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Alexandra Reider – Climbing – Lancaster, PA

Alex Reider - Rock Climber

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What does your involvement in the sport mean to you? What made you fall in love with it?

I fell in love with climbing when I realized it combined all the things I love into one activity. It helps build your fitness level, challenges your mental by overcoming fears and analyzing outcomes, and it can bring you to some of the most beautiful scenic views the world has to offer. Being involved in this sport gave me all these benefits and then some. It helped me regain stability in my life and overcome my battle with depression and anxiety. Giving me goals to meet and challenges to beat.

Out of all the product sponsorship out there, why is primo the one for you?

I’m pretty stuck in my ways when it comes to the climbing products I use. Primo was the first chalk company to make me switch in over 3 years. All it took was one session and I could see a big difference in my performance and the feel of my skin afterwards. They’re very informative on their products and user friendly. Not to mention supportive and motivating to there athletes!

What is one surprising fact about yourself that we wouldn’t expect to hear?

Looking at me with my dreads and bum-ish style, you’d never know I’m a math wiz!  I’ve always loved math in school and I’m currently working towards my associates in accounting while I travel the country and climb.
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Steve Gaspar on Route Setting and Climbing

Steve Gaspar Route Setting, Image by Primo Chalk

What’s your birthday?

I was born on May 14th 1987. The epitome of the Taurus sign.

Where’d you grow up?

I was born and raised in Fairfield County Connecticut – not exactly a mecca for rock climbing. I spent a lot of time outdoors, and some time as a teenager mountaineering and honing rope skills in the mountains that would later serve my rock climbing. None of the routes were very challenging from a technical rock standpoint, however they taught me very valuable lessons about route finding, climbing at altitude, and being in the mountains.

How old were you when you started climbing?

I started traditional mountaineering when I was 11 years old, and it wasn’t until I went to college in Boston that I began pushing my limits in the sport. I spent a lot of time in Vermont and New Hampshire in the White Mountains and the Presidential Range.

Who helped you get started climbing?

Once I left for college and really started taking climbing more seriously I found a partner in my college roommate Ryan Broderick. We had some epic adventures together, and really learned what it meant to suffer in the mountains.

What’s you training schedule like?

As far as training goes I have 2-3 days a week of on the wall training. Long sets of technical routes that just completely pump me out until I literally cannot close my hands around a hold anymore. If I feel like I haven’t challenged myself enough physically on my on-the-wall training days I might finish up my workout with a few sets of hangboard / fingerboard training, and some campus boarding.

I usually have at least one day a week where I incorporate finger training after an on-the-wall session. I then will alternate depending on if I have 2 or 3 days of climbing training with 2 or 3 days of physical cross training – for instance if Monday, Wednesday, and Friday are climbing days, then Tuesday and Thursdays are cross training days. The following week would then alternate -Monday, Wednesday, Friday cross training, then Tuesday and Thursday would be on the wall climbing days.

Cross training includes everything I can do for my antagonist muscles that don’t get used in climbing – all of my “push muscles.” I work a lot of chest and shoulders, some biceps, and other overall injury prevention exercises. Plus, lots of gymnastic training with rings, and LOTS of core! All of this training does not include any weekends when I am usually travelling and climbing outdoors – that doesn’t count for training at all. Of course based on my schedule with setting competitions and traveling this training plan is subject to change. I won’t even go into my training when I am on the road – hahaha.

How do you work out when you aren’t climbing?

When I am not climbing I love going for hikes and exploring new areas – always with the idea in the back of my mind that I am looking for new outdoor climbing possibilities. I also love swimming, especially in the ocean. More recently I have gotten into playing soccer. I hate running at all cost, and having an incentive to chase a ball and then kick it makes the mundane cardio activity much more fun.

If you were on a long climbing trip and could only pack 3 foods, what would they be?

Ha – good question. I take my diet very very seriously, and I am working around learning my body on a nutritional level all the time. I recently discovered an intolerance to gluten and dairy, and simultaneously removed most other animal products from my diet for personal and moral reasons. I still eat eggs and certain cheeses (that don’t upset my stomach) from time to time, however my diet on a day to day basis consists of a lot of supplemental protein sources, fresh fruits and veggies, and fish. Coming from a strict paleo diet this was a tough change for me, and I am still adjusting to it especially having to eat enough protein to fuel my extremely active lifestyle.

