Women's Empowerment, a non-profit based in Sacramento, made their 53rd visit to Pipeworks. We were able to catch up with leaders and participants in this amazing program to get the scoop on their partnership with Pipeworks.
"Sacramento Pipeworks has been working with Women's Empowerment since 2004," said Pipeworks manager Vaughn Medford. "They are headquartered only a couple blocks away from the gym, so it is not unusual to see a group of women 10-15 power walking over to the gym. They use the gym to work out in the weight area and do cardio. The members have become accustomed to seeing the group, and we're all supportive of such an important cause." "On our morning walks to Pipeworks, the ladies share their excitement and enthusiasm for the opportunity to focus on themselves for that one hour," said Nancy Nguyen, the program assistant at Women's Empowerment. "By attending Fitness Fridays, the ladies step out of their everyday lives and enter a world that allows them to make a change for themselves and their children."
The group assists women who are homeless, jobless or in abusive situations. Women’s Empowerment has served 916 women and their 1,376 children. In May 2009, they were named Nonprofit of the Year by the Nonprofit Resource Center, one of the highest honors a nonprofit can receive in the Sacramento region. Over 1115 women have graduated from our program.
"The mission of Women’s Empowerment is to educate and empower women who are homeless with the skills and confidence necessary to get a job, maintain a healthy lifestyle, and regain a home for themselves and their children. Our partnership with Pipeworks has become essential to the fulfillment of that mission," said Nguyen. Women's Empowerment runs eight week sessions in which a new group of women learns the importance of caring for their bodies through exercise and healthy eating.
“I joined Fitness Wednesdays at Pipeworks because it was an opportunity for me to focus on myself and to be healthier. I wanted to get back into a consistent schedule because that’s what being back in the workforce is like,” said Sharon McGuire a graduate from Session 53. “When I first entered the building, the front desk staff members were so friendly. They greeted us and gave us assistance in filling out first-time waivers. During our workout sessions, I often used the treadmill. While I spent most of the hour on this machine, I reflected a lot because it reminded me to keep my goals in perspective. I had so much fun during this time and felt extremely rejuvenated after I finished my workout.”
Sharon continues to strive towards her main three goals: to keep her recovery, secure permanent housing, and to see her daughter graduate from high school and enter college. “I truly needed this program because it’s part of my recovery process. The process encourages us to make time for ourselves and Fitness Wednesdays allowed me to do that. I highly recommend Pipeworks!” said Sharon.
Pipeworks makes it possible for her to continue on our journey towards a positive and healthier lifestyle.
Home of Partner Parties and On-sight Nights, The Studio Climbing staff can’t help but invent and host one-of-kind events and clinics tailored for its loyal climbers. The latest is a “How to Climb a 5.12” series brought to you by the legendary Charles “Swoll Chuck” Chang of Great Western Power Company. The first (and only so far) 5.12 clinic at the Studio is a series of three specialized classes geared to address and improve the skill level of avid climbers aiming to pass the 5.11-5.12 threshold more efficiently and with more control. Going into the first session, all of the students had everything they needed to climb harder, including capability, desire, focus and intent and strength. So what was preventing them from climbing 5.12s? That’s what this class was created to answer.
Charles said the clinic wasn’t about training for power or endurance because these climbers were capable doing that on their own. Rather, he focused on helping the students recognize their climbing inefficiencies by feel and finding ways to make it better. “Toward the end of the class, students were able to not just better recognize where they were inefficient after they have climbing something (to the top), but knew before making a move so they can find different ways,” says Charles. He also went over beta for sending a route that weren’t exclusive to climbing, such as breathing techniques used for deep water diving to improve lung capacity and keeping a low heart rate.
“Breathing was cool!” says Logan Cummings. “We went over remembering to breathe during hard sections and the importance of breathing to aid recovery during rests.” Logan also mentioned he learned to stay mindful about his climbing, like when to slow down, be aggressive or dyno past a crux. “The hard thing for me was to slow down and back off if I was climbing sloppily.”
