Hi Folks,
Last Saturday several members of the group took part in the Asti Tour de Vine where we cycled through the Russian Wine Growing Region followed by a sit down lunch. It began with a light drizzle during the first few miles then stopped , the weather then remained overcast but pleasant. A good day for the 25K, 50K, and 100K – and with good friends.
Note that Judi and Robert finished well ahead of the group; had lunch and had already gone home and missed the photo op.
10/17/23 TEMPO run over flattish to rolling terrain. After the warm-up mile:
10′ Tempo (1:30 easy) – 10′ (1:30) then run to finish – and STRETCH before hopping into the car.
10/18/23 STRENGTH TRAINING CIRCUIT/ SWINGS/ TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s. Arrive early to get in your mobility warm-up
Deficit KB Sumo Deadlifts
Left, Lunge Torso Rotations
Right, Lunge Torso Rotations
Incline Push-Ups
Alt 1-leg Hip Thrusts / Hip Rolls
Wipers / Romanian BB Deadlifts x 6-8
DBL KB Rack Position and back to Reverse Lunges
Landmine 180 rotations / R/L X 6 Landmine 1- arm Rows
Rolling Planks
2 x 6 heavy KB Swings
Rack Carry / Grip Plate O’Head Carry
Finish with Trap Bar Deadlifts 3 x 3-4 reps
10/19/23 THURSDAY. SPEED-WORK at your local track. After the warm-up mile, x 20 Mtn Climbers, x8 squats, drills, 6 x 30 meter pick-ups. Run TWO rounds of:
(1000 (200) – 600 (200) – 400 (200) – 200 (200))…..1000@ 5M pace, 600 @ 5K pace; the rest faster.
10/21/23 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/ SWINGS/ TRAP BAR DEADLIFTS. 8:30 AM start in Lot “C” (chain barrier will be opened by 8:10 so you can do your warm-up while I set up. Let me know if you will be attending!
So far: Tom, Elizabeth, Robert , Shirley , Judi.. …
Second portion of workout:
HYROX Competitions The New International Fitness Challenge
Endurance and Strength Indoor Competition
The fastest growing mass participation fitness sport that was launched in 2017 in Germany by Christian Toetzke, and three time Olympic Medallist and World champion, Moritz Furste. It took off quickly and already has 40 global races and 90,000 participants.
Format: Partcipants Go through a total of 8Km (5 miles) running and 8 functional exercises . Most participants finish the series within 1.5 hours and anytime up to 2.0 hours. It is somewhat similar to running a half marathon or Olympic distance triathlon. There are also a Pro Doubles and Relay Divisions. The first instinct is to work on the strength exercises, but it’s still an endurance event with the five miles of running; has to be difficult to run after any of the leg exercises; especially the sled push and pulls. New participants can begin with a modified version of the complete challenge.
Run 1K ( 1000 meters)
Ski Erg (1000 (5 resistance Women / 6 for Men)
Run 1K
Sled Push – 4 x 25 feet for Women (102 kg (150 lbs) / Men 4 x 25′ with 152 kg (332 lbs)
Run 1K
Sled Pull – 4 x 25 meters meters (78 kg (170 lbs / 103 kg (226 lbs)
Run 1K
Burpee Broad Jumps – 80 Meters ( (240 feet)
Run 1K
Row 1000 meters 5/6 resistance
Farmer Carry with kettlebells 200 meters – (2 x 16kg (35 lbs) / 2 x 24 kg (53lbs)
Run 1K
Sandbag Lunges 100 meters (10Kg (22 lbs) / 20 Kg (44 lbs)
Run 1K
Wall Balls Women 75 Reps with 4 Kg (9 lbs) to White Line at 9 feet height;
Men 100 reps 6 Kg (14 lbs) to Grey Line at 10′
KeesTraining 