I shoot for 120-140 grams of protein a day, so trying to spread this out between a few meals is a challenge. I normally wake up around 5am and don’t eat until 11am or so. My first meal is usually 4 eggs with veggies or a huge salad. Then I will snack throughout the day on protein bars and shakes and some peanut butter or cashews as a daytime snack (I recently discovered I am also allergic to almonds – a more recent development). Then I will have dinner – Thai food, tacos, something that is a bit more substantial, yet tasty and clean. I finish my day with another protein bar or two for dessert.

I don’t eat very many starchy carbs at all – a holdover from my paleo days. I find that not eating rice or potatoes, or any kind of gluten free pastas keeps me feeling light and strong most of the time. My one vice is sushi – I have rolls with rice usually once a week. I of course have cheat days where I do go a bit overboard – I have a sore spot in my stomach for a killer gluten free pizza.

To answer the initial question about what 3 foods I would bring on an extended climbing trip they would be protein shakes (pre made like Muscle Milk), gluten free & almond free protein bars (like Quest Bars), and a good gluten free beer (like Omission) or hard cider. Anything else I need I can normally find anyplace I travel.

What’s in your bag when you head out for a climb that might surprise people?

I usually have some sort of superstitious lucky charm with me. I cannot walk past a heads up penny without picking it up. I’ll have one or two of those with me most of the time. I try to go as light as I can when I am out, so very few extraneous things make their way into my pack.

Something I ALWAYS have that surprises me that not everyone carries is a basic first aid kit, and headlamp regardless of when or where I am climbing, even if I am 5 minutes from my car in the middle of the day. It is a habit I learned when I was younger that stayed with me – I have never needed my first aid kit for more than a bandaid, but better safe than sorry.

Where would you love to climb?

I would love to climb in the Alps – The Eiger, The Matterhorn, The Dolomites. I also really want to climb an 8,000 meter peak at some point. Getting to the Himalaya is in my future. I would love to climb in some of the classic areas in Spain and France too.

What’s a great spot to climb in California that very few people know about?

Steve: I’m not telling… 😉

There’s been talk about the divide between indoor and outdoor climbing is growing – do you see that as a trend?  Is it good, bad, or indifferent?

At this point I consider indoor and outdoor climbing two completely different sports. I see this as neither a good or bad thing, just something that is happening. There are certain similarities such as the muscles that are used in both sports are the same, and the concepts for balance and techniques are similar.

However the similarities pretty much stop there. Indoor climbing tends to be much more gymnastic and showy. Much more jumpy and risk taking oriented movement. Outdoor climbing tends to be much more slow and controlled. You certainly take less risk outdoors and the climbing tends to be more mental and spiritual. Outdoor climbing is much more of an adventure, and a time to learn about yourself, and what and who matters in your life.

How long have you been route setting?

I have been route setting full time for 5 years now. It has been my passion and my only job.

What first got you excited about route setting, to begin with?

I went to college in Boston for Guitar Performance at Berklee College of Music. I was an artist through and through. When I began climbing in the gym in Los Angeles I was immediately drawn to route setting due to the creative nature of it. You are literally an architect of movement. You can set climbs that challenge people’s physical strength, mental fortitude, problem solving skills, flexibility, and more! I truly believe it to be an artistic pursuit in the truest sense of the term. There is nothing better than choreographing a climb, and then spending a night with gym goers watching them try it, and helping them work on it!

What do you get out of route setting that you didn’t get from climbing?

I get to be creative, and construct movement. Climbing in a gym gives me a workout, and a time to socialize and have fun, but I don’t really get my creative outlet from it. When I climb outside I love exploring and trying new routes that Mother Nature set. It inspires me to go inside and get to try to recreate the movement that I worked on outside. Furthermore, getting to set championship level competitions gives me the opportunity to push myself as a setter and try movement that I might not be able to get away with in a commercial environment.

