Monday December 30th, 2013

This week:
Workout 1
10-12 sets of 200m Run
Rest 2 min

Workout 2:
5k Time Trial (Run/Row)

Coaching Points:
-Practice drills for at least 15 min prior to both workouts.
-Pick 2 days this week to complete these 2 workouts,  there will be a workout posted Saturday as well. Remember they need to be separate from CrossFit. And the 5k needs to be either the only thing you do that day or has to be the first workout (not CrossFit class first).
-Next Tuesday we will return to regular endurance classes at 5:30.

Thursday, December 26th, 2013

Hope every had a wonderful Christmas!

Workout:
4-6 sets
800 Run
Rest 3 min

Coaching Points:
-Spend 10 min working on drills prior.
-Keep pace that was set between the two 800s ran last Tuesday.
-CrossFit definitely needs to be 3+ hours difference.

Holiday Week

What days are everyone making time to workout this week or what specific days are you taking off?

Comment below so we can get 2 endurance sessions in this week.

Have a great holiday season!

Saturday December 21st, 2013

Endurance Team WOD @ 9:00 a.m.

At home make-up WOD:
10 x 500m Row
Rest 3 min between sets
Rest 5 min between sets 5 & 6

For Time:
100 sit-ups

Coaching Points:
-Row needs to be high intensity, 85-90%, this means uncomfortable.
-Stay Consistent.
-Get off the rower and walk during rest times.
-Eat before. Sample recommendation: small meal with 50g carb source, and a little protein, you can handle, 1.5-2 hrs prior.

Tuesday December 17th, 2013

Meet at 5:30p.m. for the Endurance WOD!

Monday December 16th, 2013

Warm Up:
20-30 min Drills

Workout:
1 Mile Run

Coaching Points:
-Treat the warm up as part of the workout.
-Run is complete focus on form.
-Can be done at any point in the day. CrossFit anytime.
-We will be running tomorrow night in our endurance WOD!

Thursday, December 12th, 2013

Warm Up:
10 min Drills

Workout:
Run/Row/Air Dyne
30 On :30 Off for 10 min
Rest 5 min
x3

Coaching Points:
-Be aggressive in the warm up. Start out slow and build intensity.  You should have a good sweat going after 10 min. So do some take offs at 75-85%.
-Choose a modality that fits your goals and health at this moment.
If you find only time to do 2 sets, that's better than skipping the entire workout!
-CrossFit in the PM.

Tuesday, December 10th, 2013

Endurance class at 5:30 who can make it?

Monday, December 9th, 2013

Workout:
AM: 4 mile Run
PM: CrossFit

Coaching Points:
-If you don't have a place to run outside, get in and use a treadmill, gym is open at 5a.m.
-If you can run outside, great, dress warm, and start getting used to different climates, makes race day easier!

Love this stretch for CrossFitters, start incorporating it into your mobility sessions:

Jill Miller from Yoga Tune Up

Saturday, December 7th, 2013

Team WOD @ 9:30

Thursday, December 5th, 2013

OFF - Recovery Day

CrossFit - Hydration and Recovery with Matt Chan

Tuesday, December 3rd, 2013

Endurance Class:

Drills & Workout @ 5:30p.m.

Announcements:

I will be participating in the Go Ruck Light this Saturday in Memphis, TN. If anyone is interested in joining me click here for the link to the registration page. They also have a deal that has been running for about a week where if you buy one registration, you get a buddy pass for free (wish I would have waited 2 more days to sign up haha). Should be a lot of fun and lasts somewhere around 4-5 hours and covers 7-10 miles, so will definitely be endurance related!

Monday, December 2nd, 2013

AM Session

Warm Up:
10, 9, 8, 7....1
Squats
Pushups
Situps

Workout:
Run
1:00 ON 1:00 OFF for 30-40 min

Coaching Points:
-Really focus on form.
-If form feels good try and get at least 2-3 miles, so increase your speed (faster than 5k pace while "ON").

PM Session

CrossFit class

Saturday, November 30th, 2013

Meet 870 @ 9:30 a.m.

Warm Up:
20 minutes of Running Drills

Workout:
Power Clean 10 x 2 @ 60%
Rest 1 min

"Nancy"
5 Rounds
400m Run
15 OHS 95/65

Post results to comments

Coaching Points:
-Constant movement on Drills, even if its just working on 2-3 different ones.
-60% on PC, don't try and increase weight because you "feel good." TNG
-Squats need to be UNBROKEN and 95/65 for the entire 5 sets, NO exceptions. If you can't OHS 95/65 unbroken for 5 sets, then do Front Squats instead. Unbroken @ the Rx weight is the goal of today!

Barbell Shrugged Episode 82 

What All CrossFitters Should Know About Running w/ Brian MacKenzie

Monday, November 25th, 2013

Workout:
10 minutes of Running Drills
5 min Shoulder Mobility

Workout:
Choose One Time Trial
A. 3000m Run
B. 3000m Row
C. 1000m Swim

Post times to comments.

CrossFit 3+ hours difference

Coaching Points:
-You need to complete the Endurance portion separate of your CrossFit workout. For most of you this will most likely include Run/Row/Swim before you begin work. This portion of your daily workout should not take more than 30 minutes so get up, do it, eat breakfast, and go on your way!
-Follow this to to learn How to Improve Your Rowing Technique

Coach Christy Faction Games 2011


All life is an experiment. The more experiments you make the better.

-Ralph Waldo Emerson

Saturday November 23rd, 2013

870 @ 9:30a.m.

Warm Up:
2 sets:
400m Run
15 OHS
15 Pushups

Warm Up Movements/Setup Equipment

Workout:
8 min AMRAP    
5 Power Snatch  95/65               
10 Burpees (No pushup/no jump) 

Rest 10 min                     

6 min AMRAP
5 Power Clean  95/65
5 Dips
5 Box Jumps 24/20

Rest 10 min
        
4 min AMRAP
8 Thruster 95/65   
8 Pullup

Coaching Points:
-Scale as necessary to make sure you are constantly moving. All reps should be TNG or unbroken. Seriously, no extended breaks, so that means nothing over 10 seconds with no reps completed, this will be extremely uncomfortable. You do have ample recovery time between AMRAPs to gain composure so go hard.
-Intensity should increase with each AMRAP. That means you should look faster on the 2nd than the 1st and fastest on the 3rd. But that doesn't mean dog it on the 1st one. :)
-Have fun!

Thursday November 21st, 2013

Workout:
Make up a day of CrossFit you've missed OR
2-5 miles focusing on form.

Coaching Points:
-There is a huge distance range today. If you start to deteriorate on form, STOP! If you start to slow down considerably,  STOP! That being said, you can stop and go, stop and go, to reset your form, but make sure your stop is 10 sec or less.
-Start trying to adjust your schedule so you can run in the morning 2 days a week (less than an hour) and also come to CrossFit in the evenings. Especially if you're planning on any big races in December.
-Saturday will be at the gym at 9am. I will post the workout on here.

Monday November 18th, 2013

After Helen Complete:
A. 3 x 20-25 Hamstring Pulls/Leg Rest 1 Min between
B. 3 x 20 Figure 4 Drop Pulls from the side of 6" box (alternate legs)

Coaching Points:
-Best effort on Helen today. Try and break your previous time by focusing on a faster run (LEAN) and controlling breathing before you step in the gym. Do not break up reps, push through KBS and Pullups in unbroken sets.
-Concentrate on good reps on your Drop Pulls, keeping the positioning correct and relaxed ankles.

Can everyone meet at 5 tomorrow instead of 5:30? That way we can get in our work before the CrossFit class.

