Tuesday, April 21, 2015


Almost too much fitness!!

Foothill Community College Track
Wednesday, Apr-22, 5:30 to 7:00pm

Intermediate & Long Distance Workout
5x (500m, 300m, 200m)
1min rest b/t reps
5min b/t sets
Total: 5000m

Workout Details:  Run 500m fast, rest 1min, run 300m faster, rest 1min, run 200m fastest, rest 5min.

Workout Pacing:  Will be provided on the track.

Monday, April 20, 2015


Sometimes nothing needs to be said

MONDAY, APR-20, 5:30 TO 7:00PM

Intermediate Distance Workout
4x (400m fast pace, 200m easy jog, 200m at faster pace, 200m easy jog) 
2min rest b/t sets

Long Distance Workout
6x (400m fast pace, 200m easy jog, 200m at faster pace, 200m easy jog) 
2min rest b/t sets

Workout Details:  Run 400m fast, jog 200m, run 200m faster, jog 200m, rest 2min.  The pacing will be provided on the track.  

Saturday, April 18, 2015


NorCal CrossFit Redwood City
Saturday, Apr-18, 10:30am to noon

Intermediate & Long Distance Workout
Part 1:  1000 single unders.
  • 100 single unders, 
  • 90 single unders, 
  • 80, 70, 60, 50, 40, 30, 20, 10, 10, 20, 30, 40, 50, 60, 70, 80, 
  • 90 single unders.
All with 15sec rest b/t all sets

Part 2: 5 rounds:

6x Wall Kisses: Lay on ground, on back, feet touch the wall, arm stretched overhead, 10-12lb (should be light) wall ball in hands. Quickly bending at waist, while holding torso and arms in same position, and throw ball as high as possible against wall. Ball should just kiss wall. Catch ball. Bring ball back overhead and touch ball to ground (that’s 1rep)

9x Jumping push-ups onto wall ball (Scale: 45lb plate jumps or plate walks): Start in push-up/plank position with ball under chest and b/t arms. Jump up with hands and bring hand onto side/top of ball & then back to ground (that’s 1rep). Don’t worry about height you’re reaching on ball. Be quick.

12x Wall ball bench push press: Lay on wall ball between your shoulder blades (or lay back on bench). Use 20/14lb ball. While on your back (on ball), bring 20/14lb ball to your chest, push ball aggressively, ball should get slightly airborne (ball is too heavy if its not getting air), catch ball, reset with ball at chest (that’s 1rep). Be quick!!

15x Standing push passes against wall.  Stand 3 feet from wall, push ball from chest, parallel to floor, to the wall, catch ball as it comes off wall, repeat 14 more times.

30sec max effort row

3min rest b/t rounds