RMI Expeditions Blog

Greetings from Quito! Early this morning (or rather late last night), our team set off to try to climb Cotopaxi. When we woke there was a little precip, but we knew we could handle it and continued with our preparations to go see what we could do. Breaking trail through the new snow for hours this morning did little to slow down this team and we found ourselves high on the mountain before the sun had risen. At around 18,400 feet above the sea, crossing a reactive windslab above a gaping crevasse stopped us in our tracks, too risky to chance a crossing and our high point today. The team impressed me with their dedication to safety and a good time in the mountains over standing on a summit and Cotopaxi rewarded our judgment with a break in the storm to take in the sights of this beautiful mountain. Crossing crevasses, down climbing ice steps and navigating seracs in the early morning light was a real treat and we appreciated these features of the route even more as the weather rolled in for our last few moments before returning to the hut. A short nap and then down to the bus in the snow, so much for life in the tropics. It has been a real treat to share these climbs with such a good team, thanks everybody. RMI Guide Jake Beren

Now the real work begins! This is the beginning of Phase 2: Foundation / Build. You’ll be adding strength work and cross training to your daily training routine. Fit to Climb: Week 3 Schedule

DAY	WORKOUT	TOTAL TIME	DIFFICULTY
1	Rainier Dozen (*see below) / Easy Hiking ( 30 min)	42 min.	Medium
2	Rainier Dozen / Stair Interval Training (40 min)	52 min.	Hard
3	Rainier Dozen / Rest	12 min.	Recovery
4	Strength Circuit Training x 2 (*see below)	38 min.	Hard
5	Rainier Dozen / Rest	12 min.	Recovery
6	Rainier Dozen / Cross Training (1 hr)	72 min.	Medium
7	Rainier Dozen / Hike (2 hrs)	132 min.	Medium
	Total	6 hrs

THE RAINIER DOZEN You’ve been doing the Daily Dozen for two weeks, going forward the new Daily Workout will be the Rainier Dozen. The Rainier Dozen is based upon the Daily Dozen and it’s a more advanced workout. Here are a list of the exercises. You may be familiar with all or some. A description is added below for each exercise. Following the Rainier Dozen, you’ll find a description of the Day 4 Strength Circuit.

1. Steam engine 2. Three quarter squats 3. Turkish Get Up 4. Lunge 5. Arm extender 6. Triceps Dip 7. Deep squat 8. Steam engine laying down 9. Mountain climber 10. Push up 11. Ranger crawl 12. 8 Point Body Builder

