End Season - 
Water relief is full circle training. Let's submerge and rejoice, standup paddleboarding the Oakland Estuary. Parents are welcome to celebrate us on and take pictures as our incredible team passes Brooklyn Basin.

Complete CCK Waiver Form

Arrive 6:00p /  Depart 7:30p 
Please arrive 15 mins early if changing is required. Expect :10-15 mins transition time off the water to include taking care of responsibilities and change. 

Drop Off/Pick Up Info: 409 Water St Oakland, CA (behind Plank).  This is a busy area, please park and walk to class/pick up. 

Wear - 
Swim shorts, rash guard
Water shoes/aqua socks
Hat
Sunscreen

Bring - 
Towel
Change of clothes
Water bottle

Standup Paddleboard
4 participants / 1 staff

Cross Training No. 5 - Power Breath
Transitions into high school requires an elevation of power, voice and breath. Connecting proprioception, core, breath, focus and power strengthens the confidence to step into new.

6:15p - 7:30p
Drop Off / Pick Up: Smash Kingdom 2510 Telegraph Ave, Oakland, CA

WEAR - PROTECTIVE LAYERS!
long sleeve shirt
long pants/ jeans or overalls ok
heavy closed toe shoes/ sneakers

Generous rest is required to regenerate mitochondrial growth and minimize micro tears/injuries. 

Today is a rest day reset involving 30 mins of yoga salutations and 10 mins of stretching and 10 mins of meditation / space out (no stimulation)

Climbing Training No. 3 - Forced Power Response + Breath Training
Training today includes a spot-on approach to support trigger flow through the movement. Full effort will be required to link the stages of power together.

Arrive 6:15p /  Depart 8:00p - SIGNIFICANT WARM UP AND WARM DOWN W/COACH. 
Drop Off/Pick Up Info:  Bridges Rock Gym

Shoes
Chalk bag

Cross Training No. 3 - Explosion + Rest
Today we learn to balance rest, restore and explosion with, you guessed it - power sprints, bench jumps, and high skips. Fast sets, moderate reps, little rest.

Arrive 6:15p / Depart: 7:30p
Drop off/Pick up: California Canoe & Kayak 409 Water Street. Behind Plank. Training will be next to the shoreline just off the estuary path.

Wear - 
Team Shirt
Proper athletic clothes / layers
Proper athletic sneakers
Layers

Bring -
Full water bottle
Light snack
Yoga mat
(do not bring backpacks/computers/instruments or school work)

Wear - 
Team Shirt
Proper athletic clothes / layers
Proper athletic sneakers
Layers

Bring -
Full water bottle
Light snack
Yoga mat
(do not bring backpacks/computers/instruments or school work)

Climb Training No. 2 - Climbing Power
Our unique training approach will examine the 4 stages of a powerful movement in reverse (Just up AM league). We'll review landing until it is desensitized and received, then dive into the physics and math of execution trajectory. BRING CLIMBING JOURNALS, PAPER, RULER AND PENCIL

Arrive 6:15p /  Depart 8:00p - SIGNIFICANT WARM UP AND WARM DOWN W/COACH. 
Drop Off/Pick Up Info:  Bridges Rock Gym

Shoes
Chalk bag
List above

Cross Training No. 2 Intro to Power
Power-up! It's our first experiential exploration of power today at the beach with natural sand and wind resistance. Dress comfortable. You will be running on the beach sand; wear comfort shoes / no shoes that suit your feet best.

Arrive 5:55p /  Depart 7:30p
Drop Off/Pick Up Info:  Otis St. parking lot. Walk adjacent from my vehicle towards beach and bathhouse. Practice will be on the beach. 

Bring/wear swim trunks
Bring towel
Change of clothes
Water shoes
Be prepared for possible windy afternoon.
Water

Climb Training No. 1 - Testing Strength 
Strength is Mental

Weather is perfect, timing is right for evening practice at the crag on Thursdays! Today we are taping into more mental strength, (sight) reading, and problem solving before, during and after attempts. Returning to the strength cycle scouting and sending new problems at Mortar Rock tonight. Bring shoes, chalk and charged cellphone.

Arrive early - Warm up before sunset! Practice starts 6p - ends 7:30p
Drop Off/ Pick Up: Mortar Rock is located on the corner of Indian Rock Av. is the next block up to the right of Indian Rock Park. Recommend dropping off at Indian Rock and walking up *R) at the intersection of the Little Library. 

