysio.com or email at info@insideedgephysio.com

 

The Triangular Fibrocartilage complex (TFCC) is often injured in climbers and can be a significant problem if not correctly diagnosed and managed.  The TFCC is a collection of structures located in the wrist joint on the same side as the little finger. It lies between the ulna bone and the carpal bones. These structures are very important for optimal hand function. The complex is a major stabiliser of the wrist joint.

Anatomy:

The wrist and hand complex is made up of a collection of bones called the carpus in the wrist and two long bones, the radius and ulna.  The ulna and radius make up the roof of the wrist joint. The TFCC is called a complex because it houses several important structures that help to stabilise the radial carpal joint and radio-ulna joint. This includes the ulna meniscus, ulna collateral ligament, carpal ligaments and the extensor carpi ulnar tendon sheath.

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Causes of injury.

In non climbing populations it is common to injure this complex after a fracture of the radial and ulna bones. In a climbing situation it can be injured after a fall onto an out-stretched hand.  However, it is far more common to overuse this complex during repetitive use causing low grade persistent wrist pain and instability.  It is often injured when there is either a distraction force at the wrist and forearm, (essentially forces which pull these bones apart) such as when hanging off large slopers.  It is also injured when wrist compression is combined with rotation or twisting such as when mantling a hold.

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Symptoms:

The pain is usually located on the back of the wrist on the side of the little finger. If the injury is traumatic there may well be swelling, dis-colouration and it will be painful to use the wrist and hand for normal daily activities. In the chronic overuse situation, it may well be tender over the wrist when pressed and it will be tender when twisting your wrist to the side (ulna deviation). It may clunk or pop and that may be associated with pain when the wrist is stressed. Your grip strength will be reduced and the wrist may pop and clunk when shaking someone’s hands suggesting wrist joint instability.  Climbing slopers and mantling will be painful.

 

Treatment:

In the acute situation this needs to be managed with a trip to accident and emergency because large tears may require surgery. Therefore, it is best to be seen in the minor injuries unit where a referral can be made to fracture clinic for a review with a hand surgeon.  This raises an important point, it is important to ensure that your referral is to a hand surgeon and not a general orthopaedic surgeon who dabbles in hand surgery.  It goes without saying that one is a specialist and one is not!

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 In the chronic situation the initial treatment of choice is to avoid the type of holds that aggravate your symptoms. This is just survival! Because you want to continue climbing but don’t want to make the situation worse. So it is wise to avoid slopers because they tend to separate the wrist joint.  Again, movements that involve mantling often involve compression and twisting stresses at the wrist joint.

 

To manage this problem effectively it will require a few months of activity modification and a structured rehabilitation programme to regain the gross stability of the wrist joint. Beware of the physiotherapist or hand therapist that does not prescribe a comprehensive rehabilitation programme! Ultrasound, a few stretches and taping of the wrist, no matter how fancy the colour simply wont cut it!  Demand rehabilitation and not a quick fix or you will become another climbing injuries statistic with a chronic injury that wont get better.

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Staff vacancies at #archclimbing

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Staff vacancies at #archclimbing


The Arch Climbing Wall are looking for suitable candidates to join our team!
We offer a number of benefits along with all full-time roles, including free climbing at our centres, ongoing professional training courses and fun social events.

TEAM MEMBERS
We’re looking for motivated and engaging individuals who want to work in a dynamic and rewarding climbing wall environment!
The role covers a broad aspect of responsibilities from offering excellent customer service throughout the centres to providing inspiring Introduction and Improver Classes to new and beginner boulderers.

Requirements:
We ask potential candidates to be climbing around the V3/V4 grade range at The Arch.
The Arch have three centres across London, the role would include working between all centres.
No previous experience of working at a climbing wall is necessary.

Pay:
The roles we’re recruiting for are full-time positions: 40 hours per week.
Shifts will include at least one early morning shift, one weekend shift and evenings.
Pay is presently £8 per hour, from July 1st this will increase to London Living Wage.

To apply, please email thebiscuit@archclimbingwall.com with a CV and cover letter.

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New and Improved 2017

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New and Improved 2017

We took a short break with Improvers but now it’s back!
We’ve made a few tweaks here and there but it’s still a FREE, DROP-IN, INSTRUCTOR LED SESSION!

Just taken an Introduction with us? Been climbing before but would like some guidance? Improvers is for you! The session utilises the first three circuits at Building One and Arch North: White & Green, Blacks and Tigers. The instructor will help you master the fundamental technical principles of bouldering as well as any safety & etiquette questions you may have, such as help with falling practise or route reading. The only thing we ask of you is that you’ve either taken an Introduction lesson with us or at another wall or have bouldered previously. Introduction classes can be booked here

Our Improver sessions run at:
Building One: Monday & Friday nights at 7pm and Saturday & Sunday at 4pm!
Arch North: Monday & Friday at 8pm and Saturday at 1pm. 

We also run Women’s only sessions on Wednesdays:
Building One: 7pm
Arch North: 8pm
These are open to any level. 

Starting Monday 16th January 2017.

