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