Thursday 12/19/13

Physioball Complex 5 Rounds

Strength and Endurance
3 Rounds
10e One Leg Deadlifts
Hip Hinge
KB Swing
800

Wednesday 12/18/13

5 EZ

Balance
Box Jumps 3 X 10
Straight
1/2 Turn
180 Turn
Single Leg
Alternating Bench Fly

Tuesday 12/17/13

5 Mile Feel

Core
3 X 10
Plank
Side Plank
Bridge
Bird Dog
T Plank

Monday 12/16/13

I think everyone took a week off from the ice and White Rock being canceled.  I know my miles were shorter and other strength workouts were non existent.  Factor in lots of bad eating and 5 more pounds show up on the scale.  Back to work.

Social Run 7pm @ the gym.

Strength and Endurance
***35 Minute Max***
Use 75/45 for all exercises.
50 Back Squats
40 Push Press
30 Front Squats
20 Snatches
10 Thrusters
05 Overhead Squats
10 Hands Off Push Ups
10 Burpees
10 Plyo Push Ups
10 Close Grip Push Ups
10 Clapping Push Ups

Tuesday 12/3/13

1600 Down
All runs should be at race pace.
1600 m
1200 m
800 m
400 m
Rest 60 seconds to half your run time between runs.

Monday 12/2/13

Balance
2 X 10
Woodchopper
Flye
Twist/Punch
Run

Strength and Endurance
5 X 10
Push Up/Squat

EZ 30 minute run

Wednesday 11/28/13

20 minute EZ run/walk

2 X 12 (Bench 6-30")
Straight
Half turn
Single Leg 10e
Alternating Arm Bench Flyes
Body Lift

5 X 10 Clean/Jerk
Increase weight each set  

Tuesday 11/26/13

TRACK
5 X 1000

10 push ups and squats between runs.

Monday 11/25/13

30 minute EZ run

3 X 10
Deadlift
Pull Up
rest 60 sec b/t sets

For Time
200 m
30 Double Unders
40 Wall Balls
50 Push Ups
200 m run
50 Push Ups
40 Wall Balls
30 Double Unders  
200 m

Thursday 11/21/13

Core Balance
3 X 5
Physioball Complex

Strength and Stamina
3 X 8e
T-Push Up

12-9-6-3
200m run
Hi-Lo Planks each side
Ascending Inchworms w/ Push Up and Push Press
Burpee
800m run
rest 60 seconds between sets

Wednesday 11/20/13

Balance
2 X 10 Box Jumps
Straight
1/4 or 1/2 Turn
Single Leg 10e

Strength and Stamina
3 X 8
Sumo Deadlift High Pulls

21-21-15-9
Wall Ball
Push Up
KB Swings

Tuesday 11/19/13

TRACK

Warm Up
800m

Race Pace
2M

10K Pace
3 X 800

Cool Down
800m

Monday 11/18/13

Social Run 7PM 

Balance
2 X 10
Woodchopper # ______
Flyes  #_______
Twist/Punch  #_______
Run  #_______

Strength and Endurance
3 X 8
Thruster #_______
Push Up
rest 60 sec

50-40-30-20-10
Squats
Double Unders

EZ 15-30 minutes

Thursday 11/14/13

Balance 2X10
Woodchopper
Flye
Twist Punch
Run

Strength and Endurance
Tabata 400
Double Under/400
Burpee/400
Squat/400
Ball Slam/400
Rest 60 seconds between runs.

Wednesday 11/13/13

Balance 2 X 10
Box Jumps
Straight
Single Leg
Quick Feet 30 sec

Strength and Endurance
3X8
Snatch

4 Rounds for Time
800m
10 OH Squats

Tuesday 11/12/13

TRACK

800 Warm Up
300    t_______
700   t _______
1100 t _______
700   t _______
300   t _______
800 Cool Down
10 Pu/Sq btw runs

Core
2 X 10 (3 sec holds)
Plank
Side Plank w/ leg abduction
Bridge
Bird dog

Thursday 11/7/13

Core
2 X 10 Physioball
In/Out
Plank Single Leg Side2Side
Hamstring Curl
Bridge Single Leg Side2Side

Strength and Endurance
20 Min Max
800M
20 Squat
20 Push Up
800M
20 Squat Jumps
5e Hi/Lo Plank
800M
10e Jump Lunge
10 Close Grip Push Up
800M

Wednesday 11/6/13

Walk/Run 15 minutes

2 X 8 (Bench 6-24”)
Straight
Half Turn
180
Single Leg 8e

3 X 8
Snatch
#________
_________
_________
Increase weight each set

21-15-9
Same #_______ all 3 movements
Floor Wiper
Deadlift
High Pull

Tuesday 11/5/13

2 Sets @ Race Pace
Rest/Walk ½ of run time.
4 min
3 min
2 min
1 min
distance________
If done on a treadmill, incline to 2-3%.

2 X 10 (3 sec holds)
Plank
Side Plank w/ leg abduction
Bridge
Bird dog

5 Rounds
20 Push Ups
Every Minute on the Minute

Monday 11/4/13

Social 30 minutes EZ plus TABATA Push Ups

Core 
3 Rounds  15 reps
Knee 2 Elbow
YTA
V Twist

Strength and Endurance
3 X 15
Deadlift
Pull Up

2 Rounds...rest 2 min. between rounds
20 Push Press
20 Burpee over Barbell Jumps
20 Push Press

EZ 15-20 minute run

Thursday 10/31/13

Happy Halloween!

4 X 10e
Transverse Plane Lunge

For Time
50 Squat
1 Mile
40 Sit Up
1 Mile
30 Push Up
1 Mile
20 Burpee
1 Mile

Wednesday 10/30/13

Physioball Complex
3X7

Screamers...15 min AMRAP
3 Push Ups
1 Jump Squat
6 Push Ups
2 Jump Squats
9 Push Ups
3 Jump Squats
12/4
15/5
18/6

Repeat this sequence until time.

15-20 minute EZ run.

Tuesday

Track

3 X 1.5M @ race pace
Rest 3 minutes between runs

Perform 5 Runner's Pose Hops on eaxh leg between runs.

Monday 10/28/13

Social 30 minutes
Tabata Hot Cross

4 X 10
Weighted Body Lift
Single Leg Deadlift
V Twist

2 Min. AMRAPS/3 Min rest
Push Ups
Squats
Burpees
Pull Ups

Thursday 10/23/13

Core/Balance
32 Ball Roll Outs w/ Push Up

Strength and Endurance
500 Jump Rope
25 Squat
400 m
25 Push Up
400 m
25 DB Thruster
400 m
25 Sit Up
400 m
25 Burpee
500 Jump Rope

Wednesday 10/22/13

Balance
2X16 Box Jumps
Straight
1/2 Turn
Single Leg 8e

Strength and Endurance
3X16
Plank Pulls

For Time
50 Wall Balls
800 m
50 KB Swings
800 m

15 min EZ walk or run

Tuesday 10/22/13

Track
6-8 X 800 @Race Pace

Perform each run every 5-8 minutes.

10 squat jumps between runs.

48 min max.

Monday 10/21/13

Social Run 7PM
30 minutes EZ run
Tabata Runner's Pose Hop

Core/Balance
3 X 16
KB Swing
One Leg Deadlift
Hip Lean

Strength and Endurance
3 X 16
Thruster

30 Clean and Jerk for time

15-25 minutes EZ run

Thursday 10/17/24

Power Burpee 800
800
4 PW
800
3 PW
800
2 PW
800
1 PW

What is a Power Burpee?
4 Push Ups
8 In/Outs
Jump Up
4 Plank Jack Push Ups
8 Ski Abs
Jump Up
That is one.

Have a great day.

Wednesday 10/16/13

Balance
Box Jumps 2X10
Straight
1/2 Turn
Quick Feet 2X40 sec.

Strength and Endurance
Front Squat 3X8

For Time
10 Pull Ups
20 Squat Jumps
20 Plyo Push Ups
20 High Pull Sumo DL #75/45
20e Mountain Climbers
20 Push Press #75/45
10 Pull Ups

15 min walk/ez run

Tuesday 10/15/13

Track
800 warm up

3 Rounds
800 10K Pace
800 EZ

800 cool down

Monday 10/14/14

Post-Marathon Day...Easy Recovery Run
20-30 minute run/walk, body weight exercises, and stretch.
See Race Prep Guidelines for more info.

