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.