Cycle - Strength  3wks | (wk 3)

Warm Up - Individual (min 20mins)
Training - Pockets (are your friends)
Technique - Core tension
Skill - Footwork 4
Drills -  Bumps
Warm Down - Meditation (letting go)

Bring - 

• Headlight

• Shoes

• Chalk bag

• Water / warm tea

• Healthy Snack

• Hoodie/ jacket

Cross Training No. 1 - Set the Tone
First practice of the session sets the tone for accountability to yourself and the team! Showing up for the hard part fortifies your commitment to strength and determination.

The Ohlone, understood the richness of the terrain colonized as Joaquin Miller/Woodmister Cascade. It's our opportunity to discover this training space for awesome for inspiration and motivation.

Arrive 6p / Depart: 7:30p
Drop off/Pick up: Joaquin Miller Road (side street leading to park)
Eat a healthy, complete meal :45 mins before practice

Wear - 
Team Shirt
Proper athletic clothes / layers
Proper athletic sneakers
Layers

Bring -
Full water bottle
Light snack
Yoga mat
(do not bring backpacks/computers/instruments or school work)

Intro to Outdoor Top Rope Climbing - On Belay
Prioritizing safety and commands, the Ascent Team is ready for the first send at Cragmont! After safety checks, focus will turn to safety autonomy of knot tying before the first attempts of a dynamic 5.6/7

Pick Up/Drop Off: Indian Rock Park - meet amphitheater side of crag

Wear - 
Team shirt / hoodie
Layers
Sneakers w/socks (will get climbing shoes)
Pants/shorts recommended. Bring leggings if wearing a dress.
Put all ponytails / buns low. Hair needs to be out of the face.

Bring - 
Water
Light snack

Radical Rest Break is Apr 2-14 for the Ascent Team. Enjoy!

Outdoor Immersion
We are putting the outdoor skills in practice learning outdoor cooking and washing safety today! 

Arrive 3:30p /  Depart 5p
Drop Off/Pick Up Info: Roberts Regional Recreational Area 10570 Skyline Blvd, Oakland. Meet in the upper parking lot. Parents dropping off, make sure to let the kiosk agent know! If staying, $5 parking fee is due upon entry. Free parking (at your risk) on Skyline.

Wear -Sneakers/hiking shoes

Bring -
Water
Plate
Fork
Cup

Outdoor Immersion
Let's get ready for the camping trip in the Outdoor Immersion Academy. Today we learn about basic outdoor 1st aid and setting up a tent.

Arrive 3:30 /  Depart 5p
Drop Off/Pick Up Info: Roberts Regional Recreational Area 10570 Skyline Blvd, Oakland. Meet in the upper parking lot. Parents dropping off, make sure to let the kiosk agent know! If staying, $5 parking fee is due upon entry. Free parking (at your risk) on Skyline.

Wear -Sneakers/hiking shoes

Bring -
Water
(nut free) Lunch / Snack
Handwipes

Scouting for Adventures
Little crags are scattered all over the E. Bay for us to explore. Today we scout Leona Heights via footwork in the riverbed to start training fundamentals of accuracy, stability and pressure.

Hands should be free! Use a daypack to carry things!

Arrive early! Practice starts 4:15p. Hike in 4:25p. 
Drop Off/ Pick Up: 4444 Mountain Blvd Park along street side just after Leona Lodge. Walk climber across the street if parked on the opposite side of entrance. Cars are travelling fast on a blind curve. 
Wear -
Team shirt/hoodie
Hiking shoes
Long socks
Layers

Bring -
Water bottle
Healthy Snack
Climbing shoes
Change of shoes & clothes to leave in the car for after practice.

Exploring Our Waterways Pt. 2 In the water adventures this week the Ascent Team ferries over to San Francisco for urban exploration of the Ferry Building and afternoon snack! 
Arrive early please 2:50p-  (3:05p Ferry to SF)

Drop Off/Pick Up: 98 Broadway 

SF Ferry departs 3:05p | arrives SF 3:40p  / Departing east (Oakbound) Ferry returning 4:30p | arrives 4:55p | Pick up 5p

Wear - 
Athletic shoes/sneakers
Team shirt
Layers

Bring - 
Water bottle

Exploring Our Waterways - Pt. 1 Did you know there is a FREE water taxi between Oakland and Alameda! Today we meet on the Oakland side at Jack London Sq to take the free water taxi across to Bohol Circle Immigrant Park for a teambuilding day at the park! 

Be on time to practice to catch taxi with the team!

Drop Off/Pick Up: 98 Broadway 
Taxi departs 3:34p / Returning 4:49p / Pick up 5p

Wear - 
Athletic shoes/sneakers
Team shirt
Layers

Bring - 
Water bottle
Healthy snack