Thursday November 14th, 2013

Workout:
CrossFit class

For Quality:
1-2 miles

Coaching Points:
-Get in to class and get some weightlifting work in.
-For run focus on form. If that means only 1 mile with stop and go drills, ok fine.

We will be meeting Saturday....8a.m. okay for everyone?

Tuesday November 12th, 2013

Workout:
CrossFit Only

Take some time to recovery after that aerobic tester yesterday.

Monday November 11th, 2013

Workout:
Air Dyne :15 On :45 Off x 15

Post calories to results.

Coaching Points:
-Complete after Veteran's Day WOD
-100% effort for 15 seconds. Then try and keep about 50% for rest time.
-Focus on moving forward, don't sway in seat, even during rest

Saturday November 9th, 2013

Workout 8:00 a.m. @ 870

Need to know who is coming and who did "Daniel." Please post below.

Thursday November 7th, 2013

Workout A:
A. Dead lift 3 x 5 (no heavier than 65% max)
     Rest 2 min.
B. Russian Step Ups 3 x 15/leg
     Rest 3 min.
C. 500m Row x 6

Coaching Points:
-Complete A if you missed the Wednesday CrossFit class.
-Concentrate on activating your gluten on the step ups.
-Set up the rower for Distance Intervals with 1:50 rest.

Workout B:
CrossFit or make up a workout from earlier in the week. We want to make sure we are getting in our strength sessions along with our endurance sessions.

Post results below.

Tuesday November 5th, 2013

5:30p.m. @ 870

Running Drills outside

CrossFit anytime

Monday November 4th, 2013

Warm Up:
1 mile working on form

Workout:
8 sets
200m
Rest 1:30

Cool down:
3 x 20 Hamstring Pulls/Leg

Coaching Points:
Try and split up your sessions. Get up and run early before work, it wont take a huge time commitment. If not, run 400-800 after CrossFit for a warm up and do 6 sets instead of 8.

Saturday November 2nd, 2013

Workout:
Team WOD @ 9:30

6-7 miles @ 75% 5K pace

Coaching Points:
-Make sure your run is seperate from the Team WOD. Start your run no later than 7am. OR a better option, do it later in the day if you can. If you do not get the run in tomorrow seperate of the Team WOD, Run on Sunday.
-You choose the course.

Thursday October 31st, 2013

Halloween WOD @ 6:00 p.m.

James, I swear....

Tuesday October 29th, 2013

Pool workout at 5:30p.m.

Will be drills and a short metcon. So try and CrossFit in the morning or at least have some fast acting carbs for between workouts.

Monday October 28th, 2013

Workout:
Baseline Group: 3200m Post Workout
Fitness Group: Part C make into 2 Time Trials of 1600m Rest 6 min 800m

Cool down:
100 Standing See-saws (on toes rock back on heals = 1)
3 x 10/leg Side Lying Hip abduction

Tuesday October 22nd, 2013

Meet at the pool. 5:30 p.m.

CrossFit anytime. Preferably in the morning.

Monday October 21st, 2013

Workout:
CrossFit only. There are 400 intervals in todays's workout. Make sure that you stay consistent on these and you're within 15 seconds  of your best 400 time on each interval. (This will be extremely uncomfortable. But this is what makes us faster!)

Post Workout:
Spend 15 minutes cooling down with running drills, try to cover a 1 mile distance, can start and stop to reset drill.

Saturday October 19th, 2013

Meet @ CrossFit 870.

7:00a.m. or 8:00a.m.?

-Not sure who all is here this weekend and attending, let me know below.

Thursday October 17th, 2013

Workout:
AirDyne
10s @ 100%
50s @ 50%
× 15-20

CrossFit - Off

Coaching Points:
-Try your best to recovery in the 50s between intervals. You won't completely and thats okay. This is short but will be our most challenging workout yet if done properly.

Tuesday October 15th, 2013

Pool 5:30

Workout:
50m every 2 min until failure OR 45min max

CrossFit 3+ hours difference

Coaching Points:
Please try and CrossFit in the morning. If you aremt abke make sure you bring a snack for between.

Monday October 14th, 2013

Workout:
4 mile Tempo run at 80-85% 5k speed

Cool down:
A1. Sidelying hip extensions (slow) x 8-10/leg 3 sets
A2. Hamstring Pulls x 20-20/leg 3 sets
B. 100 total Standing Toe raise to heal raise

CrossFit 3+ hrs difference

Coaching Points:
Try and get your run in before work. Fuel yourself throughout the day and CrossFit in the evening.

Thursday October 10th, 2013

Maintenence Work:
A1. 30 Toe to Heal Raise (standing, raise up on toes, rock nack on heals toes pull up) x3
A2. 30 Hamstring Pulls/Leg (Foot on box, kick butt) x3
A3. 10-12 Side Lying Leg Raise/Leg x3

Workout:
6-12 sets
800m Run
Rest 3 minutes

Coaching Points:
-Listen to your body. If you're sore from this week at CrossFit get ahold of me and we will decide what you need to do today.
-Everyone needs to do the maintenence work, extremely important to start making this a weekly occurance, 2-3 days.
-If you fall off more than 30 seconds on your 800 intervals cut yourself off.

Tuesday October 8th, 2013

5:30 pool session.

1600m Swim

There will be stipulations! :)

Monday October 7th, 2013

Workout:
40 min of:
:30 ON :30 OFF

-Can be done on Airdyne/Rower/Run
-Can just stretch out, get started and use forst 5 minutes as warm-up and last 5 minutes as cool down if pressed for time.

CrossFit 3+ hours difference.

Saturday October 5th, 2013

Meet at Craighead Forest Park Nature Walk Entrance @ 7:00 a.m.

Directions: Enter Craighead Forest Park, turn right. About 1/2 way around the loop there is a parking area on the right (outside) that has a Pavillion and paved trail. Meet there. Call if you need more info.

Except mild hill sprints as a big part of our session so get up early and get some carb fuel in you, around 50g by 6a.m.

If its raining at 7:00, head to 870 and we will get in some work and then head to the pool after.

Thursday October 3rd

Workout:
800m run x 6
Work to Rest = 1:1

Coaching Points:
-Start at 75% pace for first 1-2 set. Then pixk it up to 85% for remaining sets.
-Rest the exact amount of time it took you to run the repeat.
-Run these repeats today only, no CrossFit class. Can do 1.1.1 x 5 strict/weighted pullup, rest 2 min after repeats if you desire.

Post times to comments.

Tuesday October 1st, 2013

Meet at the pool 5:30p.m.

CrossFit anytime.

Monday September 30th, 2013

Workout:
Airdyne 1:00 all out effort x 4-5
Rest 4 min

CrossFit 3+ hrs difference.

Coaching Points:
-Rest needs to be active. Walking around counts as active.
-This will be challenging in a way we have never felt before, don't underestimate the work.

Post interval calories to results.

Saturday September 28th, 2013

Goodluck to George today at the Heart & Sole 5k

Workout:
2-3 miles at 85%

Reminders:
-As today is a big race, rest up tomorrow and we will come back Monday and start back in on our programming. Start evaluating your schedules and figuring out how you can slide in a couple 2x/day workouts, as this will be key to our continued improvement and challenging us in a different way with volume. If we need to switch around 2x/day workouts, we can. We can create one on the weekend or stick with what we have been doing (Monday's), but Id like to get in at least 2 days a week where its 2x day. Let me know what will work best for you all!
-Please bring your dues by this week if you can so I can get those submitted to the gym. Thanks!

Tuesday September 24th, 2013

Meet at 5:30pm in the 870 gym

Workout:
Airdyne 1:00 all out effort x 4-5
Rest 4 min

Coaching Points:
-Rest needs to be active. Walking around counts as active.
-This will be challenging in a way we have never felt before, don't underestimate the work.

