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.