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.