IRONMAN VS CALIFORNIA BEAR

Aerobic Capacity Seminar
August 23, 2014
9am to 5pm 

I'm really excited about my upcoming Aerobic Capacity Seminar at NorCal CrossFit in Santa Clara, CA on Aug-23. I'm looking forward to sharing my coaching insights on developing your resistance to fatigue, improving aerobic efficiency, and maximizing the overall athletic performance of the CrossFit athlete.

More information and registration sign up: aerobiccapacity.com

Foothill Community College Track

Wednesday, Aug-13, 5:00-7:30pm

Intermediate Distance Workout
5 rounds
10 max distance broad jumps
300m run
2min rest between rounds

Long Distance Workout
7 rounds
10 max distance broad jumps
300m run
90sec rest between rounds

Workout Detail: This is an explosive workout.  Our goal is to force the recruitment of your fast twitch muscle fibers during the jumps. The jumps are to be very controlled ballistic efforts. Perform one jump for max distance, stick the landing with good mechanics, reset and repeat in a continuous direction. Record total distance covered during broad jumps. Go straight into your 300m interval after completing the jumps. This run will force your fast twitch fibers to go long and develop strength endurance.

I will be providing pacing targets for the 300m intervals.