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LEARN PROGRESSIVE PLANCHE PREP<br />
MOUNTAIN MAYHEM<br />
2 TRUE STORIES<br />
OF SURVIVAL<br />
TRAIN TO BE<br />
UNSTOPPABLE<br />
FOR OCR<br />
SAY GOODBYE TO<br />
SOCIAL ANXIETY<br />
INTERVIEW<br />
WITH RED BULL ATHLETE<br />
SASHA DIGIULIAN<br />
MIND-SET PREP<br />
FOR EXTREME<br />
MOUNTAIN<br />
SKIING<br />
THE ULTIMATE TEST,<br />
THE 4 DESERTS RACE<br />
INTERVIEW WITH X GAMES JOSH PENNER
www.unconventionalathletes.com<br />
CONTENTS<br />
16<br />
SAND GRIT AND SWEAT, THE TOUGHEST EVENT ON THE PLANET<br />
THE 4 DESERTS RACE<br />
20<br />
FROM PARKOUR - TO JAMES BOND STUNTMAN!<br />
GET INSIDE ACCESS TO ONE OF THE BEST STUNTMEN IN THE WORLD, AMIR BADRI<br />
24<br />
OVERCOMING SOCIAL ANXIETY AND FINDING MENTAL CLARITY,<br />
WITH GARY HODGES<br />
26<br />
YOU MAY NOT FIND THIS IN THE GYM!<br />
BUILD THE YOKE - WITH HENK BAKKER<br />
28<br />
GAIN FULL BODY STRENGTH TO GET THE HUMAN FLAG<br />
FROM A FEMALE PERSPECTIVE,<br />
WITH SPONSORED CALISTHENIC PRO ISA BELL<br />
30<br />
LEARN THE TRANSITION OF THE BACKFLIP ON A SNOWMOBILE!<br />
X GAMES COMPETITOR AND EXTREME ATHLETE JOSH PENNER,<br />
SHARES HIS STORIES OF LIVING LIFE IN THE FAST LANE<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
4
www.unconventionalathletes.com<br />
CONTENTS<br />
32<br />
LEARN FULL, PROGRESSIVE PLANCHE PREPARATION TECHNIQUES<br />
WITH FORMER GYMNASTIC PRO, MARK FREEMAN<br />
36<br />
FINDING POSITIVITY AND BALANCE IN SKATEBOARDING<br />
NEAL UNGER 52 - PROVING AGE IS JUST A NUMBER<br />
39<br />
LIVING ON THE EDGE LITERALLY!<br />
INTERVIEW WITH REDBULL/ADIDAS ATHLETE,<br />
EXTREME CLIMBER SASHA DIGIULIAN<br />
41<br />
MOUNTAIN MAYHEM! LEARN HOW EXTREME SKIING IS PREPPED<br />
AND EXECUTED CORRECTLY<br />
INTERVIEW WITH THE LEGEND, SETH MORRISON<br />
43<br />
TRAIN TO BE UNSTOPPABLE FOR OCR. PROFESSIONAL SPARTAN ATHLETE<br />
AND TELEVISION COMPETITOR<br />
STEPHANIE SIRACO, GIVES US IN DEPTH INFO ON TRAINING TO BE THE BEST<br />
51<br />
LOST ON THE MOUNTAINS, 3 PROFESSIONAL’S REALITY-BASED<br />
EXPERIENCES ON BEING LOST IN NATURE'S TREACHEROUS PLAYGROUND<br />
RODRIGO LOBO VILLARROEL, ROBERT RAUCH AND CHRIS BRYNES<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
5
www.unconventionalathletes.com<br />
ISSUE <strong>12</strong> VOLUME 1<br />
CEO: Nigel John<br />
Chief of Marketing Mr David Gapp<br />
Head of Editing: Mr Gary Hodges<br />
Head of Promotions: Henk Bakker<br />
INTRODUCTION<br />
COVER ATHLETE Stephanie Sicrano<br />
FACEBOOK GROUP:<br />
https://www.facebook.com/groups/<br />
UnconventionalAthletes<br />
FACEBOOK BUSINESS PAGE:<br />
https://www.facebook.com/<br />
UnconventionalAthletes/<br />
COVER ATHLETE: Stephanie Siraco<br />
Contributors:<br />
Amir Badri<br />
Mark Freeman<br />
Gary Hodges<br />
Stephanie Siraco<br />
4 Deserts Team<br />
Sasha Digiulian<br />
Neal Unger<br />
ENQUIRES:<br />
Unconventionalfit@outlook.com<br />
Josh Penner<br />
Seth Morrison<br />
Isa Bell<br />
Henk Bakker<br />
Rodrigo Lobo Villarroel<br />
Robert Rauch<br />
Chris Brynes<br />
Disclaimer<br />
UnconventionalAthletes.com ltd is a publication/magazine.UnconventionalAthletes.com<br />
ltd is an online publication/magazine and<br />
makes no representation, endorsement, portrayal,<br />
warranty or guarantee with regards to<br />
safety or the efficacy of the products or the<br />
techniques of training methods that are spoken<br />
about, debated, or are conversed either by writing<br />
or pictures/videos that represent the articles<br />
or any advertisements present in this magazine.<br />
UnconventionalAthletes.com ltd makes no<br />
warranty, guarantee representation regarding<br />
the use of the techniques, equipment/products,<br />
purchase of services that are in the United<br />
Kingdom or elsewhere in the world. It is<br />
mandatory that you discuss with a health care<br />
professional your physical health before or if<br />
you decide to try the techniques/exercises and<br />
equipment featured and discussed both literally<br />
and visually in this magazine. UnconventionalAthletes.com<br />
ltd takes no liability in your<br />
participation from the information received in<br />
the magazine and thus any participation is considered<br />
voluntary thus cannot hold responsible<br />
either UnconventionalAthletes.com ltd or its<br />
partners, contributors or anybody or products<br />
featured in this online publication from any<br />
harm or injury that may result from participation.<br />
IMAGE BY J W ATHERTON<br />
INTRO TO ISSUE <strong>12</strong><br />
“The purpose of life is to live it, to taste<br />
experience to the utmost, to reach out<br />
eagerly and without fear for newer and<br />
richer experience.”<br />
Eleanor Roosevelt<br />
Each of our lives are different, we all walk<br />
different paths but sometimes our paths<br />
cross whether this be in person, or through<br />
the similar positive experiences we share.<br />
Building valuable connections that in turn<br />
help us lead a better life, and expand and<br />
live life to find maximum fulfilment. After all,<br />
our experiences are what makes us.<br />
The remarkable athletes in <strong>Issue</strong> <strong>12</strong> serve as<br />
an exclusive band of homo sapiens, some<br />
pushing back the limits that bind us to the<br />
ground, others uniting their bodies and<br />
minds as one, displaying incredible feats of<br />
strength, balance and total body control.<br />
Some thrust their mind and bodies into the<br />
most hostile of conditions and do it to<br />
become a better version of themselves,<br />
calming the mind to deal with the everchanging<br />
modern world. Life is short and<br />
these remarkable people are living it to it’s<br />
superlative, what nature intended.<br />
Gary Hodges, is a master at manipulating<br />
metal objects using his mind-set techniques<br />
and phenomenal grip strength accrued from<br />
years of practice, this would not only help<br />
him to get strong but would benefit him<br />
tremendously with the negative effects of<br />
living with Social Anxiety. Prescription drugs<br />
did not work for him, it was then that he<br />
made it his quest to research alternative<br />
treatment mixed with high -end physical<br />
training, his decision was not to hide from<br />
the problem, but face it head on, creating<br />
new neural pathways for positivity and<br />
confidence, from doing this Gary got his life<br />
back and made him a master of himself and<br />
hope for others.<br />
Amir Badri, Josh Penner, Sasha Digulian and<br />
Seth Morrison share a very similar walk of<br />
life, they are crammed with positivity, defy<br />
gravity, take calculated risks, control their<br />
fear and embrace it, freeing themselves<br />
from the shackles of the contemporary<br />
world. The rules they follow when<br />
participating in their Extreme sport are their<br />
own, through their vast experience they are<br />
able to venture where many wouldn’t. It<br />
takes valour, determination and<br />
extraordinary skills to be even close to their<br />
level.<br />
Stephanie Siraco (and the creators of the 4<br />
Deserts Race) are seekers of using the<br />
body's maximum physical and mental<br />
capacity in the most demanding of<br />
environments. They do this for the love of it<br />
and to truly test what they are capable of,<br />
augmenting their strength of mind to power<br />
the vessel. These people and the people<br />
racing in the 4 Desserts do not give up, they<br />
are true Unconventional Athletes.<br />
Neal Unger reinvented himself at the age of<br />
52 as a professional skateboarder, aligning<br />
himself for balance in life, as well as on his<br />
deck, showing it’s never too late to find a<br />
new passion.<br />
Isa bell a sponsored Calisthenics<br />
professional and competitor, shares her<br />
magnitude of knowledge from her years of<br />
devotion, dedication and passion for her<br />
chosen sport; showing how to perfect<br />
advanced statics. Fine-tuning her muscles to<br />
perform exceptionally as a unit, enabling her<br />
to defy gravity.<br />
Henk Bakker is a regular contributor and<br />
valued team member of Unconventional<br />
Athletes. Not only is Henk as strong as an<br />
ox, he also utilizes his passion of<br />
Unconventional Training by inventing<br />
unique equipment that you won’t find in<br />
your average ‘gym’. Henk strongly believes<br />
in helping others become the best version<br />
of themselves.<br />
Mark Freeman, a former gymnastic<br />
professional shares his knowledge from vast<br />
pragmatism, embracing bodyweight<br />
movements holistically with balance, skill,<br />
strength and a positive mind-set to ascertain<br />
the perfect form. His power moves can be<br />
practiced at home using his step by step<br />
instructions from his own system: The<br />
Freeman technique, a must for any aspiring<br />
gymnast and calisthenic practitioner of<br />
any level.<br />
We look at Rodrigo Lobo Villarroel and<br />
Robert Rauch - two experienced<br />
mountaineering professionals, and a Wing<br />
Suiter Chris Brynes. Even though they were<br />
in different countries, they all shared similar<br />
experiences of being lost on a mountain due<br />
to the unpredictable actions of nature and<br />
the unforgiving terrain. Using their highly<br />
trained skillset, intuition and experience,<br />
they all managed to navigate themselves<br />
back to safety.<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
6
www.unconventionalathletes.com<br />
Power of Body Strength Of Mind.<br />
Nigel John created Unconventional Athletes Magazine as a<br />
resource to educate, challenge and inspire athletes to think<br />
about fitness in new ways. He is partnered with Phantom<br />
Athletics and sponsored by Mass Suit.<br />
Well-known and respected in the unconventional training<br />
community, Nigel developed his own system called High<br />
Octane Training. His program is designed to develop fitness<br />
to an elite level in a very short period of time with multiple<br />
applications. A sponsored Athlete and former British<br />
Commando, Personal Trainer and former professional Muay<br />
Thai Boxer, his knowledge and emphasis on commitment<br />
and integrity help shape his values and the spirit of this<br />
Unconventional Training magazine.<br />
Nigel was able to walk away with just bruised ribs after a<br />
prolonged attack by 4+ males, this was featured on the BBC<br />
News and in the Daily Mail Newspaper.<br />
The athletes featured in Unconventional Athletes Magazine<br />
embrace progressive, pragmatic approaches to fitness based<br />
on real experience. Many have overcome hardships and<br />
serious obstacles and are driven by a passion to reach<br />
personal goals. Coming from diverse backgrounds, these<br />
select, high achieving men and women share their strategies<br />
and stories to contribute to the community of athletes seeking<br />
new ways to develop skills.<br />
In addition to featuring unconventional training methods,<br />
Unconventional Athletes Magazine invents next generation<br />
fitness equipment and also provides information on<br />
specialist training equipment to guide athletes and prevent<br />
them from falling prey to gimmicks or products making<br />
unsubstantiated claims.<br />
Website: http://www.UnconventionalAthletes.Com - Power Of Body Strength Of Mind<br />
Facebook: https://www.facebook.com/UnconventionalAthletes/<br />
Instagram: https://www.instagram.com/unconventionalathletes/<br />
Anyone wishing to contribute ideas, articles or advertisements, please contact our agent at Unconventionalfit@outlook.com<br />
Website: http://www.UnconventionalAthletes.Com<br />
- Power of Body Strength Of Mind<br />
Facebook: https://www.facebook.com/UnconventionalAthletes/<br />
Instagram: https://www.instagram.com/unconventionalAthletes/<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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CONTRIBUTORS<br />
4 DESSERTS BIO<br />
The 4 Deserts Race Series is widely recognized as the most prestigious outdoor footrace<br />
series in the world. The series consists of the Sahara Race (Egypt/Namibia), the Gobi<br />
March (China/Mongolia), the Atacama Crossing (Chile) and The Last Desert (Antarctica).<br />
Competitors in the races traverse 250 kilometres in seven days over rough country<br />
terrain with only a place in a tent and water provided.<br />
Website: https://www.4deserts.com<br />
Facebook: https://www.facebook.com/4Deserts/<br />
Instagram: https://www.instagram.com/4deserts/<br />
AMIR BADRI<br />
NATIONALITY: IRANIAN<br />
A professional stunt man , SAG Award Winner for Outstanding Action Performance in a<br />
motion picture for 007 James Bond Skyfall, and an ex Persian tumbler…<br />
Amir started professional training as a stuntman in March 2008. The stunt organization<br />
and his crazy skillset allowed Amir to enhance the action of cinema, TV series, music<br />
videos, theatre and commercial advertisements.<br />
His skillsets:<br />
First Aid & Safety / Bike Riding / Work At Height / Moto-Cross / Sky Diving / Professional<br />
Rigger / Paragliding / Trampoline / High Fall / Work With Fire / Bungee Jumping / Horse<br />
Riding / Rappelling / Fighting / Snow Boarding / Professional Driving / Skate<br />
Rollerblading / Parkour / Free Running / High Dive / Free Falling / Gymnastics / Swimming<br />
Professional Film Industry Includes:<br />
Bang Bang Stunts 2014<br />
City of Mice 2 Stunt player<br />
Hard Makeup Metropole Head Stunt Rigger 2014<br />
Metropole Assistant stunt coordinator 2014<br />
Bekhatere Pooneh Stunt double: Farhad Aslan 2013<br />
Moordan Be Vaghte Shahrivar Stunt double 2013<br />
KhakoMarjan Stunts 2013<br />
Howze Naghashi Stunt rigger 2013<br />
007 Skyfall Stunts 20<strong>12</strong><br />
Charsoo Stunt performer 20<strong>12</strong><br />
Ghalb-e Yakhi Season 3 Stunt driver – assistant stunt<br />
coordinator 20<strong>12</strong><br />
Sakhteh Iran Stunt driver 20<strong>12</strong><br />
Gasht-e ershad Stunt double 20<strong>12</strong><br />
Kaos örümcek agi Stunts 20<strong>12</strong><br />
At the End of 8th Street Stunts 20<strong>12</strong><br />
Pele Akher Stunt double 20<strong>12</strong><br />
Kalbim 4 Mevsim Bike stunt 20<strong>12</strong><br />
The Maritime Silk Road Stunts 20<strong>12</strong><br />
Jorm Stunt Coordinator – bus driver 2011<br />
Akhlagheto Khoub Kon Stunt rigger 2010<br />
Dokhtare Shahe Parion Assistant stunt coordinator – stunt<br />
performer 2010<br />
Keyfar Stunt driver – stunt performer 2010<br />
Zandegi ba cheshmane base Stunts 2010<br />
The Hunter Assistant stunt coordinator 2010<br />
Pesare Adam Dokhtare Hava Stunts 2010<br />
Tabagheh-ye sevvom Stunt rigger 2010<br />
Theatre:<br />
Khaharane assistant Rigging coordinator 2014<br />
Oedipus Assistant Rigging coordinator 2013<br />
Ghahtie nor assistant rigging coordinator 2013<br />
Woyzec Assistant Rigging coordinator 2013<br />
Shamb eshtebah 2shamb [The Saturday mistaken as<br />
Monday] Stunt Rigger 20<strong>12</strong><br />
Klid 2 Stunt Rigger 2011<br />
Motevalede 61 [Born in 1982] Stunt Rigger 2010<br />
Klid Stunt Rigger 2010<br />
Record Holder:<br />
Record holder for 40 meter jump, while grabbing the<br />
bungee cord without any attachment followed by jumping<br />
and release.<br />
Record holder for the highest height gainer flips vault from<br />
60 meter height inside of the airbag.<br />
Record holder for the back flips vault to the boxes in free<br />
running from 13 meter height in Iran.<br />
Record holder for the hardest bungee jump in Iran, including<br />
3 people from a 40 meter structure.<br />
Record holder for a tandem bungee jumping from a chopper<br />
of 200 meters – equivalent to the height of the Tehran<br />
Azadi’s football Stadium.<br />
Record holder for the gainer flips from the Bungee Jumping<br />
Structure from 40 Meters.<br />
Website : www.amirbadri.com<br />
IMDb : http://m.imdb.com/name/nm4824141/<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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www.unconventionalathletes.com<br />
CONTRIBUTORS<br />
CHRIS BRYNES<br />
NATIONALITY: AUSTRALIAN<br />
Chris Byrnes is 29 years old from Toowoomba, Australia. He has been skydiving for 4<br />
years and has just over 1000 jumps. He has been BASE jumping for a year and a half<br />
and has made over 350 BASE jumps! He is a current member of the Australian<br />
Parachute team and has been competing internationally in wingsuit performance for 3<br />
years. He recently placed 9th in performance at the 2nd FAI Wingsuit World Cup in<br />
Nevada, USA. He placed 1st at the 2017 World BASE Race held in Norway in July 2017.<br />
He also currently holds 1st place in the wingsuit BASE speed race in the ‘King’s<br />
Challenge’ visible on skyderby.ru making him the fastest wingsuit BASE jumper on the<br />
planet. Chris is passionate about all things wingsuiting and is looking forward to a big<br />
year of competition and fun in 2018.<br />
Social Media Handles<br />
www.facebook.com/greenflyingdude<br />
www.youtube.com/greenflyingdude<br />
Instagram: @greenflyingdude<br />
HENK BAKKER<br />
NATIONALITY: DUTCH<br />
Henk is also known as Henkules to his many fans and friends. Known to most, Henk is the<br />
king of unconventional object lifting and strength training, with over 20 years of<br />
experience and is very well respected in the unconventional training community. He<br />
works at the Department of Justice in a Special Response Team to ensure safety against<br />
dangerous detainees. Throughout his career he has utilized different forms of training<br />
such as combat, endurance exercises, and strength training. Henk now works as group<br />
leader/mentor, preparing detainees for their return to society. ‘I have over 20 years<br />
experience in strength training. I try to motivate and inspire people who want to train in<br />
an unconventional way.’<br />
Facebook Henkules' home2gym:<br />
https://www.facebook.com/groups/553936311344546/?fref=ts<br />
STEPHANIE SICARO<br />
NATIONALITY: AMERICAN<br />
Stephanie Keenan grew up on a small, rural farm in Missouri, USA. She attended college<br />
in Florida, competing in triathlons, lifeguard competitions, water polo and other<br />
endurance sports. After her education, Stephanie served 6 years in the US Navy as a<br />
nuclear engineer, serving aboard the aircraft carrier USS Abraham Lincoln. Following<br />
her military career, she became a defense contractor and for 5 years shifted her athletic<br />
focus towards physique competitions. She then quit her job to launch her own online<br />
fitness coaching business.<br />
In 2014, Stephanie started to compete in obstacle course races known as Spartan Races<br />
with her team Charleston Warriors, and will be competing in NBC’s Spartan Ultimate<br />
Team Challenge, airing this year. She began a second coaching business dedicated to<br />
obstacle course training. Stephanie has been featured on the television series Ninja<br />
Warrior and most recently The Broken Skull Challenge with Steve Austin.<br />
Website: www.skfitlife.com<br />
Facebook: www.facebook.com/stephaniekeenanfitlife?fref=ts<br />
Instagram: http://instagram.com/stephaniekeenan<br />
Youtube: http://www.youtube.com/user/stephkeenan<br />
Twitter: https://twitter.com/skfitlife<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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CONTRIBUTORS<br />
ISA BELL<br />
NATIONALITY: GERMAN<br />
Education:<br />
After training in banking, Isa decided to study banking and finance together. She<br />
ultimately worked over 13 years in finance. Recently, she completely changed direction<br />
and is now working for BLACKROLL. The most famous German foam roller company. As<br />
