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! :)