Posts Tagged ‘casa de pedra’

North Face Hayasa trail-running shoes - find them at Casa de Pedra in São Paulo

North Face Hayasa trail-running shoes – find them at Casa de Pedra in São Paulo

New running shoes..!

Saucony

My old Saucony shoes… slightly worse for wear..

My old Saucony shoes have, after a year and bit of solid use running and casual walking, bitten the dust. Shame really as they were great shoes to run in. Nice and light, comfortable, pretty sturdy, and I liked the colour scheme of them. First of all holes started to appear at the front end of both trainers where my big toe is, then  gradually the fabric became weaker and weaker until finally on one of them the side fabric became detached from the sole and the shoe isn’t really useable any more, unfortunately. So it is a farewell to a good pair of trainers.

The North Face - Hayasa Running Shoes

The North Face – Hayasa Single Track Running Shoes

In their place I have got The North Face Hayasa trail running shoes from Casa de Pedra – a nice red colour which stands out well enough as well. Nice and light, with a pretty good grip, strong and also reinforced toe-ends to help protect from bumps and the like (as well as hopefully stopping my big toes from poking holes in to them!). The laces are great – a sort of soft stretchy material which just doesn’t come undone. And very importantly for me, very comfortable with a nice and snug fit. They are most decided neutral in the way they are built, so just about right for my feet. In short, it was love at first fit when I tried them on. I needed to get them before the half marathon in Rio, which I did manage to do. Unfortunately, it was only a couple of days before the race. And it really isn’t recommended to start hard running in new shoes without having worn them in. So on the day before the race, the Saturday, I just walked around in Rio for the day, just trying to get used to them and them used to me. Chugging alongIt seemed to work, though how much this was to do with my “walking-in” or the general ultra-good fit of the shoe, am not sure. As I mentioned in a previous post, I managed to get a time of 1h54m59s – a time that I was very pleased with as I imagined taking two hours and I had not done much dedicated running training, and especially not over that kind of distance. And at the end of it all, my feet felt fine, as did my knees. Just the muscles were tired, as you can imagine! But the shoes had done their job and kept my feet nicely protected with just a couple of toe blisters on one foot, but nothing bad. I never really imagined the North Face making good running shoes, and though these are more for trail running (and have received good reviews for this as well – check this one out), they were great for running along the roads in Rio and I wouldn’t hesitate to recommend them to anyone interested.

Casa de Pedra

Satisfação total!

Como eu já disse viver na capital paulistana nem sempre é fácil, por isso a busca por lazer e uma vida saudável é interminável e um tanto desafiadora. Pedalar aos finais de semana para a praia ou interior é muito bom, mas para aqueles que tem sede por mais e mais, o jeito é incluir outros esportes. E as vantagens de diversificar as suas atividades esportivas não param só em te dar opções mas também previnem contusões e tendinites. Por exercitar diferentes  músculos com outros  movimentos gera um fortalecimento mais completo. A musculação sempre deixada de lado por aqueles que não buscam ficar bombados é essencial para uma evolução em qualquer esporte além de dar suporte para os ligamentos e articulações. Nós que precisamos estar com o corpo e a mente prontos para qualquer coisa já que esse projeto vai nos levar ao limite, ficamos cada vez mais versáteis e buscando treinos e atividades que nos ajudem. E foi por isso que começamos a escalar. A escalada é uma ótima dica para aqueles que buscam um corpo forte, alongado e maleável. Por trabalhar flexibilidade, resistência e força do corpo todo é um esporte mais que completo, sem falar da melhora na auto-estima, concentração e resistência mental.

Paulista - Va de BikeHoje mais do que nunca percebo como o mundo da bike e da rocha andam cada dia mais perto um do outro. Afinal de contas nada mais gostoso do que cair na estrada em cima da magrela, chegar no meio da natureza em algum cantinho razoavelmente perto da capital e escalar na rocha. Lá de cima ver a vista e pensar que conquistou não só quilômetros mas também “alturas”. Essa proximidade vejo pelos que estão a minha volta, a quantidade de gente indo e voltando da Casa de Pedra de bike aumenta mais e mais, hoje são organizadas pedaladas as quintas e até rola uns pedais longos de final de semana, na CP alunos novos são frutos invertidos, ciclistas que vão lá ver qual é a boa das agarras e paredões. Esse crescimento de ambos dos esporte é animador, e até dá um tanto de orgulho ver o rumo que as pessoas estão pegando. Na Europa o uso de bike e escalada como lazer e meio de se manter em forma já é antigo, e tenho certeza que um dos fatores por grande parte da postura aventureira, da consciência ambiental e da maneira de lidar com coisas ligadas a melhora da qualidade de vida sejam tão enraizadas.