Monday September 22nd, 2013

Workout:
1000m Run @ 100% 1600m pace x 3
Rest 6-8min

Coaching Points:
-Run your best mile pace on these 1000s. It should be tough the last 200m.
-Stay consistent on your rest time. If you choose 6 min, make 2nd rest 6 min. Decide after your first repeat what rest you want to use.
-Not sure what the CrossFit workout is tomorrow, the website is down. If there is no metcon, complete these intervals whenever. If there is a metcon, please try and spread them out, as you will not see many results stacking workouts back to back. If you have to do these immediately afyer CrossFit only do 2 repeats.
-My apology for the late post. My alarm to publish was not set correctly, but I know thats no excuse!

Saturday September 21st, 2013

Meet at Trim Gym 8:00a.m.

Workout:
Indoor Sprint Triathlon

750m Swim
12.5 mile Bike
3.1 mile Run

Coaching Points:
-You can modify the entire tri or portions. Example: Half the distance. Shorten swim only, etc.
-Can you pool buoy during swim if needed.
-Bring some sort of calorie drink/chew/snack during if you plan on doing the entire length. Also everyone needs something to injest directly after.

Thursday September 19th, 2013

Workout:
30 min Drills

Options:
Ball of Foot
Single Leg Pulls
Cop Drill
Gun drill
Partner bands
Box step falls
Take offs
Jump Rope Take Offs

Coaching Points:
-Hit your watch and go for 30 staright minutes. Stop for no more tgan 20-30s at a time to reset.
-Can be done directly before/after CrossFit class as needed.

Post below your preferred time for our indoor tri this Saturday. Keep in mind the earliest we can start is 8am I do believe.

Tuesday September 17th, 2013

Drill:
5:30 in the pool.

We will work some swim technique for this weekend's mini triathlon.

CrossFit anytime.

Monday September 16th, 2013

Warm Up:
1000m Row (full flexion at the knees, nice and easy)
10 minutes Run Drills

Workout:
1000m Row
800m Row
500m Row
250m Row
500m Row
800m Row
1000m Row
Rest 3 min between sets

Cool down:
3 x 20-30 Hamstring pulls from box

CrossFit class (preferably 3+ hrs difference)

Coaching Points:
-All sets need to be at the same pace. Reference your 500m pace time. Obviosuly the 1000s and 800s will be difficult becaue they need to be quicker than normal (since you are keeoing your 500m pace). The 250 should be much easier.
-Run the intervals if you absolutely have to or bike if you cant make it into the gym.

Thursday September 12th, 2013

Workout:
1 hour Mobility session

Coaching Points:
-Be diligent.  Cycle through nearly every mobility/stretch you know holding each for aooroximately 60 seconds (Repeat 2-3x) or until an hour is up.
-Being mobile is extremely important for successful technique in strength and endurance.
-This has been a tough week in the gym. Rest up and plan out your meals for the remainder of the week.
-I'll be in the gym @ 5:30 if anyone has questions.

Tuesday September 10th, 2013

Endurance Workout 5:30 at the gym.

Monday September 9th, 2013

Warm Up:
Hamstring & Adductor Mobility
  -Static Stretch
  -Straight Leg kicks
  -Instep Lunges
  -Etc.
5 minutes drills
  -Ball of Foot
  -Single leg pulls
10 take offs
  -10-15 yds each

Workout:
12-15 sets
100m Sprint
Rest 2 minutes

Sets 1-3 at 75% or your normal 400 pace
Sets 4-10 at 85+%
Set 11+ At least 1 second faster than 4-10

Cool Down:
800-1600m jog

Coaching Points:
-Don't start off too quickly.
-If you ever drop to 5 seconds slower on sets 4-10, Rest 3 min between. If you can't get back on pace, end the intervals.
-Tomorrow we will be meeting at the gym 5:30 for an endurance workout. I'd recommend CrossFit in the morning Tuesday since it will be as if we have 2 training sessions.

Thursday September 5th, 2013

Workout:
Since our 870 in-house competition is this weekend today is a tricky training day.

3 options:
-Easy to moderate jog. Please dont exceed 2 miles. Could be in the form of 2 straight miles, 2 x 1 mile repeats, or 4 x 800m. Or any combination.
-Practice your swimming for 45 minutes.
-Take the day off and rest up.

Let me know what you do. And if youre not signed up yet for the competition this weekend let me know ASAP. Everyone is welcome and encouraged to participate. I will even be competiting, scaling involved, so dont let any if the workouts scare you off!

Tuesday September 3rd, 2013

Drill:
5:30pm @ CrossFit
We will have an assistance exercise workout

Workout:
CrossFit anytime

Monday September 2nd, 2013

Warm Up:
10 min* of:
Ball of Foot
R. Single Leg
L. Single Leg
Gun Drill
Cop Drill

Workout:
3-5 sets of:
800m
Rest 2 min
400m
Rest 1 min
200m
Rest 3 min

Coaching Points:
*Cycle through warm up drills one bout at a time.
-Go 5 sets only if you pace is consistent and your ultimate goals for endurance are distance.
-Team workout at 9am will be, to my knowledge, prep for next weekend's competition so try and be there if possible. Run in the evening.
-Drills tomorrow will be an assistance exercise workout. We will focus on exercises in which will help you recover and avoud energy when performing so much volume, especially from running.

Saturday August 31st, 2013

Rector Labor Day 5k

-Meet at the gym at 6:15-6:30a.m.

Currently Natalie & Kristen are going, get ahold of them if you need a ride or let me know and I'll relay the message. 

I will be over in the pool swimming tomorrow mid-morning. Let me know if you're interested in joining and I'll finalize a time.

Thursday August 29th, 2013

Warm Up:

800m Jog

A1. Ball of Foot Drill x 4 (20yds)

A2. Single Leg Pulls x 4/leg ( 20 yds)

B. 2 Ankle Exercises - you pick from what we have done.

Workout:

1600m x 1-2

80-90% best 1600m

Rest as needed between

Coaching Points:

-I've been hearing some people say they are pretty beat from the gym workouts this week. If this includes you, either take today off completely and just work some drills and mobility or just do 1 mile. Sometimes taking a day off to rest up is the best training option. 

-Remember the race this upcoming weekend. Let that determine how many sets you complete as well. If you're not racing you could even do 3 repeats. 

Updates

This weekend:
Rector Labor Day 5K Run Walk
Where: Rector High School
When: Saturday 8:00 a.m.
For: Rector Helping Hands Foundation
Link for registration: http://www.ageeracetiming.com/events/124/

This will be our workout for the weekend. Let's go support Hailey as she is hosting the event in her hometown for a great cause. 

Post below if you plan to attend so we can set up a meeting time and carpool.

2013 Dues:
If you are interested in signing up for CrossFit 870 Endurance for the remainder of 2013 I am offering $30/mo for 3 months, plus 1/2 off December. So that would be $105 for Sept-Dec. Otherwise, you can do $40/mo up front.
Dues will be turned in to Christy by Sept. 14th.

I hope this works out for everyone as we are approaching the best time of year in Arkansas to race. I think we have developed a new interest in the triathlon as well from our recent swim sessions, so I'd love to keep expanding on that, and pulling in some cycling workouts as well. Along with building our aerobic capacity to hit the workouts hard in the gym!

As always, if you have any questions let me know, my email is crossfit870endurance@gmail.com

Tuesday August 27th, 2013

Drill:

5:30 pm in the pool.

-New ankle strengthen work.

-Freestyle work.

-Potentially resting stroke work.

