Week of 12/23/19: Christmas week, Th and Sat workouts.

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Hi all,

AJ Kallet finishing off the Saturday Hill Repeats, Loaded Carries, Sprints, Swings with trap bar deadlifts
Elizabeth getting in her sets of daily swings as part of the Christmas Kettlebell Challenge we had going for the month of December
The Wednesday group works out at the “Madison Avenue Gym” ( a garage converted to a gym). Lisa and Lily decided we needed our own calendar featuring the gym members, so they put one together. A big hit! Thanks to all involved in outing it together. Great fun!

updated 12/25/19: joining on Saturday HR/Cross training workout: AJ, Judi, Pam, Shirley, Amanda, Elizabeth, Tom, Dave C, Judy S. LMK is you are joining in on the workout.

Same with the RRGRADE RUN 8M; I’ll need a head count for those need a ride down. See below for those joining in so far.

Happy Holidays folks! May you enjoy family time and celebrating this important Holiday. It can make You’ll be back into the swing of your workouts by Thursday with a bit of track, Saturday Hill Repeats/Cross Training/ Loaded Carries/ Sprints.

12/26/19 THURSDAY 8 am TRACK at COM. Working to extend the 400’s by introducing 600’s and 800’s until you complete 5k total distance. After your warm-up run, 6 x 20 meter pick-ups, 2 x 100 (100);

B gp: 4 x 400 (on 3′), 2 x 600 (200), 2 x 200 (200).

A gp: 10 x 400 (on 2:30 or on 2′ if under 6′ pace); 1 x 800.

12/28/19 SATURDAY 8 am HILL REPEATS/CROSS TRAINING/ LOADED CARRIES/SPRINGS. At Olivett Seminary College off Seminary Drive. Park along Seminary Drive near the entry road to the College. After you warm-up run, head up the entry road to first level where I’ll have the exercise stations set up. I’ve expanded the workout to included a mix of sprints-loaded carries- trap bar deadlifts and swings.

LMK if you are joining in on the workout: Amanda, AJ, Pam, Judi, Shirley, Elizabeth, Tom, Judy S, Dave C.

LOOKING AHEAD to:

1-1-20 WEDNESDAY 8 and 8:30 am starts for New Year’s Day RAILROAD GRADE RUN 8+ MILES from downtown Mill Valley to top of Mt. Tam parking lot via the old 5-7% grade road that the old Gravity Cars were hauled up to the top . I think we’ll have three people driving, but I will need a head count for those who need a ride down from the top.

Note that the volunteers of the Gravity Car museum up at the top will hold an open house with snacks and drinks for a donation.

those who need a ride down (I think we have three drivers): Lisa, Chris, John, Judi, AJ, Cary, Lee, Pam, Kevin, Denise

more to come

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