Para pedalar existem diversos grupos no face, em blogs, bicicletaria e bairros da cidade que te ajudam a iniciar a prática já a escalada parece mais distante, por isso hoje vim aqui mostrar que não é tão difícil começar a escalar, muito menos ir atrás de experimentar. Treino de Equilibrio - Slackline

Caso você queira tentar a primeira vez num ginásio com diversos níveis de dificuldades e segmentos do esporte sugerimos a Casa de Pedra que fica pertinho do metro Barra Funda. Além de ser o maior ginásio de escalada esportiva do país com paredes de até 14m de altura e mais de 100 vias de escalada guiada, top rope e boulder você ainda conta com uma estrutura completa de musculação. É possível ir um dia só para conferir ou fazer um plano mensal, dá uma olhadinha no site ou passa lá e conversa na recepção.

Casa de Pedra climbing gym, São Paulo

Casa de Pedra, São Paulo

Para aqueles viciados em esporte na natureza, e não querem nem passar perto de uma academia, indicamos a Kaiporah uma agência de esporte de aventura que nasceu justamente para ajudar ao acesso a esportes como: bike, yoga, trekking e claro escalada. Todo mês são programadas diversas saídas para as rochas no interior que cerca a cidade de São Paulo. As vias normalmente tem de diversos níveis de dificuldade e eles fornecem todo o equipamento de segurança, lanches super saudáveis e instrutores super experientes que vão te ajudar a superar os obstáculos e conquistar o cume.

Esse domingo caso você queira ir conferir vai rolar uma saída para o Guarujá no Morro do Maluf com vias muito boas para iniciantes e intermediários, caso queira saber mais informações dá uma perguntada lá na pagina deles Kaiporah.

Among the additional equipment we have just acquired is the North Face VE-25 tent. Not the cheapest tent in the world, but certainly worth it:

It is a three-person, four season tent, which is used by mountaineers in the Himalayas and up Everest, and also by polar explorers – capable of providing good shelter in extreme cold and in strong winds.

In looking at the reviews of the tent, people have mentioned that it is heavy – which it is at just over 5 kilos when packaged. But then again, when you get a three person, four season tent, you don’t really expect that it will be light as a feather, do you? We will be able to split the load between the group, so it won’t be too much of a burden when we are cycling on the road. I have also seen a couple of people commenting that the tent is slightly hard to set up… though others have said that it can be set up easily by one person.

We never know what the weather will be like in the UK in winter – it could as easily be beautiful as it could be blowing a gale outside, so I think going with a four season tent for this journey is the best idea. Also, as we will be using this tent throughout the entire project, it doesn’t really make sense investing in a lighter, less substantial tent now, and then spending more on the four season tent in the future.

We shall soon see about how we find it – living in São Paulo, we don’t have that much space to practice setting things up – especially not in the central areas, where it is just an urban jungle, and people would probably be slightly… curious if we tried putting it up in the park! But we shall go off in to the mountains around the city soon to test this and get used to the thing.

In São Paulo, you can get the North Face VE-25 from Casa de Pedra – along with less expensive but excellent quality ones such as the Marmot Limelight 3 season tent, among a number of others. Check them out.

In the middle of all the cycling trips, we are still continuing our training at Casa de Pedra, working in the gym there and the climbing wall, which we are doing on a daily basis during the week. Though climbing is going to feature less than we originally thought when we started out on this project, it is still important for the physical aspect – developing our upper body and abdominal strength as well as the psychological aspect.

Working with Fabio is going well, with a mixture of endurance and strength training, along with occasional jogs for a few kilometres out by the road. On the climbing wall, we are doing training such as three consecutive walls which are within my comfort zone, and then a break for a couple of minutes, then three more… continuing like this for an hour so until am pretty much exhausted. Once that is done, a few different types of situps for the abs,  training with elastic stretch bands for the shoulder muscles, and some general leg stretches.