The level of climbers that come to compete is always so advanced that you almost need to set impossible movement for them to compete on. The worse case scenario would be every competitor finishes your route – how can you tell who won?

What kind of preparation/planning do you do before setting a route?

It depends on the route – each one begins differently. Normally I will pick a hold set and lay it out on the ground. This will be the blueprint of the route. Then I would take certain holds and place them strategically on the wall. Sometimes this means getting large holds or volumes up on the wall first so I can fit them and then setting around them. Something I love doing is setting top down, or setting the route backwards – I find that I get really interesting lines of movement up on the wall this way.

If I am really busy working commercially sometimes I will have two or three routes going up on the wall at a time. It really depends on the day, the terrain I am setting, and the routes that I have to set.

What, if any, route setting certifications do you have?

I am a USA Climbing Level 2 certified route setter. I have set multiple championship level events and am very close to moving up to a Level 3. I hope one day to be an IFSC certified national level setter.

Has route setting improved your climbing?  If so, how?

Route setting has opened my eyes to being able to read routes and come up with the solution for climbs before I am actively in the sequence. I can “read ahead” and plan more accordingly. It has also taught me many concepts of balance that I can apply to indoor and outdoor climbing.

There is nothing random about route setting, every hold is placed for a purpose and having the knowledge to set a route gives you the ability to dissect other routes, and outdoor climbs. It also forces me to climb a TON and forerun a lot of different routes. I am forced to try climbs that I otherwise might skim over because they aren’t my “style.” Having to climb all of the routes at my gym on a daily basis consistently makes me stronger, and gets me out of my comfort zone.

What makes a great route setter?

A great route setter has to be creative – I have met so many setters who are painters, or musicians, or some other creative type. They also have to be willing to take criticism on a daily basis. You cannot please 100% of climbers 100% of the time. At some point someone is going to tell you they don’t like your route – maybe it isn’t their style, or the are having a bad day. This has to roll right off your back.

More on that idea, setters have to be willing to work on a team and take advice from their peers. Forerunning all of the new routes is the most important part of  the setting process and we are constantly tweaking the moves. There is no ownership of routes, they are a product of the entire setting team, so if I make a change on one of my setter’s routes, he has to trust me that I am making it better, and vise versa. They also have to be work horses – believe it or not, setting is a large part manual labor, and working fast while minimizing the risk of a dangerous job at height is not something that a lot of people are cut out for. It is exhausting.

Where do you see yourself, professionally, in 5 years?  10?

The climbing industry is growing so rapidly that it is an exciting time to be a part of it! In 5 – 10 years I hope to be a USAC Level 5 National Setter, setting at the highest level national competitions. I would also love to branch out and set some World Cup Climbing competitions internationally. I also would love to be the head setter of a “mega facility” – a giant 50,000 square foot 60+ foot tall gym.

What route setter do you look up to most?

I have had some AMAZING teachers and mentors that I have had the privilege of setting with. I was lucky enough to take my USAC clinics with John Muse, Ian McIntosh, Chris Danielson, and Jeremy Hardin. These guys have set just about every national level comp in our country. I have been lucky enough to work on other competitions with such amazing chief setters as Louie Anderson, Aaron Couzens, and Molly Beard. I would not be where I am today without having been able to set side by side with all of these guys.

At my home gym Rockreation in Los Angeles I have been so lucky to be able to work with amazing setters on a daily basis. Ben Weaver, Norman Montes, Erin Guinn – I have learned so much from all of these guys!

Who in the climbing/route setting world, would you most like to meet, and why?

To be honest, I have been so fortunate and gotten to meet and climb with some of the best climbers in the world from Alex Honnold, Sasha Digiulian, John Long, Ben Rueck, John Cardwell, you name it. I have also had the opportunity to set with some of the best setters in the world!

Someone who I have yet to meet in the industry that I think is really pushing the art and craft of setting to the next level is Tonde Katiyo. His ideas for managing setting programs and coming up with creative ideas is on another level. I would love to work with him one day!

There is also a crew of setters working at a gym in Germany called Stuntwerk that are just on the moon – their setting style is part parkour, part climbing, and part something else. I would love to meet and set with those guys!