well as being a Sponsored Calisthenics professional and competitor, Isa is also a sales<br />
rep and a certified PT and BLACKROLL trainer.<br />
Awards/Achievements (and dates received):<br />
When Isa was young she won several awards in ping-pong, this developed her hand to<br />
eye coordination to another level.<br />
Participant of the first female world championship in Street workout in Amsterdam in<br />
2014.<br />
Qualified for the second female world championship in Moscow 2015<br />
Beast battle from Bar hunters. Winning female in freestyle 2015<br />
First place in Staten Island Bar crazy/Barjam females freestyle 2015<br />
First place in females freestyle Miami Barstarzz Pull Up Jam 2015<br />
Participated in Ninja Warrior Germany 2016 - this was televised.<br />
Specialized skills/areas of expertise:<br />
Isa loves freestyle but got far more addicted to statics. Her favorite move is the one<br />
arm elbow lever.<br />
Enjoys performing handstands<br />
Specialized in foam rolling and calisthenics group classes.<br />
She trains around 6-8 times a week<br />
Forms of training:<br />
Up to twice a week: A morning Tabata session with her company. Once a week she<br />
focuses just on legs, and another day she focuses on yoga. The rest of the time it's<br />
straight calisthenics. Reps/sets and skill training.<br />
ISA….<br />
‘I was always a sporty person. A couple of years ago I just did fitness and a bit of Crossfit,<br />
but I got bored. Then Barstarzz came into my life and taught me all the stuff around<br />
calisthenics. From day 1, I was totally addicted to that kind of sport. Barstarzz totally<br />
changed my life. I'm traveling a lot, just to see friends all around the world. I've met the<br />
most amazing people since I got into Barstarzz. It's not only to push yourself to the next<br />
physical level, it’s also about the community. We lift each other up, great friendships<br />
are built and it's like one big family.<br />
I try to push myself as hard as possible in my workouts. I got badly injured in 2016, but<br />
this was never going to stop me. A lot of rehab and now I'm back on track. I love doing<br />
group classes with my friends, and also competitions like power competitions and<br />
freestyle comps. The pull up jam in Miami is super fun to compete. I'm not competing<br />
to show that I'm better than someone else, I compete to have fun and push myself. If I<br />
lose the competition, I don't actually lose. I just find out which skills I need to improve<br />
on. I found out that I love crazy stuff like ninja warrior, so I applied a second time for<br />
season two in Germany. Hopefully I can take part. ‘<br />
Instagram: isa_bell_fit<br />
Headstrongtraining<br />
Email address: headstrongtraining@gmx.ch<br />
Phone number:<br />
+49 151 29158136<br />
Facebook: /isa.bell.52056<br />
https://m.facebook.com/Headstrong-Training-557219684469194/<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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CONTRIBUTORS<br />
JOSH PENNER<br />
NATIONALITY : CANADIAN<br />
Born in B.C. in Letellier, Manitoba, Josh Penner is a former pro motocross racer who<br />
carried the No. 1 plate in Manitoba before turning his attention to the freestyle dirt<br />
bike and snowmobile scene. Josh’s skillsets are simply amazing and adrenalin fuelled,<br />
he is one of the most talented Extreme Sports Athletes on the planet.<br />
Penner has performed on his bike at Hay Days in Minnesota, and he’s been featured in<br />
several snowmobiling films. Josh has also been on the Winter X Games.<br />
FACEBOOK: https://www.facebook.com/jpenner70<br />
TWITTER: https://twitter.com/jpenner70?lang=en<br />
INSTAGRAM: https://www.instagram.com/penner70/?hl=en<br />
MARK FREEMAN<br />
NATIONALITY: BRITISH<br />
2009-2014 - Cirque du Soleil Performer/Acrobat<br />
Consistently performed and thrived in the spotlight, executing complex acrobatic<br />
maneuvers,<br />
sequences and dances, routinely in multiple cities across the globe. Always maintained<br />
the artistic<br />
integrity of the show. Performed 8 -10 shows per week in front of thousands of people.<br />
Successfully<br />
traveled and exposed to many multi-cultural settings and people.<br />
2005–2008 – Golden Bear Club Team Gymnastics Coach<br />
2004–2008 – University of California, Berkeley, Men’s Gymnastics Team Member<br />
2001–2004 – Great Britain Senior National Team Member<br />
1996–2001 – Great Britain Junior National Team Member<br />
ACHIEVEMENTS<br />
- Junior European Champion on Still Rings 2002 (Patras, Greece)<br />
- First ever British competitor to receive a gold medal, making gymnastics history<br />
- Competitor in Men’s Artistic World Gymnastics Championships 2002 (Debrecen,<br />
Hungary) and<br />
2003 (Anaheim, USA)<br />
- Full athletic scholarship to UC Berkeley 2004-2008<br />
- Full athletic scholarship offers from Penn State & the University of Michigan, Ann Arbor<br />
- Mountain Pacific Sports Federation Academic Honors 2004-2008<br />
- Contributed to the creation and production of the multi million dollar sensation,<br />
TOTEM with<br />
Cirque du Soleil.<br />
1114 Berkshire Avenue<br />
Brookline, PA 15226<br />
4<strong>12</strong>-694-2713<br />
Email: mark@freemantechnique.com<br />
Website: www.freemantechnique.com<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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CONTRIBUTORS<br />
NEAL UNGER<br />
NATIONALITY : AMERICAN<br />
Neal A. Unger was born in 1957 in Anaheim, California. He remembers enjoying the<br />
Disneyland fireworks from his bedroom window as he was sent to bed every night at<br />
9pm. At the age of five his mother bought him a skateboard. A brain tumour claimed<br />
her life four short years later. Adopted by an older brother, Neal developed his passion<br />
for surfing and skateboarding while living in San Diego, California. He graduated from<br />
Bowness Highschool in Calgary, Alberta, Canada before returning to the California<br />
coast. Having surfed Pavones, Costa Rica and the big island of Hawaii, he practices<br />
regular meditation and believes the human body should remain strong and youthful<br />
into old age. At the age of 56 he is still learning skate tricks. He loves to share what life,<br />
and skateboarding, have taught him so far.<br />
FACEBOOK : https://www.facebook.com/Neal-unger-623751740988008/<br />
YOUTUBE : https://www.youtube.com/user/skatesissypop<br />
INSTAGRAM: https://www.instagram.com/neal_a_unger/?hl=en<br />
ROBERT RAUCH<br />
NATIONALITY: GERMAN<br />
Robert Rauch has 20 years of mountaineering & trekking in the Bolivian Andes and<br />
subtropical amazon under his belt. Robert was born in a small German town and grew<br />
up in Mittenwald, a mountain village near the former Austrian border. At the age of <strong>12</strong><br />
he started to climb in the Alps and when he was 20, he became a passionate free<br />
climber. At the age of 30 he repeated all the difficult rock and ice climbs of the<br />
Bolivian Andes. He added his own, still unrepeated difficult, solo first ascents. He<br />
made the first ascent of the most difficult Andean rock climb together with friends. He<br />
knows more than 150 trekking routes from the Andes to the Amazon and all the<br />
normal routes to the high Bolivian Andes peaks. During long Bolivian rainy seasons, he<br />
has written several books. For more information on Robert’s vast credentials that are<br />
not listed on this bio, please visit his Facebook page by clicking the link below.<br />
Robert also runs a Mountaineering experience for all types of people with his good<br />
friend and student Rodrigo. Together, they are able to use their vast experience and<br />
knowledge of Mountaineering, enabling anyone to go places they wouldn’t think were<br />
possible. Robert makes this a reality, offering the best and safest treks high across the<br />
Andes. For more information please click the link below.<br />
Facebook: @deep.andes.mountaineering<br />
Email: robert.rauch@protonmail.ch<br />
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CONTRIBUTORS<br />
RODRIGO LOBO VILLARROEL<br />
NATIONALITY: BOLIVIAN<br />
Rodrigo is a professional BASE jumper, extreme athlete and professional Mountain<br />
climber. Rodrigo’s vast experience has enabled him to push past nature’s limits with<br />
calculated risks; he credits Mountain climbing skills to his good friend and mentor<br />
Robert Rauch. Rodrigo explores places at altitude that most people wouldn’t dream of<br />
going, together with his mentor Robert they provide safe treks to people from around<br />
the globe, giving the ultimate experience that is on another level of the great outdoors.<br />
For more information on the treks they offer please check the link below<br />
Facebook: https://www.facebook.com/deep.andes.mountaineering/<br />
SASHA DIGIULIAN<br />
NATIONALITY: AMERICAN<br />
Sasha first began climbing at 6 years old, in 1998. She has won the World<br />
Championships for Female Overall, and has placed Silver in the Bouldering World<br />
Championships, as well as Bronze in the Duel. Sasha has been the undefeated Pan-<br />
American Champion 2004 to the present, and she is a three-time US National Champion.<br />
Outdoors, Sasha is the first North American woman to climb the grade 9a, 5.14d,<br />
recognized as one of the hardest sport climbs achieved by a female. Sasha was the third<br />
woman in the world to accomplish this grade. Additionally, she has on sighted multiple<br />
8b+’s, 5.14a’s, ascended ground breaking multi-pitch routes of up to 1000 feet of 8c<br />
climbing, and has accomplished multiple First Ascents and 28 First Female Ascents<br />
around the world, including a First Female Ascent on the North Face of the Eiger.<br />
DiGiulian graduated from Columbia University in New York City, having studied<br />
nonfiction writing and Business. She is on the Board of the Women's Sports Foundation<br />
and serves as a Global Athlete Ambassador for Right to Play, Up2Us Sports, and the<br />
American Alpine Club. She also has served as an Athlete Representative on the board of<br />
the International Federation of Sport Climbing. She has been the recipient of multiple<br />
prestigious awards, including GLAMOUR Magazine's Top College Women of the Year,<br />
2016, the Cutting Edge Athlete Award for 2014 performance, presented by the<br />
American Alpine Club, The Golden Piton Award, and the Arco Rock Legend Award for<br />
Outstanding Achievements in the outdoors.<br />
In addition to climbing, DiGiulian has a column with Outside Magazine and has been a<br />
published writer by other publications, including National Geographic, Rock and Ice,<br />
SELF, Seventeen, and CRAVE. She travels globally for appearances and events, including<br />
public speaking and clinics.<br />
Twitter/Instagram:<br />
@sashadigiulian<br />
Facebook:<br />
facebook.com/sashadigiulian<br />
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CONTRIBUTORS<br />
SETH MORRISON<br />
NATIONALITY: AMERICAN<br />
Seth Morrison Bio Personal Stats: Years skiing: 37. Residing in: CO<br />
Current Sponsors: Hestra Gloves, Oakley Pro Model Goggle<br />
Supporters: Cheetah Factory Racing.<br />
Background: Ski Club Vail 8 years,<br />
Racing at FIS level for 4 years<br />
Ski Events:<br />
Skiers Cup- 2016 Andorra Team Americas.<br />
Skiers Cup- 2015 Zermatt Team Americas, Team Captain.<br />
Skiers Cup- 2014 Zermatt Team Americas, Team Americas win.<br />
Bike Races:<br />
Crested Butte Classic 2016- 5th overall, <strong>12</strong>hr 6min 02sec, 96miles, 18,000ft of climbing.<br />
Grand Traverse 2016- 5th overall Aspen to Crested Butte, CO 5hr <strong>12</strong>min 55sec, 39 Miles,<br />
6763ft of climbing.<br />
Crested Butte Classic 2015- 3rd overall, <strong>12</strong>hr 58min 50sec, 102 Miles, 17,000ft of climbing.<br />
Grand Traverse 2015- 7th overall, Aspen to Crested Butte, CO 5hr 9min 57 sec. 41 Miles,<br />
6800ft of climbing.<br />
Films:<br />
14/15 No Turning Back, Produced by Warren Miller Entertainment (WME).<br />
13/14 Tracing Sky Lines, Produced by Poor Boyz (PBP) and Red Bull Media.<br />
13/14 Ticket to Ride, Produced by WME.<br />
<strong>12</strong>/13 The Dream Factory, produced by Teton Gravity Research (TGR).<br />
11/<strong>12</strong> The Ordinary Skier, Produced by <strong>12</strong>42 Productions.<br />
10/11 Light The Wick, produced by TGR.<br />
09/10 RE:Session, TGR.<br />
08/09 Under The Influence, produced by TGR.<br />
07/08 Lost And Found, TGR.<br />
07/08 Believe, produced by Tanner Hall.<br />
06/07 Ski Porn, produced by PBP.<br />
06/07 Show and Prove, produced by The Bigger Picture.<br />
06/07 Anomaly, produced by TGR.<br />
06/07 Deep Winter, produced by Deep Winter.<br />
06/07 Steep, produced by High Ground Productions.<br />
05/06 Stars, Skis, and Hucks, produced by Chainsaw Productions.<br />
05/06 War, produced by Poor Boyz.<br />
05/06 Higher Ground, produced by Warren Miller Entertainment (WME).<br />
04/05 Yearbook, produced by Matchstick Productions (MSP).<br />
03/04 Focused, produced by MSP.<br />
02/03 Ski Movie 3, “The Frontline”, produced by MSP.<br />
02/03 The Seth Morrison Chronicles, produced by MSP.<br />
02/03 Keep Your Eyes Open, produced by Rough Mix Productions, INC. Distributed by Artisan<br />
Entertainment<br />
02/03 Storm, produced by WME.<br />
01/02 Ski Movie 2, “High Society”, produced by MSP.<br />
01/02 Keep Your Eyes Open, produced by Rough Mix Productions, INC.<br />
01/02 Cold Fusion, produced by WME.<br />
00/01 Ski Movie, produced by MSP.<br />
00/01 The Game, produced by PBP.<br />
99/00 Global Storming, produced MSP.<br />
99/00 13, produced PBP.<br />
98/99 Sick Sense, produced MSP.<br />
98/99 Second Nature (best of MSP), produced by MSP.<br />
97/98 Pura Vida, produced by MSP.<br />
97/98 The Fix, produced by Eric Voake (Loaded Gun Productions).<br />
96/97 Fetish, produced by MSP.<br />
96/97 The Performers, produced by MSP for K2 Skis.<br />
96/97 The Continuum, produced by TGR.<br />
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95/96 The Tribe, produced by MSP.<br />
94/95 The Hedonist, produced by MSP.<br />
93/94 Soul Sessions and Epic Impressions, produced by MSP.<br />
93/94 Black Diamond Rush, Warren Miller Entertainment.<br />
Award Nominations:<br />
2014 Powder Video Awards, Readers Poll- 5th.<br />
2013 Powder Video Awards 2, Readers Poll- 1st.<br />
2013 Powder Video Awards 1, Readers Poll- 2nd.<br />
20<strong>12</strong> Powder Video Awards, Readers Poll- 2nd.<br />
2011 Powder Video Awards, Readers Poll- 2nd.<br />
2010 Powder Video Awards, Readers Poll. Winner!<br />
2010 Powder Video Awards, Line of the Year- Nomination.<br />
2009 Powder Video Awards, Readers Poll- Winner!<br />
2009 Powder Video Awards, Full Throttle- Winner!<br />
2009 Powder Video Awards, Best Natural Air- Winner!<br />
2008 Fri Flyt Prisen- Athlete of the Decade- Winner!<br />
2008 Powder Video Awards, Readers Poll- Winner!<br />
2008 Powder Video Awards, Full Throttle- Nomination.<br />
2007 Powder Video Awards, Readers Poll- Winner!<br />
2007 Powder Video Awards, Best Natural Air “Anomoly”- Winner!<br />
2007 Powder Video Awards, Best Natural Air “Show and Prove”- Nomination.<br />
2006 Powder Video Awards, Best Natural Air “Stars, Skis and Hucks”- Nomination.<br />
2005 Powder Video Awards, Readers Poll- 2nd.<br />
2004 Powder Video Awards, Readers Poll- Winner!<br />
2004 Powder Video Awards, Best Cliff Huck- Nomination.<br />
2003 Powder Video Awards, Readers Poll – Winner!<br />
2003 Powder Video Awards, Best Male Performance- Nomination.<br />
2003 Powder Video Awards, Best Cliff Huck- Nomination.<br />
2003 Powder Video Awards, Full Throttle- Winner!<br />
2003 Powder Video Awards, Worst Avalanche- Winner!<br />
2003 Powder Video Awards, Best Straight-line- Winner with J.T. Holmes!<br />
2003 Powder Video Awards, Worst Slam- Nomination.<br />
2003 Film X-Dance Action Sports, Music, Video Games Awards, Best Stunt/Feat of the Year- Winner!<br />
2002 ESPN Action Sports and Music Awards, Male Skier of the Year- Winner!<br />
2002 ESPN Action Sports and Music Awards, Feat of the Year.<br />
2002 Powder Video Awards, Male Skier of the Year- Winner!<br />
2002 Poachers Freeskiing Awards, Male Skier of the Year- Winner!<br />
2002 Nea Awards 2002, Best Male Freeskier.<br />
2001 Powder Magazine, Male Skier of the Year- Winner!<br />
2001 ESPN Action Sports and Music Awards, Male Skier of the Year.<br />
2001 NEA Awards 2001, Best Male Freeskier.<br />
Hobbies:<br />
Mountain Biking since 1987, 6 years competitive.<br />
Snowmobiling.<br />
sethmorrison.com<br />
Instagram- @sethmorrison36<br />
Twitter- @sethmorrison1<br />
Facebook- https://www.facebook.com/morrisonseth1/<br />
GARY HODGES<br />
NATIONALITY: UNITED KINGDOM<br />
Gary Hodges is an avid Unconventional Athlete from the UK he is an object lifter, metal<br />
manipulator, tree climber - these are a few examples of his skillsets. Gary will use<br />
anything he sees in nature to train with. Gary has many years of experience in<br />
unconventional training and is always willing to learn from other's knowledge.<br />
Gary also uses his unconventional training to manage and eventually beat<br />
his illnesses, which he is having success with!<br />
Facebook: https://www.facebook.com/max.power.758737?fref=ts<br />
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SWEAT, TEARS AND DETERMINATION<br />
THE HARDEST RACE ON THE PLANET!<br />
THE 4 DESERTS<br />
The 4 Deserts Race Series is widely recognized as the most prestigious outdoor footrace series in the world. The series consists<br />
of the Sahara Race (Egypt/Namibia), the Gobi March (China/Mongolia), the Atacama Crossing (Chile) and The Last Desert<br />
(Antarctica). Competitors in the races traverse 250 kilometres in seven days over rough country terrain, with only a place in a<br />
tent and water provided. They are supported by highly qualified staff, all with experience in hiking, marathons and ultramarathons,<br />
and medical teams specializing in wilderness medicine. You have to battle 250 kilometres of treacherous terrain,<br />
while carrying around 2Olbs on your back through extreme heat or cold. The 4 Deserts is a true test of physical and mental<br />
prowess; a force to be respected and reckoned with. Not only does the 4 Desserts race give a high sense of achievement, it<br />
also makes you a better person, putting the mind back in touch with the body - read on to find out why.<br />
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WELCOME TO REALITY:<br />
What would make you want to<br />
run 250 kilometers in a desert?<br />
This is possibly the most<br />
common reaction of friends<br />
and family when someone<br />
decides to run a 4 Deserts<br />
race!<br />
The reasons people take part<br />
in multi-stage races in deserts<br />
around the world vary hugely,<br />
partly because they attract an<br />
immensely varied crowd.<br />
Hong Kong based Briton, Ben<br />
Fox quite rightly points out:<br />
“there is no simple answer”.<br />
When asked to expand on<br />
this, he has a rather more<br />
profound answer “I think it's<br />
important to never live in the<br />
status quo, to never accept a<br />
life of pure comfort and<br />
convenience without ever<br />
discovering what you are really capable of.” These days we live<br />
lives which are too full of comfort and convenience, we<br />
become soft and lazy, we drink too much, eat too much and<br />
complain about our first world problems”. His view is that we<br />
all need to push the limits and suffer discomfort and some pain<br />
to shake up our lives. Ben also wants to instill in his children<br />
that they can strive hard to achieve their goals, and that they<br />