And with Luciana at the gym… just switching between legs, abs, biceps/triceps, shoulders… just to get a good all round level of fitness. This is followed by an hour run on the treadmill, where I normally run about 11km or so and am also able to speed up towards the end rather than breathlessly collapsing as I might have done had I done this a few months ago. Training here is definitely not my favorite part of the week – am really not a big fan of weights but it is all needed to get in as good a condition as possible. With the running, I just keep working out the maths in my head to help time pass… what percentage of the run have I completed? If I have run x km after 2 and a half minutes, how many kilometres will I run after 6 minutes… straight forward math, but when am running it just takes a bit longer than it normally would to work out, and before I know it a good few minutes have passed and before I know it have run five or six kilometres. And, at the end of it all, a protein drink with a mixture of glutamine, creatine, whey protein, coco, honey and sugar cane, to help ensure I don’t burn muscle when exercising and to help muscle growth.

The Pão de Açucar São Paulo marathon was held a week or so ago. I definitely wasn’t in condition to run it this year, but I think that going like I am at the moment, it should be fun to do next year, and it would be a good intermediate goal – just hope it won’t be ridiculously hot.

Thanks to Casa de Pedra of São Paulo for your support! And thanks Augusto for the picture!

<—- Ascending the mountain

The guys helped calmed me down and I went on ahead with them securing me. It was now a scramble down a rock face about three metres wide, with crampons on  – something I had not done before. Fortunately, as I went down, José caught up with me and saw that I wasn’t a particularly happy chap. He asked if I had climbed with crampons on before and on receiving the negative answer, he took my crampons off and accompanied me down the rock face – something I was particularly grateful for considering my near panic after the thin pass.

Photo: Augusto Petacchi

We all got down the rock face eventually and now it was time to go up the slopes. Though much steeper than anything beforehand, it was relatively straightforward: using the ice axe to secure your upperbody and then a couple of steps up digging in the crampons, and then repeat this umpteen times until the top of the slope; another small platform to rest, then another steep slope. Straightforward, yes, but still extremely tiring – especially considering the altitude. The whole body just seeped away energy and everything seems in slow motion and takes so much longer than normal.

At the top, the views were beautiful, though I was too drained to really enjoy them. I probably managed a couple of pretty pathetic “wooos!” and just stayed sat down trying to recover my breath. Kirk, full of energy, stripped off down to his chest, much to the amusement of everyone on the peak. In the back of my mind I knew that we had to go back down the same way we had come, which meant crossing that horrible pass again. We must have stayed at the top for about twenty minutes or so, though we noted that dark clouds were forming over the summit – clouds which did not look like they boded well for climbers who would be stuck under them (we did meet a German and British climbing pair who were going to the summit an hour after we had got off it, and we hoped they would be okay).

Photo: Augusto Petacchi

In going back down… the first parts, the steep slopes, were very easy: Caleb belayed us down which meant we just needed to lean back with our full body weights, and enjoy the ride. Getting to the rock formation was straightforward. Unfortunately, José had already left and gone well ahead of us, so nobody was there to accompany me up. My rock climbing mindset from Casa de Pedra set in and slowly but surely I worked my way up. It is not the steepest climb in the world, and there are plenty of rocks to grab hold of, but the lack of security if one falls stayed in the back of the mind, and the falls to the side… would have consequences. Made it up and recovered my breath, and now for the hard part – the snow pass. Going down it was even worse than going up it as this time I was forced constantly to look at the falls. Onlookers who had already reached the other side looked on worriedly at the rookie crossing the pass.

Again, thankfully, no incidents and I managed to get across, pretty much by sitting down at some points and inching my way forward. My fear of heights (or fear of falling? interesting question – not sure exactly what, but ultimately it’s a fear!!!) pushed to the back by a very real need to concentrate. This was the last really challenging part of the climb and it lasted an eternity, and it must have looked like I was drunk once I had actually made it to the other side. Kirk was behind me, telling me to slow down as he was on the dangerous part and didn’t want me pulling him off! Fortunately I heard him, stopped and just sat down.

The weather really closed in when we were going back down the glacier and it began snowing quite heavily – by this time the two climbers we had met earlier would have been on the summit, and the hints of thunder in the air made us worry even more, though there was nothing we could do. We made our way down, knocking the snow out of our crampons and with me occasionally stumbling because of the fatigue. It was great getting off the glacier when we could take the crampons off, though it was even better an hour or so later when we eventually saw the tents of base camp with the mountain behind us completely obscured by cloud, and I saw Natalia there. We had made it.