Balance
Woodchopper
Twist Punch
Hip Lean
Tabata Hot Cross (switch foot each time)

Strength and Endurance
3 Rounds
10 Deadlift
10 Clean
10 Push Press
Use same weight for each exercise.  Do not let go of bar until all 30 reps are completed.  Increase weight for second and third rounds if needed.

12 Minute AMRAP
10 KB Swings
5e One Arm Snatch

Thursday 10/10/13

Hills!
3 Rounds
30 second run fast/30 sec walk

Physioball Complex 10 rounds

Wednesday 10/9/13

Balance
Box Jumps 2X10
Straight
Half Turn

Strength and Endurance
Snatch 3X8

800m
50 Pull Ups
100 Push Ups
150 Squats
800m

Tuesday 10/8/13

Track
2X400
2X800
1X1200
1X1600

Monday 10/7/13

Balance
Woodchopper
Flye
Twist/Punch
Run
One Leg Deadlift
Hip Lean

Strength and Endurance
3X10
Deadlift
Pull Up

5 Rounds
5 Thruster
10 Knee 2 Elbow
20 Double Unders

20-30 minutes EZ

Weekend 10/4-10/6/13

Friday
Off, rest, stretch

Saturday
Full 17
Half 6
Early 9-10

Sunday
30-45 minutes EZ

Thursday 10/3/13

Balance
3X12e
Transverse Plane Lunges
Perform these after each run.

Run
3X1 mile race pace

Strength
5 Rounds for time.
20 Pushups/20 Squats

Wednesday 10/2/13

Physioball 2X12
YTA
Bird Dog
Hip Hike Bridge
In/Out
Plank Side2Side

Strength and Endurance
10 Rounds
7 Deadlift
12 Push Up
rest 60-90 seconds between rounds

15-20 minute EZ run or walk

Tuesday 10/1/13

Track
1000@EZ
2000@RP
1000@EZ

20 push ups
20 squats
Between runs.

Monday 9/30/13

Core 3X12
Weighted Body Lift
Single Arm Bench Flyes

Jump Rope 500

Strength and Endurance
3X12
Squat/Forward Raise
Toe Touch/Overhead Press
SplitSquat/Bi Curl
T-Push Up

15-30 minutes EZ

Thursday 9/25/13

Core
Physioball Complex X 12
Hamstring Curl
Bridge Side2Side

Strength and Endurance
27-21-15-9
Goblet Squat
Plyo Push Up (opposing arm and leg off ground)
One Arm Snatch (switch every 3)

Two mile run to finish...

Wednesday 9/25/13

Balance
Box Jumps 2 X 8
Straight
1/4 Turn
Single Leg
Quick Feet 2 X 40 sec.
Alt. Arm Bench Flye
Body Lift

Strength and Endurance
Deadlift Sumo High Pull 3 X 10

For Time
150 Wall Balls

15 minute walk or EZ run

Tuesday 9/24/13

Track Tuesday

300
700
1100
1500
1100
700
300

Make the last half runs the same time as the first half.  Perform 10 squats and push ups between runs.

Monday 9/23/13

Balance
2 X 12
Woodchopper
Flyes 
Twist/Punch 
Run 
Hip Lean

Strength and Endurance
3 X 10
Thruster
Push Up

For Time  
30 Clean and Jerk

EZ 15-30 minute run

Thursday 9/19/13

Hills
3 x 1/2 mile up hill AFAP
3 x 1/2 mile down hill EZ
Treadmill use 3 X 8 incline 1/2 mile/0 1/2 mile

Core 2X10
Physioball
In/Out
Plank Side2Side
Hamstring Curl
Bridge Side2Side
Plank Twist

Wednesday 9/18/13

Balance 2x8
Straight
Single Leg
Quick Feet
Alternating Arm Bench Flye
Body Lift

Strength and Endurance
Front Squat 5X8
Increase weight each set

3 minute AMRAP
Box Jumps 24/18
Rest 3 minutes
Burpees

Walk/Run 15 minutes

Tuesday 9/17/13

TRACK
Pyramid run.  Run at race pace minus 20 seconds.  So if you want to run a 2 hour half or 4 hour marathon you would run roughly at a 9 min pace.  400 m track would be 2:15 each lap.  Minus 20 sec. would mean 2:10 each lap.  Here's the workout.
3 min run. Rest/walk 2 min after each run.
4 min..rest 2
5 min..rest 2
6 min..rest 2
5 min..rest 2
4 .. rest 2
3 .. done!
Log total miles...includes rest/walk time so keep moving.

Balance 2X12
Plank, side plank, bridge, t-push up

Monday 9/16/13

Balance
2X12
Woodchopper
Flye
Twist Punch
Run
Hip Lean

Strength and Endurance
3X10
Walking Lunge
Snatch
Use same weight for both exercises
Rest 60 seconds

For Time
50 Squats
40 Sit Ups
30 Push Ups
200 meter run
10 Burpees

Weekend 9/13-9/15

Friday
Off, stretch

Saturday
14 mile
6 mile

Sunday
30-45 recovery run/walk

Thursday 9/12/13

Interval Training
For Time
1600 m
50 Squats
400 m
40 Push Ups
600 m
30 Squat Jumps
800 m
20e Mountain Climbers
600 m
10 Box Jumps
400 m

Wednesday 9/11/13

Balance
Bench Jumps 2 X 12
Straight
Single Leg
Quick Feet 2 X 50 sec.
Bench Flye
Body Lift

Strength and Endurance
Push Press/Jerk 5X10
increase weight with each set

Rest 5 minutes

5 minute AMRAP
3 Burpees
5 Push Ups
7 Squats

Run/Walk
15 minutes

Tuesday 9/10/13

Track
5 X 1000 @ 5K pace

800 warm up and cool down

Core 2 X 12
Plank
Side Plank
Bridge
Bird Dog
T Plank

Monday 9/9/13

30 minute social run 7pm

Balance 3 X 12
Woodchopper
Twist Punch
Flye
Run
One Arm Bench Fly
Hip Lean

Strength
3 X 10
Deadlift
Pull Up

Endurance for time
100 m
30 Wall Balls
40 Push Ups
50 Double Unders
200 m
50 Double Unders
40 Push Ups
30 Wall Balls
100 m

15-30 minute run

Weekend 9/6-9/8/13

Friday
Rest day.  Physioball and band work.

Saturday
Group run 15, 12, or 6 miles.

Advanced runners 14 EZ
100 Floor Wipers #_____
100 Snatches #______

Sunday
50 minute recovery run/walk

Advanced 6 X 1M @ 5K pace
Physioball and band work.

Thursday 9/5/13

Core
3 X 10e
Transverse Lunge

Strength and Endurance
5 X 20
Push Ups
Squats

Run
3 X 1M @ Race Pace

Wednesday 9/4/13

Core and Hips
2 X 10 (3 sec holds)
Physioball- YTA, Bird Dog, Hip Hike Bridge
Bands -Side, Front, Back, Walk
Plank, Side Plank, Bridge

Strength and Endurance
 25 Deadlift #_______
50 Push Ups

EZ 15 minute run/walk

Tuesday 9/3/13

30 minutes or 3 miles EZ

Balance
Physioball 3X10
In/Out
Hamstring Curl

Basic Strength 3X10
Squat/Forward Raise
Toe Touch/OH Press
Split Squat/Bi Curl
T Push Up

Thursday 8/29/13

HILLS
3 Sets
Run 1/2 mile
60 second run
30 second walk
EZ run down hill

Treadmill use 5 percent incline for 1/2 mile and 0 for 1/2 mile.

Wednesday 8/28/13

Bench Jumps 2 X 10
Straight
Single Leg
Quick Feet 40 sec
Bench Flyes #_____

Strength and Endurance
3 X 8
Deadlift Sumo High Pulls

27-21-15-9
Wall Ball
Push Up
KB Swings
t_________

15 minute run/walk
d________

Tuesday 8/27/13

SPEED DAY
2 miles @ race pace
rest 3 minutes

4 X 800 @ 10K pace
perform 12 push ups and squats after runs then rest 60-90 seconds

Monday 8/26/13

Social run at 7pm FRC gym.

Balance
Woodchopper
Flye
Twist/Punch
Run

Strength and Endurance
3x8
Thruster
Push Up

50-40-30-20-10
Goblet Squat (25/15)
Double Under

15-30 minute EZ run

Weekend 8/23-8/25/13

Friday
Physioball:: YTA, Bird Dog,  Hip Hike Bridge
Bands:: Side, Front, Back, Walk
Plank, Side Plank, Bridge

Saturday
Full 10 miles
Half 5 miles
Race pace plus 20 seconds.