For student Eric Andersen, concentrating on perfecting each move was the most challenging part; he worked on focusing on individual moves rather than just making it to the top. “I never paid much attention to the tension being created when climbing between my arms and legs, but Charles was able to explain this concept very clearly and taught me how to use it to my advantage,” says Eric. “I'm not just grabbing holds and climbing blind anymore, but studying the route, making precise, purposeful moves.”
Charles had the team of climbers practicing holding still poses on the walls and making solid, thoughtful moves on bouldering problems before roping up on 5.12s.
“I had little problem with the start, a tricky compression move when we bouldered it,” says Logan. “But as soon as I roped up I was flat unable to make it. Charles worked with me on the rest of the route, which I got good practice on, and got super pumped. Later he had me try the start again off rope, still pumped, and I was able to do it again without difficulty. This was a good demonstration of the power of your environment, set, setting, etc. to affect your performance. I'm working on that.”
Student Racquel Esqueda said everything she thought she knew about climbing was readdressed in the clinic. She said she grew frustrated at times, catching herself slipping into old habits and the urge to just make it to the top rather than embrace Charles’ static-versus-dynamic climbing methods. “What I learned is that there is no magic class that will instantly transform me into a better climber, but Charles offers a unique style of climbing that has been eye-opening for me. If I am able to forget everything I know and focus on developing the skills offered, I can see myself getting over the ceilings that I set for myself. Before I felt that I should be improving, but I was spinning my wheels climbing the same way on the same grades, but now I see how I am climbing and why I am stuck at the same grade and why The Studio Climbing is a great place to practice these new techniques.”
This clinic is offered at The Studio Climbing in San Jose and Great Western Power Company in Oakland. Stay tuned for the next clinic date.
The Touchstone community fosters a number of great projects from climbers. Recently, Andrea Jensen started Beyond the 100th, a company that produces climbing chalk bags.
Jensen, a seven year veteran at Berkeley Ironworks, climber began making the unique style of Beyond the 100th chalkbags in early 2013.
Using material from old synthetic and down jackets, Jensen sews together stylish and functional chalk bags. “I wanted to have a unique style and just happen to wear puffy coats,” said Jensen. “I garnered feedback from a few friends who are designers for outdoor clothing companies and they loved the idea
The locally crafted bags have gathered a solid following in the Bay area climbing community with climbers in the south and north part of the bay climbing at Cosumnes River Gorge, Castle Rock and across the state with the bags. Jensen has been able to see her hard work in action. “Its a proud moment knowing that I took an idea and saw my idea through the design,” said Jensen, “sourcing of all the materials and finding someone that could sew the bags locally for me! It's been a lot of fun, but a lot of work “
Beyond the 100th refers to beyond the 100th meridian or longitude. “This signifies the American West and where we find adventure in the outdoors,” said Jensen. “Coincidentally this is also the name of a Wallace Stegner book about John Wesley Powell's trek down the Colorado River.”
The bags area available through Beyond the 100th Facebook page where she posts pictures of the bags in action.
Mike Papciak, a well-known Bay Area climber and bodyworker, has been a longtime member of the Touchstone community. Born in Detroit and growing up in Atlanta Georgia, Papciak traveled and climbed across the western United States before arriving in 1992 at Diablo Rock Gym Manager Hans Florine's Bay Area home. Mike has climbed for more than 30 years and has helped climbers with their bodies for the past six. He spoke with the Touchstone blog about climbing and bodywork.
John Vallejo snapped this photo of Mike climbing at Mortar Rock
When did you start climbing?
1983 during the Atlanta years. Westerners might not know it, but Atlanta is in fact a great climbing town. I wish I had more time there.
How did you start climbing?
My high school youth group took a bus trip around the U.S. after freshman year. This included a few days in Yosemite. I saw dudes bouldering in Camp 4 and that was it. We also hiked Half Dome and looked over the edge and that was it, too. I went back home and used the Rockcraft books and the Sierra Club book that was shot at Indian Rock, and taught myself how to climb from those. Mostly bouldering, because there were some funky jungle-covered boulders within biking distance. Usually I climbed alone, no pads, just me and the skeeters. This is probably how I fell in love with The Move. Eventually I found a couple partners and mowed enough lawns to buy some Goldline, a Whillans harness, and some hexes. There were no gyms and we were always keen to climb, so we did weird, nerdy stuff like free-solo skyhooking on the sides of brick buildings, rappelling off the high school at midnight, lots of buildering and traversing on retaining walls. A couple times a month we could take the car and the rain would stop and we'd get out to the excellent crags of North Georgia, Alabama, Chattanooga, etc. My first love has always been bouldering: simple, powerful, social, solitary. I'll never quit.
