Week of 12/11/17: Christmas Challenge-13 days to go, Workouts, Sat HR are on,

Hi Folks,

UPDATED 12/16/17: As the weeks become busier leading up to Christmas getting in the workouts becomes a challenge. The “24 Days to Christmas Challenge” helps you focus on completing a daily, though short workouts. Achieve that through 12/24 and you’ve taking your resolve to a new level.

24 Days to Christmas Challenge : Hang in there and approach each day’s reps and weight a plan. It continues (can review last week’s blog for details on approach, count, tips). For my runners, if the Goblet Squats affect the running too much; use little or no weight, but get it in.

Are you starting and parking your kettlebell properly?

Monday, 12/11:  65 Swings – 11 Push-Ups – 10 Goblet Squats

Tuesday, 12/12:  70 Swings – 12 Push-Ups – 11 Goblet Squats

Wednesday, 12/13:  70 Swings – 13 Push-Ups – 11 Goblet Squats

Thursday, 12/14:  75 Swings – 14 Push-Ups  – 12 Goblet Squats

Friday, 12/15:  75 Swings  –  15 Push-Ups  –  12 Goblet Squats

Saturday, 12/16:  80 Swings – 16 Push-Ups – 13 Goblet Squats ( Can skip the Goblet Squats today if running Christmas Relays! Hope many of you join in on the Relays: teams of 4 are fun and it’s only 4.5 miles)

Sunday, 12/17:  80 Swings – 17 Push -Ups  –  13 Goblet Squats

Are you parking your KB each time you begin and start your set of Swings? Often people let technique slide. Remember to focus on your hip hinge position and hip snap with each rep and to tense buttocks, lats, core at the top of the Swing: come to a “vertical plank” if you will.  Then loose as you bring the weight back down to then “hike” the KB back through so that the forearms touch inner thighs and brace the entire torso with your lats and abs again before snapping the hips forward.

One take away you gain by going through this exercise challenge that ends on  December 24th is you’ll have your body and fitness attain a new level of muscular endurance and strength. Those who complete the more extreme examples of Tour de France , Western States 100 or Ironman have said the experience has changed them, and brought their bodies to a new level of ability. You’re doing a more conservative version, but you experience the changes also and appreciate your new ability level.

We’ll have a modified program for two weeks to recover from the December challenge. Then we’ll ramp up the program with an emphasis on the Turkish Get Up; which has a general very good effect for any sport and health. There’s more to this slow paced grinder of an exercise that will provide you with a well balanced strength base and mobility. More to come on this later.

NOT running much, then an all-around aerobic and strength workout ( one of many to be posted): “2000 Meter Challenge Workout”

500 Meter Row, then DB or KB  Farmers Carry for one minute,

500 Meter Row, then “Wipers while holding  80# BB (women)/ 135# men) x 25 or  x 10 Exercise Ball Transfer;

500 Meter Row, then KB or DB Cross Carry for 1′ or more;

500 Meter Row, then Incline or regular Push-Ups x 20.

Note, it’s important to have proper rowing  technique to avoid back issues and place the emphasis on the legs for the first half of the rowing stroke; then finish with the back and arms .  You’ll have to also figure out how to pace each 500 meter distance.


Pam won extra fudge after completing the “Wipers 100 Rep Challenge” with 75# barbell. Kevin paying homage.

12/12/17 TUESDAY.…Get in Tempo run which includes .5M, 1.0M and 1.0M pickups. Do at pace for Sunday’s Christmas Relays. (May have to not use MV bike path if King tides are in!).

12/13/17 WEDNESDAY. 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s. (Anybody who missed out on fudge should be able to pick it up on Wednesday – after your workout). There is also the ” Wipers Challenge “ for today. See you Wednesday!

12/14/17 THURSDAY 8:30 TRACK for those at Tam HS track. Do warm-up 1.5Mj, Skips, backward 2 x 20 meters, 4 x 20 meter pickups, 2 x 100 (100). Then 2 x 200 (200), 1000 (200), 800 (on 5′ or 5:30),  2 x 600 (200), 2 x 400 (2′); then Mile at a bit slower than how you’d run your first mile at Christmas Relays.

If running the Christmas Relays; a little less volume:

6 x 400 (2’/ 2:30/ or 3′), 2 x 200 (200).

Brad & John: you’ve been receiving my emails regarding Napa Marathon prep?

12/16/17: SATURDAY 7:45 am SATURDAY HILL REPEATS/Cross Training. At GG Gate Seminary College of Seminary Drive. Arrive at 7:15, park along Seminary Drive near entry road to College for run warm-up. Then run up entry road to first level where I will have the exercise stations set up.Should be a good turnout; last week was our largest turnout…(Last one for two weeks)

Coming: Michelle, Dominic, Kathy,  Michelle S, Kevin P, .Hans, Miles W, Judi,

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