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.