If you have any concerns about performing these exercises, consider hiring a coach or fitness trainer to help you learn how to get the most from each movement. 1. Steam Engine How to do it: Stand with your feet shoulder width apart and your hands clasped behind your head. Lift your left knee, simultaneously twisting your body to the right, while keeping the muscles of your core engaged. Alternate the movement, using your right knee and left elbow. 2. Three Quarter Squats How to do it: Stand with legs shoulder width apart and arms at your sides. Swing your arms forward and up, raising them above your head, palms facing forward. At the same time, bend your knees as if you were sitting in a chair. Hold the Squat briefly, then stand up by pushing through your heels, until you are in a full upright standing position. 3. Turkish Get Up How to do it: Step 1: Starting in a laying down position, with the right hand vertically toward the sky, bring the right knee into a bended position, while rolling towards your left. Placing the left hand on the ground, bring the right foot over the body and placing it on the floor. From here, keeping the right arm vertical, bring your body into the lunge position. From this position, push down on the right leg to bring your entire body into the standing-upright position. Step 2: Drop back to the lunge position, with your left foot back. Place your left arm on the ground. Simultaneously rotate your body towards the right, while extending the right leg. Place your bottom on the ground, proceeding to lay flat while the right arm remains vertical throughout. 4. Lunge How to do it: Stand upright, feet and legs together, hands on hips, elbows out to sides. Step your right leg backward. Bend your left knee until the kneecap is directly above your foot, causing the leg to form a 90-degree angle. Simultaneously lower your right leg until the knee almost rests on the ground, forming another 90-degree angle. Step back to starting position, and repeat, stepping backward with the left leg. Continue to alternate legs. 5. Arm Extender How to do it: Standing upright, start with the hands and elbows at shoulder level. Simultaneously extend elbows outwards three times, and on the fourth time, completely extend the arm to finish with arms completely straight out to the side. Pause, and repeat. 6. Triceps Dip How to do it: Find a solid object, such as a wall, stairs, or a bench. Facing outwards, place the hands behind your body on the edge of the object. Your legs can be straight, or to reduce the resistance, they can bent at the knees. With the core muscles engaged, simply lower your body until the angle behind your forearm and upper arm is approximately 100 degrees. Be careful to not lower yourself more than this, because to do so will place undue strain on the shoulders. Reverse movement to start position. 7. Deep Squat How to do it: Stand with your feet a little wider than hip distance apart, toes pointing out at 45-degree angles. Put your hands on your hips and bend your knees out to the sides, making sure to keep them in line with the toes. Lower your body in a Squat until your thighs are parallel to the ground, and then push up through your heels to a standing position. Repeat. 8. Steam Engine (on ground) How to do it: Lie on your back with your hands behind your head, head slightly raised, taking care not to pull on your neck. Extend your legs fully, holding them an inch or so off the ground. Bend the left knee in toward your body as you extend your right elbow to touch the left knee. Alternate the movement, touching your right knee to your left elbow as you extend the left leg fully. 9. Mountain Climber How could the mountain climber not be good for mountain climbing! Seriously though, the mountain climber is a great exercise for core strength, hip flexor extension, agility in the calves and strength in the feet and ankles. How this benefits the climber is through the improved flexibility, coordination, strength and endurance required during the stepping-up motion. How to do it: Starting in the plank position, bring the right foot forward as if you were in the starting blocks of a 100 meter sprint. From here, simply alternate your left and right legs between this position with a small hop or jump, as if running or bounding. The length of the movement can be shorter or longer depending on your level of ability. 10. Push Up How to do it: Start with palms and toes on the ground, body in the air, as straight and strong as possible. Your arms should be directly underneath your shoulders, and you can spread your fingers wide for stability. (If this is more of a challenge than you’d like right now, do a modified Push-up with your knees on the ground.) Keeping the back and neck straight, inhale, bend your elbows and lower yourself until you are about 2 inches off the ground. Exhale as you push back up into the starting position. Repeat. 11. Ranger Crawl How to do it: Starting in the plank position, bring the right knee towards the right elbow. Pause, then return to the start position. Then, switch feet and bring the left knee towards the left elbow, again, pausing, before returning to the start position. Repeat. What’s important with this exercise is to engage the core muscles and the arm and shoulder muscles prior to beginning the movements. Keep the hips low to maintain the plank position. 12. 8 Point Bodybuilder How to do it: Starting in the standing position, drop to the ground and then thrust both legs back to the plank position. Perform a push up. Then, perform a scissor, spreading the legs wide, then returning them to the start position. From here, bring the feet forward into a position to be able to perform a power jump. Finally, perform the power jump, finishing with a hand clap before returning to the start position (see this video for an explanation). STRENGTH CIRCUIT TRAINING A. (Rainier Dozen to warm up) - 12 minutes B. The 8 exercises for this circuit (40 seconds on, 20 seconds rest) x 2 - 16 minutes, based on the Rainier Dozen, are:

1. Stem Engine 2. Push Up 3. Squat 4. Lunge 5. Plank 6. Jump rope / Jumping Jack 7. Mountain Climber 8. Side Lunge

C. (10 Minute Cool Down) - 10 minutes. See the Home Stretch for exercises. - John Colver Have a question? See the Fit To Climb FAQ for explanations of specific exercises and general pointers to help you through the Fit To Climb Program. John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit to Climb - a 16 week Mount Rainier Fitness Program.

