DEC-7 & DEC-9

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, DEC-7, 5:30 TO 7:00PM

LACTATE THRESHOLD workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK (cancelled due to a conflict with the track)
WEDNESDAY, DEC-9, (cancelled)

AEROBIC THRESHOLD workout at aerobiccapacity.com

NOV-30 & DEC-2

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, NOV-30, 5:30 TO 7:00PM

VO2 MAX workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, DEC-2, 5:30 TO 7:00PM

LACTATE THRESHOLD workout at aerobiccapacity.com

NOV-23, 25, & 28.

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, NOV-23, 5:30 TO 7:00PM

AEROBIC THRESHOLD workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, NOV-25, HOMEWORK (CLASS IS CANCELLED)

LACTATE THRESHOLD workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
SATURDAY, NOV-28,  TIME TBD

SPEED & STRENGTH ENDURANCE workout at aerobiccapacity.com

NOV-16 & NOV-18

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, NOV-16, 5:30 TO 7:00PM

AEROBIC THRESHOLD workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, NOV-18, 5:30 TO 7:00PM

VO2 MAX THRESHOLD workout at aerobiccapacity.com

NOV-9 & NOV-11

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, NOV-9, 5:30 TO 7:00PM

SPEED & STRENGTH ENDURANCE workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, NOV-11, 5:30 TO 7:00PM

LACTATE THRESHOLD workout at aerobiccapacity.com

OCT-26 & OCT-28

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, OCT-26, 5:30 TO 7:00PM

VO2 MAX workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, OCT-28, 5:30 TO 7:00PM

LACTATE THRESHOLD workout at aerobiccapacity.com

OCT-19 & OCT-21

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, OCT-19, 5:30 TO 7:00PM

VO2 MAX workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, OCT-21, 5:30 TO 7:00PM

SPEED & STRENGTH ENDURANCE workout at aerobiccapacity.com

OCT-12 & OCT-14

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, OCT-12, 5:30 TO 7:00PM

VO2 MAX workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, OCT-14, 5:30 TO 7:00PM

LACTATE THRESHOLD workout at aerobiccapacity.com

OCT 5 & OCT 7

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, OCT-5, 5:30 TO 7:00PM

LACTATE THRESHOLD workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, OCT-7, 5:30 TO 7:00PM

AEROBIC THRESHOLD workout at aerobiccapacity.com

SEPT 21 & SEPT 23

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, SEPT-21, 5:30 TO 7:00PM

VO2 MAX workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, SEPT-23, 5:30 TO 7:00PM

LACTATE THRESHOLD workout at aerobiccapacity.com

SEPT-14 & SEPT-16

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, SEPT-14, 5:30 TO 7:00PM

Aerobic Threshold workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, SEPT-16, 5:30 TO 7:00PM

VO2 MAX workout at aerobiccapacity.com

SEPT-7 & SEPT-9

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com 

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, SEPT-7, 5:30 TO 7:00PM

NO CLASS - ENJOY YOUR LABOR DAY!!

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, SEPT-9, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

VO2 MAX workout at aerobiccapacity.com

AUG-31 & SEPT-2

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com  

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, AUG-31, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

Aerobic Threshold workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, SEPT-2, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

Lactate Threshold workout at aerobiccapacity.com

AUG-24 & AUG-26

All future NC Endurance track workouts will be listed on the main page at aerobiccapacity.com

aerobiccapacity.com has 4 different workouts each week. Each workout targets a different training stimulus. Your NC Endurance coaches will be picking two of these workouts every week. We are hoping that the remaining workouts will give our athletes that are looking for a "little more" some additional options.

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, AUG-24, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

VO2 Max workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, AUG-26, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

Lactate Threshold workout at aerobiccapacity.com

AUG-17 & AUG-19

All future NC Endurance track workouts will be listed on the main page at aerobiccapacity.com

The site will list 4 different workouts every week. Each workout will target a different training stimulus. Your NC Endurance coaches will be picking two of these workouts every week. We are hoping that the remaining workouts will give our athletes that are looking for a "little more" some additional options.

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, AUG-17, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

see:  Speed / Strength Endurance workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, AUG-19, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

see:  Lactate Threshold workout at aerobiccapacity.com

aerobiccapacity.com

Reviewing your workout results to identify strengths are weaknesses must be a top priority.
As a coach, I use this knowledge to identify the best stimulus to maximize adaptation.
As an athlete, I use this knowledge to build confidence and to prioritize my limited training time.

All future NC Endurance track workouts will be listed on the main page at aerobiccapacity.com

The site will list 4 different workouts every week.  Each workout will target a different training stimulus. Your NC Endurance coaches will be picking two of these workouts every week.  We are hoping that the remaining workouts will give our athletes that are looking for a "little more" some additional options.

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, AUG-12, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

Lactate Threshold Workout at aerobiccapacity.com

BACK IN THE DAY

NC Endurance (from a long time ago) hitting of their "elbows down and back" drill.

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, AUG-10, 5:30 TO 7:00PM

Intermediate & Long Distance Workouts
Part 1:
100 jog, 1000 run, 100m jog
Rest 1min
100 jog, 800 run, 100m jog
Rest 1min
100 jog, 600 run, 100m jog
Rest 1min
100 jog, 400 run, 100m jog
Rest 1min
100 jog, 200 run, 100m jog
Rest 3min

Part 2:
5x (60m sprint, 340m recovery jog) w/ 10sec rest b/t reps (to set up start).

