Tree People

Friday, August 31, 2012

Mobility/Warmup:
250m Row and 200m Run
10 Leg Swings each direction
Sampson stretch, 20 seconds each
Gristle and Groiners
Ankle Mobility, 60 seconds each
10 Wall Squats
Rack Mobility, 60 sec0nds each

Skill/Strength:
7X2 Hi-Hang Cleans (knee extension only) – heaviest possible, rest 60 sec.

Notes:  Knee Extension only means that you will not be able to drop your hips back and drag the bar down the thigh.  This forces you to be explosive and fast under the bar!

WOD:
4 rounds for total reps of:
In 90 seconds Row 250m, then with the remaining time perform AMRAP of Front Squat 115/75#.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).

Notes:  Scale the rowing distance if you do not have enough time to perform the squats!  The front squats will be from the floor.  After your last round, you will rest 90 seconds and then run the 400 meters all out.

Cool Down:
Calf Stretch, 1 min per side
Hammy on box, 1 min per side
Quad on Wall, 1 min per side 

Nice POSE Dutch!

The weather looks great for the holiday weekend, so it’s a perfect time to get out and enjoy what this great city has to offer, the Santa Monica Mountains!  This Saturday I will be heading out to Tree People in Beverly Hills, a really popular family and dog friendly trail.  It’s a super easy 5k loop with only 500ft of elevation gain and decent.  There is a cool Visitor Center at the top with bathrooms, drinking fountains, and nice places to relax.  I like this trail so much because Tree People is an awesome organization dedicated to educating Los Angeles about trees:

TreePeople is an environmental nonprofit that unites the power of trees, people and technology to grow a sustainable future for Los Angeles. Simply put, our work is about helping nature heal our cities.

Our mission
TreePeople’s mission is to inspire, engage and support people to take personal responsibility for the urban environment, making it safe, healthy, fun and sustainable and to share the process as a model for the world.

Trees + people
Our early efforts in the 1970s focused on educating and inspiring people to plant and care for trees. Why? Because more trees means cooler temperatures, cleaner air, replenished groundwater supplies and a safer, more beautiful city.

Expanding the tree canopy over L.A. remains one of our central goals. But the worsening impacts of global warming and the looming threat of water shortages tell us we need to do more.

Trees + people + technology
L.A.’s urgent environmental challenges led TreePeople to ask an important question: In places we can’t plant trees – e.g., where buildings and parking lots cover the land – what else can we do to green our city? Earth’s life-giving forests inspired a solution!

We can protect our natural resources and cool our city by using technology to re-create the healthy functions of a forest in an urban setting. What type of technology? Examples include: permeable paving, French drains, swales, rain barrels, cisterns and other relatively simple “forest-mimicking” innovations.

Our task now is to assist communities to put technology into action alongside healthy, well-cared-for trees in order to create a Functioning Community Forest in every neighborhood of L.A.

So come check it out! (Also, check their calendar for their Full Moon Hikes.)  I will be leaving the gym at 7:30am, starting the run/hike around 8:15am at the trailhead, and be back to the gym by 10am.  It will be a super short run, a way to get some hill running in, enjoy a quick escape from the city, and start the weekend off right before some beach volleyball!  As I said in the beginning, now’s a great time to start taking advantage of what this great city has to offer, mountains and beaches!  

12601 Mulholland Drive, Beverly Hills, CA 90210 (directions from gym, here)