2012 CYCLOCROSS RACE CALENDARS FOR BAY AREA SUPER PRESTIGE, SURF CITY, CCCX & SACRAMENTO SERIES

A comprehensible (and comprehensive) 2012/2013 Bay Area Cyclocross Race Calendar doesn’t seem to exist. So, here you go, I’ve put together all the information you need to plan your season.

As of today, registration isn’t live for any of these events, but where it has been possible to figure out reg open date, I’ve noted it.

Good luck, godspeed, and happy racing you sick fucks.

CX RACES

2012 BAY AREA SUPER PRESTIGE RACE SCHEDULE
Official Site: http://www.bayareacx.com/page/show/219386-home

RACE DATES
SEPT 1: REGISTRATION OPENS

September 30 – BASP CandleStick Park
October 21 – CandleStick Park
November 10 – Sierra Point Night Race
November 25 – Golden Gate Park
December 09 – CCCP  Coyote Point

2012 LION OF FAIRFAX:
Official Site: http://www.bigswingincycles.com/
October 20 (registration not open yet)

2012 CCCX RACE SCHEDULE
OFFICIAL SITE http://www.cccxcycling.com/index.html
2012 CCCX CYCLOCROSS SERIES SCHEDULE
Race #1- September 9
Race #2- September 15
Race #3- September 22
Race #4- October 7
Race #5- October 14
Race #6- December 30
Series Final- January 13

SURF CITY CYCLOCROSS RACE SERIES
OFFICIAL SITE: http://www.cyclo-x.com/schedule.php
Race 1 / 30 Oct 2011
Costume Race: see modified schedule
Aptos High School
Race 2 / 18 Dec 2011
Santa Cruz County Fairgrounds
Race 3 / 8 Jan 2012
Santa Cruz County Fairgrounds
Race 4 / 29 Jan 2012
Harbor High School (Finish in upper lot, parking on La Fonda Ave)

2012 SACRAMENTO CYCLOCROSS RACE SERIES
OFFICIAL SITE: http://www.bicyclingevents.com/SacCx/Schedule.htm

September 2012:
Sunday, 23 – Lagoon Valley Park, Vacaville
Host: Monticello Bike Club / Location Map

October 2012:
Sunday, 7 – Condon Park, Grass Valley
Host: Tour of Nevada City Bicycle ShopLocation Map
Sunday, 21 – Old Sugar Mill, Clarksburg
Host: Chocolate Fish Coffee Roasters Cycling Team / Location Map

November 2012:
Saturday, 3 – Lembi Park, Folsom
Host: Team RevolutionsLocation Map
Sunday, 4 – Rodeo Park, Folsom
Host: Team Mad CatLocation Map
Sunday, 18 – Lange Twins Winery, Acampo
Host shop: Kinetic CyclesLocation Map

December 2012:
Sunday, 9 – Howard Park, Ione
Host shop: TBA / Location Map
Sunday, 16 – Laguna Del Sol, Wilton
Host shop: LeadOut RacingLocation Map

Posted in Uncategorized | Tagged , , , , , , , , | Leave a comment

Still Drillin

image

Been a minute but the functional training for cycling supremacy project hasn’t skipped a beat, not even for a second.

One observation from last Saturday’s megatripolis from San Francisco to the top of Mt Tam and back on dirt and then some aboard the Giant carbon 29er hardtail vehicle of mass destruction with some odd 10,000 feet of very in the mix by day’s end: your face isn’t an ideal braking device.

Alas early in the ride above Tennessee Valley on the Old Spring trail in the Marin Headlands we happened upon a fellow riser who had halted his forward momentum with a face/rock/over-the-bars combo move. Not recommended. We called paramedics and made sure he got sorted out okay.

image

In other news I swapped to Ergon

Posted in Uncategorized | Leave a comment

Mouse in the Moon


Full moon, last lunar eclipse in California until 2014.

5 rounds x:
10 SA Swings L (24kg KB)
10 SA Swings R (24kg KB)
10 Push-ups

Execution:
-start timer
-execute first movement/reps
-at :30, begin second movement
-at 1:00, begin third movement
-at 1:30, repeat

Continuous through five rounds.

