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.