-My apologizes I realize I didn't post that last night. 

Monday August 26th, 2013

Warm Up:

10 minutes Mobility

10 minutes Drills:

   -Take Offs, practice with different 

speeds (adjust lean)

Workout:

8 x 100m

Rest 1:30

CrossFit 3+ hrs difference

Coaching Points:

-Start experimenting with pre-workout fueling, see what works, what doesn't. Could be something immediately before or within an hour. Doesn't have to be a fancy supplement, try real food.

-Post results, pre-workout nutrition and how you felt to results. 

Saturday August 24th, 2013

Meet:

Craighead Forest Park Access Point 2 @ 7am

-Turn right @ entrance, 2nd point on the left, baseball fields and frisbee golf direct access.

Workout:

Team 5k or 10K

Coaching Points:

-We will have 2 groups. 5k group for those looking to improve 5k or conditioning and a 10k group, those looking to run a half marathon this year. 

-Using groups to build community, get in some miles, and push everyone! 

-Bring water and a snack for post run! And as always make sure you fuel yourself beforehand. 

Thursday August 22nd, 2013

Workout:

2 mile walk

OFF CrossFit

Coaching Points:

-Enjoyable walk with someone or some meditation with yourself. 

-There is so much more to being a successful athlete than going 110% every day. Rest up and recharge physically and mentally. 

Tuesday August 20th, 2013

Drill:

5:30 in the pool 

-Breathing

-Kicking

-Initial arm entry

Monday August 19th, 2013

Warm up:

10 min Drills

Workout:

3-5 sets of...

800m Run @ 75%

Rest 4-5 min

400m Run @ 85%

Rest 3-4 min

100m Run @ 95%

Rest as needed (5-8 min)

Upcoming:

Tuesday drills, in the pool

Saturday, group run

Post times below and if there are any upcoming races in which you are registered or are planning to register. 

Saturday August 17th, 2013

Meet at the Trim Gym Pool 8:00 a.m. 

- If you have trouble getting in call me. 

- If you need to come late that's okay we will be there till at least 9 a.m. 

Warm Up:

5 min Tread

5 min Deadman float practice

10-12 Deadman Floats to arm raise

Skill work:

Breathing practice

-out of water

-in water 

Workout:

3-4 sets

Breathing practice with kicks x 5

Kicking technique x 5

Arm strokes with pull buoy x 5

(1 = 25m, out of pool each lap)

Then: 12 min Swim Test

Thursday August 15th, 2013

Warm Up:

10 min max drills

Workout:

1:00 ON :30 OFF x 10

Coaching Points:

-Form Focus. It's only 10 min of work so work form today. 

-Post distance is results, although not the goal today, form is more important. If your lean is coming along you will probably cover more distance than you realize.

-Take off from CrossFit, been a tough week. Rest up for the weekend. If your schedule allows, CrossFit Friday mornings, so you have plenty of recovery time for Saturdays.

Tuesday August 13th, 2013

Drill:

5:30 p.m.

Workout:

CrossFit anytime

Other:

-Please post below if you will be attending the Saturday session this week. I am trying to organize some pool time. Thanks!

Monday August 12th, 2013

Warm Up:

10 min stretching/mobility

5 min Pose run take offs

Workout:

3 x 1000 @ 80-85% of 800m pace

Cool down:

1000-1600m jog

CrossFit 3+ hrs difference (

Coaching Points:

-Rest as needed between intervals. At least 5 min, I'd probably do around 8-10 min.

-This will hurt, very few people enjoy this distance this fast, get through it! 

-A.m. and p.m sessions are critical to success. Don't try to do these workouts back to back with regular CrossFit, you can not achieve adequate recovery.

Saturday August 10th, 2013

Okay let's try this again since last week the only 2 there were rained out. 

Meet 7am @ ASU track

Warm up: 

1600m Jog

10 minutes of stretching and drills on your own or with a partner

Workout:

Run 100m

Burpee Board Jump 100m

Run 100m

Walking Lunges 100m

Run 100m

Broad Jump 100m

Run 100m

Hand/Foot Crawl 100m

Run 100m

Cool down:

1600m Jog

Coaching Points:

-WARM UP properly! And don't skip the cool down. 

-Make sure you're sprinting the 100m

-Hand/Foot crawl is not a bear crawl, you need to be in more of a push-up position, no butt up in the air.

-Workout is only 900m, make it at a high intensity. Prepare yourself, you will not feel good after this, but it will make you better!

-Do not attend endurance and team WOD. More is not better.

-Have fun and work hard! :)

Thursday August 8th, 2013

Warm Up: 

Drills:

Must include 50 hamstring pulls/leg (any rep combination)

Workout:

:30 On :30 Off

For 30 minutes

CrossFit 3+ hrs difference

Coaching Points:

-Post distance covered to comments.

-Focus on form, start out in Pose every interval.

Monday August 5th, 2013

Warm Up:

10 min Drills including:

  -10 to 12 solid take offs for 25 yds each

Workout:

2-8 mile jog at 80% your 5k time

Post Workout:

3 x 20/leg Hamstring Pulls (foot on box, pull foot to butt quickly)

Crossfit 3+ hrs difference 

Coaching Points:

-Here is a good chance to get some miles in if you're been craving them, anywhere between 2 and 8.

-Calculate your pace before you begin and keep that mile time, every mile. You're welcome to go 80%+ if you can handle it, but if that's the case you need to so at least 3 miles.

-If you're struggling with any of the volume, I.e. working out twice a day, let me know.

Reminders:

No drill meeting tomorrow. Spend some time on your own perfecting the drills you struggle with and getting some hamstring pulls in. 

Saturday August 3rd, 2013

Meet 7am @ ASU track

Warm up: 

1600m Jog

10 minutes of stretching and drills on your own or with a partner

Workout:

Run 100m

Burpee Board Jump 100m

Run 100m

Walking Lunges 100m

Run 100m

Broad Jump 100m

Run 100m

Hand/Foot Crawl 100m

Run 100m

Cool down:

1600m Jog

Coaching Points:

-WARM UP properly! And don't skip the cool down. 

-Make sure you're sprinting the 100m

-Hand/Foot crawl is not a bear crawl, you need to be in more of a push-up position, no butt up in the air.

-Workout is only 900m, make it at a high intensity. Prepare yourself, you will not feel good after this, but it will make you better!

-Do not attend endurance and team WOD. More is not better.

-Have fun and work hard! :)

Thursday July 31st, 2013

Warm Up:
10 minutes drills

Workout:
1600m Repeats
Rest 5 minutes
Once pace deteriorates below 65-75%, STOP!

CrossFit is a rest/recovery day, utilize class time to work on mobility.

Coaching points:
-This workout will be extremely different for everyone. Some of you may do 2 repeats, some of you may do 6+, who knows.
-Make sure you calculate your percentages before you start so you know where you need to be. 65% is your best mile time x 1.35, 75% is mile time x 1.25.
-Get up early and get this in. It's going to be a long run so avoid the heat if at all possible.
-Saturday : ASU track @ 7a.m. I'll post the workout Friday, have fun, if you have any questions let me know.

Tuesday July 30th, 2013

Drill:

5:30 p.m

Workout:

CrossFit anytime

This weekend:

-Will be out of the ordinary. So try to make plans to be there if you can! 

Monday July 29th, 2013

Warm Up:
5-10 min Drills
Mark your Distances

Workout:
3 sets
400m Run
Rest 2-3 min
300m Run
Rest 2-3 min
200m Run
Rest 2-3 min
100m Run
Rest 5 minutes

Coaching Points
-Pick a rest time and stick with it, whether it is 2, 2:30, 3 min, or something in between.
-Head out to the track or mark off distances with your GPS in a warm up.
-Around 75-80% effort on these intervals, it should be tough to get through and that 5 minutes will feel amazing.