should never give up just because something is a little difficult.<br />
However, as with most of us, Ben Fox will tell those friends and<br />
family who will always label him the crazy one: “why not?” Or<br />
quote the mountaineer George Mallory when asked why he<br />
wanted to try to climb Everest, "Because it's there!"<br />
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UNITING MIND AND BODY<br />
Many of us will resonate with David Cox of the UK who<br />
completed three of the 4 Deserts races since 2010, who says:<br />
‘I love the physical, the mental and the emotional space. It<br />
allows me the time to put things into perspective, to marvel at<br />
this beautiful and amazing planet, and to enjoy the company<br />
of (extra)ordinary people.’ He is right, the races do tend to<br />
turn people into better versions of themselves.<br />
Australia’s James Dean who has been at two of the 4 Deserts<br />
races – with a withdrawal at the first and then successfully<br />
completing the second race four years later, says: ‘for me,<br />
doing a multi-stage ultra was my own Olympics. Growing up,<br />
I had dreams of becoming an Olympian, but life got in the way.<br />
Being out in the desert, pushing my body beyond its limits<br />
after months of training gave me a real sense of achievement.’<br />
There’s no denying, 250 kilometers / 155 miles is a long way<br />
to run. Add to that a desert terrain, with soft sand, the<br />
occasional dune, extremes of temperature and 9kg / 20lb on<br />
your back, it can seem the ultimate challenge. Some<br />
competitors have completed a 10 km marathon, maybe even<br />
100km, and want to take the next step. It might come from a<br />
desire to beat a time, or set a record.<br />
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SETTING THE RECORD:<br />
In Canadian brothers Eric and Paul Chan’s<br />
case, it was for two reasons. They wanted to<br />
set a record, and doing something<br />
extraordinary helped their aim to raise<br />
thousands for the Rainforest Trust charity.<br />
They completed their year-long quest to<br />
break a world record for most number of<br />
desert races run in a year.<br />
Jax Mariash from the United States trained<br />
hard to become the first woman to complete<br />
the 4 Deserts Grand Slam PLUS - all 4<br />
Deserts Race PLUS, the RacingThePlanet<br />
Ultra-marathon in one year and was also<br />
crowned the 4 Deserts female champion of<br />
2016.<br />
BECOMING A BETTER YOU<br />
Alex Chapman from England, who has<br />
completed three races, says he was inspired<br />
by others, said: ‘some of my friends did a 4<br />
Deserts race and they stopped being "those<br />
fat middle-aged blokes down the pub" to<br />
being “those guys.” I wanted to be one of “those guys” too.’<br />
I agree. After completing my first race I entered a second 4<br />
Deserts race because I wanted that same feeling back. I lost<br />
weight, had a positive outlook, life seemed easier somehow.<br />
Running a 4 Deserts race is a great way to set a milestone in<br />
your life. Many people, including Jonathan Wilkes, have<br />
treated themselves and entered a race on a ‘significant’<br />
birthday.The plan is often hatched in a moment of madness, or<br />
perhaps as the result of a bet, normally after a bottle of wine<br />
or two. But that’s often all the inspiration that’s needed and<br />
training starts when the hangover has had time to dissipate.<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
There is also the question of “can I do it?” There have been<br />
blind competitors, 70 year olds, 20 year olds, a team carrying<br />
a full rhino outfit and a man with one leg – of course you can<br />
do it! Ultimately, anyone can complete a 4 Deserts race; you<br />
just have to want to. Sometimes you need to look past the<br />
250km and know that the 4 Deserts races take you to stunning<br />
places, to achieve something amazing and new, with some of<br />
the best people you will ever meet.<br />
No matter what the reason, it’s a great challenge to overcome.<br />
To paraphrase Sir Edmund Hillary: ‘it’s not the desert we<br />
conquer, but ourselves.’<br />
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WILL THE REAL<br />
JAMES BOND<br />
PLEASE FALL DOWN?<br />
HOW DID A TEENAGER<br />
PRACTICING PARKOUR IN<br />
TEHRAN BECOME A TOP<br />
STUNTMAN WORKING IN<br />
HOLLYWOOD MOVIES?<br />
FUELED BY A LOVE FOR<br />
EXCITEMENT, AMIR BADRI<br />
HAS WORKED HARD AT<br />
CRASHING CARS, FALLING<br />
FROM BUILDINGS, FIGHTING<br />
FURIOUS FOES AND<br />
BREAKING WORLD RECORDS<br />
– THEN WALKING AWAY<br />
WITH A SMILE.<br />
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How did you get into stunt work, Amir?<br />
I started sport training when I was 16. I<br />
watched a movie called District B-13<br />
with David Bell and I loved it. That movie<br />
led me to do research online and I<br />
discovered parkour. Every day after<br />
school I went to the park with my friends<br />
to practice. I’d watch David Bell’s video<br />
clips online – stopping and starting it to<br />
see what I should do. I tried to do the<br />
same vaults that I<br />
witnessed. I also<br />
would watch like a 1<br />
minute section of a<br />
stunt for a week and<br />
try to learn it myself<br />
because there<br />
weren’t any pro<br />
schools back then<br />
to learn the trade.<br />
I REALIZED THAT I LIKED<br />
TO DO EXTREME THINGS<br />
LIKE FREE FALL,<br />
SO MY PASSION CHANGED<br />
FROM PARKOUR TO STUNTS.<br />
Later, my parkour friends and I met a<br />
stunt team at that park and the crew<br />
asked if we wanted to train with them.<br />
At first my friends went 3 days a week to<br />
train, but I didn’t find it exciting in the<br />
beginning, so I’d only go occasionally.<br />
But after about 6 months, step-by-step,<br />
I started to really enjoy the stunts. I<br />
realized that I liked to do extreme things<br />
like free fall, so my passion changed from<br />
parkour to performing stunts. After 2<br />
years, all of my friends went back to<br />
parkour. I then started doing very small<br />
stunts for movies. That was back in 2007.<br />
What types of stunts do you typically do?<br />
I’ve done a lot of car tumbling, bike stunts,<br />
bus stunt driving, fighting, falling and so<br />
many other dangerous things. I did my<br />
first tumble in a car at 18 – a 2 ½ tumble<br />
in a very old car for an Iranian movie, and<br />
I was happy when I finished it. Then a<br />
man in Turkey saw me online and invited<br />
me to film a movie there called KAOS. I<br />
did some car tumbling in that film too.<br />
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BEING ABLE TO OVERCOME<br />
FEAR AND PERFORM ALL<br />
OF THE “SCARY STUFF” MAINLY<br />
COMES DOWN TO TRUSTING<br />
THE EQUIPMENT.<br />
https://drive.google.com/file/d/0B6Vk6<br />
Pmp59I_cEhKXzJXekNnWG8/view?usp<br />
=drive_web<br />
But I also discovered bungee jumping<br />
online and did a gainer flip on my first<br />
jump. It’s my favorite vault and it’s my<br />
signature move. After that I got more<br />
and more invitations to be in movies.<br />
What do you consider to be the most<br />
dangerous stunt you’ve performed?<br />
I think the most dangerous stunt was<br />
when I jumped off of a 40 meter<br />
structure with a bungee cord in my<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
hands with no<br />
back-up harness.<br />
When I touched<br />
the ground I let go<br />
of the cord and<br />
landed, standing<br />
upright. I practiced<br />
a lot with the backup<br />
harness, but I<br />
only did it once<br />
without the<br />
harness back-up.<br />
What are some of the safety measures<br />
taken when tumbling a car?<br />
When we want to tumble a car we will<br />
make a pipe roll bar inside of the car by<br />
welding it together. We construct an<br />
entire cage inside of the car to sit in,<br />
and make sure that the roof is secured<br />
so it doesn’t come off. We also have a<br />
special seat that covers the body and<br />
head of the driver to prevent too much<br />
shaking and shock and we have a<br />
special helmet that attaches to the seat<br />
and also a neck protector. We use full<br />
body anti-fire suits and some hard<br />
shoulder, chest and knee pads. There’s<br />
a 5-part seat belt, and a cutter is kept<br />
in the car in case of an emergency. This<br />
is to ensure that the driver can get out<br />
of the car if the belt locks. Once the<br />
stunt is over, the driver needs to get out<br />
of the car as soon as possible. We only<br />
use a small amount of fuel in case of a<br />
fire - to prevent feeding it.<br />
You worked in over 30 Iranian movies as<br />
well as Hollywood blockbusters, and at<br />
least 2 international movies annually.<br />
Which movie was your favorite?<br />
I loved 007 James Bond “Skyfall”<br />
because I met so many professional<br />
stunt people and great stunt<br />
coordinators like Gary Powell. I got to<br />
work with the amazing British team who<br />
rigged, coordinated and executed the<br />
stunts. I could barely believe that they<br />
asked me because they have so many<br />
professional stuntmen, but they sent me<br />
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to Turkey to film stunts for that movie. I<br />
worked 3 months on that and it was the<br />
best time of my life! The stunt crew were<br />
such good, friendly guys and the<br />
community is amazing, as they all help<br />
each other. I actually cried during the last<br />
days, knowing our work would end soon.<br />
What stunts do you enjoy performing the<br />
most?<br />
Free fall is my favorite. I did a gainer flip<br />
from 60 meters in 2014 at a Russian stunt<br />
festival. I also love the rigging of stunts<br />
which includes a lot of wire working. I<br />
enjoyed working on the falling sequence<br />
in Skyfall when James Bond gets shot, in<br />
the dramatic opening scene while on a<br />
train. (insert the link to - YouTube: Skyfall<br />
– Opening Scene:Train Fight with<br />
Digger…it’s awesome!)<br />
Diz Sharpe was the head rigging<br />
coordinator. Doing the work behind the<br />
scenes, the planning and thinking behind<br />
it all. Incorporating all of the safety<br />
measures takes a lot of the danger out<br />
of all the dramatic things you see. It<br />
takes a lot of team work to arrange, and<br />
to be able to trust the equipment. We<br />
love our lives and we care about being<br />
safe and healthy!<br />
Stunt work must be mentally taxing. How<br />
do you manage this challenge?<br />
People ask me, “Why aren’t you<br />
scared?” I answer: “Who said I’m not<br />
scared?!” You need to have incredible<br />
control of your mind, but you also need<br />
to relax and contribute calmness to the<br />
crew. The mind’s ability is more important<br />
than the ability of the body. Being able<br />
to overcome fear and perform all of the<br />
“scary stuff” mainly comes down to<br />
trusting the equipment. Equipment is<br />
70% of the equation. Of course you need<br />
to have athletic ability and an intelligent<br />
coordinator to plan things perfectly too.<br />
What would be the first step for someone<br />
looking to become a stuntman?<br />
First you need to have a passion to want<br />
to do it! It’s hard work and sometimes we<br />
work too much, getting only like 3 hours<br />
of sleep a day. You need to train hard<br />
and make your body and mind ready.<br />
You need to believe in yourself, that you<br />
can do whatever you want. I believe that<br />
talking about it isn’t enough, you need<br />
to start doing. I would also recommend<br />
a new book by Andy Armstrong that<br />
helps stunt people by showing the<br />
sequences step-by-step.<br />
If you love your job, the work is easier.<br />
Love will make the hardest of things<br />
seem easier. I really enjoy when I’m<br />
working. The toughest times for me are<br />
when I have nothing to do!<br />
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S OCIAL␣ANXIETY<br />
by Unconventional Athlete, Gary Hodges.<br />
EARLY LIFE<br />
I have suffered from social anxiety since<br />
my teenage years, which seems to have<br />
started around the age of 16 when I left<br />
school and began college. I remember<br />
the fear rising in my chest as I left the<br />
house early each morning. As a child, I<br />
never even considered the thoughts of<br />
others, but during this period in my life<br />
– I was fully aware of every person<br />
around me. To describe the feeling, it<br />
felt as if I was an actor in a pantomime<br />
and everyone else was watching me,<br />
and I had forgotten my lines. I felt like<br />
every move and every thought that I<br />
made was being closely scrutinized and<br />
mocked. Walking into a new place was<br />
hell – the paranoia ate at me. Why were<br />
they all staring at me? These feelings left<br />
me tired and beat down by the end of<br />
each day.<br />
I had started exercising at about the age<br />
of <strong>12</strong>, performing push ups daily along<br />
with other movements, but during the<br />
time that social anxiety reared its ugly<br />
head, I turned to exercise even more.<br />
This helped with my feelings of<br />
inferiority and I started to feel better<br />
about the way I looked. I quit college<br />
because the subject that I had chosen<br />
was far too demanding and it was<br />
unbearable when coupled with the<br />
social anxiety that I was feeling. A few<br />
years later, during a retail job, I got very<br />
ill and lost everything that I had worked<br />
for physically. I have spoken in detail<br />
about this period in my life in a previous<br />
article. The illness plus my social anxiety<br />
made going to work very difficult and I<br />
ended up only working weekends for 4<br />
years. I got made redundant and<br />
although this meant I could hide away in<br />
my house, it made my feelings of<br />
inferiority ten times stronger.<br />
After being made redundant, I failed for<br />
a long time to find the courage to get a<br />
new job and I ended up feeling<br />
completely useless. Around this time in<br />
my life, I found my soulmate, and even<br />
though I felt more confident around her,<br />
I still struggled with self-doubt and the<br />
feelings of everybody staring at me. I<br />
would burn red with embarrassment<br />
whenever I spoke to somebody and my<br />
heart would feel like it was bursting out<br />
of my chest. My partner had two<br />
children and being around my new<br />
family made things slightly easier, giving<br />
me a purpose and taking my mind off<br />
some of the suffering. I then had a child<br />
of my own and I remember trying as<br />
hard as possible to hide this “weakness”<br />
from him, fearing that it would affect him<br />
negatively. The social anxiety was so<br />
intense that I blame those destructive<br />
thoughts and feelings for having very<br />
few memories of my past.<br />
ENTER PHENIBUT<br />
After many more years of suffering and<br />
after failing to find relief with<br />
prescription drugs, I stumbled across a<br />
website promoting something called<br />
Nootropics and after reading extremely<br />
positive reviews, I decided to try an<br />
anxiolytic called Phenibut. Apparently, it<br />
was used for Russian astronauts to<br />
reduce anxiety during space travel. The<br />
powder arrived and I mixed it into a<br />
cooled coffee first thing in the morning<br />
on an empty stomach. I skipped<br />
breakfast that day because I heard it was<br />
more effective on an empty stomach<br />
and I went about my day like normal. No<br />
change in my anxiety was noted,<br />
however (yet).<br />
I continued to use this product for two<br />
days in a row and then took two days off.<br />
I cannot remember which day into the<br />
cycle that I noticed exactly, but<br />
something had changed in me. Phenibut<br />
did not give me the confidence to open<br />
up or make me feel like I could take on<br />
the world, but when I did find myself in<br />
a situation which would’ve previously<br />
made my heart beat fast and make my<br />
face burn bright red, I felt relaxed and<br />
the symptoms of embarrassment did not<br />
arise. Was this a fluke, or was this the<br />
nootropic working? I tried different<br />
scenarios which would’ve triggered a<br />
response…<br />
…nothing. I felt fine. No feelings of<br />
doom and I was no longer feeling that<br />
I wanted to melt through the floor to<br />
escape common, everyday situations. I<br />
was volunteering at my local school to<br />
try to build up my confidence and start<br />
rebuilding some social skills and things<br />
were starting to feel a lot more natural<br />
to me. I stopped drinking large<br />
amounts of alcohol which I had relied<br />
on for temporary relief for many years.<br />
This was partly because alcohol and<br />
Phenibut does not mix well, but also<br />
because I no longer needed it for an<br />
escape.<br />
BUILDING CONFIDENCE FROM THE<br />
GROUND UP<br />
I started to make YouTube videos of<br />
some of my intense training sessions,<br />
and the reception that I received from<br />
people around the world helped to<br />
bolster my confidence. I am not afraid to<br />
admit that I was feeding off of the<br />
comments and attention and I was using<br />
it like a tool to increase my self-belief. I<br />
think most people do this without even<br />
thinking, and some refuse to admit it.<br />
One of the things that Phenibut has<br />
allowed me to do, is be brutally honest<br />
and see things for how they really are. I<br />
no longer need other people’s opinions<br />
to feel good about myself (although it is<br />
nice to get feedback and inspire people)<br />
and I no longer fear people in positions<br />
of authority. I can now happily go into<br />
job interviews or situations that<br />
would’ve previously destroyed me. I now<br />
feel that I strength train for a very<br />
different reason, I do it for fun and for<br />
the ability to protect the people that I<br />
love. I am happy with who I am, I no<br />
longer hate stepping outside and I fear<br />
nobody. Also, I no longer rely on<br />
Phenibut, I use it occasionally as a top-<br />
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up when situations get very severe. It<br />
allowed me to change mentally, not just<br />
merely cover up and mask my condition.<br />
I partly owe Phenibut my life, who knows<br />
where I would’ve been right now if it<br />
wasn’t for this huge overhaul of my<br />
mental state?<br />
WHERE TO GET IT<br />
Phenibut used to be widely available in<br />
the UK, but for a while it disappeared.<br />
Lucky enough, I got what I needed from<br />
it before that happened. Although I am<br />
able to integrate and feel “normal”,<br />
there are still obviously times in my life<br />
which are highly stressful, and that<br />
feeling of a complete release is<br />
required. This is why I was over-themoon<br />
when I noticed that a product<br />
called Z-<strong>12</strong> by Biotest existed in the<br />
UK. It is mixed with Theanine and 5-<br />
HTP which are also strong anxiolytic<br />
compounds. It is mainly marketed as a<br />
sleep aid and I imagine it is very good<br />
for this, but I personally take two<br />
capsules on an empty stomach first<br />
thing in the morning.<br />
I am only a few days into my<br />
supplementation but I can already feel its<br />
effects. I am going through a very rough<br />
situation in my life right now so it has<br />
come at a perfect time – just giving me<br />
the boost that I need. I am not affiliated<br />
with Biotest in any way so I have nothing<br />
to gain other than being able to help<br />
others like me. The price is extremely<br />
reasonable for what the product delivers<br />
