GOING UP THEN DOWN

Josh Bridges, 4th Place at 2014 CrossFit Games, after a gnarly track workout at Point Loma

Foothill Community College Track

Monday, Sept-1, 5:30 to 7:00pm

Intermediate Distance Workout

1x (300m, 400m, 500m, 600m) with 1min rest between efforts

400m easy jog

1x (500m, 400m, 300m) with 200m walking rest between all efforts

Long Distance Workout

1x (300m, 400m, 500m, 600m) with 1min rest between efforts

400m easy jog

1x (600m, 500m, 400m, 300m) with 200m walking rest between all efforts

Workout Details:  There is not a 1min rest after the opening 600m interval.  The rest is the 400m easy jog.  The pace for the opening 300, 400, 500, & 600 meters is based on your current mile max effort time (see table below).  The pace for the closing 500, 400m & 300 meters is based on the mile PR time that is one (1) row above your current mile max effort time.  As example, if your current mile max effort time is 6:00 minutes then your opening intervals will be at a 1:38/400m (or 24.5sec/100m) pace.  Your closing intervals will be at a 1:32/400m (or 23sec/100m) pace. 

Pacing Table: 

Mile PR Time	400m pace target	100m pace target
5:00	1:20	20 seconds
5:20	1:26	21.5
5:40	1:32	23
6:00	1:38	24.5
6:20	1:44	26
6:40	1:50	27.5
7:00	1:56	29
7:20	2:02	30.5
7:40	2:06	31.5
8:00	2:12	33
8:30	2:20	35
9:00	2:28	37
10:00	2:40	40
10:30	2:50	42.5
11:00	3:00	45
11:30	3:06	46.5
12:00	3:12	48

FAST TWITCH ENDURANCE

So much fitness at the Aerobic Capacity seminar 

Foothill Community College Track

Wednesday, Aug-27, 5:30-7:00pm

Intermediate and Long Distance Workouts

6 rounds
12 OH jumping lunges (45/35/25/10 plate) or 10 high box jumps (36/30/24/20 inch) 

followed by a 150m sprint.  End with a slow 250m walking rest between rounds.

Workout Details: The goal of this workout is to recruit your fast twitch
muscle fibers with the explosive jumping lunges or high box jumps.
Then force those recruited fibers to long by giving them a dose of running
specific speed endurance.  FT fibers can develop endurance.

YOU ARE THE ONE

From our friends at CrossFit Brossard.  Claude hitting some hill sprints and Mike running intervals on their track.
Love the Montreal skyline in the background.  

Foothill Community College Track

Monday, Aug-25, 5:30-7:00pm

Intermediate Distance Workout
1x1600m rest 3min
3x800m w/ 3min rest between efforts
Rest 5min that includes a 200m easy jog
1x300, 1x200 with 90sec rest between efforts

Long Distance Workout
1x1600m rest 3min

4x800m w/ 3min rest between efforts

Rest 5min that includes a 200m easy jog

1x400, 1x300, 1x200 with 90sec rest between efforts

Workout Pacing:  

Mile PR Time	1600m pace target (per 400m)	800m pace target (per 400m)	800m pace target (per 100m)	400m, 300m, 200m pace target (per 100m)
5:00	1:41	1:29	22.3	18.8
5:20	1:47	1:35	23.8	20.0
5:40	1:54	1:41	25.3	21.3
6:00	2:00	1:47	26.7	22.5
6:20	2:06	1:53	28.2	23.8
6:40	2:12	1:59	29.7	25.0
7:00	2:19	2:05	31.2	26.3
7:20	2:25	2:11	32.7	27.5
7:40	2:31	2:17	34.2	28.8
8:00	2:37	2:23	35.7	30.0
8:30	2:47	2:32	37.9	31.9
9:00	2:56	2:41	40.1	33.8
9:30	3:06	2:50	42.4	35.6
10:00	3:15	2:59	44.6	37.5
10:30	3:24	3:07	46.9	39.4
11:00	3:34	3:16	49.1	41.3
11:30	3:43	3:25	51.3	43.1
12:00	3:52	3:34	53.6	45.0