Sunday
5 miles...trails would be ideal.
Core/Hip:: Plank, Side Plank, Bridge

Thursday 8/22/13

Balance 2X10
Woodchopper
Flyes
Twist/Punch
Run

TABATA 400
Double Under/400
Burpee/400
Squat/400
Ball Slam/400
rest 60 seconds between runs

2 miles EZ

Wednesday 8/21/13

Box Jumps 2 X 10
Straight
Single Leg 10e
30 sec Quick Feet
Alternating Arm Bench Flyes 10e

Strength
3X8
Snatch

4 rounds for time
800m
10 OH Squats

Walk/run 15 minutes.

Tuesday 8/20/13

Track at Hunt MS
800 warm up
300m
700m
1100m
700m
300m
walk 100m after each run
800 cool down

10-17 push ups  and squats between runs

Core 2X10
Plank
Side Plank with leg lift
Bridge
Bird Dog

Monday 8/19/13

Social run 700pm at the gym.

2 X 10
Knee 2 Elbow
Hanging run 10e
Double Cross
Single Cross 10e

Hang Clean 3 X 8

50/40/30/20/10
Double Under
Sit Ups

20-30 minutes EZ

Weekend 8/16-8/18/13

Friday
Hip/Core
Physioball
YTA, Bird Dog, Hip Hike Bridge
Bands
Side, Front, Back, Monster Walk
Floor
Plank, Side Plank, Bridge

Saturday
Full - 7 mile benchmark run
Half - 3 mile benchmark run

Extra Strength
5 X 8
Push Press
Increase weight each set

Sunday
Repeat Friday Hip/Core
30 minute walk/run

Thursday 8/15/13

Core
Physioball 2 X 10
In/Out
Plank side2side
Hamstring Curl
Bridge side2side

Strength and Endurance
20 Minute AMRAP
10 Squats
10 Push Ups
10 Squat Jumps
5e Hi/Lo Plank
10 Jump Lunge
10 Close Grip Push Ups
100m run

1 Round equals 100 reps

Wednesday 8/14/13

Balance Bench
2 X 10
Straight
Single Leg 10e
Quick Feet 2 X 30 seconds

Strength
3 X 8
Snatch

Strength and Endurance
21-15-9
use same weight for all three movements
Floor Wiper
Deadlift
High Pull

15 minute walk

Tuesday 8/13/13

Core
2 X 10
Plank
Side Plank
Bridge
Bird Dog

Speed
2 Sets
Rest/Walk half of run time
Run 4-3-2-1 minutes
Run for total distance.

Monday 8/12/13

Balance
Woodchopper
Flye
Twist/Punch
Run

Strength
3 X 8
Deadlift
Pull Up

Cardio Strength
2 Rounds for time
20 Push Press
Walk 20 meters w/ barbell
20 Burpees over Barbell
Walk 20 meters w/ barbell

20-30 minute EZ run

Thursday and Weekend 8/8-8/11/13

Thursday
Balance and Core
2 X 10 Physioball
In/Out
Plank side 2 side
Hamstring Curl
Bridge side 2 side

Strength
3 X 8e
T- Push Up

Strength and Endurance
12-9-6-3
Hi-Lo Plank each side
Inchworm
Burpee

2 miles EZ

Friday
Hip and core work from Tuesday

Saturday
3-10 miles
Next week is the beginning of fall training.  Half marathoners will need to be able to run 3 miles and full will need to run 6-8 miles.

Sunday
30 minutes easy and either Tuesday or Thursday hip work.

Wednesday 8/7/13

Balance 2 X 10
Box Jumps (24/18)
Straight
Single Leg
Quick feet (30 seconds)
Alternating Arm Bench Flyes

Strength 5X 10
Sumo Deadlift High Pulls

Strength and Endurance
27-21-15-9
Wall Ball
Push Up
KB Swings

Tuesday 8/6/13

Balance/Core
Use physioball to perform pushups...feet on ball.
100 push ups
100 squats

Speed Tempo
3 X 9:00 tempo/3 minute walk or EZ run.

Monday 8/5/13

Balance
2X8
Woodchopper
Flye
Twist/Punch
Run

Strength
Thrusters
Pullups
Rest 60 seconds between sets

Strength and Endurance
50-40-30-20-10 For Time
Goblet Squat (35/20)
Sit Ups

Weekend 8/2-8/4/13

Friday
Rest, stretch, hips

Saturday
Group run 600am.  3-21+ run.  This is the 6th Annual Run My Age birthday run. 

10AM is North Frisco CrossFit family day.  WOD at 10 with burgers and hot dogs to follow. Join the fun.

Sunday
30-45 min EZ run.

Thursday 7/31/13

2X10 physioball
In/Out
Plank single leg side 2 side
Bridge hamstring curl
Bridge single leg side 2 side

Tabata 400
Double Under/400
Burpee/400
Squat/400
Ball Slam/400
Rest 60 seconds between runs.

15-20 minutes EZ or 2 miles

Tuesday 7/29/13

2 X 10 (hold each for 3 seconds)
Plank
Side Plank
Bridge
Bird Dog (opposing arm and leg out)

800 warm up
Run @ 10K pace
300
700
1100
700
300
800 cool down

Walk 100m after run and perform 10 push ups and 10 squats. Rest 60-90 seconds.

Monday 7/28/13

Social run 700PM @ the gym.

Balance
2X10
Woodchopper
Flyes
Twist Punch
Run

Strength
3X8
Clean
Pull Up
Rest 60 seconds.

Strength and Endurance
50-40-30-20-10 rep rounds for time of
Double Unders
Sit Ups

15-30 minutes EZ run.

Wednesday 7/31/13

Balance 2 Rounds
Bench 6-24"
10 Straight Jump (hold squat position for 3 sec.)
10e Single Leg
30 sec. Quick Feet
10e Alternating Arm Bench Flyes #_____

Strength
5  X 8
Snatch
increase weight each set

Strength and Endurance
4 Rounds for Time
800 meter run
10 Overhead Squats (75/35)

15 minute EZ walk/run
Can use treadmill to walk.  Incline 2º every 3-4 minutes.

Weekend 7/26-7/28/13

Friday
Rest, hip exercises, foam roll.
Hip exercises include...
Abduction, adduction, extension, and flexion and monster walk with band. Plank, side plank, bridge, quadruped, and hollow rocks are all body weight hip strengthening exercises.

Saturday
Group run 3-13 miles.
We will begin at 600AM.

Sunday
30-45 minute EZ run/walk.

Thursday 7/25/13

Balance
2 X 10
Single Leg Toe Touch
Single Leg Twist Punch

Gym of Misfit Exercises
4 Rounds
One minute each station
1. Jump Rope
2. Tire Flip
3. Sledgehammer (switch sides with each hit)
4. Reverse Lunges (Jump Lunge)
5. Bicycle Kick w/ deflated ball
Run 800 when done with all 5 exercises.

When done with 800, begin next set on the minute with jump rope or first available station.

Wednesday 7/24/13

Strength and Endurance
AMRAP 12 Minutes
5 Push Press (95/65)
10 Deadlift (95/65)
15 Box Jumps (24/18)

Strength
3 rounds 10 reps  (increase weight each set)
Snatch (75/45)
Burpee
Rest 60 seconds

EZ run/walk 15 minutes
If using a treadmill walk on a 4-8 percent incline.

Tuesday 7/23/13

Tempo
4 X 5 minute run  or 1200 meters

Core
3 rounds 10 reps
Toe 2 Bar
V Twists (20/14)

Monday 7/22/13

Monday night social run 700PM.

Strength
3 rounds 8 reps
Overhead Squats (75/45)
High Pulls (75/45)
Increase weight with each set if possible.

Balance
2 X 8
Single Leg Balance Complex

Strength and Endurance
20-15-10-5
Deadlift
Push Up
400 meter run
Keep same pace for each run.

15-20 minute EZ run.

Weekend 7/19-7/21/13 Group Run 6AM!

Friday
Rest, stretch, and foam roll.  Work on hip exercises...here are some videos.
HIP BRIDGE

More GLUTE EXERCISES AND STRETCHES

Saturday (GROUP RUN WILL MEET @ 6AM)
6-8 miles

Sunday
30-40 minutes EZ
Core Work
BICYCLE KICKS
PHYSIOBALL IN/OUTS
YTA move arms from a Y position-T-and A position.