The February Mexican Volcanoes trip has officially wrapped up. This morning we all woke up out of our coma-like slumber and enjoyed our last meal together in Mexico. After a shirt and sweet wrap up celebration we hopped back in our trusty van for the three-hour drive back to Mexico City. We all said our final goodbyes curb side. It's been a a great trip with tons of excitement but now it's time to head home. Here's a photo from the summit of el Pico de Orizaba yesterday. RMI Guide Seth Waterfall

As planned we were up early and started climbing just before 1 a.m. The weather was clear, calm and not too chilly. Surprisingly we were one of the last groups out of camp this morning and thankfully had little traffic issues on the ascent. The weather stayed nice all morning and it was just a little breezy on top. After a long 8 hours of climbing uphill we had the entire group on the summit of Kilimanjaro. We only spent about 20 minutes on top before heading back to high camp. Where we spent about an hour eating, drinking, and getting things packed up and have all safely descended down to our last camp of the climb. Tomorrow is hot showers and clean clothes, then we're off to safari! RMI Guide Casey Grom

On The Map

Hello, this is Jake Beren in Ecuador calling in for the RMI team down here. We had a fantastic day yesterday just resting and recouping after a pretty big week so far here in Ecuador. And this morning we're going to head up to the hut on Cotopaxi. And with any luck, tonight we will be making our bid for the summit. So wish us luck and keep sending those good weather vibes down here and I will check in tomorrow. RMI Guide Jake Beren

On The Map

Hey everyone, Billy calling checking in again. Had a really rough day coming down the mountain yesterday, but everyone made it down in one piece. We got back to High Camp with nice weather and then the weather just kinda gradually turned for the worst through the evening. And by about 5 In the morning, we were fighting about 80 mile an hour gust of winds just battling to keep our camp in one piece. And at first light, around 6:30, we pretty much had to get out of the tents and we're just battling hurricane force winds and to get everybody's stuff together and we got everything out of Camp Cholera. Moved on down to our Camp 2 and reput up tents and cooked breakfast and filled water bottles and recuperated from the hellish evening. And after that everybody walked on down to Basecamp last night and we enjoyed an awesome steak dinner, courtesy of the great Basecamp staff at Grajales. We are all geared up, everything's been loaded on mules and we're now headed for Pampa de Lenas and tonight will be our last night on the trail and tomorrow we are headed to Mendoza. We'll check in one more time tomorrow, after we've made it safely to the road. Ciao, ciao. RMI Guide Billy Nugent

On The Map

Orizaba summit! After yesterday I didn't know what to think. We had driven through a forest fire on the way to the mountain and the forecast was for a snow storm to move in during our planned summit bid. Things were getting interesting to say the least. But as it turned out our luck was impeccable. The forecasted storm actually did roll in, as a low level drizzle that put down the small fire whilst we climbed to the summit in perfectly clear conditions. We had a long and tough day for sure but everyone gave it their all. It was a great final climb on what's been a fantastic trip. RMI Guides Seth Waterfall & Solveig Waterfall

Hey this is Seth calling from el Pico de Orizaba, third tallest peak in North America and tallest in Mexico. We had a long but beautiful climb, great weather and we are hanging out in great conditions on the summit. We'll check in again when we get back to Piedra Grande. That's it. That's all. RMI Guide Seth Waterfall

On The Map

We're at high camp! It was another beautiful morning and the team made good time to our high camp which sits just over 15,000'. We have just finished our summit talk to make sure we are all prepared for tomorrow. Everyone is feeling well and looking forward to tonight's climb. We'll be up early and the goal is to be walking at 1 a.m. If all things go according to plan, then we should reach the summit sometime around 8 in the morning. We had another trivia challenge that will allow the winner a one minute call from the summit. So, if you live in Texas and your nick name is "ZuZu" keep your phone handy. And remember Texas is 9 hours behind. That's all for now. We'll try to call from the top. Wish us luck! RMI Guide Casey Grom and crew

On The Map

Hello, this is Jake calling in from Ecuador. Just to let everybody know that after our successful climb of Cayambe today, we have made it safely, soundly and well fed back to Chilcabamba where we will be spending tonight and tomorrow resting to get ready for Cotopaxi. All's well after a big day and we're looking forward to a little bit of R&R. RMI Guide Jake Beren

On The Map