– I personally feel that you can’t put a<br />
price on your own mental health. Also,<br />
the capsules and packaging is superb.<br />
There are no nasty, unnecessary<br />
ingredients added to the mix.<br />
I know that if you are suffering from<br />
social anxiety then you feel helpless and<br />
have lost faith in ever feeling<br />
comfortable… but there is a way out.<br />
Phenibut will make the journey to<br />
confidence a lot more bearable and<br />
successful.<br />
You can find this product at: www.biotest.co.uk<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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THE YOKE<br />
A carrying pole, also called a shoulder pole or a milkmaid's<br />
yoke, is a yoke of wood used by people to carry a load. This<br />
piece of equipment is used in one of two basic ways:<br />
- A single person balances the yoke over one shoulder, with<br />
an evenly distributed load being suspended from each end.<br />
- A single person balancing the yoke upon both shoulders,<br />
with the load suspended from each end of the yoke.<br />
The basic western design is a wooden yoke. From each end of<br />
the yoke, a load of equal mass is suspended. The load may be<br />
a basket of goods, pail of milk, water or other liquid,<br />
suspended on rope.<br />
The Western milkmaids wore the device by balancing the<br />
yoke upon both shoulders.<br />
This method of transfer is now being used in various<br />
disciplines in the fitness industry.<br />
For example: with strongman competitions, crossfit or by<br />
unconventional athletes like myself, of course it is adapted to<br />
carry heavier weights.<br />
I'm going to show you that you can use the Yoke for different<br />
exercises in a variety of different ways, and I am going to show<br />
you how to make a Yoke yourself.<br />
HOW TO BUILD YOUR OWN YOKE!<br />
First you have to find a tree trunk at<br />
about 200cm in length, with a diameter<br />
of about 15cm. Then you will need the<br />
following materials;<br />
- Two round iron brackets (diameter<br />
15cm) especially for swings. You can find<br />
them in a hardware store or construction<br />
market.<br />
- Handsaw, hammer and an adjustable<br />
wrench<br />
- Rope<br />
- Iron staples to nail the rope<br />
- Carabiner hooks (stainless steel)<br />
- Two tensioning straps<br />
- Sandpaper<br />
The first thing you are going to do is saw<br />
through both sides of the trunk (Take off<br />
about 10 cm) so you have two smooth<br />
ends on the trunk. Then you must sand<br />
down the trunk to remove the splinters<br />
and disparities as much as possible.<br />
Then attach the iron brackets to the two<br />
ends of the trunk, use the hammer and<br />
wrench as a tool to attach the iron<br />
brackets.<br />
The next step is to wrap the rope tightly<br />
around the trunk and use iron staples to<br />
tighten the rope. (See picture)<br />
Make a 50cm long rope braid and use it<br />
to make a handle in the middle of the<br />
Yoke.<br />
Attach the tensioning straps to the<br />
carabiner hooks and attach an equal<br />
weight to each side of the Yoke. Now<br />
your Yoke is ready to use.<br />
Now I’m going to show you different<br />
exercises you can do with the Yoke that<br />
you have just made!<br />
THE YOKE-WALK<br />
Grab the yoke and put it up on your<br />
shoulders, then you place both hands<br />
under the Yoke as you would a squat bar.<br />
Now, tighten your abs and squeeze your<br />
shoulder blades together to keep your<br />
upper back tight, and then press up into<br />
the yoke as if you were trying to press it<br />
overhead.<br />
Then stand up straight and start walking<br />
and take small, fast steps, this will help<br />
you with staying tight and avoiding<br />
unwanted movement of the Yoke.<br />
If you are a beginner with the Yoke Walk<br />
then try to use a load of twice your body<br />
weight.<br />
- Heavy + short distance + low volume<br />
(10-15m)<br />
- Mid weight + mid distance + mid<br />
volume (20-30m)<br />
- Light + long distance + mid volume<br />
(40-60m)<br />
YOKE-WALK TRAINING WILL MAINLY<br />
TARGET::<br />
- Your upper back<br />
- Your glutes, hamstrings, and lower<br />
back<br />
- Your legs<br />
- Your hips<br />
- Your abs<br />
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lower the weight in four seconds to your<br />
mid-chest and press up in four seconds<br />
until you have locked your elbows.<br />
This way of training forces your muscles<br />
to work even harder!<br />
THE YOKE BENCH-PRESS<br />
Bench-pressing with a Yoke is no Joke!<br />
Put all your chest muscles to work with<br />
the Yoke bench-press.<br />
Because of the wobbling weight hanging<br />
on the yoke, your muscles need to work<br />
harder to balance the weight. This<br />
causes more muscle activity during this<br />
exercise and that is conducive to muscle<br />
growth.<br />
The performance of this exercise is the<br />
same as the standard bench-press.<br />
Grab the Yoke with both hands and lay<br />
down horizontally on a bench or log with<br />
your feet on the floor. Then put the yoke<br />
on your mid-chest, with your arms at an<br />
angle of ninety degrees. Press the yoke<br />
up until you’ve locked your elbows,<br />
keeping your butt on the bench or log.<br />
Make 4 sets of twelve repetitions. Do the<br />
four count rule, this means that you<br />
THE ZERCHER SQUAT WITH A YOKE<br />
The Zercher Squat is an outstanding<br />
exercise for developing greater core,<br />
back, and leg strength, and is therefore<br />
one exercise that should definitely be<br />
incorporated into your training regimen<br />
at some point.<br />
Unlike traditional back squats, there is<br />
minimal compression on the spine with<br />
the Zercher squat, due to the position of<br />
the barbell. When performing the<br />
movement, it is much easier to maintain<br />
an upright posture, which allows for a<br />
greater squat depth.<br />
The Zercher squat is also a solid exercise<br />
for glutes and hamstrings, as it activates<br />
these muscles much more than<br />
traditional back or front squats.<br />
- Extend your forearms out in front of<br />
your body (bent at elbows) and place<br />
the Yoke on top of your arm near the<br />
crook of your elbow.<br />
- Position your legs using a shoulder<br />
width, medium stance with the toes<br />
slightly pointed out.<br />
- Begin to lower the Yoke by bending<br />
the knees - maintain a straight<br />
posture with your head up.<br />
- Continue down until the angle<br />
between the upper leg and the<br />
calves becomes slightly less than 90-<br />
degrees.<br />
- Return to the starting position.<br />
THE OVERHEAD YOKE-PRESS<br />
Proper Overhead Yoke-press form<br />
starts by standing with the Yoke on<br />
your shoulders. Press the Yoke over<br />
your head until your elbows are locked.<br />
Don’t use your legs, keep them<br />
straight. Lower the Yoke to your<br />
shoulders and repeat. Also in this<br />
exercise it is heavier because of the<br />
wobbling weight hanging on the yoke,<br />
your shoulder muscles need to work<br />
harder to balance the weight.<br />
MUSCLES WORKED<br />
The Overhead Press works your whole<br />
body. Your shoulders and arms are the<br />
prime movers to press the weight over<br />
your head. But everything between the<br />
floor and your shoulders must stay tight<br />
to balance you and the Yoke. This makes<br />
the Overhead Press a full body exercise<br />
that works several muscles at the same<br />
time with heavy weights. Here are all the<br />
main muscles the Overhead Press works:<br />
- Shoulders - Abs<br />
- Arms - Legs<br />
- Trap<br />
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SOLID<br />
SHOULDERS<br />
AND A CULTIVATED CORE<br />
LEARN THE HUMAN FLAG QUICKLY<br />
AND CORRECTLY WITH CALISTHENICS PRO, ISA BELL!<br />
The human flag is a pretty impressive exercise. It doesn´t just<br />
look cool. If you`re able to flag, you can get some pretty<br />
impressive vacation pictures!<br />
But before you go out and try to do a human flag, please make<br />
sure you read this. There are some points, which you should<br />
consider to prevent injuries!<br />
Lots of people think that you just need insane amounts of core<br />
strength to hold a proper flag, but that´s not the truth. Most<br />
of the strength needs to come from your shoulders. You<br />
obviously need good core strength too though, as you don´t<br />
want to hang on the pole like a banana! So please continue<br />
working on your core strength. My personal advice for a<br />
decent, strong core: Static holds like the plank, front lever<br />
progressions, hanging leg raises, hanging L-sit kick outs and<br />
hanging L-sit holds.<br />
outwards and grab the bar. Your palm points upwards to get<br />
a nice external rotation in your shoulder. If you grab upwards<br />
with the other hand you´ll rotate your shoulders inwards to<br />
open your shoulders and get a tight shoulder strap. Your palm<br />
is facing downwards. With both of your arms you should form<br />
an angle, which is around 90 degrees. If you grab wider or<br />
closer it makes it a lot harder or nearly impossible to hold a<br />
flag. Push with your lower arm and pull with your upper arm.<br />
The principle with a regular straight pole is the same. First you<br />
place your lower arm and rotate the shoulders outwards. Your<br />
biceps point upwards, the thumb is pointing downwards. Your<br />
upper arm rotates inwards and your biceps point downwards.<br />
Your upper thumb also points downwards.<br />
Make sure that both arms are always straight and locked out!<br />
CORRECT HAND POSITION<br />
Hand position on wall bars: Stand next to the wall bars. Leave<br />
your arms hanging loose next to your body. Turn one hand<br />
PROGRESSIONS<br />
Nobody`s perfect, especially at first... right? To be able to hold<br />
a proper flag you can practice with some great beginner<br />
progressions.<br />
First, it´s always easier to practice the flag if you rotate your<br />
upper body outwards, so that your belly button points towards<br />
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the sky. Your goal is to hold the flag straight and parallel to the<br />
floor. A good way to start is to bring your body in a horizontal<br />
position. So kick up and bring your legs and butt up. If you´re<br />
not able to kick up, you also can climb up the wall bars. From<br />
that position you can let your body down slowly.<br />
PROGRESSION 1: TUCKED FLAG<br />
You keep your legs and knees tucked in. Start from the top and<br />
let down your body slowly. Hold it at the lowest point you can<br />
hold it for a couple of seconds. If you feel comfortable with<br />
the tucked in flag, you can let your knees out more to make a<br />
45 degree angle in your hip. Hold this as long as possible, too.<br />
PROGRESSION 2: ONE LEG FLAG:<br />
You keep your upper leg tucked in and the lower leg straight.<br />
Start from the top and let your body down slowly. Hold it at the<br />
lowest point you can hold it for a couple of seconds. You also<br />
can switch legs or do a “walking flag“ to the point where you<br />
can hold the one leg flag for a couple of seconds.<br />
PROGRESSION 3: STRADDLE FLAG<br />
Spreads both legs and start from the top and let yourself come<br />
down a bit. Hold it at the lowest point you can hold it for a<br />
couple of seconds.<br />
PROGRESSION 4: THE HOOK<br />
You start from the bottom. Grab the human flag position with<br />
your hands. Make sure you pull with your upper arm and press<br />
with your lower arm. Tuck your legs in and hold that hooked<br />
position as long as you can.<br />
PROGRESSION 5: WAVING:<br />
Start like progression 4 and keep your legs straight. Now try to<br />
wave your body up and down. Be careful. This might be super<br />
intense for your serratus anterior.<br />
TIP:<br />
Get yourself a foam roller and a ball (special foam roller ball or<br />
lacrosse ball). Make sure you foam-roll your upper body, lats<br />
and shoulders approximately 3 times a week. Also treat your<br />
shoulder and chest muscles with a myofascial self treatment<br />
(just Google it for some advice or go on blackroll.com)<br />
Continue your strength and mobility workout and don´t work<br />
on the flag progressions more than twice a week. Patience is<br />
key. It took me quite a while to hold a flag, but once you get<br />
your butt up and get a feeling for pressing up your body, you<br />
will see that you´ll make good progress.<br />
Advice: If you feel any pain in your shoulder or elbow - stop the<br />
exercise. Make sure you give especially your shoulders a good<br />
rest. We don´t want to get injured! Warm up with arm circles,<br />
scapular press, chest openers and spine rotations.<br />
For sure, you have a stronger arm and a favorite side for<br />
practicing the flag, but make sure you practice it on both sides.<br />
We don´t want to get any imbalances!<br />
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LIVING LIFE<br />
ON THE EDGE<br />
INTERVIEW WITH THE X GAMES PRO SNOWMOBILE AND MOTOCROSS<br />
ADRENALIN DEVOTEE, JOSH PENNER<br />
Can you give us a brief background on<br />
yourself and your past and present<br />
skillsets?<br />
I grew up on a grain farm in Letellier, MB<br />
Canada. I started racing motocross<br />
when I was 11 and won 7 provincial<br />
championships in my amateur career<br />
and also won a professional provincial<br />
championship. I then moved to the pro<br />
ranks in 2011. Motocross has taught me<br />
about physical fitness and the<br />
importance of staying healthy, flexible<br />
and strong and filling your<br />
body with proper,<br />
wholesome foods. I<br />
moved to freestyle 2 years<br />
ago and realized that<br />
motocross had a great<br />
carry-over to this sport as<br />
well.<br />
I am very self-motivated<br />
and I always strive to<br />
progress. If I am not<br />
getting better I am not<br />
happy!<br />
Have you had many<br />
injuries or obstacles during<br />
your career?<br />
I have had knee injuries, a<br />
torn medial collateral<br />
ligament (MCL) and<br />
anterior cruciate ligament<br />
(ACL) and I am currently<br />
riding with a torn MCL in<br />
my right knee. CTI Knee<br />
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braces help me cope with this, with their<br />
top of the line braces. I have had many<br />
concussions and other injuries such as<br />
compounded fractures in my spine and<br />
a torn rotator cuff in my shoulder,<br />
resulting in a shoulder reconstruction,<br />
but it’s all part of the sport and this<br />
lifestyle.<br />
How often do you have to train to keep<br />
yourself on top of the game?<br />
When I am home I try and workout<br />
whenever I’m not riding – I try to keep it<br />
balanced and not wear myself out<br />
though. I usually do full body workouts<br />
focusing on all my muscle groups and<br />
long endurance cardio as well as<br />
occasional high intensity training.<br />
Tell us about Motocross for those who<br />
don’t know what it is and what it entails,<br />
how it is scored and how you need to be<br />
super skilled!!<br />
Whoever finishes first wins! Haha. It’s<br />
ranked one of the toughest sports in the<br />
world along with soccer, give it a try and<br />
you’ll see! People just think it’s just<br />
twisting the throttle and sitting down –<br />
but there is much more to it than that!<br />
Haha.<br />
What are the main tricks on the<br />
Snowmobiles?<br />
The main tricks that can be performed<br />
on a snowmobile is the Backflip, Backflip<br />
Heel Kicker and the Backflip Indy.<br />
What are the X Games and what is the<br />
most risky trick you have pulled off?<br />
The X Games are the Olympics for<br />
extreme sports and I compete in<br />
freestyle on the Snowmobile. The<br />
Backflip is probably not the hardest trick<br />
but it is risky, especially with the different<br />
backflip variations. I had my first Backflip<br />
crash at the X Games, which was a close<br />
one, haha!<br />
How do you work out where to take off<br />
and where to land safely?!<br />
That’s all muscle memory, practice and<br />
mental judgement. Frequent practice<br />
makes all the difference on your<br />
successful judgement.<br />
What’s harder to manoeuvre and do<br />
tricks on, the Snow mobile or the Bike?<br />
I'd say the bike is harder, they are lighter<br />
and far easier to move around in the air<br />
and lose stability. The Snowmobile,<br />
however, is heavier and much more<br />
stable in the air.<br />
What are your plans for the future??<br />
My plans are extremely simple! They<br />
are to just keep pushing myself past<br />
my limits and to continue getting<br />
better and better at what I do!<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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APPROACHING<br />
BODYWEIGHT TRAINING<br />
ONE OF THE BIGGEST THINGS THAT WILL WITH MAKE OR BREAK YOU IN BODYWEIGHT TRAINING,<br />
IS YOUR ATTITUDE. THOSE WHO DWELL ON THE NEGATIVE WILL INEVITABLY<br />
GET BOGGED DOWN BY IT, BUT THOSE WHO CHOOSE TO FOCUS ON THE POSITIVE,<br />
WILL ONLY GO FROM STRENGTH TO STRENGTH!<br />
I have been involved in bodyweight training for over 20 years.<br />
From attaining global success representing Great Britain as an<br />
elite international gymnast, or performing as an acrobat for<br />
‘Cirque du Soleil’, to using the tools it has given me to<br />
approach everyday life.<br />
From day one it has been my passion and it has paved an<br />
unconventional, yet very fulfilling life for me so far. I attribute<br />
a lot of my successes in life, whether it be inside or outside<br />
the gym, to gymnastics. It is a part of who I am and how I<br />
approach life.<br />
My father, who is a massive inspiration to me, said to me once<br />
when I was young:<br />
“Follow your heart and do what you love to do.<br />
Then you will never do a day of work in your life.”<br />
Those words always stuck with me and have served me well thus<br />
far. But with this choice comes a lot of risk. A lot of highs and a<br />
lot of lows. And you have to ask yourself this question, ‘Is the<br />
juice really worth the squeeze?’ For me the answer is<br />
unequivocally yes! And if the answer is yes for you, wherever your<br />
interest lie, then it is certainly something well worth pursuing.<br />
Anyone who reaches a high level in any sport doesn't just<br />
experience success during their career. Indeed I would say that<br />
failure is a necessary part of success. Throughout my career I<br />
have achieved successes and suffered many failures. But none<br />
of these ever deterred me from pursuing my goals in whatever<br />
capacity they may have been.<br />
I remember when I was 16. I was preparing for the British<br />
Championships, which I was in strong contention for winning<br />
that year. My training leading up to the competition was great.<br />
I was feeling confident and strong! It was the the day before<br />
the competition and I was doing my last minute preparations<br />
and tweaks in the gym. I was on the high bar winding up for<br />
my dismount, when all of a sudden I hear a massive bang. The<br />
next thing I know I am on my head in the foam pit. I got up and<br />
looked around trying to figure out what happened expecting<br />
to see the high bar behind me. Instead I saw the high bar had<br />
collapsed and the metal bar snapped in half. Suddenly I felt a<br />
sharp stabbing pain in my hand. My coach ran over and asked<br />
me if I was okay. Saying he had never seen that happen<br />
before. It turns out that as the bar snapped, it broke my<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
thumb, meaning I had to pull out of the competition. Needless<br />