Thursday 7/18/13

Balance/Core
10 Ball Walk Out Complex

Strength and Endurance
1 mile run
10 Burpee
20 Box Jump
800 m
30 Sit Up
40 Squat
50 Push Up
1 mile run

Wednesday 7/17/13

Balance
2 X 8 use heaviest # possible for 3 sets
Single Leg Split Squat w/ Bicep Curl
-Curl in down position.
Single Leg Toe Touch w/ Push Press
-Touch ground with weights, return to standing position and press.

Strength
10 minute max
3 X 10 increase # each set
Floor Wiper

Strength and Endurance
EMOM for 15 minutes
3 Push Ups
6 Kettlebell Swings
9 Squats

*If unable to perform all movements with in one minute, rest that minute and join back in on the next minute.

Run/walk 10-15 minutes.

Tuesday 7/16/13

6 X 800

Rain Workout
4 Rounds
800
10 box jumps
10 push ups
10 one arm snatch
10 burpee

Use treadmill.  Partner up and the athlete performing exercises dictates time on treadmill.

Monday 7/15/13

Social Run 7PM.  30 minute EZ run.

Hip Complex w/ Physioball
3 X 8
Hip Hike
Ball Transfer
YTA
Runners Pose (hold 3 X 10 count)

Strength and Endurance
50-40-30-20-10
Sit Ups
Double Unders ( X by 4 if singles)
Mountain Climbers
Squats

30 minute EZ run

Weekend 7/12-7/14/13

Friday
Rest and hydrate

Saturday
Group run 7AM.  6-9 miles...AKA Starbucks run.  Bring a couple dollars for a coffee.

Sunday
Too Hot Too Handle 15K.  For all those running...beat the heat!

Here is a picture of the gym damage from yesterday's storm.

Thursday 7/11/13

Ohh Thank Heaven
4 Rounds For Time
800 m run
7 Inchworms w/ push ups
11e One Arm Thruster (35/20)
13 Burpees
400 m run

*Rest 60 seconds between rounds.  *Subtract 3 minutes off total time.

REMEMBER TO GET YOUR FREE SLURPEE TODAY!

Tuesday 7/9/13

Speed and Tempo
1600 Down
1600 m
1200 m
800 m
400 m
200 m
*Run at race pace for 1600 and progressively faster for each run. Example: 1600@2:30/400, 1200@2:20/400, 800@2:10/400, 400@2:00, 200@50 sec.
*Rest 1-2 minutes between each run.

Strength and Endurance
6 Rounds
8 Thrusters (115/65)
8 Pull Ups
Rest 90 seconds between rounds.

Wednesday 7/10/13

##35 Minute Time Limit##
*Must complete one move before beginning next.
*Use 75/45 for all movements.  Modify weight if necessary.
50 Back Squats
45 Power Cleans (start from ground)
40 Front Squats
35 Power Snatch
30 Reverse Lunges (15e)
25 Sumo Deadlift High Pulls
20 Push Press
15 Hang Cleans
10 Hang Snatch
05 Overhead Squat

10-15 minute ez run.

Monday 7/8/13

700PM Social Run 30 minutes

Core
3 Rounds
10 Toe 2 Bar
10 YTA

Strength and Endurance
Tabata Day (8 rounds 20 on/10 off)
20 meter shuttle run
Push Up
High Knee Explosions
Mountain Climbers (total/2)
*1 minute rest between exercises.
*Count total reps for score.

20-30 minute ez run

Weekend 7/5-7/7/13

Friday
Rest, stretch, foam roll

Saturday
1 mile EZ warm up
60 minute time trial or 7 miles
1 mile EZ cool down

Sunday
30-45 minute EZ run

July 4, 2013

Lumberjack 20
20 deadlift
400
20 kb swings
400
20 oh squats
400
20 burpees
400
20 pull ups
400
20 box jumps
400
20 squat cleans
400

Wednesday 7/3/13

Strength
6 Sets
8 Push Press
8 Jump Lunge (4 each side)

Strength and Endurance
4 Rounds
15 Kettlebell Swings
15 Box Jump
200 meter run
15 Burpee
15 Wall Ball

15-20 minute walk/run

Tuesday 7/2/13

Warm Up
800 m run
25 Dive Bomber Push Ups

Speed Training
10 X 300 @ 5K or faster pace/100 walk ez run.  Perform 10 burpees between runs.

Monday 7/1/13

Social run at 7pm

Core
5X10 Toe 2 Bar or Knee to Elbow
5X10 Push Up/Squat

Strength and Endurance
MONTHLY BENCHMARK
21-15-9
Thruster 75/45
Pull Ups (Plank Pulls 25/15.. reps 22-16-10 total )

EZ 20-30 minutes run

Weekend 6/28-6/30/13

Friday
Rest and stretch

Saturday
9-10 mile...2 ez, 3 race pace, 2 tempo, 3 ez.
On your tempo make the second mile faster than your first.

Sunday
Trail run at Erwin Park 7am or 30-45 min ez.

Thursday 6/27/13

Warm Up
800
Dynamic Stretch
10 of each
Push Up
Squat
Burpee

Core
Tabata Elevated Bird Dog K2E (4 each side)

Strength and Endurance
1600m
10 Inchworms w/ Push Up 1-10
1200m
20 Box Jumps
800m
30 Crab Toe Touch (15 each side)
400m
40 Burpees
200m

Wednesday 6/26/13

Core
3 X 10 each side Hi/Lo Plank

Strength and Endurance
USE HEAVY DUMBBELLS for each exercise
26 total  One Leg Deadlift w/ Curl and Press
52 total One Arm Snatch
104 total T Planks
208 total Walking Overhead Lunges (use a plate)

15 minute EZ run/walk

Tuesday 6/25/13

Core
5 X 10 total Floor Wipers (135/75)

Hips
5 X 10 Physioball Hip Hike

30 minute EZ run

Monday 6/24/13

Core/Balance
Jump Rope 500
3 X 5 Get Ups each arm (20/10)

Strength and Endurance
6 Rounds
8 High Pull (75/45)
8 High Clean/Jerk (75/45)
8 Barbell Push Ups

30 min EZ run

Weekend 6/21-6/23/13

Friday
Rest, stretch, foam roll

Saturday
Let's find our pace today...
1 ez warm up
2 X 5K @ 15K race pace with 5 minute rest between runs. 
1 ez cool down

Sunday
30-45 minute recovery run.  Perform 5 X 1:00 pick ups during run.

Thursday 6/20/13

HILLS!
3-4 Sets
Run 45 seconds...rest 45 seconds...perform 3 burpees, 5 squats, and 7 in/outs during 45 second rest time. Repeat for 1/2 mile.  EZ run down.

Wednesday 6/19/13

Single Arm Snatch 3 X 10

Burpee Ladder
5-10-15-20-25-20-15-10-5
Between each set perform 10 total walking OH lunges (45/25)

15 minute ez run or walk

Tuesday 6/18/13

5x600 15K pace
5x200 10K pace / 200 ez

10-15 push up and squat between runs

Monday 6/17/13

Physioball Complex
8 rounds

Strength and Endurance
For time
25 Knee 2 Elbow or Toe 2 Bar
50 Physioball In/Out
75 Wall Ball (20/14)
100 Push Ups

30 minute EZ run

Weekend 6/14-6/16

Friday
Off and rest

Saturday
2 ez
4 miles race pace or tempo if you feel frisky
1 ez

Sunday
30-40 min ez or do Dad things...yes ladies do what dad wants.

Thursday 6/13/13

Warm Up

50 KB or DB swings (35/20)
45 Push Ups
400 meter run
35 YTA
30 Squats
25 Burpees
200 meter run
15 Pull Ups
10 Lunges each leg
5 Manmakers
1 mile run

Modify exercises when necessary.

Cool Down

Wednesday 6/12/13

12 minute AMRAP
5 Pull Ups
10 Wall Ball (20/14)
15 KB Swings (35/20)

Rest 5 minutes

50/50 Push Ups and Squats
30 Toes to Bar

EZ 10-15 minute run

Tuesday 6/11/13

5 X 1000 @ 10K pace
Run full 800 plus one time around the gym building.

10-20 burpees between runs.

100 bicycle kicks w/ deflated ball

Monday 6/10/13

Social run and 5K training at 7pm.