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Guillermo Justel Handstand Class

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Guillermo Justel Handstand Class

"Hello everyone! I am delighted to be teaching my handstand class at The Arch and to share with you my love for handstanding. All levels are welcome as I'll be covering the basics (physical, mental and theoretical) on a regular basis. The general goal is to understand and learn all about the handstand so you can perform your handstand as efficiently and safe as possible."

Guillermo Justel weekly Handstand 2017 Class starts Friday 20th January. Guillermo will be teaching the basic foundations of a solid handstand. You'll learn alignment drills, cues, theory and ways to put into practice your handstanding abilities. This weekly class will run every Friday night at Building One from 6pm-7pm is suitable for all levels including absolute beginners. The class is for 1 hour and is limited to 7 persons per class. £12 per person. Drop-in or reserve your spot by booking at guillejusjus@gmail.com

PLEASE NOTE: From Friday 10th February classes at Building One will begin at 7pm.

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Ninja Warrior + Parkour Class - January 2017

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Ninja Warrior + Parkour Class - January 2017

Ninja Warrior + Parkour Class starting Monday 30th January 2017 at Building One.

Beginning Monday 30th January 2017 we are very exited to introduce a brand new Ninja Warrior + Parkour Class at Building One! Parkour teaches you to overcome and interact with any terrain including walls, trees and buildings through combinations of running, jumping and climbing. Mix this with Ninja Warrior and you've got a class full of puzzles, challenges, games, playfulness and a new sense of what the human body can achieve.

Lead by Jacob Peregrine-Wheller, Ninja Warrior UK series 3 competitor and one of a very small amount of qualified level 2 parkour/freerunning coaches. As Head Coach and Creative Director of his company West Coast Parkour, we're very excited for the new collaboration!

Classes will start on Monday 30th January (1800-1930) and take place every Monday evening at Building One thereafter. Priced at £15 per person and limited to 10 persons per class. First come, drop-in class. No booking required.

westcoastparkour.co.uk

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ClimbFlow: Winter Burnout Workout

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ClimbFlow: Winter Burnout Workout

PLEASE NOTE: THIS CLASS IS NOW FULLY BOOKED.

Whether you took part or missed out on summer’s sell out ClimbFlow sessions, The Arch Climbing Wall are proud to be hosting a special “ClimbFlow: Winter Burn Workout” class on Saturday 17th December at 11am. With limited tickets available, get yours now to experience ClimbFlow’s unique fusion of dynamic yoga + functional fitness movement, as the ultimate climbing cross training workout to develop strength, power, control, flex & mobility from the core outwards, as well as antagonistic conditioning. Take part in an hour of head to toe movement that will get you sweating and ensure you don't lose sight of your climbing fitness goals this festive season. The maths is simple! 
 
Climbing + ClimbFlow + Crimbo Turkey/Tofurkey = Serious Climbing Gains

Tiffany Soi, founder of ClimbFlow, is currently running a Movement Series of videos for the Arch Magazine. Check out the first article & core workout here

ClimbFlow has been receiving rave reviews from the climbing community with feedback including:

"As a climber, ClimbFlow focuses exactly on the weaknesses that I need to improve on that I usually can't get from my strength training. You wouldn't think that it's possible to be strong AND flexible from the same workout but it provides exactly that. It's tremendous!”

“It’s so much more fun than regular yoga. Post class I’ve had my best lead climbing sessions, I feel positive, relaxed and stronger than usual”

You can read the full round up of the summer sessions here

So what are you waiting for? Take action with this Christmas Mitigation Plan and Click here to grab your tickets now before they go!

 

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Inside out - training for trad climbing

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Inside out - training for trad climbing

In 2013 Red Szell, a 46 year-old Londoner, became the first blind person to climb the Old Man of Hoy (the tallest sea-stack in the Northern Hemisphere) – a feat that was captured in a BBC TV documentary. Find out how Red uses indoor bouldering to prepare for his outdoor adventures.

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#Tamru Results - Friday 28th October

#Tamru Results - Friday 28th October

#TAMRU Supporting WaterAid.org in association with prAna.com

Thanks to all those that took part in our #Tamru charity climb in support of WaterAid. We had a brilliant turnout on Friday night and thanks to you raised £361.00. The brilliant people at PrAna partnered us in supporting WaterAid and kindly offered to match our donation giving us a grand total of £722.00 Thank you PrAna!

Full Results here

Young girls in Sanankoro village, Mali, practise good hygiene by washing their hands in clean water from their new water points. Photographer credit: WaterAid/Layton Thompson.

WaterAid has teams in 37 countries across the world, working with partners to transform millions of lives every year by improving access to safe water, sanitation and hygiene.

Twelve year old Lima outside the latrine block in Kalshi Takar Baa slum, Dhaka, Bangladesh. Photographer credit: WaterAid/GMB Akash/Panos.

WaterAid tackle the reasons why millions of the world’s poorest people live without these most basic human services. With hundreds of partners in civil society, government and the private sector, WaterAid deliver water, sanitation and hygiene to those most in need and make transformational change happen so that governments across the world provide all of their citizens with affordable, sustainable services.

TAMRU will take place on Friday 28th October at 6pm at the Biscuit Factory. We hope you can join us in supporting such an amazing charity!

WaterAid.org
prAna.com