Week of 2/10/20: Workouts this week

Hi Folks,

Updated on 2/14/20: Saturday Hill Repeats/ Cross Training are a go; see you in the morning. Lisa, Judi, Kevin, Elizabeth, Tom and others coming.

I took in all day Kettlebell training course from 8-5 on Saturday in Mtn View. Yes, I’m sore but was worth getting the detailed tips on technique, form and how to get strong. The clinic was led by a very dynamic and exuberant Italian Strong First Team leader, Analisa Naldi along with seven other certified assistants. Nothing like exchanging information and getting help from knowledgeable instructors. All the staff could handle 60# kettlebells Swings with control, snap and power and full control with the slow deliberate movements while under high tension. Learned some good tips on how to do the swings more efficiently that we’ll go over on Wednesday.

These kind of courses are worth the expense; one will be busy for a good year working on their kettlebell training tips and technique points. The Deadlift, Swings, One – Arm Swings, Turkish Get Ups, Goblet Squats and Presses are tools for “general preparedness” for all sports and fitness; especially core. It was fun to see that the thirty-six members of our group, a number there for their first exposure to kettlebell training, execute all the above lifts by the end of the day.

2/11/20 TUESDAY GG BRIDGE HILL REPEATS. ( cancelling workout because only two could make it. )

2/12/20 WEDNESDAY 8 am MADISON AV GYM workout with Kees at Warren’s. We’ll do our 100 swings warm-up routine and work on new tips to make them better; then the Circuit with a pause to learn how to clean the kettlebell prior to pressing avoiding a wrist slap; we’ll finish with deadlifts.

2/13/20 THURSDAY 8 am TRACK at COM. After your brief warm-up run, 6 x 20 meter quick cadence pick ups, 2 x 100 (100):

2 x 200 (200), 2 x 400 (200 or on 3′), 4 x 800 (200 easy jog, but keep it moving and roll into the next 800).


At Olivet Seminary College, Seminary Drive. Park along Seminary Dr. by the entry road, do your warm-up run then jog up the entry road to where I have the equipment set up. There will be the workout for those who want to combine hill work, flat runs, lifts and loaded carries, or simply do the lifts and carries without any running; options for all. Weather should be good and we’ll have more daylight earlier in the morning.

Could not have been a more perfect day for cycling around the Nicasio Reservoir area. We are fortunate to have this kind of scenery and open space near where we live.