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