Upcoming:
-In August we will begin incorporating more skills/exercise forms into our workouts. Top of the list, including swimming, and I'm 99% sure it will be a GO. If you don't have a jump rope, I'd invent in one, doesn't have to be fancy.
-Next week I am may be going on vacation, as I have not taken one since December. Workouts will still be posted and everyone can meet at the track.

Saturday July 27th, 2013

Workout:

Team Tonya Color for a Cure 5k 

Where: Pocahontas, AR

When: 8:00 a.m.

Cost: $35/day of race

Meet @ 6:30 a.m. in the 870 parking lot if you'd like to travel over with a group. We will return by 10 a.m. at the latest.

If you can't make the race, try a 5k on your own time to see your improvement over the last 2 months. Try to choose the same course you have previously done. 

Thursday July 25th, 2013

Warm Up:
10 minutes Drills

Workout:
1 mile jog
OR
OFF

CrossFit 3+ hours difference

Reminders:
- Saturday we will be heading to Pocahontas for the Team Tonya Color for a Cure 5k.
- Race details and registration link
- We will be leaving at 6:30a.m. from the gym parking lot if anyone wants to meet. We will return no later than 10a.m.
- If you want to run the race at 100%, take Friday off. If you just want to casually complete it for a good cause, CrossFit on Friday.

You only ever grow as a human being if you're outside your comfort zone.

 -Percy Cerutty

Tuesday July 23rd, 2013

Drill:

5:30 p.m. only

Workout:

CrossFit anytime

Reminders:

Get registered for the Team Tonya Color for a Cure 5k in Pocahontas this Saturday. It begins and ends on the BRTC campus. Should be a lot of fun and for a good cause. 

Monday July 22nd, 2013

Warm Up:

10 minutes of Drills

 - Wall Drill Facing Away and Working Soft Knee in Figure 4 Position

 - Wall Drill Take Offs

 - Pose Jump Roping

10 minutes stretching and Mobility

 - Inchworms

 - Straight Leg Kicks

 - Hamstring/Quad/Hip Flexors Stretched

 - Etc.

Workout:

10-12 x 200m Sprints

Rest 3 min. between sets

Working Sets Should Look Like:

1 @ 50-60%

2-4 @ 75%

5-10/12 @ 80+ %

Coaching Points:

- Use sets 1-4 to build up to around 80% of your max.

- Pose as much as possible, but don't let it hold you back on speed today.

- Eyes up the entire time you're running.

- Make sure your posture is stable and you're not swaying side to side as you begin to tire.

- Post results below and compare results to June 3rd, our first workout.

Upcoming:

- Drills will be at 5:30 p.m. tomorrow night only.

- Who is interested in swimming? If the majority of our group is we will start incorporating some swim workouts and technique sessions in as I am able to get back in the pool.

- 5k in Pocahontas this upcoming Saturday, the 27th, to benefit Tonya Hankins, head of nursing, and the wife of one of my direct coworkers. Its color-run style, love for some of you to participate. Here is the link to register: https://www.racesonline.com/index.cfm?fuseaction=public.race_detail&race_id=16884 We can all go over as a group, there are showers in the building I work in @ BRTC so you can clean up directly after too! Post below if you've registered.

Nobody's a natural. You work hard to get good and then work hard to get better.

-Paul Coffey

Saturday July 20th, 2013

Meet @ the ASU track at 7:00 a.m. Not certain I'll be there.

Warm Up:
10 minutes of Drills:
Work with a partner and see if you can give them advice. Watch their lean, pull and posture.

Workout:
AFAP complete relay style in teams of 2:
8 x 200m (each person runs 4)
4 x 400m (each person runs 2)
4 x 800m (each person runs 2)

Coaching Points:
-AFAP = As Fast As Possible
-Partner 1 runs 200m, partner 2 runs 200m, partner 1 runs 200m, partner 2 runs 200m......
-Doesn't matter who partners up with but if you can get with someone close to your speed, that will be most efficient relative to the work:rest ratio.
-If there is an odd number of people, have a group of 3 and just have two people run during the "partner 1" phase.
-Have fun working as a team!
-Any questions, let me know.

Thursday July 18th, 2013

Warm Up:
-Ball of Foot
-Gun Drill
-Carioca w/ Lean
-One Foot Drop & Pull
-Stretch

Workout:
:30 ON :30 OFF for 40 minutes

CrossFit 3+ hours difference

Coaching Points:
- POSE POSE POSE. This is a form workout. Make sure you are pose running the entire time. If you need to decrease the total time to 30 to maintain the pose style, please do so.
- Start with a couple stationary steps before take off when you start out.

Reminders:
-We will still be having a workout 7:00 a.m. Saturday morning at the ASU track. I may not be there to coach, as I am having surgery Friday morning, but I'll post the workout tomorrow sometime, it will be in teams of 2.

Dont bother just to be better than your contemporaries or predecessors. Try to be better than yourself. 

-William Faulker

Tuesday July 16th, 2013

Drill:
5:30 p.m. ONLY

Workout:
CrossFit anytime.

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.

-Gatorade

Monday July 15th, 2013

Warm Up:
10 minutes Drills
  -You pick your favorite to get loose
  - You pick your weakest drill

Workout:
3-4 sets of
800m Run
Rest 2 minutes
400m Run
Rest 3 minutes

CrossFit 3+ hours difference.

Coaching Points:
- I'd really like everyone to get 4 sets, if you can. That will be a total 3 miles. If your pace and form are completely falling apart, stop after 3 please, don't run yourself into the ground.
- Compare results to June 8th.
- Post results below and if you would like to attend the 6a.m. drill session. If 2-3 people are interested then I will ok the session by 9p.m. tonight.

 

I run so my goals in life will continue to get bigger instead of my belly.

-Bill Kirby

Saturday July 13th, 2013

Meet at the new ASU track @ 7:00 a.m.

Warm Up:
Dynamic Sequence mixed with Drills
Static Mobility & Stretching

Short Interval Workout:
4 Sets of :
8 x 100m Run

20 seconds rest between sprints
2 minutes rest between sets

Coaching Points:
- Hydrate and mobilize Friday night!!!!!
- Get up early and eat or have a small snack before you come, this is a high intensity workout. You should have an idea what your body can handle relative to food and timing by now!
- This is a 2 mile workout, but it will be the hardest 2 miles you've ever run.
- I have 2 alarms set and I won't be entertaining guests the night before so I promise I won't be late so prep and I'll see everyone tomorrow. :)

The gun goes off and everything change...the world changes...and nothing else really matters.

-Patti Sue Plummer

Thursday July 11th, 2013

Warm Up:
10 minutes of Drill
  -Ball of Foot
  -Single Leg
       -5 in place on Right
       -5 forward on Right
       -5 in place on Left
       -5 forward on Left
  - Gun & Cop Drills

Workout:
3-5 Sets
1000m Run @ 80% your 800m
Rest 5-7 minutes

Coaching Points:
- Start every interval with Pose and try to get at least 200m-400m before you stop focusing on form.
- Let speed be your key today.
- Utilize the range of rest time and wait until you are fully recovered. While resting walk around, stretch, hit a few drills, stay loose. Don't just sit and rest for 5 minutes.
- Feel free to use a track, you can visually see the distance and the mondo surface absorbs some of the shock.
- Post below if you know what time you're running, so we can try and start getting some groups together.

The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability - consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.

- Bill Rodgers

Wednesday July 10th, 2013

Workout:
CrossFit

-Remember every time you're in the gym to do your new ankle strengthen exercises. If you forget, you can do these at home and just have someone hold their hand against your foot for resistance.

