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| NorCal CrossFit at the beach in 2012. |
Foothill Community College Track
Monday, Apr-21: 5:30-7:00pm & 6:00-7:30pm
Kick progression workouts have the opening distance of the interval at a a prescribed pace and the closing distance of the interval at an accelerated pace. The focus of this workout is to develop a "strong finish". The purpose of these workouts is to fatigue your primary muscle fibers then force the recruitment of additional fast twitch muscle fibers during the acceleration phase.
Intermediate Distance Workout
4 rounds: 600m+200m with 5min rest between rounds (that includes a 200m jog).
Total: 3200m
Workout Details: The 600m+200m is a continuous 800m effort (no rest between the 600m & the 200m intervals). Although each athlete will be provided individualized pacing, the 600m pace will be at a moderate tempo pace and the 200s will be fast - just above lactate threshold pace. The rest between rounds will be 5 min. You will complete a 200m jog during the 5min rest period.
Long Distance Workout
4 rounds: 800m+400m with 5min rest between rounds (that includes a 200m easy jog).
Total: 4800m
Workout Details: The 800m+400m is a continuous 1200m effort. Although each athlete will be provided individualized pacing, the 800m pace will be at a moderate tempo pace and the 400s will be fast - just above lactate threshold pace. The rest between rounds will be 5 min. You will complete a 200m slow jog during the 5min rest period.
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