to say, I was devastated. All that hard work, sweat blood and<br />
tears for what? I was inconsolable.<br />
Something we need to acknowledge and accept is that<br />
sometimes bad stuff just happens. That’s life. What is more<br />
important is how you respond to it! For me I used that<br />
experience as fuel to the fire inside me, to push for the next<br />
goal. The following year, I ended up surpassing everyone's<br />
expectations, including my own, by becoming Junior<br />
European Champion on the Rings.<br />
Failure is an inevitable part of life. This is simply the reality of the<br />
situation and once you accept that, and are not discouraged by<br />
it, you are putting yourself on the path to greatness.<br />
As cheesy as this may sound, I look for inspiration in the world<br />
around me. Growing up, I was obsessed with the Rocky<br />
movies. Something about those movies really resonated with<br />
me. I just thought the story was inspiring and in the films<br />
themselves, I would watch the training montages over and<br />
over again! It actually really helped when I was having a tough<br />
time in my training. They would help me stay motivated and<br />
keep me on the right track.<br />
One quote which stuck out in particular was in one of the more<br />
recent Rocky movies, ‘Rocky Balboa’,<br />
“Let me tell you something you already know. The world<br />
ain't all sunshine and rainbows. It's a very mean and nasty<br />
place and I don't care how tough you are it will beat you to<br />
your knees and keep you there permanently if you let it.<br />
You, me, or nobody is gonna hit as hard as life. But it ain't<br />
about how hard ya hit. It's about how hard you can get hit<br />
and keep moving forward. How much you can take and<br />
keep moving forward. That's how winning is done!”<br />
Sylvester Stallone, Rocky Balboa<br />
This is essentially the outlook I have developed with regards to<br />
gymnastics training, and as it happens life. Which brings me<br />
back to this article and approaching bodyweight training.<br />
One of the most important factors going in to it, is your<br />
mindset. It is imperative to understand that this type of<br />
training will require time, effort and discipline. Never get<br />
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discouraged when you cannot do something for the first time,<br />
or even the tenth. Rome was not built in a day.<br />
It is difficult to get this message across as we live in an instant<br />
gratification society, and as such, people are conditioned to<br />
expect immediate results. This unfortunately is not how<br />
bodyweight training works. Actually, as it happens, I have<br />
found that the most gratifying successes are the ones that have<br />
taken the longest time to achieve.<br />
The willingness to acknowledge and trust this process is the<br />
foundation of success!<br />
Some useful questions to ask yourself before you start training.<br />
a. Am I prepared to take a step back in order to take 3<br />
steps forward?<br />
b. Am I prepared to do seemingly unrelated exercises in<br />
order to improve in the long run?<br />
c. Am I prepared to expand my comfort zones?<br />
d. Am I prepared to turn<br />
my weaknesses in to strengths?<br />
e. Am I prepared to eliminate the words, “I cannot do that!”<br />
from my vocabulary?<br />
f. Am I prepared to trust the process?<br />
If the answer is yes to all of these things, then you are mentally<br />
prepared for the uphill battle that lies ahead of you. Don’t get<br />
me wrong, this mindset isn't easy to maintain. There are ups<br />
and downs, highs and lows, and many frustrations. It’s like a<br />
love/hate relationship. But I assure you, keep persevering,<br />
because once you achieve your first personal milestone, you<br />
have just opened the door to a whole plethora of successes<br />
waiting to be achieved.<br />
Bodyweight training requires hours of repetition and training,<br />
day in and day out and needs to be continually maintained.<br />
The point I am making is that there are no quick fixes. There<br />
are no magic buttons that once pushed - will instantly enable<br />
you to perform miraculous feats or maneuvers.<br />
However if you are prepared to be patient, take the time<br />
required, follow the steps, put the work in and most<br />
importantly STAY POSITIVE, you will most certainly be able to<br />
track your significant progress over an extended amount of<br />
time.<br />
You will also find that there will be a lot of positive carry over<br />
to other areas of your training.<br />
I know this isn’t exactly what people want to hear. But that is<br />
the point. You have to be prepared to take these things on<br />
board and accept these principles in<br />
order to reach and surpass your<br />
goals.<br />
If you are receptive to this point<br />
of view and willing to take these<br />
steps, then you will most certainly<br />
be opening the door to unlimited<br />
possibilities and scratching<br />
the surface of your own<br />
boundless potential.<br />
Mark Freeman<br />
Freeman Technique,<br />
LLC.<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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PLANCHE WORK<br />
In my experience I have found that the most efficient way to<br />
develop specific skills such as Press to Handstands & Planches<br />
are to train ‘5 essential areas’.<br />
EXERCISE #2: Planche Progression on the ball<br />
[3 x 5 (hold each end range for 5 seconds]<br />
1. Positioning/Movement Patterns<br />
2. Strength<br />
3. Mobility<br />
4. Core Stability<br />
5. Awareness (body and space)<br />
The 5 Essential Areas are all equally important and have an<br />
interdependent relationship with one another.<br />
Therefore they need continual maintenance and work all the time.<br />
Every time you train a particular skill it is important to choose a drill<br />
that will fulfill at least one of these 5 categories. As you progress<br />
you will find that there is a lot of overlap. For example some<br />
exercises will cover 2 or 3 of the essential areas or even more.<br />
Here are 4 examples of important exercises to work when<br />
developing the Planche:<br />
EXERCISE #1: Front Support/ Hollow to Arch<br />
[3 x 5 (hold each position for 5 seconds)]<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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EXERCISE #3/ Pseudo Planche Push Ups [3 x 5] EXERCISE #4: Tucked Planche [build up to 30 seconds x 3]<br />
For more information about me or the services I offer, check<br />
out my website, instructional videos & social media feed.<br />
email: mark@freemantechnique.com<br />
web: www.freemantechnique.com<br />
instructional videos: vod.freemantechnique.com<br />
instagram: @freemantechnique<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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Photograph by<br />
Tanner McFarlin<br />
NealNollieLR1<br />
POSITIVITY BALANCE<br />
AND GRACE<br />
52 AND REINVENTING HIMSELF WITH SKATEBOARDING<br />
NEAL UNGER - PROVING AGE IS JUST A NUMBER<br />
SIDEWALK SURFING<br />
Well one reason I started Skateboarding<br />
is because my mother bought me a<br />
complete skateboard in 1962. After my<br />
mom died (I was 9 years old), I moved to<br />
the beach in San Diego with my oldest<br />
brother and I started surfing. The two<br />
sports are intimately related,<br />
skateboarding is known as sidewalk<br />
surfing. My very first tricks on a<br />
skateboard were being able to push with<br />
either foot and learning how to wipe out<br />
without losing my skin, also carving or<br />
sidewalk surfing.<br />
KICKFLIPPING!<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
Now I'm a street skater. I landed my first<br />
kickflip at age 52. My best tricks are<br />
those I invented, I call them Sissy tricks:<br />
Sissy bounce finger flip, sissy flip, front<br />
side sissy pop, front side and backside,<br />
sissy 50-50 on a rail. I can nose plant 50-<br />
50 on just about anything. Most recently<br />
I'm learning to ride switch stance more<br />
often, although I'm no stranger to that,<br />
when I tore my knee cartilage I rode<br />
switch for 6 months and became good<br />
at fakie nose manual.<br />
NORMAL TRICKS!<br />
I'm always working on advancing my<br />
current tricks, taking them to the next<br />
level, and also learning new tricks--like a<br />
shove it revert, I'm trying to learn that<br />
now.<br />
One of my best normal tricks that I<br />
believe was invented by Rodney Mullen<br />
is a Nollie pop shove it. I aspire to<br />
incorporate that into a front side<br />
boardslide on a flat rail. Another thing I<br />
practice in a pool or on ramps is to drop<br />
in switch and then get air coming out<br />
with a 180.<br />
All my best normal tricks were invented<br />
by Rodney Mullen: Ollie, Nollie, Switch<br />
Ollie, Fakie Ollie and Fakie Shove-it,<br />
Nollie pop shove it and frontslide<br />
boardslide on a flat rail. I'm always<br />
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NealFSboard1 NealFsBoard3 NealSissy1<br />
working on many new tricks and I'm sure<br />
I left out several. I do many kinds of<br />
manuals and many kinds of power slides.<br />
SURF, SKATE AND ALIGNING MIND<br />
AND BODY FOR BALANCE<br />
I became interested in Skateboarding for<br />
its own purpose in the 80s. The sport is<br />
intimately connected to surfing, and<br />
surfers have an amazing vibe about life.<br />
Originally I thought<br />
Skateboarding would<br />
be self-motivating, but<br />
I did have trouble<br />
finding a balance in my<br />
life. This was very<br />
tough for me because I<br />
had already developed<br />
quite a few very bad<br />
habits which I began to<br />
weed out of my life,<br />
and I'm still in the<br />
process of weeding<br />
out a few. One of my<br />
worst bad habits is the<br />
consumption of too<br />
much sugar--I still have<br />
problems with that.<br />
TOTAL WIPEOUT<br />
AND MEDITATION!<br />
Now that I'm a bit<br />
older it is very difficult<br />
to keep up, Skateboarding requires 90<br />
to 95% wiping out onto the concrete and<br />
this is a very great skill in itself; to wipe<br />
out onto the concrete without breaking<br />
bones or gashing my flesh.<br />
Skateboarding fits into the category of<br />
extreme sports, it causes your mind to<br />
be quiet and this is obviously a way to be<br />
the perfect witness of the miracles of<br />
human ability.<br />
I have practiced transcendental<br />
meditation since I was 19 years of age<br />
and I believe this gave me awareness of<br />
my subconscious, which is becoming<br />
more conscious as I grow in awareness<br />
and use more parts of my mind. An<br />
absolute necessity of practicing<br />
skateboarding is to push out of my mind<br />
all thoughts of weakness of any kind. I<br />
believe this opens ones mind up to a<br />
field of possibility that<br />
currently is pretty<br />
uncommon. You have to<br />
tell your body what you<br />
want and then expect it<br />
to happen.<br />
NealNollieLR2<br />
PROACTIVE PASSION!<br />
I have to admit my<br />
passion<br />
for<br />
Skateboarding is a<br />
necessary ingredient for<br />
me to continue doing it.<br />
I am always working on<br />
many injuries at once and<br />
I believe learning to heal<br />
from these builds<br />
confidence. Pain appears<br />
to be quite a normal<br />
condition in this sport.<br />
Happiness occurs as a<br />
result of learning how<br />
life works. Once you<br />
own this knowledge that<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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really don't have anything to<br />
compare my age to, though,<br />
because I'm healthier now<br />
than I've ever been. I wouldn't<br />
know what it feels like to be<br />
old because I'm feeling<br />
stronger than I did when I was<br />
20, I attribute this lack of<br />
strength when I was young to<br />
being out of tune with all the<br />
laws of nature. Nature<br />
commands advancement<br />
always. If stagnation occurs,<br />
Mother Nature will clobber<br />
you and great pain might be<br />
the result.<br />
happiness carries over into anything<br />
you're doing or not doing, you are it.<br />
This kind of happiness belongs to<br />
everyone. I believe what you put your<br />
attention on grows in importance. My<br />
attention is on Skateboarding. I want to<br />
try and give the reader a clear picture of<br />
what it's like for me to get a break and<br />
get out on my skateboard. Needless to<br />
say I love the whole process which<br />
includes getting all my work done first<br />
and part of that is getting the<br />
skateboard ready. This includes checking<br />
the deck for cracks and just general<br />
strength, looking at all the parts of the<br />
trucks and the bearings. Checking the<br />
bushings and lubricating with dry<br />
lubricant, and just getting everything<br />
tuned up. This is a lot of fun. Once that<br />
is done, I can jump on that thing and roll<br />
away and then get excited. The first<br />
thing I do is take note at that point of<br />
any pain in my body. Also I wear pads to<br />
protect my shins. In this picture (sent by<br />
tannermcf@yahoo.com, Neal's<br />
photographer), I'm trying a Nollie pop<br />
shove it, going very slowly so that my<br />
cameraman can get the picture. I<br />
remember this clearly, I was not warmed<br />
up, so on my first several times I went<br />
down pretty hard, landing on my wrists<br />
and my lower back, and then my hip,<br />
neck and head. My head had to be held<br />
up with great force so as not to hit it. I<br />
am very used to this sort of thing and I<br />
believe the result is that I have a good<br />
bone density, good strength in my neck<br />
and my lower back and wrists. I think my<br />
body is doing what it has to do to<br />
NealNollieShuv6<br />
survive. The shock to it turns out, I think,<br />
to be good for the body. The bad things<br />
in life often turn into very good things.<br />
After about four or five tries with three<br />
or four wipeouts I landed the trick as<br />
seen in the photo. Upon making the<br />
necessary adjustments to land the Nollie<br />
pop shove it, well the feeling you get<br />
when you roll away--wow, that is a really<br />
good feeling!<br />
Now I am ready to try the front side<br />
Boardslide on the flat rail. I had to bail<br />
the first few tries but I didn't go down.<br />
Then I remember clearly going down<br />
really hard. I remember thinking, 'Wow,<br />
I'm really not warmed up yet.'<br />
WARM UP? WHO CARES!<br />
I'm sure as any athlete knows, warming<br />
up is a very good idea but the<br />
skateboarding vibe is "well who cares",<br />
so I don't take much notice of that. I just<br />
go for it again full speed and land it! I go<br />
for it a few more times and can't get it<br />
landed very often, which means I bail<br />
over and over, all the while warming up -<br />
this is my warm-up. Usually by the time I<br />
am warmed up, I'm worn out haha! After<br />
a while the skateboard begins to feel like<br />
it's glued to your feet, I can't really hardly<br />
explain how good it feels. All I know is<br />
it's very difficult to warm up and then it<br />
gets even more difficult to keep going<br />
because you're very tired at that point.<br />
So far, at my age, taking short 30<br />
seconds or one minute breaks between<br />
each trick seems to be a necessity. I<br />
I consider myself a late<br />
bloomer. The good news is<br />
that all that pain has given me<br />
a tremendous resolve to live<br />
my life with balance and grace,<br />
that's my aspiration. It leads<br />
me to think of how I once<br />
defined my purpose in life:<br />
when I was 35 and thinking of<br />
my mother who died when I<br />
was nine, I made a conscious decision to<br />
live my childhood for the rest of my life.<br />
But as I got older I realized I was taking<br />
responsibility; I was no child. So my<br />
purpose with my Skateboarding was<br />
clarified and I get to keep doing it in<br />
order to broaden other people's<br />
awareness of what is possible. Wow<br />
what a great excuse to go skate!!<br />
BELIEF BREEDS POSITIVE POWER<br />
I don't know if any readers would agree<br />
with me - but belief is a very powerful<br />
thing. To believe in aging is not very<br />
powerful to me. And yet if enough<br />
people believe in aging it creates a tidal<br />
wave of it and this is what I am paddling<br />
into! And as a rule, with other<br />
skateboarders my weakness really<br />
doesn't matter. I get tremendous<br />
support from other skaters in the form<br />
of love and respect.<br />
At the same time my colleagues are<br />
doing bigger tricks and more technical<br />
tricks, but I'm doing tricks at my own<br />
level which are quite enjoyable in and of<br />
themselves; really it's no problem and<br />
nothing but a joy, to pursue this course.<br />
It's the course of humanity in the great<br />
earth ship. We are all in this boat. We<br />
must all agree, then we can all go<br />
together. This is my quest and I feel like<br />
a kid every time I roll away on my<br />
skateboard. In other words it doesn't<br />
feel like a job. It feels like my passion<br />
and my play. I hurt my ankle a few days<br />
ago and that was a challenge, but it<br />
didn't slow me down very long!<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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HESUMMI<br />
ISHEONLYPLACE<br />
ORHREACHING<br />
INTERVIEW WITH RED BULL AND ADIDAS ATHLETE,<br />
EXTREME CLIMBER SASHA DIGIULIAN<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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When did you first start climbing?<br />
I first started climbing after my<br />
brother’s birthday party in 1998 at<br />
a local climbing gym.<br />
What’s the highest you have<br />
climbed?<br />
In sport climbing, the hardest<br />
climb that I have achieved is 5.14d<br />
(9a). I have climbed Big Walls up to<br />
5.14b (8c) and have done several<br />
first ascents, including a recent<br />
First Free Ascent in Yosemite, as<br />
well as in Brazil, and a First Female<br />
ascent of a route on the North<br />
Face of the Eiger.<br />
What is the trickiest rock you’ve<br />
had to climb? How competitive is<br />
the female world of climbing?<br />
The toughest climb I’ve done<br />
really depends because each climb<br />
has had its own challenge. Climbs<br />
that I have been really proud of<br />
include Pure Imagination, Era<br />
Vella, Mora Mora, Viaje de los<br />
Locos, and the north face of the<br />
Eiger. Every year, more and more<br />
women start climbing and so the<br />
competition continues to increase.<br />
My experience in the Dolomites<br />
when we needed to free solo the<br />
last section of the 1000m wall was<br />
quite tough, and then we had to<br />
sleep at the top at night.<br />
You compete indoors as well, how<br />
much different is this to the real<br />
thing, do you have to prep<br />
differently?<br />
Indoor climbing and outdoor<br />
climbing are very different. When<br />
I was competing, I focused on<br />
training and climbing indoors. To<br />
be the best outdoor climber I can<br />
be, I need to focus a lot on longer<br />
trips outside and climbing on<br />
actual rock more often.<br />
Can you climb under a ledge<br />
upside down, if you can how<br />
difficult is this? How much<br />
preparation and training does it<br />
take to pull this off?<br />
I can climb on overhanging walls,<br />
yes. I have been climbing for<br />
almost 19 years now. There are<br />
elements of it that come naturally,<br />
but also the routine of climbing<br />