Sunday was our final opportunity to go rock climbing out in the open before our coming trip to Bolivia, and we used it by going with the guys from Casa de Pedra to Pedra Bela, a couple of hours away from the city, near a place called Bragança. We had been there once before on our first time rock climbing and it had been an interesting experience, with us struggling on climbs which are described as “easy” with class 5 routes proving a problem (to convert to the US scale, ignore the 5 and subcontract 4).

We have been regularly completing grade 6 six climbs at the Casa de Pedra gym, – including climbs with only very tiny holds for your fingers, so we were quite eager to see how we had improved. We also wanted to work in training ourselves with a belay device we would be using on the mountain – at the gym we have to use the Grigri because of Brazilian laws: they are more secure for catching falls due to a self-lock mechanism. The traditional tube style belay device is much lighter and is generally seen as more effective for lead climbers due to there being no auto-lacking mechanism. We got ourselves a Petzl Reverso, which has the same basics as a standard belay device though is also good for climbing with two ropes (over difficult terrain where you aren’t necessarily going in straight lines), and also for belaying two climbers at once. Since we will be using this type of belay device in climbing the mountains in Bolivia, and since mis-use of the device can easily lead to falls… we thought it would be good to train with people who knew how to use it properly…

And so we went, and improved we have!

Arriving at the rock at about 9am, we were presented with easy grade three climbs to start off with. These grades we did find very easy and were effectively strolling up them. Getting used to the belay device wasn’t too hard either. You just always need to remember to keep the rope tightly secured beneath the device, quickly giving slack to allow a climber to keep going up, and bringing your hands back down again, below the device. With Fabio, Mineiro and Adebas from the gym keeping a close eye on us, we soon built our confident. After lunch, some harder climbs were mounted including the grade five I had struggled with for a long time before finishing the other time, and another which was new… different. It looked pretty vertical to me, that’s for sure. Adebas didn’t tell us what grade it was at first… just for us to give it a try. I went first.

After struggling a little at the beginning and falling a couple of times, I managed to find some rock crystals to put my toes on and grab hold of with my finger tips. Slowly but surely, I was able to make my way up. It was not until I passed the hardest part of the climb that Adebas called up to say that it was a grade 7A – something I just learned now is the first of climbs which are considered “Sporting” grades. And I managed it! The view from the top felt pretty special – better than the views from just a few metres away along the rock where we climbed the grade 3s…! At the same time though, something left me slightly unsatisfied. Not sure exactly what it was… maybe because I know we still have loads of work to do and this is still just the beginning. Natalia managed to do it as well, which was great (though she was mad with herself for using one of the metal bolts in the cliff to help support her weight as she climbed… but she used them much less than others there, so it was still great!).

And then, just before sunset, back to the grade five… both Natalia and I managed to climb it first time in just about five minutes or so… at least it seemed really quick, anyway! I think I almost felt better in managing this than I did with the 7A! But all the same, with the way we managed with the belay device and the different climbs, we were both extremely happy with the day. It was a fitting end to see one of the more impressive sunsets we have seen for a very long time just as we packed up all the gear.

So next week, we will be on the plane to Bolivia, and greater… and much higher challenges.

Às 6h nos levantamos e começamos a arrumar as coisas, enquanto um separa os equipamentos o outro vai fazendo o café da manhã. Refeição essa que deve ser caprichada ainda mais para um dia de muita escalada.  No menu de hoje uma cumbucona de banana e maçã picada com mel e granola, para beber  suco de maracujá e amora.

Saímos de casa às pressas para a Casa de Pedra,  ponto de encontro das saídas da Kaiporah, lá encontramos com conhecidos e outros nem tanto. Galera animada e ansiosa.

Seguimos para Pedra Bela, estamos empolgados em voltar pro lugar do nosso primeiro contato com a rocha. No carro da Letícia (estagiária da Kaiporah) o Ben encosta na janela e dorme praticamente o caminho todo, eu vou papeando com o Leandro e a Letícia coisas de trabalho, de escalada, de vida e tudo mais o que surgisse de assunto.

Chegando na pedra tudo pronto, vias armadas, tenda com água e equipamentos e o Fábio, Mineiro e Adebás nos recebem com avisos, explicações e cuidados. O que mais me deixa segura nessas escaladas é poder contar com eles ali. A escalada é um esporte perigoso mas saber que temos como responsáveis 3 caras que além de experientes são muito cuidadosos nesse quesito deixa todos mais relaxados.

