Tuesday, April 30, 2013

200m SPEED

Our Monday 600m workout pushed everyone to their anaerobic thresholds - multiple times.  And if you did the NorCal CF WOD today, I'm expecting some sore bodies tomorrow night.  However, we will do a long warm up with lots of form & technique work.  It is important for all runners to use this type of warm-up to strengthen their mechanics to manage late race fatigue.

Intermediate Distrance
8 x 200m with 200m rest between efforts

Long Distance
10 x 200m with 200m rest between  efforts

Monday, April 29, 2013

6 x 600 meters

Your NorCal coaches ran in the heat of the day and we had the track to ourselves.

The 7pm NorCal CFE class had a special guest.  Yes, it was still hot under the lights but everyone killed the workout.

Sunday, April 28, 2013


Monday @7pm Endurance Workout at Foothill:  

Intermediate Distance:
2 x 600
2 x 600

Long Distance:
3 x 600
3 x 600

For the 1st set of 600s, I will provide each athlete a targeted pace range based on their recent time trial performances.  The pace will be and even and consistent.  As example, Kedar will will target a 0:57-0:59sec/200m pace.

For the 2nd set of 600s. the target pace for the first 200m will be moderately paced and very controlled. The following 400m will push you to your anaerobic threshold.  As example, Kedar will target the first 200m in 0:65sec and the hit the return 400m in 1:50.  

Yes, the 2nd set of 600s will have the same or faster finishing times as the first set of 600s. I want each runner to learn the feeling and importance of running a negative split. 

Each NorCal Endurance athlete will be provided a 1:1 ratio of work to rest.  

Rest period includes a 100m walk.

Run Clinic

I want to thank everyone for their interest in coming to the NorCal CrossFit run clinic.  Each athlete learned a faster and more efficient way to run.  Remember that it will take about 8 weeks in order to establish a new motor pattern.  

Keep working the drills!!

PRs, PRs, and more PRs!!!

We had an amazing week at NorCal CFE.  Our track workouts this past week were crushingly tough.  Jason told me that his toughest CrossFit workout this week was his 3000m time trial.  I know for Miranda, it was her 400m race against the clock.  Our CFE athletes know that personal records come from hard work and an intelligent race strategy.  Although Jason and Miranda brought in a total of 6 running PRs for the week, our CFE runners in the Mon & Wed class overwhelmed me with their personal records. 

Congratulations to each and every one of you!!

Wednesday, April 24, 2013


Thursday workout at the Foothill track - 7pm. 

I'm looking forward to teaching all NorCal CFE athletes the correct way to race the clock for 400 meters. 

4 x 100m
2 x 200m
1 x 400m (this is a max effort)
2 x 200m
4 x 100m

I did this workout today with Neal Maddox. We built our tempo to 95% perceived exertion during the 100s. Our 200s were at 32sec and 29sec. Neal hit a PR for his 400m and I ran my 400m in 62.69sec. Trust me...that last 100m will hurt!!  We then reversed the tempo progression for the remaining 200s and 100s.

Workout rating: 10
Anxiety rating: 10
Satisfaction: 10!!!

Tuesday, April 23, 2013

Run Clinic April 27th

NorCal CrossFit Run Clinic:

When: April 27th at 10:00 am

Where: Foothill College Track

Love to run? Hate to run? Either way you will benefit from this clinic where you learn how to run more
efficiently. Accomplished runner Chris Hinshaw has offered to spend some time with us coaching us to be better runners.

Due to limited space and resources this clinic is limited to NorCal CrossFit members at this time. Athletes MUST rsvp by Thursday April 25th to attend. The number of athletes will be capped at 15. Please also RSVP to dana@norcalcrossfit.com.
Looking forward to seeing you there!

About Chris: 

A former All American collegiate swimmer and an experienced professional triathlete with top international finishes including a 2nd place overall finish at the Hawaiian Ironman World Championships, 2nd place overall finish at the Ironman World Championships in Canada, and a 1st place overall finish at Ironman Brazil. CrossFit athlete since Oct-2008. CrossFit Level 1 Running Certified in 2009, CrossFit Level 1 Certified. Recent Helen: 8:54; Jackie: 8:05; 400m run: 60.2; Mile run: 4:58; 5K run: 17:10.
Age: 49