often - conditions you for things<br />
like this.<br />
How much is stamina and<br />
endurance involved in climbing<br />
and do you train specifically for<br />
these?<br />
I train stamina by cross training<br />
with cardio and other forms of<br />
fitness. I focus on endurance by<br />
training high amounts of volume<br />
on the wall. For me, it depends<br />
which time of the year I am in, for<br />
what type of training I’m doing<br />
(strength, endurance, etc).<br />
How many times a week do you<br />
train?<br />
I train 6 days a week typically for 3-<br />
8 hours. Depending on the day, I<br />
will typically spend about 3-4<br />
hours at the climbing gym and<br />
between 1-3 hours at a fitness<br />
gym.<br />
How much do the legs come into<br />
play when climbing?<br />
Legs are important, especially for<br />
big wall climbing and long<br />
approaches. Strength is also<br />
important in your legs for<br />
explosive movements during the<br />
climbs.<br />
How important is finger strength<br />
when climbing?<br />
Finger strength is extremely<br />
important in climbing and I do a<br />
lot of finger strength training to<br />
prepare me for the strenuous<br />
climbs that I perform.<br />
How do you prepare your mind for<br />
the climb, most people would be<br />
frightened or overwhelmed!<br />
I just make sure that I focus on my<br />
breathing and I approach a climb<br />
with a smile and try to remain full<br />
of confidence.<br />
What do you see for the future?<br />
I plan on climbing my entire life<br />
but not professionally climbing for<br />
all of it. I am interested in writing,<br />
broadcast journalism and I would<br />
love to host a climbing/travel<br />
show. I am also interested in<br />
marketing.<br />
Who do you look up to in the<br />
sport? Who’s your role model?<br />
I look up to Lynn Hill, Billie Jean<br />
King, and Angie Eiter, as well as a<br />
handful of others.<br />
How long have you been<br />
sponsored by RED BULL?<br />
I have been with Red Bull for 5<br />
years. They support me very well.<br />
My other sponsors, like Adidas, do<br />
as well. Without my sponsors, I<br />
could not live my passion every<br />
day.<br />
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PRAGMATISM AND PUSHING<br />
THE LIMITS<br />
A RARE INSIGHT INTO THE WORLD OF EXTREME MOUNTAIN SKIING<br />
INTERVIEW WITH SETH MORRISON<br />
Can you give us some background on<br />
how you got into Extreme Skiing?<br />
As a young skier I used to do a lot of free<br />
skiing. I preferred it to racing. It was far<br />
more fun to climb a mountain or do a<br />
short hike to find some untracked snow.<br />
Sure you get the adrenaline buzz from<br />
skiing, but I love the adventure aspect<br />
the most. Many times you are at your<br />
limit and I think people like to do things<br />
that push what they do, it keeps life<br />
interesting.<br />
What’s the highest mountain you have<br />
climbed then skied down?<br />
I have been to the top of Mont Blanc,<br />
but we cheated and used a helicopter to<br />
get to 4267m and climbed the rest of<br />
way up. This keeps you out of most of<br />
the danger from the treacherous<br />
conditions.<br />
How the hell do you pick your spot to<br />
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ride from? I guess a major part of the<br />
skiing is doing a recce and climbing to<br />
the top. How exhausting is this? How<br />
much prep do you do to get the right<br />
spot? How cold is it up there?<br />
Many times you climb up and ski down<br />
where you’ve climbed. You pick all runs<br />
based on conditions and obviously<br />
check for potential avalanches. Other<br />
times, but not as often, you climb up<br />
and find a different route down or drop<br />
over the other side. Some lines are<br />
pretty obvious, others you zig zag<br />
around. Some take more time if you<br />
have to do rappels, climb down, or deal<br />
with rock/icy conditions. It’s always<br />
different, even if you have been there<br />
many times before. You have to pace<br />
yourself to keep strength for the actual<br />
run while you’re climbing. There has<br />
been many times when you have to bail<br />
out of the run because of safety<br />
concerns. The run isn’t going anywhere,<br />
so letting go of the ego to stay alive is<br />
priority number one. The time of the<br />
year really dictates the temperature, but<br />
I never really notice since climbing gets<br />
you pretty warm.<br />
What skis do you use and why is this?<br />
What equipment do you wear/use what<br />
safety gear do you take with you?<br />
I use a free ride type ski, 118mm under<br />
foot in a 190cm length. Many people use<br />
narrower and shorter skis for this kind of<br />
skiing however. You’re climbing up and<br />
skiing down in technical situations, so<br />
having light gear makes more sense to<br />
save energy and I want the best ski<br />
experience possible. Over the past few<br />
years I have switched from a more<br />
traditional touring binding like<br />
Guardians, to tech type bindings. You<br />
wear a harness and have some gear such<br />
as: ice axes, crampons, rope, a shovel,<br />
beacon and a probe.<br />
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Roughly what speeds do you get up to? Are<br />
you nearly vertical skiing at some points on<br />
the mountain? Is extreme skiing scary?<br />
I have no idea how fast you go, some runs<br />
make you ski slow where you stop and go<br />
because you’re with a group and managing<br />
dangers. Others you can fly down, but<br />
length comes into play and how much<br />
energy and how much strength you have. It<br />
takes all you have usually. It can be scary<br />
when considering the dangers and<br />
conditions, but you can’t get so caught up in<br />
thinking about this.<br />
Are you guys close in the community? Do<br />
you camp out at the top of the mountain<br />
and party before you ski?<br />
It is very close, since sharing information is<br />
important for safety. Sometimes you stay on<br />
the mountain to get an early start and get<br />
ahead of the other people out there.<br />
How much is stamina and endurance<br />
involved in extreme skiing, do you train for<br />
these?<br />
It’s everything, you can’t just go and do it. I<br />
ride a bike a lot in the summer to be ready<br />
for this. As well as staying at altitude a lot<br />
and training in it. When winter comes,<br />
skinning and skiing till the snow fills in the<br />
mountains is all you can do.<br />
How many times a week do you train? Can<br />
you give us a brief insight into a typical<br />
training day for you?<br />
I don’t look at is was training in the winter,<br />
but in the summer, it’s 6 days a week.<br />
Training all depends on what you can do,<br />
the weather and how you feel. While biking,<br />
I’ll try and do 3-6hr rides with lots of<br />
climbing. You can do what you like, but I<br />
focus on one sport per season to be at the<br />
peak shape for each.<br />
What are the dangers with extreme skiing?<br />
Your experience must serve you well!<br />
There are many things that can happen: ice<br />
fall, rock fall, or you fall. I find that wind is<br />
the biggest problem out there for avalanche<br />
concerns. It can change things in a matter<br />
of 20 minutes or so.<br />
How much do the legs, core and balance<br />
come into play when climbing?<br />
It’s all a big part! Legs are the most<br />
important of course, it’s a full body work out<br />
- you use your arms for climbing and have a<br />
heavy pack with gear and skis on. It usually<br />
takes all of your effort to get up and down.<br />
What do you see for the future? Anything to<br />
do add?<br />
I take it as it comes, and live each day. Make<br />
sure you know your physical limits and be<br />
around people at the same level as you!<br />
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GRIT, DETERMINATION,<br />
DISCOMFORT - BECOME<br />
A MODERN DAY WARRIOR<br />
HOW TO TRAIN FOR A SPARTAN RACE<br />
BY STEPHANIE SIRACO<br />
Do you have what it takes?<br />
Do you have grit? Do you have<br />
determination? Do you seek out<br />
discomfort for fun? Do you love a good<br />
challenge? Are you looking for a group<br />
of fellow, modern day warriors who also<br />
seek out that ‘oh-so-good’ pain and<br />
satisfaction of feeling like you went into<br />
battle?<br />
Spartan Training<br />
The first question you need to answer<br />
when designing your Spartan training is:<br />
Which distance of race are you<br />
completing? If you aren’t familiar with<br />
the different distances, they break down<br />
like this:<br />
Spartan Sprint: approximately 5-8km (3-<br />
5 miles) and 20+ obstacles<br />
Spartan Super: approximately 13-16km<br />
(8-10 miles) and 25+ obstacles<br />
Spartan Beast: approximately 20km+<br />
(13+ miles) and 30+ obstacles<br />
There are additional Spartan Race<br />
options, but those are only for the<br />
seasoned Spartan racers. As you can see,<br />
Spartan Race keeps on offering plenty of<br />
opportunities for you to test your limits.<br />
Regardless of the race distance, you are<br />
going to need to train in three main areas;<br />
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strength, cardiovascular, and obstacle<br />
technique. Let’s break this training down<br />
and give you some workouts you can do<br />
to prepare you for what could be the<br />
toughest race of your life.<br />
STRENGTH<br />
Your entire body is going to be tested so<br />
you better add total-body, functional<br />
training into your routine. Not sure what<br />
a total-body, functional training workout<br />
looks like? Think push-ups, dips,<br />
burpees, tire flips, and a sandbag, or<br />
even a bucket of rocks to carry. A simple,<br />
yet effective total-body routine using the<br />
previously mentioned exercises can look<br />
like this:<br />
Repeat 3-5 times.<br />
Note: scale the weight/reps for your<br />
fitness level.<br />
10 Push-Ups<br />
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5 Tire Flips (tire pictured weighs 150 kg)<br />
10 Dips<br />
10 Sandbag Rows (sandbag pictured<br />
weighs 32 kg to simulate actual weight<br />
for men in race)<br />
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2 Sandbag Hill Repeats (choose the<br />
steepest/longest hill you can find or<br />
simulate on treadmill)<br />
30 Burpees*<br />
While your upper body and grip strength<br />
will be greatly taxed during your Spartan<br />
Race, these two will naturally gain<br />
strength during the functional training<br />
sessions, as well as the obstacle<br />
technique training coming up later in this<br />
article. Something I recommend to all of<br />
my clients is to focus on training the<br />
lower body and lower back since they<br />
both take a beating from the<br />
combination of carrying obstacles, and<br />
the typically mountainous terrain.<br />
Spartan Race has a special knack for<br />
seeking out some of the most<br />
challenging landscapes.<br />
Keep in mind that training for a Spartan<br />
Race requires you to find a happy<br />
medium between building strength as<br />
well as endurance. Resist the urge to<br />
focus too much on one and not the<br />
other. A solid lower body workout that<br />
will prepare you for your Spartan Race<br />
looks like this:<br />
Exercise Number of Repetitions<br />
Squats 15 reps<br />
*This is a really tough number of burpees<br />
to complete and serves 3 purposes:<br />
Improved conditioning overall.<br />
Prepares you in the event that you fail an<br />
obstacle and must complete the penalty.<br />
Strongly impresses upon you the need to<br />
practice obstacles, so you don’t have to<br />
do this again.<br />
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Reverse Lunges 10 reps each side<br />
Step-Ups <strong>12</strong> reps each side<br />
Rest 30 seconds, then complete a<br />
second, third, and possibly fourth round<br />
of these exercises for the prescribed<br />
repetitions.<br />
Deadlifts 10 reps<br />
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Hanging Knee Raises <strong>12</strong> reps<br />
Curtsy Lunges 10 reps each side<br />
Rest 30 seconds, then complete a<br />
second, third, and possibly fourth round<br />
of these exercises for the prescribed<br />
repetitions.<br />
Stiff Leg Deadlifts<br />
18 reps<br />
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Lateral Step-Ups 10 reps each side<br />
Walking Lunges 15 reps each side<br />
Rest 30 seconds, then complete a<br />
second, third, and possibly fourth round<br />
of these exercises for the prescribed<br />
repetitions.<br />
The goal with this strength training<br />
routine is to build strength and even<br />
more muscular endurance. You are<br />
going to encounter some crazy elevation<br />
gains and losses (downhill can put a lot<br />
of pressure), and you will have to<br />
navigate some of these technical terrains<br />
with a sandbag on your back or while<br />
carrying a heavy bucket filled with rocks<br />
in front of you.<br />
Mind-muscle connection and proper<br />
muscle activation is another goal of this<br />
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training. Don’t just go through the<br />
motions! Make sure you are engaging the<br />
proper muscles while doing each exercise.<br />
You would be surprised at how many<br />
people don’t push through their heels<br />
while doing squats and use momentum<br />
during movements like step-ups. If you<br />
the race. I have heard several stories of<br />
people wearing shoes that have a toe<br />
box that is too narrow which puts<br />
tremendous pressure on the foot and<br />
toes. Next up, I will discuss the<br />
importance of perfecting your downhill<br />
running technique. Keep in mind that it<br />
traveling up into your knees. This also<br />
lets gravity help you down.<br />
Slippery or Uneven/Rocky/Sandy Terrain<br />
- practice going down this type of terrain<br />
with a little bit of a side shuffle step. If<br />
you have ever played sports requiring<br />
lateral movements such as soccer, skiing,<br />
DON’T JUST CARRY YOUR LOWER BODY<br />
ACROSS THESE OBSTACLES.<br />
USE YOUR LOWER BODY TO ASSIST YOU.<br />
find yourself using momentum while doing<br />
step-ups, find a lower step. Momentum is<br />
fine during the race, but proper form and<br />
focused effort are critical during training.<br />
Keep the points mentioned above in<br />
mind when choosing your weights.<br />
Choose weights that allow you to<br />
complete each move with perfect form<br />
while also being challenging enough.<br />
You will also see from the photos that I<br />
train with kettlebells. I find them ideal<br />
since I prefer to train in the wild and an<br />
Olympic barbell doesn’t exactly fit in the<br />
Jeep all that well.<br />
Performing this lower body training<br />
program 1-2 times per week will get you<br />
off to a strong start in your Spartan<br />
training. Always start any training session<br />
with a dynamic warm-up to minimize<br />
chance of injury.<br />
CARDIOVASCULAR<br />
Cardiovascular training, also known<br />
simply as “cardio”, is probably the<br />
simplest piece of training when it comes<br />
to preparing for a Spartan Race. Hitting<br />
the trails and logging some miles is the<br />
foundation for Spartan Race training, but<br />
then again, I’m sure you already knew<br />
that, so I’m going to cover some things<br />
you may not know about the cardio<br />
portion of your training program.<br />
First, I want to cover the most important<br />
part of your run which is proper<br />
footwear. Without this critical piece of<br />
gear, your running will most likely suffer.<br />
Features to look for include “trail shoe”<br />
in the description. These shoes offer<br />
superior traction. You will also want to<br />
look for a zero drop shoe or at least very<br />
little. This feature will help you to avoid<br />
rolling an ankle on the uneven terrain.<br />
The higher the base of the shoe, the<br />
easier it is to roll one side or the other.<br />
You will be going through a lot of water<br />
and mud and don’t want to be weighed<br />
down, so look for a shoe that drains well.<br />
My final recommendation is to practice<br />
running downhill in your shoes before<br />
doesn’t matter how excellent your<br />
downhill running technique is if the toe<br />
box of your shoes is too narrow. This one<br />
wrong fit can cause your entire race to<br />
suffer.<br />
Don’t Forget the Downhills!<br />
Did you know that running down a hill<br />
can actually be more stressful on your<br />
body than running on flat ground or<br />
uphill? Well, it can if you don’t do it<br />
properly. Not sure if you are doing it<br />
right or wrong? Your knees will be the<br />
first to let you know if you are doing it<br />
wrong because too much forward lean<br />
and too much pressure on your toes<br />
from trying to control the speed of your<br />
descent will result in knee pain.<br />
If leaning forward too much and trying to<br />
stop yourself using your toes and the<br />
balls of your feet is the wrong way, what<br />
is the right way you may ask yourself?<br />
This is where practice and training comes<br />
in. This will also depend on the grade of<br />
the hill, how solid the ground beneath<br />
your feet for each step is (some courses<br />
have loose rocks or very slippery mud),<br />
and your own personal level of<br />
coordination and comfort level with<br />
speed. In a perfect world, you will want<br />
to open up your stride (take longer<br />
steps) and take advantage of gravity.<br />
Spartan races are<br />
designed to test your<br />
skills, so you are<br />
going to want to have<br />
several downhill<br />
running techniques<br />
available to employ:<br />
Smooth and Non-<br />
Technical Terrain -<br />
lean slightly back and<br />
let your heels strike<br />
before your toes. This<br />
will take the pressure<br />
off of the balls of your<br />
feet and toes, and will<br />
reduce the amount of<br />
impact and pressure<br />
snowboarding, etc., this technique will<br />
feel pretty familiar. If you have never<br />
worked your body in the lateral plane,<br />
make sure you are really comfortable<br />
doing so before attempting this<br />
technique. We don’t want any knee<br />
injuries.<br />
Practicing downhill running will both<br />
prevent knee pain from overuse and can<br />
earn you a better placing. You may be<br />
surprised at how many racers you can<br />
pass simply by being confident in your<br />
downhill running coordination. Oh and I<br />
wouldn’t want to forget to tell you about<br />
the potential of bruising or losing<br />
toenails with improper downhill running<br />
form. Delightful, right?<br />
OBSTACLES<br />
While it is challenging to train on<br />
obstacles you do not have access to,<br />
there are several exercises you can do in<br />
order to gain the necessary skills that will<br />
transfer to the obstacles you will<br />
encounter during the race. You already<br />
saw a way to train for the carrying<br />
obstacles in the example of the totalbody,<br />
functional training earlier in this<br />
article. This section is going to focus<br />
more on the overhead and upper-body<br />
obstacles such as monkey bars, rope<br />
climb, and various other swingingintense<br />
obstacles.<br />
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STEPHANIE COMPETING ON THE<br />
‘STEVE AUSTIN BROKEN SKULL CHALLENGE SHOW’<br />
First we will cover proper muscle<br />
activation when it comes to upper-body.<br />
I want you to get into position to do a<br />
pull-up with your arms overhead. Place<br />
your hands on the bar and begin the<br />
pull-up motion first by gripping tightly<br />