What’s the best piece of climbing/route setting advice you’ve ever gotten?

The best advice I have ever gotten about climbing and setting is sometimes you are just having an off day. Sometimes you can barely climb out of bed, let alone up a wall. On the same token, sometimes your routes don’t come out very well. Even if you are psyched, you just can’t force it. When this happens it is important to recognize it, and not let it frustrate you. Go home, go play some soccer, go for a hike, clear your mind and come back tomorrow.

You didn’t lose your ability to climb or to set, you are just having an off day. One of the things that makes climbing so special is that it is not automatic. Everything has to come together in just the right way for magic to happen. The temperature, the light, your diet, your training, your partner, your overall attitude – they all have to be PERFECT for you to perform at your limit.

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On Weightlifting and Body Image

Image of Keira Hand, Image by Primo Chalk

Seeing as I will be talking to and sharing the stories of many other athletes, I found it necessary to share my own. Bare with me, because this is going to be a long one…

This is me:

Keira Hand weightlifting using Primo Chalk Keira Hand Flexing her biceps on a mermaid costume, Image by Primo Chalk

This, is also me:

Image of Keira Hand on her passion on Photography, Image by Primo Chalk A Younger Keira Hand on a 5K Run, Image by Primo Chalk

In two of these images, I feel fat. I am constantly worried about my caloric intake, I want to take up less space. In the other two, I feel confident. I don’t care if I gain a couple pounds or eat an unplanned donut, “it’ll go to my quads” I always say.

Do I need to clarify which feelings went with which photos? I imagine not.

During my final year of high school, I went through a profound mental change.  As I creeped toward adulthood, I felt increasingly insecure in my ‘baby face,’ I felt more like a child than a young woman.  I wanted the curves, I wanted the sex appeal, and I didn’t feel like I had any of it.  This desire turned into an infatuation with the concept of an ideal waist to hip ratio that was spoken of in articles about Marilyn Monroe(whom I deemed the ‘perfect’ woman, the epitome of sex appeal). But instead of trying to build my glutes and legs to gain this ratio, I decided the solution was to lose weight.

This, coupled with my perfectionist mentality, spiraled all the way out of control.  I ultimately found myself in a state where I would count and measure the calories of carrots, squash, even gum.  My weight dropped far below healthy for my height, and my family ultimately realized the problem and enrolled me in an outpatient program for Anorexia Nervosa.

Fast forward a year of having to sit down and eat meals prepared by my family that were twice as many calories as I would eat in a day, and I was restored to a “healthy” weight.  I was sent off to college with my family assuming it’d be fine, but I still struggled. My infatuation shifted from weight loss to gaining purely muscle mass(which is neither possible nor healthy to do), and my obsessive tendancies continued.  I put myself through HIIT, high rep bodybuilding, and made sure to always be moving in some way between sets.  Yet as I seemed to be reaching my goal, I still felt fat and like a failure if I went over my macro allotment for the day, or didn’t reach them to a T. I would scroll Instagram and wonder why I didn’t look like the ‘fit girls’ presented to me.


Thankfully, in my Junior year I had an encounter that absolutely changed my life.  As I left the gym late in the evening, I had a trainer call me over.

“What are you doing with those shoes?” He asked(I was wearing Adidas Powerlifts).

“Oh I just have them for squats,” I replied.

“Have you ever done Olympic Lifting?”

“No,” I said, “but I always thought it looked fun.”

“Come to the gym at 8AM this Saturday.” He said.

So I did.  I walked into a room full of powerful women and men warming up with barbells, and in that moment I realized that this was where I belonged, this was home.

Of course, it was not an overnight transformation. I still struggled, I still felt fat, but each time I felt that way I knew I had my teammates and coach to help me through it.  The weightlifting community helped normalize eating for me. It forced me out of my comfort zone each day that we would go out to eat after practice, or when someone brought donuts to training.  There was not a single mention of calories, and if there was it was spun positively to how that food will fuel the lifting we just did.