Subimos uma via de terceiro grau, e foi realmente um passeio sem dificuldades. Enquanto o Ben tirava umas fotos eu fiz segurança para quem precisava, aja braço. Depois começamos a treinar a segurança com o reverso. A dinâmica entre fazer a seg com o Gri-Gri e o Reverso muda bastante, e os riscos também. Enquanto no Gri-Gri você pode soltar a corda que o equipamento trava automáticamente com o reverso soltar a corda da mão direita é sinônimo de corda solta e de escalador sem segurança alguma.  Escalada é um esporte que exige atenção então o medo de perder a corda não me passa pela cabeça ainda mais quando se pesquisa as vantagens e diferenças entre os dois métodos de segurança (o reverso é um freio tubo com funções de freio dinâmico, o que absorve melhor o impacto na hora da queda permitindo correr um pouco de corda já o Gri-Gri é um freio estático então não permite que a corda corra na queda o que pode ser perigoso em quedas longas).

Com a atenção do Mineiro começamos a experiência de subir e descer no reverso. Fomos muito bem para ser sincera. E assim foram 3 vias de terceiro grau, uma de quarto superior e uma que no começo não tinha nível porque o Adebás não queria assustar. O Ben foi o primeiro a encarar, reclama daqui reclama de lá, tenta por um pé aqui outro lá e aos poucos ele vai conquistando cada agarra e cristalzinho. Passou o crux que ficava logos nos primeiros  movimentos e depois passeou até o fim da via. Lá de cima parou e observou um pouco a bela vista. Desceu e lá fui eu tentar subir. A essa altura já estávamos todos assustados ao saber que a via sem nível na verdade era um 7a. Demorei um pouco para encontrar os pés bons e quando achei me apoiei  e me equilibrei o problema foi me ajeitar no quarto move. Escorreguei, recomecei, troquei de pé, tentei melhorar as mãos… Suei para conseguir passar e só passei porque uma hora segurei na costura para poder ajeitar as mãos.  Com o sol na cara e a certeza de já ter passado o pior fui dominando e subindo até o fim. Lá em cima tirei a sapatilha, sentei, massageando meus pés contemplei cada pedacinho verde daquela paisagem.

Para finalizar um quinto grau em que da primeira vez ficamos mais de meia hora cada um para conseguir. Hoje nem parecia a mesma rocha de tão rápido e despreocupados que fizemos.

O bom de voltar as mesmas vias na rocha é poder conferir a nossa evolução e perceber a importância dos treinos indoors.

Agora é só se preparar para um mês sem rocha e escalada na Casa de Pedra mas de muita novidade no montanhismo no gelo na Bolívia.

So on Monday we were at the Casa de Pedra store at Vila Olimpia and started building up our equipment inventory. We started with the base and mid layers and also got ourselves small 30-32 litre Deuter summit packs for when we head out from our camps to the mountain summits – no need to carry everything with us, just basic essentials such as water, things like shell layers lest the weather turn against us, and emergency necessities.

The layering we get is extremely important. Wear the wrong clothes made out of materials such as cotton and your skin won’t be able to breathe. Your sweat will be trapped in your clothes against your skin, your clothes will become soaked; you become colder, wetter, and before you know it you could easily be battling against things like hypothermia on a cold mountain-side – not something you want, really.

So the base layer – we got light Casa de Pedra and heavier Solo Power tops and bottoms (to make sure we are okay in warmer and colder weather) is important to keep you warm but also quickly transport water away from your skin.

But the base layer itself, even if very warm, won’t make you as warm as you could be without the second layer. We got North Face fleeces, though wool tops are good as are other synthetic materials. The tops continue to wick the moisture away from your body, but at the same time they trap the air between them and the base layer – the air heats up and helps keep you warmer.

I will be going to the United States tomorrow to get more equipment – mainly technical gear, though also outer layers such as down parkas and shell layers. The down parkers help to keep you enormously warm by trapping a massive amount of air in the down and between it and the second layer, though at the same time, continue to transport moisture further away from your skin. Shell layers which cover everything, will keep us waterproofed and also wind-proofed, though still staying breathable so the moisture from your body can finally be transported fully away from you. Depending on the weather you can remove different layers which aren’t fully necessary, though you need to make sure you have everything as you can never be over-prepared.