with your pointer finger and index finger.<br />
Do this for only as long as it takes to feel<br />
which muscles are being used all the way<br />
up your arms. Now, do this same<br />
movement again but squeezing<br />
primarily through your pinky and ring<br />
fingers. Did you feel a difference in how<br />
your muscles were engaging? The<br />
proper way to do a pull-up and any of<br />
the overhead, swinging type obstacles is<br />
to contract through those last two<br />
fingers, the pinky and ring fingers. This<br />
way engages your lats versus relying on<br />
the front of your shoulder to do the<br />
and backward from a dead hang<br />
position. If you stand on the sidelines of<br />
the obstacles, you will see the people<br />
who fail are the people who either don’t<br />
know how to use momentum in the first<br />
place, or who lose it mid-obstacle and<br />
can’t get it back.<br />
The rope climb is difficult to train for if<br />
you have not practiced on an actual<br />
rope, so seek one out and get to<br />
practicing. There are a couple of<br />
different techniques for using your feet<br />
to climb the rope. If you find someone<br />
else who owns a rope, ask them to show<br />
you how to climb it. No one owns a rope<br />
without also knowing how to climb it. If<br />
you decide to buy one yourself, there<br />
are plenty of YouTube videos that will<br />
show you how to climb a rope using your<br />
feet. My biggest piece of advice is to<br />
these walls are also going to be slippery<br />
from the mud and the water dropping<br />
off of your body. Pull-ups, dips, and<br />
muscle ups are the best workout moves<br />
to do while training for walls, and of<br />
course try to find a set of walls to<br />
practice on prior to the race. If you are<br />
racing as a team, you can always ask<br />
your teammate for a boost. If you aren’t<br />
racing as a team, there are plenty of<br />
fellow Spartans who would be willing to<br />
help you out. If you are racing in the Elite<br />
or Competitive heats, you are expected<br />
to be able to do them on your own.<br />
Spartan Race will test everything in you.<br />
It will test your mind, body, and yes,<br />
even your soul. The harder the race is,<br />
the better the feeling of victory will be<br />
when you are finished. There is always<br />
HITTING THE TRAILS AND LOGGING<br />
SOME MILES IS THE FOUNDATION<br />
FOR SPARTAN RACE TRAINING.<br />
work. Not only will using this proper<br />
form make you stronger on those<br />
obstacles, but it will also help you to<br />
avoid shoulder and elbow injuries.<br />
The second part of technique training<br />
for these types of obstacles is training<br />
your core and establishing body control.<br />
Don’t just carry your lower body across<br />
these obstacles. Use your lower body to<br />
assist you with helpful momentum. One<br />
of my favorite exercises for establishing<br />
and training body control is simply being<br />
able to get your body swinging forward<br />
always use your feet while climbing the<br />
rope in a race even if you are strong<br />
enough to do it legless. It is silly to waste<br />
your grip strength on a rope climb.<br />
Walls are the final obstacle we will cover<br />
in this article. Walls are neither just<br />
carrying nor hanging, but a little bit of<br />
both. Successfully climbing walls on an<br />
obstacle course means being able to<br />
jump high enough to grab the top of the<br />
wall, hoisting your body up to the top of<br />
the wall, and then being able to safely<br />
climb down the other side. Most of<br />
something to improve upon with these<br />
races, and about a million different<br />
measures for success. My first Spartan<br />
Race was the Wintergreen Spartan<br />
Super where I earned myself 210 penalty<br />
burpees because I didn't know how to<br />
do any of the obstacles. From there, my<br />
goal was to learn those obstacles so I<br />
didn't have to do so many burpees! That<br />
was over three years ago and I still find<br />
every single race challenging in some<br />
way. I’m sure you will find the same,<br />
maybe a little sick, satisfaction in your<br />
racing endeavors. AROO!<br />
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LOST BY NATURE<br />
NURTURED BY NATURE<br />
PROFESSIONAL CLIMBERS RODRIGO<br />
LOBO VILLARROEL AND ROBERT<br />
RAUCH’S STORY ON BEING LOST<br />
ON THE MOUNTAIN.<br />
EARLY START<br />
It was 4am in the morning when we<br />
started our journey to the fourth highest<br />
Mountain in Bolivia, The Illampu. Our<br />
aim was to climb a new route to the<br />
peak. For your knowledge The Illampu is<br />
one of the most difficult Mountains to<br />
accent and should only be attempted by<br />
experienced and astute Mountaineer’s,<br />
this not being due to ego but rather the<br />
edges that takes you to the summit are<br />
exposed to the elements. In addition the<br />
route itself is very physical and technical.<br />
Not to mention the ice, one wrong move<br />
would end in disaster.<br />
ANCOHUMA TO BASE CAMP<br />
We start our long trek from Ancohuma<br />
to Base Camp at the North face. The<br />
scenery was beautiful and breathtaking,<br />
walking through forests is such a lovely<br />
refreshing feeling of freedom and the<br />
quietness is something to be adored.<br />
Being at one with nature away from the<br />
hectic modern lifestyle is such a great<br />
feeling. For me, it takes all the stress<br />
away.<br />
It took us 2 days to get to the base<br />
camp, which was at the very bottom of<br />
the wall that we were going to climb.<br />
You can imagine we were pretty tired<br />
and hungry (laughs). There wasn’t snow<br />
or ice until the base camp, which was<br />
very close to a glacier. It was cold to say<br />
the least, and we hadn’t even started the<br />
climb yet. Our aim was still the same<br />
though, climb an almost non-climbed<br />
face for a new route. For your<br />
proficiency, the North Face to the North<br />
peak is 6040 Mtrs. Unfortunately the<br />
weather closed in quickly so we had to<br />
pitch our tents to rest our heads down<br />
for the night. Regrettably the only place<br />
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to camp was on a rock slab next to an<br />
ice glacier. We woke the next day to find<br />
our climbing wall and area was covered<br />
in roughly 10cm of snow, which is not<br />
good for a climb! Climbing was delayed<br />
another day leaving us very short on<br />
food.<br />
Please bear in mind our experience of<br />
climbing taught us to be very careful<br />
when we pick our times and conditions<br />
to climb, every movement on the wall<br />
has to be extremely accurate, so<br />
choosing to delay the day was the most<br />
sensible of options. This mountain was<br />
beautiful but can be unforgiving. I liken<br />
it to the Cordillera Real (a very technical<br />
Mountain in Bolivia).<br />
THE WALL<br />
The following day, we packed up and<br />
started our climb up the wall, this being<br />
after yet another delay, rain. After<br />
deliberating for a while, the rain<br />
lessened to what was deemed safe, so<br />
we cracked on! Equipment was packed.<br />
This consisted of crampons, ice axes, a<br />
couple of screws, and of course our<br />
basic camping kit.<br />
The wall was around 900mtrs tall so it<br />
was quite a trek! The first pitches where<br />
totally vertical for a dihedral (an angle<br />
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formed by two plane faces), however it<br />
provided great protection against the<br />
wind and rain. The vertical climb took a<br />
lot of our energy both physically and<br />
mentally. One must stay switched on<br />
with total concentration, which in my<br />
professional opinion is more demanding<br />
than the physical aspects of the climb.<br />
The next pitches were a little bit more<br />
accessible but by no means was it easy. It<br />
was very cold and every second counted<br />
with our concentration. Our hand and feet<br />
placements had to be on the button, one<br />
slip would use more energy and possible<br />
injury. It’s not like running 900 meters on a<br />
flat. When ascending, every movement<br />
has to be strategically planned. Towards<br />
the end of the route, there was just rock<br />
and the last bit was ice. There was a<br />
glacier at the bottom as well, and this was<br />
really hard work, especially with the big<br />
crevasse between the glacier and the rock<br />
wall. There were a few close moments that<br />
got the adrenalin spiking.<br />
With the climb itself, we were fortunate<br />
to have good weather. As we got into<br />
the climbing, it melted a lot, which made<br />
the climb really nice - in fact it flowed to<br />
perfection. Due to the conditions, we<br />
traversed fast and when we got to easier<br />
terrain, we put the ropes to the<br />
backpacks and climbed simultaneously.<br />
I was pretty confident once we had<br />
reached the peak that we could descend<br />
back down the same day. Everything felt<br />
good… too good. Finally we reached<br />
the peak, it was 5 o clock and we were<br />
exhausted. The climb took 9 hours, and<br />
not only had we burnt energy through<br />
physical exertion, it was the mental<br />
aspect of keeping our eyes on the ball<br />
that had weakened us, as a bonus the<br />
cold was eating away at us both.<br />
DANGEROUS DESCENT<br />
The climb took a lot longer than<br />
anticipated and we also had the start of<br />
an eerie darkness entering the mountain.<br />
Naturally a slight panic kicked in, our<br />
problem being the new route as we didn’t<br />
really know an easy tried and tested way<br />
down, especially with the light<br />
disappearing rapidly and the collection of<br />
wet rock, snow and ice on our descent.<br />
This would make this route a real hazard<br />
to descend. We decided the safest and<br />
easiest way down would be with a much<br />
easier German route, however during our<br />
descent we got lost in the darkness on<br />
the vertical terrain, not a nice feeling as<br />
every step could be our last, or worse, we<br />
could get very injured and die of<br />
exposure and starvation! On reflection,<br />
this was a very bad and dangerous<br />
choice. What I would say in our defence is<br />
in a situation like this, any option off the<br />
mountain is considered, and this with our<br />
rationality was the easiest and safest,<br />
however nature can be very<br />
unpredictable. We underestimated the<br />
difficulty of the climb down in the<br />
darkness, my thoughts for the future are<br />
to never take a shortcut. Think everything<br />
through, every possibility. Having very<br />
limited visibility and the cold creeping in,<br />
the decision was made to stay on the<br />
peak overnight. In all fairness we didn’t<br />
have much of a choice. That was a very<br />
cold night without any kind of tent or<br />
extra warmers.<br />
AT 5500 METERS<br />
The air was thin and we were above<br />
5500meters (tent and sleeping bag were<br />
not available where we were and<br />
venturing to find it was far too<br />
dangerous). I could literally feel the<br />
moral and energy being taken from me,<br />
it was a long miserable and<br />
uncomfortable night, and we didn’t get<br />
much sleep. The worry and doubt crept<br />
in. Would we get off the mountain?<br />
Would we starve or freeze to death? Did<br />
we tell our friends where we were? When<br />
dehydrated, hungry and sleep deprived,<br />
it doesn’t take long for the feelings of<br />
compelling doom and stress to kick in,<br />
not a nice feeling. Certainly something I<br />
would not like to experience again.<br />
Next morning we were freezing. Our<br />
feet and hands were starting to go numb<br />
and my face felt weathered. After some<br />
walking and discomfort we managed to<br />
find our way out and get back to the tent<br />
below the wall, thankfully the glacier<br />
provided us with plenty of water. There<br />
was no more food and my stomach was<br />
grumbling. Please bear in mind we had<br />
eaten hardly anything on the climb, and<br />
the thoughts of food drifting in and out<br />
of my mind was just making it worse, I<br />
decided then to lock my mind off from<br />
those thoughts and try to save energy.<br />
SNOWSTORM<br />
Unfortunately the next day there was a<br />
really big snowstorm, the type that had<br />
the potential to end our lives. Reality<br />
kicked in, wondering “what if?” and<br />
“what’s going to happen? Are we going<br />
to die?”. Within the tent we were quite<br />
well protected, but we knew that we<br />
could not stay like this forever. No food<br />
and the cold would lead to total<br />
disorientation, confusion and bad<br />
decision making. These in itself are very<br />
scary factors. The tent and the<br />
surroundings were covered in a thick<br />
blanket of snow. Waiting for the storm to<br />
pass, we realised this was not going to<br />
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get better. I realised then that we must<br />
survive and that now was the time to<br />
make a move while we are still cognitive.<br />
Even though we were tired and hungry<br />
we knew that if we delayed any longer, it<br />
would be a massive mistake. Curl up and<br />
die, or roll the dice.<br />
Immediately we start packing our<br />
equipment, both of us go outside to take<br />
the tent down. Packing the belongings<br />
and the tent was an admin nightmare,<br />
our hands were numb to the point of<br />
trying to do up a zip was a chore. You<br />
must know the feeling when your hands<br />
are so numb that they won’t do what you<br />
need and your wrist feels restricted. It<br />
only got worse as now our hands were<br />
starting to get wet and the pain and<br />
numbness was becoming unbearable.<br />
This added to the uncertainty of getting<br />
off the Mountain. The visibility got so<br />
bad with merely 5 MTRS of clarity; the<br />
world around us was just a mash of snow<br />
and wind. It was very uncomfortable<br />
packing it all up, but it had to be done.<br />
Either that or perish on the mountain.<br />
At first we tried to go back the same<br />
way, but this was hindered by a massive<br />
rockslide, so luck was not with us. A<br />
decision was made to look for another<br />
way down, as you can imagine, doubt<br />
and worry started to kick in again. My<br />
thoughts were to calm my brain and get<br />
the hell out of there quickly - in essence;<br />
survive. We took it easy, being cautious<br />
all the time. Walking extremely slowly<br />
and steady with sleep deprivation and<br />
hunger pains was not an easy feat, but<br />
we had to focus, injury or getting even<br />
more lost was not an option.<br />
BLACK CREATURES<br />
The snowstorm definitely drained our<br />
energy. We were already wet and cold<br />
so it couldn’t get much worse. I don't<br />
remember about going to the toilet at<br />
all that day, just slow, continuous<br />
walking. Everything was getting heavier<br />
as it got wetter, using even more of our<br />
precious energy. There was a small<br />
certainty that we were getting off of the<br />
mountain but could not be certain, it<br />
was like playing Russian roulette with the<br />
cliffs and terrain. It really was quite<br />
daunting having travelled like this for at<br />
least 5 hours.<br />
The terrain at this point had become<br />
very difficult and dangerous with rock,<br />
ice, snow and very limited visibility; it<br />
was slow going. Suddenly we spot<br />
movement, and I’m thinking sh*t, am I<br />
hallucinating?! Then again more<br />
movement, like dark shadows on 4 legs.<br />
I see more than one big, hairy, grey and<br />
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black creature - it was deer!<br />
We both thought about this logically. A<br />
deer generally-speaking does not jump<br />
off, or go near cliffs unless they are being<br />
chased by predators. This was their<br />
terrain for centuries, their home, if<br />
anything could guide us to safety it would<br />
be them! In reality we had no choice.<br />
Our options were very bleak. We<br />
followed the deer. We were so<br />
desperate to get off the mountain that<br />
we didn’t stop for water breaks, we just<br />
concentrated on the deer. They would<br />
run ahead and disappear for like a few<br />
seconds and then spend like 10-15<br />
minutes at a time in the snow storm, and<br />
then come back for us. They’d wait, then<br />
move again, jumping down the<br />
mountain. It was very surreal. It was<br />
crazy! We would follow the footprints as<br />
a back up, it felt like they were meant to<br />
be there to guide us off the mountain<br />
safely. We put 100 per cent trust in the<br />
nice side of nature, confident we would<br />
get out of this catastrophe. The deer<br />
saved our a*ses, big time!<br />
SILVER LININGS<br />
After 4 hours of following the deer, we<br />
hit some clouds and to our relief below<br />
this was the valley. And just like that, the<br />
deer cleared off back up the mountain.<br />
We owe our lives to them and I won’t be<br />
eating venison ever again (laughs). The<br />
storm was still raging and we were<br />
soaked. Visibility improved below the<br />
cloud and the snow and ice started to<br />
subside, however our packs were<br />
freaking heavy due to all the rain. We<br />
had a couple of falls but nothing<br />
dangerous or serious. Soaked to the<br />
brim, exhausted and hungry, stumbling<br />
across a cave; we decided to take refuge<br />
from the elements, hoping the storm<br />
would clear after a short time in the<br />
freezing cave. We started making our<br />
way down again making regular stops<br />
due to fatigue and weariness.<br />
Eventually while stumbling, we reached<br />
an abandoned road at the bottom of the<br />
mountain, it was the type that had cracks<br />
all over it and full of pot holes. We took<br />
a chance and decided to follow the road.<br />
It was still raining and the storm was<br />
howling. We were drenched, and to be<br />
honest – p*ssed off! When was this<br />
bloody nightmare going to end? Would<br />
we be able to make it to civilization with<br />
our lack of vigour? I felt like I’d lost a lot<br />
of weight as well, my cheeks felt<br />
shrunken in. Walking on an empty tank,<br />
we thought about ditching our kit, but<br />
that would have screwed us up with no<br />
tent or equipment, so we kept it. We<br />
knew if a car didn’t pass us by we had at<br />
least another day of marching left. After<br />
2-3 hours of stumbling we saw a car in<br />
the distance, we waved them down.<br />
Turns out it was my friend and they had<br />
come looking for us because of our 3<br />
day delay. Man we were so happy, we<br />
climbed in the car and headed back to<br />
Sorata to rest and reflect on the last few<br />
day’s events.<br />
HINDSIGHT<br />
That was a scary time on the mountain<br />
and put into perspective how I should<br />
never take nature for granted. Nature<br />
can kill you in an instant, without proper<br />
preparation for the elements and correct<br />
logistics I had put myself in a very<br />
vulnerable position. However it taught<br />
me a huge lesson about survival and my<br />
own instincts. I sincerely hope this story<br />
can help others prevent this from<br />
happening to themselves. Following the<br />
events, I reorganised myself with<br />
additional kit. Here’s what I now take<br />
with me when I climb mountains:<br />
1) Cooker/metal cooking pan and<br />
utensils<br />
2) 3 x waterproof lighters and<br />
matches<br />
3) Water<strong>proofed</strong> kit<br />
4) Spare kit warmers kit, i.e.<br />
thermals to change into at night<br />