My focus shifted away from my looks to my performance. I felt free for the first time in 4 years, and as I reflect on the experience I realize so much of it was due to my coach’s approach to my weight gain.  He never gave me a strict diet to follow, no ‘good’ or ‘bad’ foods, he just told me to eat; and as my weight increased so did my confidence.

There are a couple factors that really made this sport perfect for helping me grow, these being the focus on the individual and the inevitability of failed lifts. At a meet, I am never looking at the other lifters. I am focusing on myself and the barbell, on beating my own PRs. I also had to develop patience with myself, and an acceptance of imperfection.  Due to the technical nature of this sport you have to be okay with failing lifts you may have made 100 times before, because so many factors go into the movements.  These two factors altered the way I treated my body, as well.  I accepted that I didn’t look like a fitness model, because I didn’t need to. I finally felt valid and amazing in my own right, thanks to Weightlifting.  In this sport I have found peace with my body and true self-love that I never experienced before.  I know that as my training continues these feelings will only grow stronger, and I can’t wait to see how much more I can grow.

Keira Hand with her weightlifting coach, Image by Primo Chalk

Pictured: my coach and I after I won best female lifter at a local meet.

If anyone reading this has or is currently struggling with body image or an eating disorder and would like somebody to talk to, my inbox is always open: [email protected]

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Scot Mendelson loves Primo

Image of Strongman and Powerlifting specialist Semaj Baldwin, by Primo Chalk
Scot Mendelson
Power Lifting

Scot Mendelson is a world record holding Strong man. He is what I consider obscenely strong. In the world of powerlifting, grip is crucial. Scot emailed me today after using PrimoChalk in a workout. His exact words were…

“That is the most amazing chalk I’ve ever felt!!!”

Check out this video of him bench pressing more than 1000lbs!

Strongman Semaj Baldwin, Image by Primo Chalk
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Jake Swanson – Climbing & Canyoneering – Mesa, CA

Image of Jake Swanson by Primo Chalk

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Adventuring is a lifestyle, not an activity or sport. You can adventure through a work day at the office with the same gusto as at the crag, it just takes a little more effort. Backcountry crags and canyons with obscure, obscene approaches are my favorite. I am stoked to have found a lovely lady to hit the road with for the rest of my life. I believe settling is being content, not living in the suburbs with a picket fence and I intend to find that contentedness.

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Rob Casimiro – Climbing – New York, NY

Rob Casimiro Climbing, Image by Primo Chalk

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Hard-hitting weekend warrior who works at a hospital by day, but spends his nights and weekends slaying boulders, hurling himself off mountains and getting outdoors as much as possible. When I climb, I swear by Primo chalk. With how frequently I’m at the climbing gym, or on rock – it’s important to get stuff that helps take me to that next level as well as keeps my hands from being destroyed. That’s how I’ve managed to get so many of my fellow climbers on the Primo train!

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Chris Sanchez – Strongman, Powerlifting & Crossfit – Edinburg, TX

Chris Sanchez Powerlifting and Crossfit, by Primo Chalk

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I’m a strongman competitor always seeking improvement and knowledge of the strength world. I love powerlifting and crossfit. I love training, coaching and guiding myself and others to their goals and ambitions and one day hope to make it my own career choice. I’ve got a few competitions coming up. And above all, I love to eat!

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Kawika Henderson – Powerlifting World Champion, Elite Crossfit & Strongman Athlete – Surprise, AZ

Kawika Henderson on Training, Image by Primo Chalk

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I was born and raised out of Honolulu, HI. Currently residing in Arizona. Owner of Crossfit Golden TITAN: Athlete Engineering Center in Surprise, AZ .Former NCAA Football player, NFL free agent. IPL Powerlifting world champion, Elite CrossFit and Strongman Athlete. Always striving to be a better athlete while encouraging others to be the best they can be Born and raised out of Honolulu, HI. Currently residing in Arizona. Owner of Crossfit Golden TITAN: Athlete Engineering Center in Surprise, AZ .Former NCAA Football player, NFL free agent. IPL Powerlifting world champion, Elite CrossFit and Strongman Athlete. Always striving to be a better athlete while encouraging others to be the best they can be.