We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.

-Jesse Owens

Tuesday July 9th, 2013

Drill:
6 a.m.
OR
5:30 p.m.

-Bring a jump rope again

Workout:
CrossFit anytime.

I run because if I didn't, I'd be sluggish and glum and spend too much time on the couch. I run to breathe the fresh air. I run to explore, I run to escape the ordinary. I run...to savor the trip along the way. Life becomes a little more vibrant, a little more intense. I like that.

-Dean Karnazes

Monday July 8th, 2013

Warm Up:
10 minutes stretching
5-10 min drills
  -Ball of Foot
  -Single Leg Work
  -Wall Drills
  -Jump Rope (if available)

Workout:
3-6 miles @ 75% 1600m
CrossFit (3+ hours difference)

Coaching Points:
- This run is to be done at 75% your 1 mile time. Take your best 1 mile time, convert it to seconds and multiple it by 1.25, convert back to minutes, and this needs to be your average mile pace.
- Choose your distance wisely. If you fall off pace after mile 3, please stop. You should be starting to understand what you need to do on these "choose your own workout."
- Do this run in the morning to beat the heat.

Reminders:
If anyone would like to meet for 6a.m. drill session, please comment below. I will post by 9p.m. tonight whether we will have a session, i.e. 2-3 people are interested.

Run when you can, walk if you have to, crawl if you must, just never give up. 

-Dean Karnazes

Saturday July 6th, 2013

Meet at the new ASU track at 7a.m.

Workout:

If you haven't been to a Saturday workout in awhile this is a good chance to get back into it.

6-8 sets
800m @ 75%
Rest 5 minutes

Guest Athlete: Rob Hansen

Thursday July 4th, 2013

Workout:
9:00 a.m. Team WOD @ CrossFit

Swimming, running + other CrossFit moves will be involved so:
 -wear a suit with your shorts/shirt
 -shoes you don't mind getting a little wet (not swimming with them on but into pool area)
 -bring a towel
 -change of clothes

Let every nation know, whether it wishes us well or ill, we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe, to assure the survival and success of liberty.

-JFK

Wednesday July 3rd, 2013

Workout:
CrossFit

Reminder:
Thursday's workout will most likely be the 9:00a.m. Team WOD at 870. Waiting to hear exactly details from Chris but from what he's told me so far it will involve swimming and be longer, so perfect for us!

Frustration is the first step towards improvement. I have no incentive to improve if I'm content with what I can do and if I'm completely satisfied with my pace, distance and form as a runner. It's only when I face frustration and use it to fuel my dedication that I feel myself moving forward.

-John Bigham

Tuesday July 2nd, 2013

Drill Session:

5:30 p.m.

Workout:

CrossFit anytime

Comments:

-If anyone is still interested in the 6a.m. session tomorrow, comment below. If there are 2-3 people who can come we will meet up, not a problem. (I will make a comment below by 9p.m. tonight in regards to if the session is on.

-July 27th there will be a benefit 5k run in Pocahontas for the wife of one of my co-workers who was just diagnosed with pancreatic cancer. Check your calendars and see if you're free, I'd love to get as many people over there as possible to help them. More details to come.

Running makes you an athlete in all areas of life...trained in the basics, prepared for whatever comes, ready to fill each hour and deal with the decisive moment. 

-Dr. George Sheehan

Monday July 1st, 2013

Track Day June 29th, 2013

Warm Up:
4 minutes of:
Dynamic Stretches
  - Instep Lunges
  - Inchworms
  - Quad stretch & step
  - Etc.
Dynamic Exercises
  - Straight Leg Kicks
  - High Knees
  - Butt Kickers
  - Etc
Then....
6 minutes of:
- Single Leg Drill Work
- Wall Drill Work
- Stable Arm Drill
- Ball of Foot Drill

Workout:
20-30 minutes of:
:10 Run
:20 Walk

Results:
Post time and distance covered in comments.

Coaching Points:
- Really focus on hips through and nice upright posture today.
- Make sure you really work speed on your 10 seconds on, but not at a pace that you can't keep.
- If you push yourself and and you can only maintain your "Run" portion for 20 minutes that's fine. Speed>Distance right now.
- CrossFit 3+ hours difference.

Champions are made when no one else is watching.

Saturday June 29th, 2013

Location: 
NEW ASU track

Time:
 7a.m.

Workout:
Time Trials of...
1600m
800m
400m

Coaching Points:
- Make sure you get rest and eat breakfast with ample time to digest/settle before you run since these will be at 100% effort.
- Get there around 6:45 and get stretched out if you need to, we will go thorough a dynamic warm up starting at 7 to try and beat the heat.
- Today's workout will be extremely important for future runs.
- If you're out of town and doing this workout on your own, rest until you recover between trials.

Most people run a race to see who is fastest. I run a race to see who has the most guts. -Pre

Thursday June 27th, 2013

Warm Up:
10 minutes Drill
   - Ball of Foot
   - Gun Drill
   - Cop Drill (Hands behind back)

Workout:
5:00 min ON  4:00 min OFF
OR
6:00 min ON  4:00 min OFF

CrossFit (at least 3+ hours apart)

Results:
Post distance covered each set below.

Coaching Points:
-Work on stable shoulders and good posture in your warm up.
-Continue with the workout until your pace or form begins to deteriorate, which means if you run 1000 meters in your first 2 sets but only 600 meters in the third, or you feel like you're flopping all over the place during a set, you need to stop!
-If you don't have some sort of GPS to run with, start at a familiar point (house, park, etc.) run one set, rest, run where you came from and try to get back to your starting point....and continue this trend.
-In laymen terms, continue sets until you feel like you can't maintain anymore! For some of you this may be 3 sets, some of you it may be 6 sets.
- Don't over do it because you're determined to hit a certain number of sets or distance. Here speed consistence, and pushing your speed is more important than distance.
- Run in the morning if you are CrossFitting at night, no exceptions. You will all need more than 3 hours to recover if you do this properly.

If someone says 'Hey, I ran 100 miles this week. How far did you run?' Ignore him.

The magic is in the man, not the 100 miles.

-Bill Bowerman, former Oregon track coach & Nike co-founder

Wednesday June 26th, 2013

Workout:
CrossFit

Comments:
-Great drill session yesterday. A lot of improvement coming from all athletes! Evident on your video analysis.
-We will just be having a 5:30p.m. drill session from now on, unless a small group decides they want to start coming at 6a.m. Please just let me know. Thanks!

Every accomplishment starts with the decision to try. -Gail Devers

Tuesday June 25th, 2013

Drill:

5:30 p.m. ONLY

Workout:

CrossFit Anytime

Nicholas Romanov's Philosophy of Running Short (inventor of Pose Method)

To know you are one with what you are doing, to know that you are a complete athlete, begins with believing you are a runner. -George Sheehan

Monday June 24th, 2013

Warm Up:
400m Jog
Inch Worms
Straight Leg Kicks
High Knees
x3

Stretch:
Hamstrings
Couch (Quads/Hip Flex)
Calves

Workout:
100m Sprints
1-2 @ 50%
3-5 @ 75%
6-8 @ 85+%
9-10 @ 85+% (only if you're feeling good and can maintain pace)
Rest 2-3 minutes

CrossFit (3+ hours difference)

Coaching Points
- WARM UP & STRETCH! Do not strain a hamstring trying to sprint like you did when you were young, be smart, if you need to do something different than listed in the warm up to get loose, do it!
- Use Map My Run or your own source to find 100m near you, this way you don't have to travel to the gym to complete this workout.
- Don't start out to quickly. Those first 2 are meant to be slower, think of them as warm ups.
- I'd rather see 8 faster sprints than 10 completed sprints. In the end, this will make you faster.

