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