Core Strength
4 X 10
Physioball In/Out
Physioball Ball Transfer

10 Sun Salutation/Down Dog
Hold 3-5 seconds each pose

Strength and Endurance
30 Double Unders or 150 jump rope
30 Hang Clean and Press (95/65)
30 Push Ups
30 Kettlebell Swings (35/20)
20 DU's (125 jump rope)
20 Hang Clean and Press
20 Push Ups
20 KB swings
10 DU (100 jump rope)
10 Hang Clean and Press
10 Push Up
10 KB swing

Substitue 30 squats for all jump rope sets.

15-30 minute EZ run

Weekend 6/7-6/9/13

Friday
Off, rest, stretch

Saturday
1 ez, 40 minute time trial, 1 ez
Time trial is as fast as possible.

Sunday
30-45 minute ez

Wounded Warrior Half runners have a great run!

Thursday 6/6/13

Single Leg Balance Complex
2 X 10

Interval Strength and Endurance
Marathon Mile
1 mile
26 Push Ups
26 total Ski Abs
1 mile
26 In/Outs
26 Power Squats
1 mile
26 Burpees

Wednesday 6/5/13

Core
2 X 10e Side Planks
2 X 10 YTA
2 X 10 Toe 2 Bar/Knee 2 Elbow

Interval Strength and Endurance
Tabata each exercise 20 sec on/10 rest...8 rounds with 1 min rest between exercises
Push Press (45/30 BB or 20/10 DB)
Goblet Squat (35/20)
Decline Push Up (24/18)
Jump Rope/Double Under
Sit Up

10-15 minute EZ run/walk

Tuesday 6/4/13

Track Day
6X800
15 push ups and squats between runs.

Monday 6/3/13

Social run and 5K training 7pm at the gym.

Jump Rope 500 or work on single leg and double unders

5X10
Knee to Elbow

For Time
21-15-9
Thrusrers (75/45)
Pull Ups (Plank Rows 25/15 and 2=1)

EZ 20-30 min run

Weekend 5/31-6/2

Friday
Rest, stretch and foam roll. 
Frisco Relay for Life at Lone Star High School 6p-6a

Saturday
Group run.  7 miles.

Sunday
30 ez

Thursday 5/30/13

You have two options going into the weekend and Relay for Life.

Option 1: 30 min easy and stretch

Option 2: 2 mile run for time, pushups in 2 min, situps in 2 min, burpees in 2 min, squats in 2 min.

Rest 2 min between exercises.

Passing score for choosing option 2...under 22 min run, pushups>30, situps>45, burpees>15, squats>50

Wednesday 5/29/13

15 minute EZ run

Strength
4X5
Deadlift
Clean
Snatch
Start light and add weight on each set. 
Balance
15 Rounds
Physioball Complex

Tuesday 5/28/13

30 minutes easy.
Work on stretching, foam roll, and hips.

Weekend 5/24-5/27/13

This weekend goes through Monday, Memorial Day and here are the details.

Friday Off Day
Stretch, foam roll and rest.

Saturday
2 easy, 2 race pace, 2 easy
There will be a 20 minute workout on the board after the run.

Sunday
30-45 minute easy run.

Monday...Memorial Day
There will be no social run in the evening since there are plenty of races in the morning.  North Frisco CrossFit will have a 10AM Hero WOD...MURPH!  and all are welcome.

Thursday 5/23/13

Jumprope 500
2 X 10 each leg...One leg ball slam (20/14)

For Time...35 min max
800
8 Inchworms (Use 3-10#)
800
16 Plyo Push Ups
16 Power Squats
800
24 Plank Jacks
24 Hi/Lo Planks
800
32 Burpees
32 High Knee Explosions

Wednesday 5/22/13

5 X 10 each side Floor Wipers
Youtube Floor Wiper for exercise 

4 Rounds
24 Jump Lunges or Back Lunge
24 Sit Ups
24 Thrusters (45/35 barbells)

15 minutes EZ run or walk

Tuesday 5/21/13

1 X 800, 700, 600, 500, 400
2 X 800

15 push ups and squats between decending runs.  Vary exercises.

All runs should be faster than race pace by 5-15 seconds.
Example...8:00 minute mile is 2:00 per 400 meters.  Track 400 run should be 1:45-1:55.  That's 26-29 seconds every 100 meters.

Monday 5/20/13

100 total bicycle kicks
20 physioball YTA

20 minute max
20 wall balls
10 pull ups
20 wall balls
15 box jumps
20 wall balls
20 decline push ups
20 wall balls
25 kb swings
20 wall balls

20 minute EZ run

Weekend 5/17-5/19

Friday - REST DAY
Stretch, foam roll, hip work and relax.

Saturday
1 EZ
4 X 800 r 60 or (4) 5 minute tempo runs with 60 second EZ run
2 EZ

Prosperity Place 5K at Frisco Square begins at 830AM.  $5 off race fee if you sign up Friday at the Fieldhouse 6155 Sports Village Rd. Frisco 75033 1030AM-130PM and 530-900PM.

Sunday
30 minute EZ

Bike 30-50 miles.  630AM at Coffee 'N Cream (Legacy and El Dorado). Email me with questions. 

Thursday 5/15/13

"Hills are speedwork in disguise." -Frank Shorter (1972 Marathon Gold Medal)

I would also argue that hills are strength work in disguise too.  Here is today's workout.

3-4 Sets
Run 60 seconds up hill as fast or comfortable as you can/walk 30 seconds...repeat to top of hill.  EZ run down.  Perform 1 power burpee at bottom of hill.  See videos for power burpee.

No hill?  Use a treadmill and run 1/2 mile on a 5-8 percent incline then 1/2 mile on 0.  After 1 mile perform power burpee.

Wednesday 5/15/13

15 minutes EZ run/walk

Jump Rope 500 X 2 or 10 minute practice to work on double unders, single leg, running
100 regular
25 single leg right and left to 100
100 reg.
25 single
100 reg
Rest one minute and repeat

Strength and Endurance
18-15-12-9-6
Push Up
Box Jump
One Arm Snatch (R-18/12, L-15/9/6)
Squat
Ball Slam

Tuesday 5/14/13

We are at the gym...

4 x 800 or 3 minutes @ 5K pace
10 pushups and squats between runs
4 x 400 or 2 minutes @ 5K pace
10 pushups and squats between runs
Rest 60-90 seconds after pu/sq

See McMilian pace guide for 5K times.

Monday 5/13/13

Core
50 sit ups
30 YTA
10 Physioball roll outs

Strength and Conditioning
4 Rounds for time
25 Wall Balls 20/14
15 Box Jumps 20/18
7 Push Press 95/65
100 m run

20-30 minute EZ run as time permits

Weekend 5/10-5/12/13

Friday
Rest and stretch

Saturday
3 miles EZ and the first group run of the summer program
We will also have a GYM WAR between FRC, NFX, and Stayoung at 10AM.  It will consist of 3 workouts.  BBQ and fun after.

Sunday HAPPY MOTHER'S DAY!
30 minutes EZ.

Thursday 5/8/13

One Leg Balance Exercises
2 X 8-10 each leg
Woodchopper
Twist Punch
Flye
Run
Watch Youtube video for more info.

Interval Strength and Endurance
5 rounds or 25 minutes max.
800
10-15 push ups
10-15 squats
Determine number of push ups and squats before you begin. 

Wednesday 5/8/13

15 minute EZ run or walk

Strength
Walking Overhead Lunge 50 total using heaviest weight

Strength and Endurance
200/160/120/80/40 Jump Rope
50/40/30/20/10 Sit Up
25/20/15/10/5 Push Up

Perform 200 jump rope/50 sit up/25 push up and work down to 40/10/5.

Tuesday 5/7/13

Track Tuesday
It will be good to get back out on the track twice a month.  First and third Tuesday of the month we will work on speed. If this is your first time on the track be careful not to overdo it.  Here we go...

8-12 X 200 race pace/200 easy or walk

Between runs 5-10 hi/low planks each side.

Maximum workout time is 40 minutes.

Monday 5/6/13

Let's get the summer started!

Social run and 5K training 7PM at the gym.

5 X 5
Deadlift (add weight each set)

5 X 10
Knee to Elbow
This workout (strength/run) will be tested again later in the summer program so remember your time!  You can post it here too if you are lazy like me.
For Time
21-15-9
Thrusters (75/45)
Pull Ups (Plank Rows 25/15 and 2=1)
Rest 5 minutes
One mile for time

Weekend 5/3-5/5/13

We have made it to the weekend...MORE TRAINING!  We begin the Summer Program this Monday with our first group run Saturday May 11th.  Sunday is Cinco de Mayo so have fun running your 5 and 10Ks.