Totals:
7 min 30 sec
100 swings
50 push-ups

Sugar on top:
5 reps x:
-TRX Side Plank L
-TRX Side Plank R
-TRX Body Saw
-TRX Chest Press (shallow angle)
-TRX Lunge L
-TRX Lunge R
-TRX Low Row
-TRX High Biceps Curl
-TRX Reverse Biceps Curl

Live Alive.

DRILLit.

Posted in andrew vontz, conditioning, functional strength, kettlebell kb bodyweight bw, metabolic, metcon | Leave a comment

Get Some Dim Sum Micro WOD 1.0

image

Small bites big flavor.

Sat 9-10-11
20 min total
Trx mobility
53# kb 70 paces carries on r and l:
Farmer
Waiter
Overhead
3 x 10 (53# kb swing and pushup
3×10 35# kb SA lateral swings r and l

Live Alive. Drill It.

Posted in Uncategorized | Leave a comment

HOG TO TABLE THE EMP WAY

Direct from the hog butcher to the world – a little saturday getsum
Aerodyne – 5min, 1min intervals hard/easy/hard/easy/hard
20 lunges, 10 wall squats x 2
20 diprack knee-2-chest, 5 dips x2
5 25#db heromakers, 5 pullups x2
5 35#kb goblet squat, 5 35#kb elevated russian twist x3
10L/10R 35#kb snatch x2
20 35#kb swing x3
drillit

Posted in Uncategorized | Tagged | Leave a comment

GRILL TRAINING HYBRID COMBO

image

image

Posted in Uncategorized | Tagged | Leave a comment

BACK IN BLACK

Okay so it’s been a minute since a brain dump from the Drill it HQ. Rest assured the legions have been breathing fire.

Through the emerald gates to the East, C4, aka the Cause For Alarm, spits flames while on the rugged shores of the South EMP kicks down for the get down.

Out in the Golden Gate fog, HQ is in the midst of active rest after a hard block that follows months of experimentation striving to find the perfect balance between raw strength, power, and on-bike magically delicious anaerobic and aerobic fitness + bike skills.

More on that experiment to come, at length. It’s a delicate dance.

Todays’ get-up-and-go, brought to you by Dial Soap, the letter V, and the number 3:

GPP Run and Gun:
Loaded carries, each set unilateral L, then R, first 70 paces clutching 25# sandbag then second set 70 paces with 53# KB as follows:
Farmer’s carries
Waiter’s carries
Overhead carries

Between each 25#/53# set:
10 x 53# KB swing
10 x push-up

Then an hour of casual offroad riding on road bike with flat pedals and 20# pack, because that’s what HQ had to lug around for some pre-ride bike surgery on TV’s new rig and to haul (organic, locally grown, fraiche) produce home from the Haight/Stanyan farmer’s market.

Active rest, #comecorrect #drillit y’all.

Posted in Uncategorized | Tagged | Leave a comment

MERRY CHRISTMAS

Christmas eve trip to 24 Hour Fitness (again) for a cardio strength/metcon trip to the pain cave. Peace on Earth and goodwill to all firebreathers. Merry xmas.

WOD elapsed time: 50 minutes:

PROTOCOL:
Trx warmup (12 minutes total) (all x 10 reps/movement/(and per side on unilateral movements):
-chest stretch
-windmill
-hip hinge offset
-SL hip hinge
-fig 4 squat
-xovr lunge
-side lunge
-Golf Swing/T-spine rotation
-runner getup

Completed following in 10 min:
Trx (all x 10/mvmnt/side):
Leg lift
Windshield Wiper
Low back
Power pull
Sprinter start
Ham/hip press
Trx lunge (bth sides)

+
10 x trx bicep curls
10 x trx tri press

12 min for following
(All moves x 10 reps. 2 full circuits, one w oly bar + 20 #s (total), one w just oly bar, no break btwn circuits)
Weight circuit:
-ft squat
-deadlift
-push press
-hang clean
-db swing
-RDL

10 min c2 tabata (thx fraserquelch for awesome c2 form tips) 1 min on/30 sec off, ouch

That’s Santa taking a ride on HQ’s bicep on a TRX high bicep curl.