What are some of the highlights from your climbing career?
France in 1993. I spent a month there, mostly at Ceuse, which is one of the best and most gorgeous crags in the world, at a time before internet media, when little was knowable in advance about these almost-mythical places. Most of the homies who went to France back then did so with a crew of other Americans. They'd rent a house and a car together, climb with the same partners they climbed with at home, and have lots of bickering and drama. Fine and good, but I wanted the cultural sink-or-swim experience, so I went alone, took a train down south from Paris, hitchhiked to the crags (I got an epic ride thru the Hautes-Alpes in a convertible Maserati), and climbed with random Euros. I did some 7c onsights and a few 5.13s in a couple tries each. Brilliant routes on immaculate rock in an exotic setting. Hueco in the late 80s/early 90s was another highlight: open, empty, and quiet. A secret that hadn't been spoiled yet. You would actually be psyched to run into other climbers in the park, because it was so rare, and because it was so cool to run into other climbers who came all the way to west Texas to go bouldering. Like meeting members of the lost tribe. My indoor highlight was winning a couple comps in the mid-90s, which showed me that people who were too cool to talk to you beforehand would come up to you after you won, and kiss your ass -- lame! Locally, my highlight is the second ascent of The Kraken at Mortar in March 1997. Over thirty years of climbing, my first ascent record has been undistinguished: a couple forgettable routes in Arizona and a few eliminates on the local choss around the Bay Area, the best of which is probably Hoop Dreams -- all five feet of it. I'm noticing that all my highlights are from last century! Hilarious and pathetic. Time to go climbing.
Mike doing body work in Berkeley
What do you do for work?
I'm a bodyworker. The paperwork says "massage therapist," and that term is correct if you want to use it, but there's some baggage around the word "massage" that I don't like, and it also suggests an approach and style of working that's different from what I do. The term bodywork has been in use for a few decades and I like its literalness: I work on bodies. I work with all of your contractile and connective tissue -- muscles, fascia, tendons, ligaments -- to unravel the stored tension, adhesion, and neuromuscular dysfunction that we naturally accumulate with the stress and exertion of modern life. I help with pain or discomfort if you're injured chronically or acutely; I help optimize performance if you're a performing artist or athlete; and I help give you more ease and relaxation in your body. Working closely with different kinds of people and their experience of embodiment is truly special. I love it. My practice is diverse: in a given week, I might see a pro climber, a retiree training for the AIDS ride, a computer professional with hand and wrist problems, a choral singer who needs more ribcage mobility, a yoga teacher, an exhausted parent or two, and a couple folks who are refugees from mediocre massage and want some expert, precise, thorough bodywork, and deep relaxation. I also teach individuals and corporate groups how to self-treat their own aches and pains. I call this muscle hygiene: just like brushing your teeth, you can, in a few minutes' time maybe twice a day, live with less pain, more comfort, and better performance. Take care of your musculature and you will reap astounding benefits.
How does bodywork apply to climbing?
