Hi Folks,
Rain for most of the week with a short break on Wednesday, rain Thursday followed by clearing on Friday followed by a sunny weekend. So I will hold the SAT HR/XT session on 2/9/25 at 9 AM.
Likely Mustard Ride on Sunday, though I will update Saturday afternoon to see if there is flooding in Yountville / Napa area: as of Thursday the Napa River is very high and there are sections with ponds of water on the roads. So far I think it will be okay…If Napa area looks iffy, I have backup ride location from SMART station area at Atherton Ave, more specifically on Woody Hollow rd just past SMART. We have various distances for the group from that location too.
It is also Super Bowl Sunday,(2/9) so a number of people may pass on the ride; though the game starts late afternoon: you should be okay. Note, that the new Vine Trail section from St. Helena to Calistoga has a few packed dirt sections that may be soggy for bike tires and will need to be circumvented. We can do this by riding north on Hwy 29 for about 5 miles, then cut over to Silverado and head towards Yountville Cross over.
BB 101: See Oaklandsmostpowerful.com for the two workshops Barbell Instruction, KB Windmill, KB Bent Press workshop set for March 8th. See their web site for pricing (modest cost) and details. This is a new offering by the StrongFirst group that is designed for beginners who haven’t used barbells in training (no need at all to feel intimidated) will be held in San Carlos. They offer a 10-12 AM Bonus session to learn the KB Windmill and KB Bent Press ($54). The 1-5 PM BB 101 features technique details for the Deadlift, Bench Press, Bridge Floor Press ($100) for people new to barbell training: learn it correctly from the start. The workshop will be held in San Carlos at Home Grown AthleteX on 551 Taylor Way, Units 3-6, San Carlos and not far off 101.
2/4/25 TUESDAY. TEMPO over flat to rolling terrain. After the warm-up mile you’ll up the pace to 10K race pace for the tempo pieces. Run 6′ Tempo (1′ easy) – 10′ tempo (1:30 easy) – 7′ tempo and easy ruin to finish .
2/5/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SPRINTS/SWINGS/KB TRAINING/DEADLIFTS. 8 AM at Warren’s gym. You’l get in mobility exercises warm-up, 60 KB Swings, Circuit and finish with Deadlifts.
Deficit KB Sumo Deadlifts / KB 1-Arm O’Head Squats
Left, Fwd Hip Circles / Left, Bird Dogs
Right, Fwd Hip Circles / right, Bird Dogs
Incline Push-Ups
Slam Ball Hip Bridges / Hip Bridges “Marching”
Wipers
Elevated Goblet Squats x 5
DB Russian Twists
DBL KB Bottom-Up Carry
Finish with 3 x 3-4 rep Deadlifts
Elevated KB Squats x 5 slowly
DB Russian Twists
DBL KB Bottom-Up Carry
Finisher: Deadlifts 3 x 3-4 reps
2/6/25 THURSDAY. SPEED-WORK at your local track. After mile warm-up, 6 x 30 meters pick-ups, skips and butt kicks. Pacing is a bit trickier with this Ladder workout.
A gp: 2 x 200 (200), 2 x 400 (on 2:30), 2 x 600 (200), 2 x 400 (on 2:30), 2 x 200 (200)
B gp: 2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 2 x 400 (on 3′) , 2 x 200 (200), 2 x 150 (50), 2 x 100 (100)
2/8/25 SATURDAY. HR/XT/SWINGS/LOADED CARRIES/SPRINTS/KB LIFTS/DEADLIFTS. 9 AM. Weather looks to be fine! In lot C of Olivet Seminary (201 Seminary Drive, Strawberry/Mill Valley. I will open the chain gate prior to 9 AM so you can park; then go do your warm-up while I set up the stations.
joining in: Robert, Shirley, Judi, Elizabeth, Tom, AJ, Teresa, Sara,
KeesTraining 