Saturday's Time Trial

Here is a picture from the Saturday Time trial in the rain. Teammate Jane and I did the 2 person team event. We won! but we were the only 2 person team :)
I am on the left of the picture. We are mid-change where one person takes the lead while the other drops back into the draft.

This weekends sessions

This weekend's sessions will be at:
SATURDAY 10AM
SUNDAY 9AM

Haley is racing bikes Saturday morning hence the time change.

http://www.scaledup.com/beattheclock/schedule.html
http://blocg.wordpress.com/

Good workout guys on Friday and Saturday!

Here are two good videos of the clean/jerk:
http://www.youtube.com/watch?v=xEv13kNSHZk&feature=related
http://www.youtube.com/watch?v=XP-eRlIvfF8&feature=fvwrel

In the first video they were using the Split Jerk and in the second: the Squat Jerk. For the squat jerk the bar doesn't have to travel quite as high as it would for the split jerk. But if your overhead squat/shoulder flexibility isn't there yet then the Squat Jerk would be harder. I think the Split Jerk is more fun but they are both good moves to have in your repertoire.

On another note:
Haley finished "Training Camp" of the last 4 days with about 5000ft of climbing a day and 18 hours over the 4 days. Tired legs! But the training will pay off with the early season stage races coming up.

Old La Honda off Portola Valley Rd:

Cherry Pie Criterium

Sunday was the Cherry Pie Criterium bike race up in Napa.
I raced the Women's 1/2 field with my teammates from Webcor/Alto Velo. A Criterium is a shorter bike race of 45 minutes or so on a loop course. This one was one mile in length and had a big hill that you went up, made a 180 at the top and then came down again.
The race started off fast, made a sharp right hand turn into a sweeping left with orange cones placed a little too close on the right hand side. A little S-turn then back to the hill.
 A couple laps in I was getting ready to make a move on the top of the hill since you could get a gap on the downhill and maybe get a break from the pack. Right at the top of the hill I was leading and got out of the saddle to go. However, I swung the turn too wide, effectively cutting off the whole field. They were not too happy about that and I think the whole first 1/3 yelled "F*** You" and gave me the finger. Roadies are a bit more vocal than Cyclocrossers. I reined in my attack as I felt bad about my mistake. I think this was actually the bigger mistake as I rode conservatively and timidly the rest of the race.
Lessons I learned: get over mistakes, don't take mean comments personally in racing, continue to race aggressively/confidently even if stuff happens.
Some pics at the start:

I am on the left of the picture above. Teammates: Holly in the middle and Andi on the right. Andi won us a cherry pie to share! Thanks Andi!

Saturdays workout

Pierre getting some height on the Kettlebell.
The workout:
3 rounds of
50 Box jumps
40 Kettlebell swings 24kg
30 situps
400 m run

Narayan was the winner of the January Challenge! (2 minutes max box jumps)
The February challenge is up. The "Illinois Drill". Best time wins a Defiance CrossFit T-shirt!
http://www.brianmac.co.uk/illinois.htm