Friday
OFF, stretch, foam roll, yoga.

Saturday
3-8 miles.  We will be meeting at The Trails of West Frisco for a Boston and West Memorial Run.  The run begins at 7AM.

Sunday
30-40 minutes EZ run and lets throw in some Power Burpees!  5 rounds.  Check the video out to see how it's performed.  Biking?  Contact Jeff or Zach.

Have a great weekend. -Ham

Thursday 5/2/13

Warm Up
800m
Dynamic stretch

10 of each...pushup, situp, pullup, burpee

 

Strength and Endurance
As many reps in 10 mins as you can of:

Deadlift 135/95 lbs
20 secs Work-Rest 10 secs
Decline Push-up (feet on box 24/18)
20 secs Work-Rest 10 secs

No rest..go straight into run

1600m run
25 Situps
25 Squats
No rest..go run

1600m run
25 Thrusters (25/15)
25 Double Unders (100 Jump Rope)

No rest..go run

 

800m

Now rest...

Wednesday 5/1/13

5th Month of 2013...Let's do some Pull-Ups!

10 minute EZ

12 minute AMRAP
5 Pull Ups...sub 5 Jumping Pull Ups or 10 total Plank Pulls
10 Wall Balls...sub 12 Thrusters
15 KB Swings

Rest 5 minutes

50/50 Pushups/Squats
30 Toes2Bar...sub knees2elbow or knee ups

Tuesday 4/30/13

6-10 X 800
This will be run at 10K pace. Refer to McMilian for paces.  Rest 1 minute between runs.  BONUS...Pushups and squats between runs.

Monday 4/29/13

Last week of "Off Season".  This week is Death By...

25 minute run.  Work in a 7 minute tempo during your run.

75 Pushups
75 Squats
75 Situps
Vary your pushups, squats, and situps.

"DEATH BY..." WALL BALLS!

With a continously running clock perform:

5 Wall Ball in the first 1 min
6 Wall Balls in the second 1 min
7 Wall Balls in the third 1 min

Continuing this for as long as you are able.

Weekend 4/26-4/28/13

Friday - OFF - REST

Saturday
5 Mile strength and endurance run.  Run 5 miles and every mile (4 times) stop and perform body weight exercises.  Repetitions range from 5-25 and exercises can be but not limited too...push ups, squats, sit ups, burpees, high knee explosions, runners pose hop, frog hops, lunges, box jumps (be creative and use nature).

Sunday
30-45 minute EZ run

We are in the works of beginning a riding group Sunday mornings this summer and if you are interested contact rethinkrunning@gmail.com so we can discuss.  It will probably start at 630AM and be anywhere from 20-60 miles.

Thursday 4/25/13

Gonna Suck...

1/2 mile run
50 Box Jumps (24/18)
50 Push Ups
50 Thruster (15/5)
50 Double Unders
50 Burpees
50 total Box Step Ups
1/2 mile run

Wednesday 4/24/13

15 minute walk/run

Core Exercises
Physioball Complex...perform 2 X 10...slow and controlled
1. Quadruped
2. YTA
3. Ball Transfer
4. Runners Lunge (10 second hold)
5. Bridge

Strength and Endurance
10 Pullups
15 Manmakers
30 Thrusters
60 Double Unders
30 Thrusters
15 Manmakers
10 Pullups

*Manmaker and Thruster weight is same.
*Manmaker exercise is ...
Pushup
Plank row
Pushup
Plank row
Pushup
Standup and push press
This is One Rep!
Repeat

Tuesday 4/23/13

Balance
500 Jump Rope : 100 right only and 100 left only
4 X 10 Single leg bench squats

Endurance and Speed
5 X 1200 or 6 minute tempo
10 pushups and 10 squats between runs

Strength
5 X 4 Overhead Squat and/or Walking Lunge

Monday 4/22/13

EARTH DAY
Let's see if we can help Mother Earth today by using some woodchips!  Bring it...

Warm Up
800 m
Dynamic and static stretch

Endurance ( modified from Javorek's Football Walk Lunge Workout)
20 minute run at race pace
@ 5, 10, 15, 20 minutes perform 12 burpees.

Strength
Work with me here...

Use 15 and 10# dumbbells
6 SETS
Right Leg Lunge
3 Overhead Presses (still in lunge position)
Left Leg Lunge
3 Bicep Curls (lunge position)
Right Leg Lunge
3 Snatch (lunge position)

That is one set.  Repeat set 2 with left leg, 3 with right... No rest between these sets.  Rest 30-60 seconds when done with all 6 sets.

4 SETS
Right Leg Lunge
6 Overhead Presses
Left Leg Lunge
6 Bicep Curls
Right Leg Lunge
6 Snatch

Rest 30-60 seconds when done with all 4 sets.

2 SETS
Perform 12 of each exercise above in lunge position.

NO REST

Perform 18 of each...
1. Thrusters
2. Static Lunges with Bicep Curl (18 right/18 left)
3. Plank Pulls (each side)

4. Snatch
5. Push Ups

Cool Down
Walk 3 minutes
Static stretch and foam roll

Weekend 4/19-4/21

Friday
Rest and stretch

Saturday
6 mile run.  Look on website or app for route.

Sunday
30-45 minutes EZ.  Add 5 pick ups during your run. 

Thursday 4/18/13

Core Strength
15 each side T Push Ups (15/5)

Interval Strength and Endurance
4x30 meter shuttle run
Each run is 60 seconds with a 60 second rest.

Tabata Thruster (25/15)
Rest 60 sec
Tabata Push Up

800 m run for time

Tabata Ball Slam (20/14)
Rest 60 sec
Tabata Double Under or Jump Rope

1 mile run for time

Rest no more than 60 seconds between exercises.

Wednesday 4/17/13

15 minute EZ run or walk

Core
50 Sit Ups
50 Down Dog to Sun Salutation
Break up however you want.

Strength
5 Rounds For Time
20 Overhead Walking Lunges (45/25)
15 Push Ups

Tuesday 4/16/13

Balance
No weights
26 each side Woodchopper
26 each side Twist and Punch
26 each leg Single leg quarter squat

Speed Training
For Time...
3x800 plus 200 repetitions
Here is the breakdown of the workout.  Keep 800's within 5-10 seconds of each other.
50 Push Ups
800 meter run
50 total Walking Lunges
800
50 Squats
800
50 Burpees
Two minutes of silence.

Twenty Six Point Two for all our fellow runners, volunteers, and family members in Boston.

Monday 4/15/13

Warm Up
Jump Rope 5 minutes
Dynamic stretch
10 of each
Pushup
Burpee
Squat
Pullup

Strength and Endurance
For Time
800 meters
50 burpees
100 sit ups
200 squats
800 meters

Break up exercises however you need to.  You must run the 800 first and last.

Weekend 4/12-4/14/13

This is Big D weekend and some of our runners will be running the half and full...have fun.  Here are the weekend plans for the non-racing folk.

Friday OFF and REST DAY
Walk, stretch, foam roll, and hip work.

Saturday
This will be a 3-4 mile run with a twist.  Make sure you are there for the fun.  There will be a strength workout after the run.  Big D runners should come out and run EZ with the group.

Sunday
45-60 minutes EZ run...or 13.1/26.2 race pace.

Thursday 4/11/13

Back to basics...one of our workouts from the beginning...Pre-2010.

Strength
5X5 Deadlift
Increase weigth each set

Interval Strength and Endurance
2 Rounds for Time
400 meters
15 burpees
30 sit ups
15 close grip push-ups
30 squats
800 meters
15 thrusters (25/15)
30 low-back extensions aka YTAs
15 hands off push-ups
30 walking lunges with bicep curl (25/15)
400 meters

Wednesday 4/10/13

15 min EZ walk or run

Strength 3 Rounds For Time
21 Wall Ball
15 Push Ups
9 Thrusters

Balance Physioball Walk Out Complex 10 Rounds
Walk out
Push up
In/Out
Side2side
Walk in

Let's Eat

This is a test for the new FRC  app.  This is a picture of what I ate for the first 3 months of 2013 ending with the Grasslands 50 mile run.  All that is missing is oatmeal, whey protein, and hot sauce. Very easy, filling and it's good for you. 

