Hi Folks,
What a scary week of rain we are having; I hope your homes are okay. We have two sump pumps going full tilt at our house-and we’re keeping the water at bay! There will be no Saturday workout, of course, and next week we will be in Bolinas celebrating Thanksgiving with Sister Marion at the Dominican Nun’s vacation house. I wish you all a safe Thanksgiving and that your family members from out of town are able to make the trip.
Some of the Friday group got together to do our “Fall Colors” ride last week. A cold clear, but always a good day in Napa. We rode from Yountville on the new section of the Vine trail from St Helena to Calistoga; then back on Silverado Trail to Yountville. After the ride we picked up tacos and burritos from the local food truck.A good day!
After an unusual afternoon of dealing with a dead tooth removal that involved going from my regular dentist in San Rafael to a dental surgeon in Corte Madera an hour later to remove the second half of the tooth. Pretty wild afternoon! Thank goodness for pain meds!
Last Saturday, 11/16/24 I participated in the best Kettlebell Workshop 201 ever down in San Carlos put on by the Strong First organization. We reviewed and drilled the key kettlebell lifts: Get-Up, Clean & Press, mobility, and Goblet Squat led by top qualified certified instructors. If you have basic foundation with the lifts, strongly consider going to the next Kettlebell Workshop 201 in 2025; learning an entire new level of technique is rewarding!
9/24 TUESDAY. TEMPO run pieces over a flat to undulating course on either dirt or paved terrain. After the warm-up mile you’ll pick up the pace to 10K race pace effort or “threshold ” run pace.
8′ tempo (1:30 easy run) – 6′ tempo (1′ easy) – 8′ tempo , then easy run to the finish.
11/20/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s gym. We’ll do our 50 swings warm-up; then 45″ at each exercise station, and finish with Get-Ups and deadlifts.
Deficity KB Sumo Deadlift
Left, Fwd Kneeling Hip circles / Left, Bird Dogs
Right, Fwd Kneeling Hip Circles / Right, Bird Dogs
Incline Push-Ups
DB R/L Gorilla Rows
Wipers
Alt. R/L Clean & Presses
DGB Sit-Up and Reach
Land Mine Squat to Thrust
11/21/24 THURSDAY. SPEED-WORK at your local track facility. But due to the rain I’d suggest a regular bike path and road run; then finish with 4 x 200 (200) on the track..
11/23/24 SATURDAY. HR/XT/LOADED CARRIES/ SPRINTS/SWINGS/ KB TRAINING/ DEADLIFTS. Cancelled due to rain.
KeesTraining 