One of my basic messages is: your body's probably not as injured as you think it is. But it needs maintenance. Maintenance takes time, effort, and money. Many climbers and other athletes come to see me after months of despair over what they assume is some kind of slow-healing tendonitis or joint-related problem. Often it turns out that the tendon healed long ago, and the joint is undamaged. Their lingering pain, weakness, and restriction comes from adhesion, dysfunction, and compensation in the surrounding neighborhood of contractile tissue. When those areas are restored to full functionality, the supposed tendon problem dissipates. Another basic message is: even the good stuff makes us tight. This includes our exercise -- climbing, running, even yoga. It's not that these things are bad, or as climbers like to say, "hard on the body" -- our bodies evolved beautifully to do things like run and climb. Instead, where many of us blow it is in the aftercare. We don't do that maintenance. We might do a hasty warmup, throw a few stretches at our hamstrings now and then, and do some pushups, and think we're being all sophisticated and preventing injury. Those pushups won't do anything to release tension from overloaded and imbalanced shoulders. And stretching can actually make us tighter. (This is not to be confused with yoga, which is so much more than stretching. Yoga is one of the best technologies I have encountered for staying healthy in your body, and it is a shoulder re-education like no other. I predict that in the future, yoga will be considered essential cross-training and injury prevention for climbers.) What's missing from many climbers' programs is release work. This is my generic term for therapies that release tension and adhesion in the musculature: bodywork, massage therapy, chiropractic, self-treatment with foam rollers and other tools, etc. I'll leave you with this thought: A tight muscle is a weak muscle. It takes much more effort to use a muscle that's stiff and dysfunctional than to use a muscle that's pliable and responsive. Tight muscles are also slower, less coordinated, and more prone to tearing, spasm, and injury. An athlete who's not getting regular release work from a practitioner and/or doing it on their own is hobbling their performance. Loosen up!
Has climbing helped with your bodywork, and has your bodywork helped with your climbing at all?
Yes in both directions. They're great cross-training for each other. Climbing keeps me strong for working on bodies. Working on bodies five days a week is a kind of manual labor, so after some years of decline, I'm getting stronger again. Now I just gotta take a climbing trip!
Find out more on mikepapciak.com, and Like Mike Papciak Bodywork Facebook to ask questions and receive occasional content about bodywork and your health.
There's just something different in the air. Spring has already sprung, graduate students are looking even more stressed out than usual, and the Tioga Pass is about to open. This could only mean one thing, SUMMER IS HERE!
Over at Touchstone land, we know that summer is a time where everything happens a little differently. Perhaps you're a student back in town for the summer, or a teacher who final has a little 'YOU' time. Whatever the reason, we've got an awesome deal on NOW.
Presenting... our 3 month Summer Membership. This pre-paid special membership is available now at every Touchstone Climbing gym. Stop by, check it out, and make the most out of your summer!
There are often times in life when you enter into an assignment or situation believing that you know exactly how something will turn out, only to find many surprises along the way. These unanticipated circumstances may bring stress to set deadlines, but in the end may yield very exciting and unexpected results. For example, take the story of this month’s member, Brad Sandoval.
When you first lay eyes on Brad, it seems natural to categorize him as a formidable presence with an overwhelmingly serious demeanor. Off the mat, he is a humble and approachable man living with no computer and making time for the things closest to his heart...training for Jiu-Jitsu and enjoying good food.
As the deadline for my story quickly approached, I anxiously checked my email time and time again only to find nothing there. The questions I wrote remained unanswered, and I watched as April was drawing to a close. I almost felt as if the interview would never come to fruition, and THEN THEY CAME!! Brad showed up at the last minute of the last day before the end of the month with 9 pages of torn out yellow notepad paper with his handwritten responses. Each answer was crafted with a genuine heartfelt explanation that could only be attributed to someone who loves what he does. In this case, it was talking about Jiu-Jitsu with you and I, the readers. I can guarantee that once you read the interview, you will want to know more about this man, Brad Sandoval, and the martial art that he holds so dear to his heart. His experience, knowledge, and instruction is offered to you weekly just for being a member at Sacramento Pipeworks! Stop in, take a class, and say “hello”.
Bove: What does a typical Brazilian Jiu-Jitsu class consist of and what can I expect if it were my first experience with the sport?
Sandoval: A normal practice session is 1 ½ hours, including a 10-15 minute warm-up/stretch incorporating many of the same movements we use in Jiu-Jitsu, followed by 30-45 minutes of instruction/practice with a partner, aka “drilling”. The last 30-45 minutes we “roll”.
Bove: How would I prepare for the class from a fitness perspective?
Sandoval: As far as physical preparation, I would suggest being well hydrated, because you will sweat! Aside from that, having an open mind and willingness to learn would be at the top of my list. Jiu-Jitsu is like chess in the way that you first learn how each piece moves before you develop strategies to checkmate other players...or a musical instrument where, you practice scales and chords repeatedly to develop mind and muscle memory; with enough practice, you can create music.