Tuesday 4/8/13

Endurance and Speed
8 X 400 ... EZ 400
10 burpees between runs

Strength
Every 30 seconds perform one power clean and 2 thrusters for 4 minutes.  Maximum load possible.

Monday 4/8/13

30 minutes EZ.  Every 5 minutes perform 3 burpees, 5 push ups, 10 squats.

Strength
10 minute AMRAP
3 clean/jerk 95/45
3 T2B
6 clean/jerk
6 T2B
Continue by 3's until time expires.

Weekend 4/5-4/7/13

Friday is rest, stretch and hip work day.  Go to Youtube and type in hip exercises with physioball to get some ideas.

Saturday
6-9 miles
Strength Work ::
50 pull ups (sub plank rows 25e)
100 push ups
150 squats

We are working a water station at The Fairview Half tomorrow.  Thanks to all those volunteering!

Sunday
Easy walk or run 30 minutes.

Thursday 4/4/13

Burpee Double Under Challenge
For Time
250 Double Unders or 1000 Singles
100 Burpees
Break up anyway you want.
Rest 5 minutes.
800 meters for time.

Wednesday 4/3/13

Stretching ia an important part of fitness.  Get 10-15 minutes today.

10 minute EZ walk or run

Balance Complex 2 X 8-10
Woodchopper
Twist and Punch
Fly
Run

Interval Strength and Endurance
5 Rounds for Time
4 Thrusters (75/45)
8 Pushups
12 Box Jumps

Tuesday 4/2/13

Race Pace Running
5 minutes EZ
30 min. race pace
5 min.EZ

Strength
50 push ups varied
50 sit ups
50 yta

Monday 4/1/13

April Fool's Workout is no joke!

5K
10 X 1:30 walk/1:30 run
Walk 5

Interval Strength and Endurance
10 minute AMRAP
3 clean/jerk (95/45) scale if needed
3 toes2bar or knees2bar
6 clean/jerk
6 t2b
9 clean/jerk
9 t2b
Keep going up by 3's until time.

rest 5 minutes

Tabata treadmill on 12% or 2% as fast as humanly possible.

Weekend 3/29-3/31

Friday
Off, rest and stretch.  Foam roll and perform low back and hip exercises.

Saturday
11 miles EZ or 3EZ/3T/3RP/2EZ
After run work on Toes2Bar and Clean and Jerks. (75/35)

Sunday-Easter
Take a walk with your family and enjoy the day. 

Thursday 3/27/13

Warm Up
8 minute jump rope
Work on single leg, double unders, running
Dynamic and static stretch

Strength
Clean and Jerk (95/45)
1 X 8, 6, 4, 2, 1
Increase weight by 10# each set.

Interval Strength and Endurance
4 Rounds For Time:
800
15 Push Ups
20 KB Swings (35/20)
30 Squats

Cool Down
400 Walk/Run
Static Stretch

Wednesday 3/27/13

Warm up 800
Stretch

Core Work...Knee to Elbow 3x10 sub V-Ups
Opposite knee to opp elbow 2 x 8e sub Bicycle Kicks w/ deflated ball
Looking for twist not necessarily touching k2e

Interval Strength and EnduranceDeath by Burpee

Every Minute on the MinutePerform 3 burpees in one minute
Increase 1 burpee every minute until you cannot do the correct number of burpees in time. Minute 1..3 burpees, minute 2..4 burpees, minute 3...5 burpees..etc.

When done perform 50 squats then 50 pushups.

Cool down 800 
Stretch

Tuesday 3/26/13

Track Tuesday...All Runners Welcome
EZ 400
Dynamic and static stretch
2000 @ race pace
1000 @ rp
2000 @ rp
3 X 10 Dive Bomber Push Ups
3 X 10e Back Lunge to Balance
For run fatigue training, perform 10 pushups and lunges before each run.
Cool Down 400
Static stretch

Monday 3/25/13

5K
10 X 2 min walk/1 min run

Half
30 minutes EZ run/walk if you ran this weekend

Do if you did not race this weekend...
Strength
3 X 10e Overhead walking Lunges

Interval Strength
12 minute AMRAP
100 Wall Ball 20#/14#
500 Jump Rope or 50 Double Unders
Max Pull Ups

Weekend 3/22-3/24

Saturday is Grasslands 50M/26.2M/13.1M runs. 

5K
Walk 5 munutes
9X (:30 run/2:30 walk)

Half
30 minutes EZ

Sunday is Dallas Rock and Roll Half Marathon.

If you ran Grasslands, today is hydration, 30-45 minute EZ, and stretch...stretch...stretch.  Foan roll your calfs, quads, and anterior tib (shin)...use a lacrosse ball.

Friday 3/22/13

Ultra
30 minute EZ run and stretch in preparation for Grasslands tomorrow.

Half and 5K
REST, stretch, foam roll and hip/low back work

Thursday 3/21/13

**Social gathering and Carb Load tonight at Frisco City Grill 7PM**

5K
Walk 7:30
7 X (:30 run/2:30 walk)
Run at a faster pace than normal if able.

Ultra/Half
30 minutes EZ
50/50 Push-Ups and Squats
Foam roll and stretch

Strength if not racing this weekend
For Time
4 X (Run 400/25 Burpees)

Wednesday 3/20/13

Ultra/Half

Strength if not running this weekend
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Running
30 minutes EZ with 3 X 30 second pick ups
Stretch and Foam Roll

Form Clinic tonight at Luke's Locker Plano 700PM

Tuesday 3/19/13

Ultra/Half

Strength and Balance
One Leg Balance Complex
Find on Workouts/Videos page

EZ RUN 30 minutes.  We will meet @ the GYM 700PM
Pick up pace 3-5 times during run

Nutrition Seminar Tonight @ 600PM
HealthSource of North Frisco
Email to RSVP hsfrisconorth@h​ealthsourcechir​o.com

Monday 3/18/13

5K Begins Today!
Walk 7:30
5 X (run 30 seconds/walk 2:30 minutes)

Ultra and Half
For the past three months we have been practicing for the final exam this weekend.  Some of  us will be running 50 miles, some 13.1, and some both.  This week is a taper week so take it EZ.  For those of you that want some strength training and interval training I will include some daily. 

Warm Up
Jump Rope 5 minutes
Dynamic Stretch

Strength
4 X 6 Bent Over Rows
Squeeze shoulder blades together

Running
2000 Down at race pace
Run 2000m, 1600m, 1200m, 800m...rest 2 minutes between runs

Interval Training
10 minute AMRAP - CFG 13.2
5 Push Press (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24"/20")
Scale weight and box size if needed

Thursday and Weekend 3/14-3/17

Half and Ultra

Thursday
Warm Up
Same routine as yesterday

10 Physioball Walkout Complex (see 3/16/13)

Tabata and 400
Jump rope/400
Burpee/400
Squat/400
Ball Slam/400
When you finish your last tabata round at 3:50, go straight into the 400m run.  Write down your time.  You should finish somewhere in the 5:15-6:15 time frame (1:25-2:25 400m). Rest 60 seconds between runs.

Scoring: lowest number is your score and highest run is your score per tabata round.  Example...burpee 6/6/4/5/5/3/5/4 your score is a 3 because that was your lowest # in 20 seconds.  Write down your highest run time.  Example...1st run was a 5:33, 2nd 5:25 (keep the 5:33), 3rd 5:40 (erase 1st and use 3rd).  Add up all tabata times and keep highest run time.

Friday
Rest, stretch, foam roll and hip/low back exercises.

Saturday
Half- 6-9 miles EZ
Ultra- 90 minutes

Sunday
Ultra
2 hours (no strength)

Next week we begin to taper for Grasslands and Dallas Rock N Roll Half.  Nothing new beginning today...shoes, fancy new shirt, hat, diet, workout, NADA.  5K program starts up again Monday 3/18 so if you know someone interested bring them out to the social.  Form clinic and get together next week...check back for details.

Wednesday 3/13/13

Half/Ultra

Warm Up
800 and Dynamic Stretch
10 of each
Push Up
Squat
Sit Up
Pull Up
Burpee

5 X 5
Deadlift (add weight each set, so start light)
Knee to Elbow

For Time
21-15-9
Thrusters (75/45)
Pull Ups (Plank Rows 25/15 and 2=1)

Rest 5 minutes

One mile for time

Stretch and foam roll

Tuesday 3/12/13

Half and Ultra

5 minute jump rope...work on single leg, running and double unders.
Dynamic stretch

5-10 minutes EZ
2-3 X 12 minute tempo...
You can also pick a distance and try to hit it both times (1M, 1.5M, 2M).  Push yourself on these runs. 
5-10 minutes EZ

Strength
5 X 5 front squats...work on range of motion. No need for heavy weight or weight at all.  See VIDEO and scroll down to front squat.