when wet, spare gloves, extra socks,<br />
pants.<br />
5) 3 days extra rations<br />
6) Chlorine tablets<br />
7) Flare<br />
8) Compass<br />
9) Small shovel for digging in.<br />
10) Basic med kit with iodine spray<br />
11) Coffee<br />
<strong>12</strong>) Poncho and kit<br />
13) Comm's<br />
14) Spare torches, batteries<br />
(insulated).<br />
15) Glow sticks<br />
16) Sat Phone and GPS<br />
The very basic Standard operating<br />
procedures:<br />
1) Tell friends where I am going,<br />
set up a timeline and cut off time.<br />
2) Take Coms with enough range<br />
to reach ground control. Check in<br />
every 5hrs.<br />
3) Work out the time when it gets<br />
dark.<br />
4) Set up ERV (Emergency<br />
Rendezvous point) which is safe from<br />
the elements and will protect you.<br />
Where your friends will know you will<br />
be, after cut off time.<br />
5) Know alternative routes of<br />
escape.<br />
6) Orientate yourself with the<br />
shape of the mountain and the<br />
direction of the sun, corresponding<br />
to true north. This is so you know<br />
roughly where to go should there be<br />
any problems.<br />
7) Drop glow sticks on your route<br />
and mark up your camp.<br />
8) Face entrance of tent near exit<br />
point on the mountain<br />
9) Take a bearing on your compass<br />
that points to a safe exit route on a<br />
mountain.<br />
I hope that you enjoyed the read folks, as<br />
you can see this situation could have<br />
really gone wrong, but thankfully our<br />
instincts served us well. Also, thanks to<br />
the deer, we got off that mountain<br />
exhausted but alive. Although our<br />
incident was not as bad as some of the<br />
survival stories out there, it really put<br />
things into perspective for me. Respect<br />
nature, it can be the most brutal of killers.<br />
Lost by Nature, Nurtured by Nature<br />
by Roberto Lobo Villarroel<br />
and Robert Rauch<br />
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LES DEUX AIGLES<br />
THE TWO EAGLES<br />
BY CHRIS BYRNES<br />
GETTING LOST ON THE MOUNTAIN AND THE THRILL OF THE FLIGHT<br />
FRANCE<br />
It was the summer of 2016 in Europe. I<br />
had been BASE-jumping for 3 months in<br />
Italy and Switzerland and had around<br />
100 jumps so far in Europe mostly wing<br />
suiting. I had an invite from my first<br />
skydiving instructor called Wade, who<br />
asked me to come visit him and his<br />
girlfriend in France. Wade’s girlfriend<br />
was French and was staying in her family<br />
holiday home so I had a place to stay<br />
close to some amazing cliffs. Wade had<br />
been paragliding in Australia for some<br />
time and was keen to do some<br />
paragliding in France. I was in<br />
Switzerland and bought a train ticket to<br />
France, but before I left Switzerland I<br />
met a friend in the Horner Pub in<br />
Lauterbrunnen. He gave me a pdf of the<br />
‘French Topo’, which is a guide to many<br />
of the BASE jumping exits in France.<br />
When I got to France I met with Wade<br />
and his girlfriend at their house near<br />
Chamonix. I was doing some groundcrew<br />
on the radio for Wade whilst he<br />
was paragliding when I noticed a<br />
mountain I thought I had seen before.<br />
The paragliding landing area I was in<br />
was located in the town of Samoëns,<br />
and after looking up on the map I<br />
verified that the mountain I was looking<br />
at was the Aiguille de Criou. I<br />
researched the French Topo and found<br />
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that there are a few exits on this<br />
mountain including a beautiful wingsuit<br />
flight, which I had seen in many wingsuit<br />
videos, which had initially inspired me to<br />
start skydiving. I decided that I would<br />
attempt this jump as my first WING SUIT<br />
BASE jump in France.<br />
THE MOUNTAIN<br />
After consulting the topo with some<br />
translation help from Wade’s girlfriend I<br />
set off the next day alone (not a good<br />
idea). It was late August in France and<br />
we had been treated to some beautiful<br />
weather with blue skies and warm<br />
temperatures above 30 degrees Celsius.<br />
It was 6am when I was at the trail at the<br />
base of the mountain and I was carrying<br />
a stash bag (lightweight backpack for<br />
base jumping) with my BASE parachute<br />
system, my wingsuit, helmet, camera,<br />
jacket, radio, 3 Litres of water and 3<br />
snickers bars. The information provided<br />
on the topo said it was 3 hours to access<br />
the exit point. After hiking up through<br />
the forest for an hour and a half the<br />
terrain opened to alpine meadows with a<br />
breathtaking view of Mount Blanc. I<br />
continued up the mountain taking a direct<br />
route though the meadows, encountering<br />
some chest high grass with uneven rocks<br />
underneath which made for slow going,<br />
however after 3 hours I made it to a large<br />
cross near the top. I had been<br />
maintaining radio contact with Wade<br />
regularly through the hike, keeping him<br />
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updated on my progress. He was in the<br />
local area scouting additional paragliding<br />
launch and landing sites. We were using<br />
a pair of his radios which were compact,<br />
but high powered, which allowed us to<br />
keep in contact for most of the hike.<br />
From the cross I was treated to beautiful<br />
360-degree views of The Grand Massif, a<br />
beautiful mountainous area in France with<br />
Mount Blanc in the distance. The<br />
information in the topo said the exit point<br />
was a 600 metre hike further along the<br />
ridge from the cross, and looking along<br />
the ridge - the exit point seemed obvious<br />
so I was in high spirits.<br />
ROCK DROPS ON THE RIDGE<br />
Hiking along the ridge was trickier than<br />
I had anticipated. There was a sheer cliff<br />
on the left and a steep sloping alpine<br />
meadow on the right. Also, what had<br />
looked like an obvious exit point from<br />
far away, was becoming hard to find, as<br />
I got closer to where I thought it was. In<br />
BASE jumping a ‘rock drop’ can be used<br />
to estimate the vertical height of the<br />
cliff. The exit I was looking for had a 7<br />
second rock drop, however all I was<br />
finding was 4 second rock drops. I was<br />
approximately 4 hours into the hike at<br />
this stage, however with spectacular<br />
weather and high spirits I continued<br />
along the ridge looking for the exit.<br />
After a while I was sure that I had passed<br />
the exit I was looking for, however the<br />
terrain further along the ridge looked<br />
promising for a possible exit so I<br />
continued. The ridge continued to be<br />
tricky to follow, however, after around<br />
another hour of hiking I was getting<br />
towards the far end of the ridge where it<br />
split off to different peaks. I came across<br />
a small herd of sheep and found a<br />
possible exit point with a 5 second rock<br />
drop above a beautiful alpine lake with<br />
icebergs in the valley below.<br />
THE SPICY CRIOU<br />
It was at this stage that I ate my last<br />
Snickers bar and finished the last of my<br />
water and I was confronted with a<br />
difficult decision on whether I should<br />
jump this exit point. I was confident that<br />
I could get my wingsuit flying off the cliff<br />
and clear the ledges below, however I<br />
was a long way up the ridge. The valley<br />
below was higher at this point so I was<br />
unsure of whether I would be able to<br />
have enough glide to fly safely down the<br />
valley to the landing area. After some<br />
consideration I decided to leave this<br />
potential exit point, which I nicknamed<br />
‘Spicy Criou’ for the future when I would<br />
have more experience and could assess<br />
the terrain with a laser range finder to<br />
calculate if the glide down the valley was<br />
possible.<br />
SELF PRESERVATION<br />
I was confident that I could find the exit<br />
on my way back down the ridge,<br />
however I had to address the issue of<br />
running out of water. It was very hot<br />
especially at the higher altitude on top<br />
of the ridge and I had been hiking with<br />
my shirt off. I could feel myself getting<br />
sunburnt and feeling heat stress, I also<br />
felt slightly disorientated I knew I<br />
needed water soon. Fortunately there<br />
was some snow in a bowl below the<br />
ridge and decided that was my best bet<br />
for a drink. It was a steep alpine slope in<br />
order to make it down to the slope. In<br />
order to make it down to the snow there<br />
was some scrambling involved using up<br />
more vital energy, but luckily I made it.<br />
There was no water available so I<br />
improvised, packing my 3 Litre water<br />
bladder with snow. I put my jacket and<br />
hood on to protect myself from further<br />
sunburn and put the water bladder<br />
under my jacket by my skin. I figured it<br />
would help the snow melt and keep me<br />
cool at the same time. I then set off to<br />
climb back up to the ridge to find the<br />
exit point. I think at this point the feeling<br />
of being lost started to creep in.<br />
FATIGUE<br />
After more scrambling back to the ridge<br />
and working my way down to where I<br />
thought the exit was, I started looking<br />
again. I could still only find 4 second<br />
rock drops and I couldn’t find a cairn or<br />
pile of sticks as was mentioned in the<br />
topo. By this stage some of the snow<br />
had melted so I was keeping hydrated.<br />
The jacket was keeping the sun off me<br />
and the snow was keeping me cool.<br />
However it was over 6 hours since I had<br />
started hiking and I had gained over<br />
2000 metres of altitude so I was starting<br />
to feel fatigue set in and headaches. I<br />
was also starting to feel frustrated at not<br />
being able to find the exit, combined<br />
with a lack of food and lethargy - it was<br />
hard going. I remembered reading in<br />
the topo that there was some exits<br />
further down the mountain so I decided<br />
to start hiking down and see if I could<br />
find an alternate exit to jump. Looking<br />
back up the ridge from the cross, it felt<br />
like the mountain was mocking me as<br />
the exit looked so obvious from this<br />
viewpoint.<br />
After about half an hour hiking down<br />
from the cross I found a sheer cliff with a 6<br />
second rock drop. I was unsure whether<br />
this was one of the alternate exits<br />
mentioned in the topo as it was in a bowl<br />
and the terrain looked quite flat after the<br />
initial cliff which would require a good<br />
glide to make it down the valley to a<br />
landing area. I was unsure if I would be<br />
able to make the glide and I also couldn’t<br />
find a good rock to launch from. There was<br />
a lot of grass and loose rocks on the cliff<br />
edge. This was when I was confronted<br />
with the hardest decision of the day. If I<br />
jumped and it was successful, I would be<br />
on the ground in 2 minutes and meet with<br />
Wade who was waiting with food and<br />
water. Or if I didn’t jump I was faced with<br />
a four hour hike all the way back down the<br />
mountain. However if I did jump and was<br />
not successful then I could be faced with<br />
very serious injury or a likely death.<br />
7 HOURS<br />
It was now 7 hours since I had started<br />
hiking and I was really feeling fatigued.<br />
On previous jumps on the trip I had<br />
experienced leg cramps as I had<br />
launched my wingsuit off a cliff. In this<br />
situation I felt that it was likely for my<br />
legs to cramp and also the fatigue would<br />
greatly increase my chances of making a<br />
fatal error. Wingsuit BASE is already an<br />
unforgiving sport so I made the decision<br />
to hike down. I radioed Wade to<br />
confirm my decision. He sounded<br />
slightly concerned due to the length of<br />
time I had been on the mountain and<br />
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the time still to go to hike down, but<br />
relieved that I was choosing the safer<br />
option. After a long tiring trudge I made<br />
it back to the trailhead at 5pm, 11 hours<br />
after starting in the same spot with high<br />
spirits. However now I was feeling<br />
dejected and humbled by the mountain.<br />
Thankfully Wade was waiting with food<br />
and water and I went home for a night of<br />
deep sleep. I think had I stayed on the<br />
Mountain any longer it would have been<br />
disastrous; I had made the right decision<br />
coming down.<br />
GROUND CREW<br />
Over the next few days I ground-crewed<br />
for Wade paragliding, and I had time to<br />
reflect on my experience. I had learned<br />
some valuable lessons about being<br />
better prepared in the mountains. I was<br />
glad to have a radio as if I had not been<br />
in contact for 11 hours, I’m sure Wade<br />
would have thought the worst. Also<br />
using the radio I was able to listen to a<br />
French emergency radio channel, which<br />
broadcast the winds at the valley floor<br />
and at altitude so I could monitor the<br />
suitability of the winds as I was hiking. I<br />
definitely could have brought more food<br />
and water and also better sun<br />
protection. The biggest lesson was to<br />
have more knowledge of the mountain.<br />
During these few days I also made my<br />
first BASE jump in France off a jump<br />
called ‘Belvedere’ with much easier<br />
access of only an hour hike. After doing<br />
some more research I was confident that<br />
I had been very close to finding the exit<br />
on Criou and decided to return to the<br />
mountain in search of redemption.<br />
THE RUSH<br />
Another 6am start with 4 litres of water,<br />
6 snickers bars and a couple of bananas<br />
this time. I made it to the cross and very<br />
slowly and carefully worked my way<br />
along the ridge. I found an old pile of<br />
sticks buried in the grass, which I had<br />
missed the first time. Many BASE<br />
jumpers use wooden sticks from the<br />
forest to aid in the uphill hiking so a pile<br />
of sticks is always a good sign that you<br />
are close by an exit. Sure enough I<br />
found the exit with a nice rock to jump<br />
from and a 7 second rock drop. I was<br />
elated and joyfully reported to Wade<br />
over the radio “I have found the exit, I<br />
repeat, I have found the exit”. After<br />
taking some time to relax, stretch,<br />
hydrate, eat a snack and visualise my<br />
flight I geared up in my wingsuit,<br />
parachute and helmet. After some final<br />
pre flight safety checks and deep breaths<br />
I counted down “3, 2, 1… Dream!” and<br />
launched from the mountain. After a<br />
moment of silence the sound of the air<br />
rushing past me increased as my<br />
wingsuit filled with air. Spreading my<br />
arms and legs I began to fly and was<br />
rewarded with a beautiful flight down<br />
the mountain. I flew conservatively and<br />
surveyed the terrain to be more<br />
prepared for a more advanced flight<br />
next time.<br />
8000 FEET ELEVATION AND A<br />
CONVERSATION<br />
The weather continued to be picture<br />
perfect so a few days later I returned to<br />
hike Criou again for another jump. This<br />
time I started hiking about 1pm and<br />
Wade, after dropping me off drove to<br />
the other side of the valley to paraglide.<br />
Through the trip he had been increasing<br />
his paragliding knowledge and skill. On<br />
this flight he was expecting a quick<br />
“sleddy’ which is just a glide straight<br />
from the launch point to the landing<br />
area. However soon after launch he<br />
caught a good thermal and rode it up to<br />
over 8000 feet of elevation. He was<br />
rewarded with amazing views of the<br />
Grand Massif from above, including a<br />
special view of Mount Blanc. With the<br />
altitude he had gained he was able to<br />
glide across the valley and then caught<br />
some ridge lift and thermals near the<br />
base of Criou and began working his way<br />
up the mountain, riding thermals. Over<br />
the course of 2 hours of flying he made<br />
his way to above the cross at the same<br />
time as I got there after 3 hours of hiking.<br />
I was surprised and recognised his<br />
paragliding wing. In disbelief I radioed<br />
Wade and asked if it was him off the side<br />
of Criou. However instead of a radio<br />
reply I got a triumphant shout from<br />
Wade directly of “Yahoooo!”. It was<br />
special to be able to have a conversation<br />
with him directly as he circled in his<br />
paraglider above.<br />
200KMH AND MORE EXIT POINTS<br />
I quickly hiked the rest of the way along<br />
the ridge to the exit point. It was<br />
starting to get late in the afternoon and<br />
the sun driven lift and thermals were<br />
starting to wane. The many paragliders<br />
in the air slowly decreased until it was<br />
just me on the exit point ready to jump<br />
and Wade using everything he had to<br />
work the last of the dying lift, to remain<br />
above the ridge. All the other<br />
paragliders were on the ground. So with<br />
a final radio call I stepped to the edge,<br />
looked across to Wade and waited for<br />
him to circle around so he could watch<br />
<strong>Issue</strong> <strong>12</strong> VOLUME 1<br />
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me jump. As I flew down the mountain I flew a more<br />
aggressive line with the smooth air conditions in the valley and<br />
the knowledge of the line I had gained from the previous<br />
survey flight. I buzzed the grass slopes and trees in my<br />
wingsuit flying at speeds over 200 kmh. The sound from the<br />
wingsuit tearing through the air echoed in the valley and<br />
resonated off Wade’s paraglider as he listened and watched<br />
me fly down the mountain. I disconnected from the terrain,<br />
flared my wingsuit to slow down, reached back and deployed<br />
my pilot chute, which caught the air and pulled my parachute<br />
from the container on my back. I gently glided<br />
down underneath my parachute for a soft<br />
landing in a clearing beside a river at the base<br />
of the valley. I gathered my equipment and<br />
walked through Samëons with a smile from ear<br />
to ear as Wade glided his paraglider back to the<br />
landing area. We arrived at the same time and<br />
shared a joyful embrace.<br />
experience with my mentor and friend. It was that night over<br />
a celebratory dinner and drinks that I remembered the name<br />
of the exit that I jumped was named in French “Les Deux<br />
Aigles”. I did not know what it meant but translated it to find<br />
out that in English it is “The Two Eagles”. It brought an extra<br />
significance to the experience I got to share with Wade as we<br />
were the only people left on the mountain the evening when<br />
I jumped. We were the two eagles, flying in different but<br />
beautiful ways connecting with a mountain that will forever<br />
hold a special place in our hearts.<br />
THE TWO EAGLES<br />
The paragliding flight had been the best of<br />
Wade’s life at that point, his longest flight time,<br />
highest altitude gained from a thermal, most<br />
distance covered across the ground, first time<br />
crossing a valley and just an all-round special<br />
flight in the mountains. What made it even<br />
more special was that he got to share the<br />
experience with me, who he had taught to<br />
skydive over 3 years earlier, and had mentored<br />
me through my progression. That flight in my<br />
wingsuit is still the most rewarding flight of my<br />
life. I invested over 20 hours on the mountain<br />
to be able to fly that line, I learnt some valuable<br />
lessons along the way and I got to share the<br />
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