B: Is it something suitable for all ages and abilities?
S: Jiu-Jitsu is for all ages, however, at Sacramento Pipeworks we only offer classes for adults. Hopefully, in the future we will expand to offer classes for children. That being said, if a young person is mature enough to take the class they are welcome.
B: Would it make a difference if I wore normal workout clothes, or is there something specific that I should wear to class?
S: We practice with both the Gi (Kimono) and without Gi. For example, shorts and T-shirts. (Please check our class schedule for “Gi” or “No Gi” specification, days and class times.)
B: Is there a martial arts lifestyle and/or philosophy involved in the culture of the practice?
S: When you learn to see Jiu-Jitsu as a whole, you learn to accept a victory or defeat, to forgive your adversary, and to be more humble and balanced.
B: From a historical standpoint, can you tell us more about Jiu-Jitsu and its origin? What makes Brazilian Jiu-Jitsu different from other styles?
S: Mitsuyo Maeda was a Judo expert and a member of the Kodokan Judo Institute in Japan, and a student of Jikoro Kano, Judo’s founder. Unlike many members of the Kodokan Judo Institute who believed that the art should be demonstrated mainly through teaching and performing Kata, Maeda advocated demonstrating through actual combat. While Judo tends to focus more on throws and takedowns, Maeda’s style highlighted grappling in which Maeda was a specialist adding his innovations and philosophies. Maeda would compete in challenge matches against fighters from around the world, where he was more often than not the smaller combatant. Eventually stories spread of a smaller Asian man defeating larger, stronger opponents of many disciplines,including boxing and wrestling with little effort, rightfully earning Maeda the nickname, Mr. Impossible. Maeda traveled the world making a living through Judo demonstrations and prize fights.
In 1914, Maeda arrived in Brazil where he was befriended by a politician named Gastao Gracie, who at the time was helping Japanese colonies migrate to Brazil. Out of appreciation, Maeda offered to teach Judo to Gastao’s 14 year old son Carlos, who would in turn teach his brothers. Maeda not only passed along his techniques, but also his philosophies on combat. These techniques and philosophies would lay the foundation for Gracie Jiu-Jitsu. The Gracie family would go on to reveal the mysteries of Jiu-Jitsu to the world. Mitsuyo Maeda would never know the impact he made by giving us the gift of his martial art. THANK YOU MITSUYO MAEDA!
B: Where did you study and who was your mentor throughout the years?
S: I began practicing Jiu-Jitsu with Gi in 2001 in Wildomar, CA under then brown belt and great instructor, Jeff Bolton. That gym closed around 2003, so I began training No Gi (without Gi) Jiu-Jitsu, Muy Thai Kickboxing, and wrestling under UFC & Pride Fighting Championship Veteran, Chris Brennan of Next Generation Fight Academy in Temecula, CA until 2005. In 2005 he moved his Academy to Texas, which was unfortunate for my training. It was at this time that I decided to move back to my hometown of Sacramento, where 2003 World Champion professor Cassio Werneck runs his Academy in Citrus Heights. I have practiced at Cassio Werneck’s Brazilian Jiu-Jitsu academy from 2005 to the present.
B: How and when did someone with your experience and competitive prowess come to be an instructor at Sacramento Pipeworks?
S: About 2 years ago, my friend and fellow student under Cassio Werneck, Wayne Gregory (AKA the white Dave Chappelle), whom I am sure that many of you know from climbing here at Sacramento Pipeworks, asked if I would be interested in teaching here. I said, “Absolutely!” and was introduced to Vaughn Medford, General Manager Extraordinaire of the greatest gym in the world! The rest is history.
B: Do you have any rewarding moments and/or stories about yourself that you can share with us?
S: Some of my most rewarding moments include seeing my students improve and reach their goals.
B: What time/day can we join your class, and how many other people are normally present?
S: We have class Monday-Friday at 6 PM. An average class has 5-10 Jiu-Jitsu players give or take, and growing.
B: If you could be any type of animal, what would you be and why?
S: I would be a Na’vi (Avatar)...how cool would that be?!