Comments:
Congratulations to George, Julie & Sam who ran in the Rock a Bye Baby race this weekend (pic 1 below).
And congrats to Hailey for taking 3rd place at the Faction 4 team competition this weekend (pic 2 below), Lena for completed a 100 mile bike ride, and anyone else who competed this weekend.

Ask yourself: 'Can I give more?'...The answer is usually. 'Yes'

-Paul Tergat

Friday June 21st, 2013

Workout:
OFF or CrossFit

Reminders:
- Many of you have activities this weekend, use this day to rest up and plan your fueling for Saturday.
- If you don't have competitive plans this weekend you can CrossFit today, but listen to your body, scale if you need to. But if you haven't had much time off in the past month, take it now.
- We will not be meeting Saturday. Go for a run on your own and use it as time to relax and enjoy running. You choose the course, you choose the distance.

Some of the best training decisions I've ever made were 

to abandon the mainstream motto of "no days off" and just 

rest, recovery, and come back stronger than the day before.

 -CJ

Thursday June 20th, 2013

Warm Up:
Get Loose
10 Minutes Drill of:
  - On Wall & Take Off
  - Stable Arm Drill (Gun)

Workout:
400m (75%)
x 6
Rest 2 minutes

CrossFit (must be at least 3 hours apart)

Comments:
-Really focus on "Hips Through" during your drill practice.
-Get it at least 4 x 400m, if you're feeling good and your pace hasn't dropped considerable, do up to 6 sets.
-These are all to be at 75% so work on staying consistent.
-If you are competing this weekend in the Faction Four or the 5k/10k in town this weekend, just do 4 sets.

Reminders:
-We will not be meeting this Saturday. I will be in Memphis at the Faction Four and I know many of your are running here in town at the Rock a Bye Baby. If anyone, not participating, would like to get together on Saturday that would be great. It will either be a day off to hit 45-60 minutes of some mobility and recover, or go for a run, you choose the distance.

Champions do not become champions when they win the event, but in the hours, weeks, months, and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.

- T Alan Armstrong

Wednesday June 19th, 2013

Workout:

CrossFit

Comments:

-Great drill session tonight. Everyone is definitely showing a ton of progress.

-Next week I'll need anyone who plans to come to the 6:00a.m. session to "RSVP" beforehand, otherwise we will cancel that session until further notice. 

It's a hill, get over it. 

Tuesday June 18th, 2013

Drill:
6:00 a.m.
OR
5:30 p.m.

Workout:
CrossFit anytime.

Running is real and relatively simple...but it ain't easy. - Mark Will-Weber

Monday June 17th, 2013

Warm Up:
400m Jog
10 minutes stretching/mobility
5-8 minutes of:
  -ball of foot
  -single leg pull

Workout:
1-3 sets of...

1000m Run
Rest 4 minutes
800m Run
Rest 5 minutes

Coaching Points:
-Make sure your 800m is faster than your 1000m.
-Start off practicing form each 3.2.1. GO & try to get at least 100m and if it fails after that, its okay, just run.
-I'd like to see most people do 2 sets. Listen to your body. If you're feeling good after 2 sets and your pace did not deteriorate then go for a 3rd. If you're not feeling well, post set 1 or set 2, STOP.
-You can CrossFit as well today, IF you completely recover. I'd like to see you get at least 5-6 hours between these workouts. The most important aspect of CrossFit workouts on these 2-a-days is working hard in the gym on strength, so if you need to skip the metcon portion, to avoid overtraining for you, please do.
-If you have any questions, as always, let me know.

I'm trying to do the best I can. I'm not concerned with tomorrow, but with what goes on today.

 -Mark Spitz

Saturday June 15th, 2013

Reminder:
7a.m. @ CrossFit870

Warm Up:
10 min get loose
Drills

Workout:
"Helen"

3 rounds of:
400m Run
21 KBS 53/35
12 Pullups

I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." -Mike Fanelli

Friday June 14th, 2013

Workout:
CrossFit
OR
OFF

Update:
Saturday we will meet at CrossFit870 @ 7a.m. We will be going over drills and performing "Helen." Along with your 5k time from last week, this will be a tester we will use to note your progress over the next couple of months. I'd like a 100% effort Saturday so if you need to take Friday off, please do so, or if there is a "strength" portion on the WOD Blog, go in an do that, no metcon. Also, if you'd like to attend the team workout Saturday at 9:30, that would be fine this weekend, if you get some nutrition in you after your first workout.

It's supposed to be hard. If it wasn't hard, everyone would do it. The hard....is what makes it great!" 

-Tom Hanks in A League of Their Own

Thursday June 13th, 2013

Warm Up:
Drill Practice 10 minutes
  - Pick 3 drills we have covered and focus on them. Only 3 please!

Workout:
3 x 800m Run
Rest 5 minutes between

Cool Down:
30 minutes mobility and stretching

Coaching Points:
- These intervals need to be within 10-20 seconds of one another. So try your best.... Wear a watch. Check it every 200m if you need to, whatever it takes to push you!
- If running at 870 remember the start/end point is around the corner by gym the sign. There is still a faint white mark from my thesis study.
- No CrossFit class.
- Right now think speed not distance, you only get 3 GOs at it today. Plus only 1.5 miles around a 18-25 min period. So speed!

What distinguishes those of us at the starting line from those ofus on the couch is that we learn through running to take what the days gives us, what our body will allow us, and what our will can tolerate.

-John Bingham

Wednesday June 12th, 2013

Workout:
CrossFit class

Discussion:
Let me know how you're doing with this so far, answer one or more of the following questions:
1) Are you energized? Do you feel more tired after increasing our volume (amount of work)?
2) Are you getting enough sleep/eat/recovery/mobility between workouts?
3) Are you sore, do you feel like you need an extra day off during the week to recover?
4) Are you workouts, running or CrossFit, feeling different, good or bad?

If you're feeling great, let me know that as well. I really want to make sure everyone is doing okay with the volume and format of our new training schedule. I don't want to push everyone too far, and I don't want you taking it easy either. Thanks for your input!

Work capacity is to fitness what location is to real estate. -Greg Glassman

Tuesday June 11th, 2013

Drill:
6:00 a.m. OR 5:30 p.m.

Workout:
CrossFit anytime!

Today's Discussion:
How are we all feeling after 1 week? What differences have you noticed? Are we getting enough rest, food, and sleep? Does anyone feel run down and if so, what days? If it was Saturday running after Karen, totally understandable, but anytime else let us know, you probably aren't the only one. We will start discussing how to care for our bodies in the upcoming weeks so post a quick comment so we know where everyone stands and what to hit on first.

The will to win means nothing if you haven't the will to prepare. 

-Juma Ikangaa (1989 NYC Marathon winner)

Monday June 10th, 2013

Warm Up:
5-10 minutes stretching and mobility
5-10 minutes drill practice

Workout:
If your 5k was under 25 min.: 2 mile run @ 8-8:30/mi
If your 5k was between 25-30 min.: 1.5 mile run @ 8:30/mi pace
If your 5k was above 30 min.: 1 mile run at 9-10/mi pace

You can run a littler faster than theses suggested paces if you are able. But please treat this as a tempo, it is not intended to be as fast as you can possible run.

Reminders:
-CrossFit today as well. Make sure there are at least 3 hours separating your run & CF. This should be a quick run workout so if you can get it in before work or at lunchtime if you're an evening CFer (use mapmyrun.com if you need to for distances)
-Drill tomorrow at 6:00 a.m. or 5:30 p.m. along with CrossFit at any time.
-If you forgot your Dues on Saturday, please bring them to the gym with you this week.

Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up, you better be moving.

 -Roger Bannister

Saturday June 8th, 2013

Remember: 
-Meet at the old ASU track across from the Convocation Center at 8:00a.m. & make sure you eat in time and are ready to go!
-Please bring your dues with you. Checks can be made payable to just CrossFit870, Memo: Endurance.

Warm Up:

800m jog

Dynamic Exercises

Drill Review

Workout:

2-4 sets

800m Run

Rest 3 min. 

400m Run

Rest 4 min.

Keys:

-Rest time will start after the last person finishes.

-Everyone will complete at least 2 sets.

-You determine your pace, need to stay consistent for at least 2 sets.

-If your pace does not diminish greatly over 2 sets you can complete 3 sets.

-If your pace does not diminish greatly over 3 sets you can complete 4 sets.

-I foresee the majority of you completing 3 sets.

(This workout session could last around 1-1.5 hours depending on your sets)

The miracle isn't that I finished. The miracle is that I had the courage to start. -John Bingham

Friday June 7th, 2013

Workout:
CrossFit class.
If you can show up to your CrossFit class 10 minutes early and hit some mobility after that tough run today.

Comments:
Great work on the 5k. I'm really excited to see the times posted. I can't wait to see what you run here in a couple months. :)

Reminders:
-Saturday we will be meeting at 8:00a.m. at the old ASU track across from the Convo for a workout. Make sure you eat breakfast before you come and bring some water.
-Please bring your dues by Saturday, you can make checks out to CrossFit870.

I may not be there yet, but I'm closer than I was yesterday.

Thursday June 6th, 2013

Workout:
5K run
(Log you times below)

Tips:
This is our first time trail so treat this as a race.
Warm up good with at least a 400-800m run and at least 2 drills we practiced Thursday.
Start off trying the Pose method, but if you lose it, don't sweat it, revert back to your normal race pace.
Just do the 5K run today, no CrossFit class. If you run this AFAP you should be fairly exhausted at the end.

Below is a map of Craighead. If you start at Access Point 1 and run the loop, it is almost exactly 3.0 miles. If you want to make it exact run about 150m past your starting point.

Create Maps or search from 80 million at MapMyRun

To give anything less than you best, is to sacrifice the gift. - Steve Prefontaine

Wednesday June 5th, 2013

Workout:
CrossFit only today!

Reminder:
Tomorrow (Thurs) we will be doing a testing run on your own, so make sure you have some good meals ready to eat before & after your workout! Comment below if you already know what time you'll be doing the run so we can potentially start pairing up.

Drill Session #1
Great job on the drills today. It's really neat to see how much people can improve in one hour. Stay positive, and keep working hard. Here are some shorts from today your pre-pose running:

Run hard and be nice to people.

Tuesday June 4th, 2013

Drill
6:00 a.m.
OR
5:30 p.m.

First exposure to the basics of efficient running..... Pose - Fall - Pull

CrossFit
Anytime today

So one day I can wake up and say "I love running"  - CJ

Monday June 3rd, 2013

Warm Up:

3 sets

400m Run

15 squats

20 situps

5-8 minutes stretching hamstrings, calves, hips

5-8 quick take offs (run 20-30 ft.)

Workout:

8 x 200m Run

1 @ 50-60%

2 @ 75%

3 @ 75%

4 @ 75%

5-8 @ 80+%

Rest 3 minutes between intervals.

Record your times below in comments.

Tips:

-Make sure you stay consistent, especially on sets 5-8.

-If running at 870, start at "CrossFit870" sign and run to FedEx box. 

-Keep track of your times, this is imperative to keep track of as we continue to move forward.

Reminders:

-CrossFit class is also an option today with the intervals HOWEVER, the two workouts MUST BE at least 3 hours apart, ideally 6+ if you can.

-Tuesday we will be having our first drill session. Class times include 6:00 a.m. OR 5:30 p.m. 

-You will also CrossFit on Tuesday and there is no restriction when, i.e. no issue if before or after drill session. 

- Dues will be due by Saturday. Checks can be made to CrossFit870, if you would like to use a different form of payment or have questions, email crossfit870endurance@gmail.com or talk to me at the drill session Tuesday.

There are no shortcuts to any place worth going. - Beverly Sells

Program to Begin JUNE @ CrossFit870

Thank you to everyone who came out tonight for the Information Session. If you were unable to attend below is some of the information covered:

What is CrossFit Endurance?
   -In laymen's terms its still CrossFit with an endurance bias.

Who is CFE for?
   1) People looking to complete/improve 5Ks, 10Ks, Half or Full Marathons, Triathlons, Mud & Obstacle  Runs, Bike Races
   2) Work on endurance and work capacity for regular CrossFit workouts.
   3) Improve overall health and body composition.

Why does CFE work?
If you understand the energy systems and their utilization during exercise, you can see below that the Oxidative or "Aerobic" system is utilized at full capacity before 130 seconds of activity. Meaning just before the 2 min mark in a workout the aerobic system has reached full capacity. That is why if you check out some of the Advantages and Disadvantages listed below you can see that while training Long Slow Distance (LSD) has some benefits, its not necessary. Meaning, we don't need to run miles upon miles every day to be good at running and reap the benefits.

Long Slow Distance (What we are trying to get you away from)

• Advantages: Increase aerobic function, and increased fat utilization
• Disadvantages: decreased strength, power and speed  (And we know all CrossFitters desire these)

CFE (Your New Training Method)

• Advantages: Increase aerobic function & fat ulitzation (same as above), WITH increased strength, power, and most importantly for some speed.
• Disadvantages: Overtraining if done incorrectly

How do I incorporate CFE into my schedule?
1 Week Sample Only
Sunday: Off/Mobility work
Monday: Short Interval Workout on your own, Potentially CrossFit class (if you can handle it and these must be 3+ hrs apart)
Tuesday: Drill Session with Coach (6:00a.m. or 5:30p.m.) & CrossFit anytime
Wednesday: CrossFit only
Thursday: Time Trials or Tempo run. No CrossFit classes, think of this as a competition day for you, giving your absolute best.
Friday: CrossFit only
Saturday: Track or CFE WOD with Coach 8:00a.m.

Will I learn to run more efficiently or better technique?
Absolutely!!! Running is like any other skill we do in CrossFit, there are a lot of points you need to hit to do it correctly. Drill sessions on Tuesday will 100% be focused on improving technique, ergo efficiency.

Will it require additional time dedication?
Not really. If you review the schedule, its approximately the same amount of hours you're putting in now, we just have a slightly different focus. You may have to switch up your usual routine, but only minor tweaks.

How many days per week will I be working out at CrossFit 870?
Starting June 1st, 3-4 days or regular CrossFit classes. This may potentially change for some individuals based on goals, adaptability, and recoverty.

How many days per week will I be in Endurance only classes at 870?
2x/week. Tuesday for Drill sessions (a.m. or p.m.) and Saturday mornings.

Will I get to workout with others?
This is your choice. Saturdays our group with go though a workout together. As people set goals, the goal is to break off into small groups of your own for the 2x/wk you complete workouts outside of the gym.

Do I get personal programming?
It will be semi-personal, based on your goal and proven abilities in the 1st month. But everyone will fit into one of the options available.

Pricing
$40/month - 1 month commitment
$30/month - 3 month commitment
$50/month - 3 month commitment for couples/family

Pricing Incentives
50% next month's dues if a friend signs up for a 3 month commitment. Will begin in July.

If you have any further questions, please contact Christy at crossfit870endurance@gmail.com