Static stretch and foam roll.

Monday 3/11/13

Half and Ultra
35-40 minutes EZ

Work on flexibility of shoulders and hips. Here is a place to start  CrossFit Journal/Mobility.  This should be a 5-10 minute process to begin or end your run. 

Remember the $30 Spring Break Special @ North Frisco CrossFit 10:00AM Monday/Wednesday/Friday. 

Weekend 3/8-3/10/13

Friday is an off, stretch, foam roll, and/or hip and light core exercise day. 

Saturday
5K is race day at the Paddy Dash

Half
12 miles EZ 
Route will be the 13 mile route on the website minus Fisher Hill.

Ultra
3 hour run and strength (100 deadlifts and 100 Snatches)

Sunday
5K stretch and 20-30 minute walk

Half
30 minute EZ run and/or walk

Ultra
Strength and 2 hour run
50 Box Jumps
25e 1/2 turn Box Jump
25e 180 Box Jump
25e Single Leg Box Jump
50 High Clean
50 Pullup

The 5K runners have done a fantastic job these past 9 weeks.  Our next 5K will begin March 18th.  Have a great weekend.

Thursday 3/7/13

5K
25 minute run
Make sure you measure your distance so you know how much more distance you have for this weekends 5K.

Half and Ultra
3 Rounds AFAP (As Fast As Possible)
Jump Rope 100 (Ultra 500)
20 Push Ups
20 Sit Ups
20 High Knee Explosions
800 meter run (Ultra 1600)

Focus on your jump rope skills today during the workout.  Jumping rope is a skill and helps with ankle strength and leads to better running form.  Try this while jumping rope...35 regular-15 right leg-15 left leg-35 regular.  Ultra...100 reg-25 right-25 left-25 right-25 left-repeat to 500.  If that is too difficult jump on one foot 2-3 times and switch.  See blog under the home page for more information on form.  Have fun.

Wednesday 3/6/13

5K
Walk 30 minutes

Half
30 minutes EZ plus strength

Ultra
15 minutes EZ
20 ball walkout complex (walk out/pushup/in-out/side2side/walk back)
40 OH Lunge 45/25
80 hands off pushups

May 4th Gym War WOD has been set and here it is...
20 minutes
2 mile run (15 points per 800)
20 burpees (2 points)
thrusters 75/45 as many as possible (3 points)

North Frisco CrossFit and Stayoung also have theirs set and I will post those soon.  Have a great Hump Day!

Tuesday 3/5/13

5K
W5/R25/W15

Half and Ultra
6-10 X 800
This will be run at race pace.  Rest 2 minutes between runs.  BONUS...Pushups and squats between runs.

Monday 3/4/13

5K
W5/R15/W5

Half
35-40 minute EZ

Ultra
35-40 minute EZ or OFF
125 pushups and squats
Complex C - find in The Lab section of Workouts

Weekend 3/2-3/3/13

This mornings run was a great way to start the morning...31 degrees and a 10 mile run.  We had a couple new faces with us this morning and it looks like they will be joining us as new FRC members...so welcome.  One old face was out this morning and I am looking forward to dinner with him, his lovely wife Sare, and some running friends from Luke's Locker...CARLOS!  It's been a long time since Carlos has complained at a FRC group event so it was great that he did not disappoint.

Tomorrow the ultra boys will be heading off to Erwin Park in McKinney for the 24 mile trail run and the "Syllamo Challenge".  This was made up years back by a couple of us to test our endurance as well as our strength.  It's rather easy...run...when you cross a road perform 5 burpees/10 pushups/15 squats...run.  During the 8 mile loop we cross a road 4 times...do the math.  The goal will be around 4 hours..1:15-1:30 each loop.

Anyone is welcome to join the trail run or you can run 5-8 or more.  We will meet at the gym 600AM and carpool over.

Get ready for the GYM WAR May 4th.  We have the 3 WODs ready just working on the order, rules, and movement standards.  It will be a competition between FRC, Stayoung, and NFX.  Trash talk has begun!

Friday 3/1/13

OFF DAY - stretch and foam roll

Here is a little ditty for you...Gym War is 5/4/13...get ready!

https://www.youtube.com/watch?v=MCbVMrkqhXI

Enjoy your day and wee you tomorrow 700AM...10 mile easy run.

Thursday 2/28/13

We are on day 4 of the rest week and if you are like me you are ready to get back to work.  I have not run since Monday night or done any physical activity so I will get back to it today.  Here are the workouts for the day...

5K
walk 5...run 28...walk 12
You should go over 3.5 miles today!

Half
30 minutes plus strength on calendar



Ultra
30 minutes...THAT'S ALL..run/walk.
I know everyone is relaxing from the hard weekend.  Listen to your body and take off a couple more days if needed. 

See you at the gym...700PM.  Only one more week of darkness...Hello Daylight Savings!

Wednesday 2/27/23

5K
W15 min
2x18 squats, plank walk, lunge

Half
30 minutes ez plus general strength

Ultra
30 min ez plus foam roll and hip exercises

Tuesday 2/26/13

5K
Same as yesterday

Half
30 ez
10-20
Hi-Lo plank
Inchworm
Burpees
Perform each exercise slow and controlled

Ultra
30 ez
50/50 pu/sq

Monday 2/25/13

5K
walk 5...run 25...walk 5

Half
30-45 minutes EZ

Ultra
35-40 minutes EZ
50/50 pushups/squats

Remember to stretch and foam roll today especially if you raced over the weekend.  Drink plenty of water. 

Sunday 2/24/13

Let's get this Cowtown done with already!  Here are the workouts for today...

5K::
walk 12 minutes
 2X15 Squats, Walking Planks, Lunges

Half::
30-45 minute EZ

Ultra:: 
2 hour run
40 meters Long jump Burpee
40 Box Jump
20e Half Turn Box Jump
20e 180 Box Jump
20e Single Leg Box Jump
40 Burpee Pull Up

See everyone for the social EZ run tomorrow at 700PM.

Cowtown USA

Somehow I got roped into running the Cowtown Ultra in Ft Worth tomorrow. We actually have 5 guys running the 50K, 1 marathoner, three halfers and some spectators to boot.  Many cowboy references...I know. Check the FRC FB status for updates and the FRC YouTube for video. 

Wednesday 1/9/13

15 min EZ
10 rounds AMRAP
30 on/ 10 rest
Pullups
Pushups
Box Jumps 18-24"

Physioball Complex 2X 10
1. Hip Hike/Bridge
2. Quadruped
3. YTA
4. Runners Pose
5. Ball Transfer
6. Side Plank w/o ball

Tuesday 1/8/13

Take another day off and easy run for 40 minutes.

60/60 pushups and squats
12-4 reps of pullups or 40 total.

Monday 1/7

35 EZ
60 pushups
60 squats
30 each side of side planks

Weekend 1/05-06

Saturday...2 hour run.

Sunday...45 minute EZ plus trail

Strength exercises
10-2 reps
Deadlift
Pullup
Floorwiper

3 X 10 reps
Box Jumps...hold 3 seconds on each squat
Dumbbell Snatch
Pushup

Friday 1/4/13 Rest

Rest, stretch and hip work.

Thursday 1/03/12

5 minute EZ run or jump rope

1.5 mile run or 12 minutes @ RP whichever comes first.

3 Rounds
7 Burpees
9 Push Press
15 Sit Ups

800 meter run or 5 minutes @ RP whichever comes first.

10-2 rep Pull Ups
50/50 Push Ups and Squats

*push press weight is 75/45

Wednesday 1/2/23

15 minute walk/run

15 Pullups
20Manmakers
30Walking Lunges
40Double Unders
30 Walking Lunges w/ DB
20 Manmakers
15 Pullups

Physioball Exercises...perform 2 X 10...slow and controlled
1. Quadruped
2. YTA
3. Ball Transfer
4. Runners Lunge
5. Bridge

*Manmaker and Walking Lunge weight is same.

*Manmaker exercise is ...
Pushup
Plank row
Pushup
Plank row
Pushup
Standup and push press
This is One Rep!
Repeat

New Years Day 1/1/13

Repeat last Tuesdays workout. Have a great day.