OPEN SATURDAY WORKOUT

Jason running 5600m of intervals

Foothill College Track

Saturday, Nov-30 at 9am

I will be on the Foothill track tomorrow morning working on my biomechanics plus doing a short workout.  Anyone is welcome to join me at 9am. 

We will focus on an extensive warm-up with more than 30 dynamic stretching drills and biomechanics drills.  

Think:  Active rest and skill work.

Hope to see you...

THANKSGIVING FUN

Lauren Fisher and Camille Leblanc-Bazinet running their intervals in the massive downpour in San Diego.  
Champions don't let adversity get in their way.

Foothill College Track

Wednesday, Nov-27 @5pm

Intermediate & Long Distance Workout:

It is time for a workout with some Thanksgiving fun.  We will be performing a wide range of consecutive movements as a group with a 60 minute time cap.  

Movements:

1.  Sled pulls

2.  Overhead walking lunges

3.  Farmers carry

4.  Burpees

5.  Front & side plank holds

6.  Air squats

7.  Dynamic drills

8.  Running & more running

RUNNING IS A SKILL

Coaching running biomechanics at the NorCal CrossFit run clinic.

Foothill College Track

Monday, Nov-25 at 5pm

Intermediate Distance

2 rounds (800, 400, 200, 100)
3 min rest after the 800s
2 min rest after the 400s
1 min rest after the 200s
2 min rest after the 100s

Long Distance

3 rounds (800, 400, 200, 100)
3 min rest after the 800s
90 sec rest after the 400s
45 sec rest after the 200s
2 min rest after the 100s

Each athlete will be given a pace range for their 800m interval.  The 800m pace will be based on your mile PR time.  Each athlete will select their individual pace for the 400s, 200s, and 100s.  However, the tempo for each of these intervals must get progressively faster.  As example, my 800 pace is 3min.  My 400 tempo would need to be faster than 1:30.  My 200m tempo would need to be faster than my 400m finishing tempo.  Finally, my 100m tempo needs to be the fastest tempo.

MAINTAINING YOUR ENDURANCE

Jason rowing his way to victory in the 2000m row and the 13.1 mile row in the 2013 CrossFit Games

Foothill College Track

Wednesday Nov-20 at 5pm

Intermediate & Long Distance

5 rounds:  60sec ON:15sec OFF

2 min rest

5 rounds:  60sec ON:15sec OFF

2 min rest

5 rounds:  60sec ON:15sec OFF

Workout Details:  This workout to be done on an out and back course where you would run 60 seconds down, take a 15 seconds rest, turn and run back to the original start point.  You should pick a sustainable pace where you cover the same distance per round.  Your targeted perceived exertion during the 60 seconds ON should be a maximum of 80-85%.  Your distance from round to round should not deviate by more than 5 meters.   

You can reset your distance after each 5 rounds.

Alternative option to running:  Although the weather has not been cooperating, we need to maintain our aerobic base.  You will perform the same workout rounds on a rower.  Your targeted perceived exertion during the 60 seconds ON should be a maximum of 80-85%.  Try targeting an initial pace of ~8-10sec/500m slower than your 2000m PR pace.  As example, my 2000m PR pace is 1:47 and I would initially target the 60 seconds ON at a 1:55 to 1:57 pace. Reset your distance after each 5 rounds.

ACTIVE RECOVERY

Alex, Neal, and Jason running our 500m interval workout

Foothill College Track

Monday, Nov-18 at 5pm

Intermediate Distance

6 x 600m (400 ON: 200m OFF) with 2 min rest between efforts

Long Distance

6 x 800m (600m ON: 200m OFF) with 2 min rest between efforts

This workout will focus on the active recovery during the OFF phase.  CrossFit athletes must learn how to recover during active efforts.  The recovery during this workout will be difficult due to the exertion of the ON phase.  Yes - we will be pushing the intensity of the ON intervals.  Each athlete will be given personalized paces so that your exertion will hit your anaerobic threshold on your final rounds.  The OFF pace will be the core of the workout.  Each 200m OFF will be timed.  All 6 rounds should have the same 200m OFF duration.

30 SECONDS OF REST!!

Alessandra Pichelli: 4th Piace at the 2013 CrossFit Games

Foothill College Track

Wednesday, Nov-13 at 5pm

Intermediate Distance

3 x 1200m

30 seconds plus 100m walking rest

Long Distance

4 x 1200m

30 seconds plus 100m walking rest

Workout Details:  

This workout is 1200m repeats with 30 seconds rest plus a 100m walk between efforts.  The 1200m intervals are performed by running 300m, then jogging 300m, and ending with a 600m run.

Workout Objective:  

Hit your target time for the 1200m.  Continue practicing your routine for lowering your heart rate during the 30 seconds of rest.  

*** I will provide each athlete their pace targets.

DRIVE PHASE OF SPRINTING

The NorCal coaches bringing their radness to the track

Foothill College Track

Monday, Nov-11 at 5pm

Intermediate Distance
4 x 500  
Drive phase drills with accelerations

2×10m

2×20m

2×40m

2×60m

Long Distance

6 x 500  
Drive phase drills with accelerations
2×10m
2×20m
2×40m
2×60m

Workout Detail:  We will continue to develop our ability to sprint.   We will run the 500s as an extended (high intensity) warm-up.   After the 500s, we will work the drive phase of the sprint.  We will focus on arm positioning, body angle, the first step, triple extension (ankle, knee, hip), and foot impact & recovery.

15 SECONDS OF REST!!

My amazing Tuesday sunrise crew

My amazing Monday sunset crew

Foothill Junior College

Wednesday, Nov-6 at 5pm

Intermediate Distance

4 rounds:  (200 run, 200 jog, 500 run)

15 seconds rest plus 100m walk between rounds

Total:  4000m

Long Distance

5 rounds:  (200 run, 200 jog, 500 run)

15 seconds rest plus 100m walk between rounds

Total:  5000m

Workout Details:  This workout is 4 or 5 x 900m with a 15 seconds rest plus a 100m walk between efforts.  The 900m intervals are performed by running 200m, then a 200m fast jog, and ending with a 500m run.

Workout Objective:  Practice your routine for lowering your heart rate during that 15 seconds of rest.  Get in the habit of quickly dropping your heart rate after a hard effort.  Don't worry...the 15 seconds is more than enough rest!!

SPEED ENDURANCE

The NorCal coaches at the track running fast and strong

FOOTHILL COLLEGE TRACK

Monday, NOV-4 at 5pm

Intermediate Distance

6x (200m with 100m jog between efforts)

then

2 x 60m with full recovery 

2 x 80m with full recovery

1 x 100m with full recovery

1 x 150m with full recovery

Long Distance

6x (300m with 100m jog between efforts)

then

2 x 60m with full recovery 

2 x 80m with full recovery

1 x 100m with full recovery

1 x 150m with full recovery