Live Alive.

DRILLit.

Posted in cardio strength cycling intervals protocol sprint andrew vontz www.drillit.tv functional strength training bodyweight xfit crossfit TRX metcon metabolic conditioning high intensity | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

MEANWHILE, THE ILLUSTRATED MAN DOLES OUT PUNISHMENT IN AUSTIN, TEXAS. . . .

From the Illustrated Man who fled the diluvian danger in Los Angeles for the (dryer?) climes and family in Austin, TX. Per EM:

Busted this one on my nephew tonight.  he hung in there w 15#dbs

50 jacks
25 squat
15 air squat

3×6 burpie
10 heromaker 25#db

2 rounds, 16 min.

drillit

Posted in bodyweight, cardio, cardio strength cycling intervals protocol sprint andrew vontz www.drillit.tv functional strength training bodyweight xfit crossfit TRX metcon metabolic conditioning high intensity, conditioning, crossfit | Tagged , , , , , , , , , , , , , , , , , , , , , | Leave a comment

OFF A PLANE AND INTO THE GLOBO GYM

HQ finished packing and cleaning the digs at 1 a.m. the previous night, up at 0410 to head to OAK airport to jump on a plane to Kansas City, MO (that’s fuckin Missouri, not Kansas, thanks) to celebrate Christmas with the HQ family.

Off the plane at 1 p.m., freezing ass cold outside. Quick trip to Oklahoma Joe’s, world’s best bbq for pulled pork sandwich and ribs (take that paleo bitches). Shortly thereafter, in search of WOD options in 20 degree temps, borrowed younger bro’s (expired it turned out) 24 Hour Fitness membership card and headed to the local mall to get nasty in the Globo.

Wow. Have not been in a normal ‘gym’ in a long time, and it was shocking to walk in and see literally hundreds of weight and cardio machines of all sorts and zombies either 1. ‘bodybuilding’ with nonfunctional movements (personal favorites I saw: wrist curls, behind the back heavy oly bar shrugs, and the classic balancing on a bosu ball with 5 # dumbbell deal with a personal trainer watching) or 2. watching TV while pumping elliptical machines etc. Everywhere I looked, I saw people who were headed for injuries and pain from executing nonfunctional exercises incorrectly. Oh well. One day, they’ll all train a better way.

As for HQ, I headed to the single squat rack in the entire 10,000-square-foot facility (no joke), anchored my gen 1 TRX Professional model to the rack, warmed up, then hit the TRX and Oly wod below. It was challenging to work with the octagonal weights and low-grade bar, but whatever. It was weight and it worked.

Didn’t use super heavy weight. Tired and a bit destroyed from heavy work/life/training obligations recently, just wanted to grease the groove, keep the CNS dialed in and the motor patterns for my primary lifts dialed in. Stomped at the bottom of every squat/deadlift movement, a tip I picked up from @trxprofessor Chris Frankel that has been a huge help with squatting efficacy.

Total time for WOD: 1 hr 15 min.

Wod:
Trx wu (all x 10 reps/movement/(and per side on unilateral movements):
-chest stretch
-windmill
-hip hinge offset
-SL hip hinge
-fig 4 squat
-xovr lunge
-side lunge
-Golf Swing/T-spine rotation
-runner getup

2 sets x 5 reps each following:
Ft sqt (135 #’s set 1, 155 #’s set 2)
Deadlift (225 #’s set 1, 275 #’s set 2)
Push press (135 #’s both sets)
SL DL (90 #’s both sets)
SA chest press on stab. ball (50 #’s both sets)
DB swings (no kettlebells, sub’d DB swing for the preferred standard, used 35# DB both sets, had to watch the backswing/hike to make sure I didn’t hammer my nuts y’all)

____________________
Tactical push-up/pull-up x 10 each
Pistol Squats (15 x per side)
____________________
Trx (all x 10 reps/movement/(and per side on unilateral movements):
Low row
Chest press
Oblique crunch
Pendulum

Live Alive.

DRILLit.

Merry xmas!

Posted in www.drillit.tv | Tagged , , , , , , , , , , , , , , , , | Leave a comment