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 6/14-6/16

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.

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.

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. 

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.

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.

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

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.

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

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.

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

New Years Eve 12/31/2012

Another year another marathon today...

If you are not running for 3-5 hours then go EZ 35 minutes and 60 pushups and 60 squats.  I will probably do the pushups and squats before the 26.2 miles.

Christmas Eve

Today is 35-40 minutes EZ and 50/50 pushup/squat.