Equipment inventory so far:

  • Solo X Power (heavy) base layers (tops and bottoms) (Masculine/Feminine)
  • Casa de Pedra (light) base layers
  • North Face TKA 100 Fleece tops
  • North Face Snowboard socks
  • Deuter Race 30 Summit Pack
  • Deuter Spektron 32 Summit Pack
  • 2 closed-cell sleeping pads

Plenty more to come, especially this weekend!

Depois de conversarmos sobre o 360 Extremes com Alê Silva – dono da Casa de Pedra e escalador experiente – e Janaína que trabalha com ele, temos o prazer de anunciar que eles concordaram em ser nossos patrocinadores nessa jornada.

Hoje é um dia muito importante para o 360 Extremes, afinal de contas não é fácil fechar uma parceria e não poderíamos ter tido mais sorte. Porque agora temos ao nosso lado uma das marcas de esporte de aventura mais fortes do Brasil, contamos com a estrutura da maior Academia de escalada de São Paulo, e com a estrutura das 2 lojas Casa de Pedra na hora de encontrarmos equipamentos. Sem contar com a relação que já temos com eles. Eu diria que demos o botão “start” nessa expedição no dia que pisamos na CP, foi lá que demos os nossos primeiro passos na escalada, conhecemos o Fábio nosso treinador, tivemos a oportunidade de colocar a mão na rocha de verdade, etc. E agora ter o suporte deles é algo que deixa tudo mais especial.

Nesse momento de mudança e crescimento do 360 Extremes nos aliamos a CP que passa por um momento parecido. Até o fim do ano eles irão inaugurar uma Mega Store na região do bairro Cidade Jardim, onde será possível encontrar as melhores marcas de itens de esporte como: escalada (é claro), trekking, cycling, montanhismo, para quem gosta de acampar ou fazer viagens de mochilão.

Conto que essa seja a primeiras de muitas agarras e vias de sucesso que iremos conquistar.

Boa sorte Casa de Pedra!

Obrigado Alê Silva e Janaína por acreditarem tanto quanto a gente nesse projeto. É ótimo poder contar com vocês!

Eu sei, eu sei estou devendo o vídeo da trilha, mas prometo que até domingo está no ar. Mas vocês tem que entender que a rotina é corrida e apertada. 

Todos os dias acordamos cedo, enquanto um toma banho o outro prepara o café da manhã caprichado com um suco diferente a cada dia, sanduíche de rucula e mostarda ou tapioca com manteiga, e uma fruta com granola e mel… Sem dizer que tem dias que nos inspiramos e sai umas panqueca!

Depois cada qual pro seu trabalho, eu saio da produtora umas 18h,e ultimamente tenho ido andando ou pegado carona até perto da Casa de Pedra, aí vocês já sabem sobe sobe, desce desce, escala aqui e atravessa lá, acabamos saindo da academia às 23h, pegamos o ónibus e caminho de casa, as vezes passamos no mercado pra comprar coisas que faltam, chegando em casa é fazer a jantinha leve, conversar sore o projeto e escrever o post do dia seguinte.

Resumindo a nossa vida: dormimos +/- 7 horas, trabalhamos 9h, malhamos 4h, e o resto do tempo é no trânsito ou comendo. Logo, tempo pra editar chegando em casa anda raro, mas esse sábado dou um jeito nisso.

Hoje na academia foi um dia daqueles, Yoga uma torturirinha básica pra variar, no fim da aula eu sempre acho que o Ben vai me falar que não quer mais, mas por mais ridículo que ele ache ele não desiste. Além da Yoga  treinamento com o Fábio, e hoje dividimos a aula com a Rita – uma aluna da Casa de Pedra.

Escalamos e desescalamos o que mais uma vez se mostrou um bom treinamento, o Ben melhorou muito, dessa vez ele acabava as vias mas ainda parecia com energia pra fazer mais coisa, fizemos uma travessia fácil, mas tínhamos que ficar 5 segundos em cada posição de braço e encontrar posições de descanso e depois fizemos um jogo de memória de posições, cada um fazia 3 exercício mais os próximos 3 que a pessoa anterior tinha feito. Achei muito divertido e bom pra nos fazer pensar um pouco na parede e melhorar posicionamento de pés e mãos. 

Amanhã tem mais escalada, mas a novidade da semana e o motivador é nossa segunda saída pra rocha, será domingo, iremos pra Salesópolis. E dizem que o lugar é bem bonito com uma represa em frente a pedra. 

Não vejo a hora de chegar domingo!!