Front Squat 3-3-3-3-3
EMOTM 8 Minutes:
5 Deadlift
5 Bent Over Row
5 Hang Power Clean
5 Push Jerk
*Use 50% of 1 RM Clean & Jerk, drop a rep if you can't compete the round before the minute is over.
Hi Everyone – Ok, I think we are all set, but before I get into details,
CALL REI (ROSEVILLE OR SACRAMENTO) AND RESERVE YOUR SNOWSHOES AND POLES!
Place: One of two or three places I know along the 80 corridor about 1
to 1.5 hours East of Sacramento. I am reluctant to commit to a specific
route just yet, because we want optimal snow and that varies from
location to location.
Date: Sunday March 7, 2010
Time: Meet at CFES and head up together at 8:30 AM. People may be able
to share a ride. 4WD or AWD is really a preferable mode of getting up
there. If people have all their transportation sorted out, then we may
not need to meet at CFES and I guess folks can head up as they decide.
I will come back with a final location and further instructions on
getting there, parking, etc., sometime next week.
Duration: Expect to be on the trail for about 3-4 hours. So if we start
at say 10 AM, then we would be off the trail and in the cars at about 2
PM. Since it's Sunday afternoon, expect at least a 2 hour ride back
into Sacramento.
Equipment: Snowshoes, poles, gators (if you wear jeans or pants these
wrap around the boot and the bottom of the pants and keep snow out) or
snow pants, water proof boots and of course jacket, gloves, and
sunglasses (you NEED sunglasses). A word of caution about clothing.
Regardless of the route we take, you will be exerting a reasonable
amount of energy. So think about layering and think about being warm
but not too warm. This is not like skiing/snowboarding where you take a
lift up and are being cooled on the way down by your speed/wind. If you
only wear one layer and bring a heavy jacket/Pants you will get warm
and stay warm quickly and that's not fun.
Food/Hydration: If we are out for say 3 hours (very likely) you will
need to hydrate (every 20-30 minutes, remember you are at altitude) so
bring a water bottle or Camelback. You will also want to eat. Believe
me on this, you will want to eat, otherwise you will not have such a
good time. So think about bringing energy bars, fruit, nuts etc. Gia
makes great snacks (and no I won't volunteer her to make some for you!)
nuts, some oranges, potatoes, a boiled egg (yes, i said a boiled egg),
cheese.
Apres Snowshoe: Here we have a couple of options. We can go into town
for some beverages (Tahoe City, Truckee, etc….depends where we end
up) or we can work our way back into town and hit the Corner Bar. Going
to the Corner Bar is my preference in the event people want to have
more than one beverage and relax. I am open on this.
Misc. Info.: Here is a link on snowshoeing basics and 3 routes that I am thinking would work for this group.
http://www.rei.com/expertadvice/articles/snowshoeing+first+steps.html
If you have any questions, any at all, please email or call me!
We are really looking forward to hanging with the CFES crew!
Roger
___________________________________
Roger Salameh
Ph: 949-637-1295
roger.salameh@yahoo.com