Total:  6000m

Workout Details:  Target your opening 1000m pace around ~40-45sec slower than your 1 mile PR pace.  Each "run" interval should get slightly faster that this pace because of the reduced interval distance.   The focus on the Part 2 sprint is the drive, acceleration, sprint for 60m as well as your ability to recover during an active recovery.

Question:  Is your Part 1 jog pace the same as your Part 2 jog pace?

HELLO FOOTHILL

Good-bye Los Altos High School

FOOTHILL COMMUNITY COLLEGE TRACK
SATURDAY, AUG-8, 10:00am to NOON

Workout Detail:  Join Coach Ryan in a strength endurance workout at the Foothill track.  He picked up of a bunch of plates earlier today.  And he promised that he's giving you another easy workout (sound familiar...haha).

59:30

Steph Hammerman hitting a mile for time at the 2015 CrossFit Games

Foothill Community College Track
Wednesday, Aug-5, 5:30 to 7:00pm

Intermediate & Long Distance Workout
9 rounds:  200m jog, 300m run (at you mile PR pace), 100m walk
No rest b/t rounds
Total:  5400m

Workout Details:  This workout has a little bit of everything.  The 200m jog time and 100m walk time should take the same time as the 300m run.  As example, if your mile PR is 5:20 then your 300m time  should be 60sec.  Which means that your 200m jog time = 60sec and your 100m walk time = 60sec.

Katrín Tanja Davíðsdóttir

Katrín Tanja Davíðsdóttir, 2015 CrossFit Games Champion, performed 30 rounds
of this workout at a sub-46sec pace for every ON and OFF interval.  

LOS ALTOS HIGH SCHOOL TRACK
MONDAY, AUG-3, 5:30 TO 7:00PM

Intermediate Distance Workouts
12 rounds:  200m ON:  100m OFF

Long Distance Workouts
15 rounds:  200m ON:  100m OFF

Workout Details: I will provide target times for every athlete on the track.  The ON time is the same as the OFF time.  Everyone will have the same level of intensity (assuming that their 6min max effort times are accurate). 

Start the workout by running 200m within the provided ON time. Jog 100m within the OFF time. The goal is to complete a 12 rounds for intermediate and 15 rounds for long at the referenced paces. 

The first few rounds will be easy and the pace should be very controlled.  Except this workout to get rough.  You must stop the workout once you fail to hit the target pace/distance. Record number of completed rounds.   The only recovery is during the 100m OFF jog.

SUNNY DAYS

Mat, Austin, and Noah hitting it hard during Murph at the 2015 CrossFit Games.

LOS ALTOS HIGH SCHOOL TRACK
WEDNESDAY, JUL-29, 5:30 TO 7:00PM

Intermediate & Long Distance Workout
1200m, 300m, 1000m, 300m, 800m, 300m, 600m, 300m
2min rest b/t all intervals
Total:  4800m

Workout Details:  The long intervals will be at a moderate pace and the 300s will be fast.  Personalized paces will be provided on the track.  I'm looking forward to seeing the NC Endurance crew!!!

NOTHING BETTER THAN BEING AMAZING!!

Katrín Davíðsdóttir:  The 2015 Fittest Woman On Earth!! 

Los Altos High School
Monday, Jul-27, 5:30 to 7:00pm

It has been an incredible past few days in the world of CrossFit.  My head has been scrambled and cooked in the hot LA sun.  Amazing!!  I need to invent a new language to untangle the fantasticness that unfolded.  I love being happy!!

Intermediate & Long Distance Workout

Coach Joey will be on the track tonight with another special workout from his archive when he was a collegiate All American.  I will be back on the track Wed night.  Looking forward to seeing the crew!!

        -Coach Chris

IRONMILE

Ben Alderman and his #1 fan

LOS ALTOS HIGH SCHOOL TRACK
MONDAY, JUL-20, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

2x500m w/ 30sec rest b/t reps

3min rest

1x(500m, 400m, 300m) w/ 30sec b/t reps

4min rest

2x400m w/ 30sec rest b/t reps

3min rest

1x(500m, 400m, 300m) w/ 30sec b/t reps

3min rest

2x300m w/ 30sec rest b/t reps

Total:  4800m

1 x 1 MILE

Team NorCal hitting it hard on the West Valley track

Los Altos High School Track
Wednesday, Jul-15, 5:30 to 7:00pm

Intermediate & Long Distance Workout

1x1mile (max effort)

BIG WEDNESDAY

2015 Games Athlete:  Bjorgvin Guomundsson looking good after a NC Endurance 6 round strength endurance special.

LOS ALTOS HIGH SCHOOL TRACK
MONDAY, JUL-12, 5:30 TO 7:00PM

Intermediate & Long Distance Workout
5 rounds:  700m, no rest, 300m, 4min rest
Total:  5000m

Workout Details:  The 300m pace will be faster than the 700m pace.   The purpose of this type of "blend" workout is to bring together a speed tempo and an endurance tempo into one interval.

TEST YOUR FITNESS

You would do the same thing!!!  

LOS ALTOS HIGH SCHOOL TRACK
WEDNESDAY, JUL-8, 5:30 TO 7:00PM

Intermediate & Long Distance Workout
2x (300m, 500m, 700m, 900m)
No rest b/t reps & 5min rest b/t rounds
Total:  4800m

Workout Details:  The opening 200m of each interval needs to be fast.   Each athlete will be completing a total of 1600m of fast intervals (8x200m) during this workout.  Your 1600m total needs to be faster than your mile PR time.  After the fast 200m, the remaining interval distance will be performed at a fast "conversational" pace.   NO REST DURING THE 2600m ROUND!!

MERIDEAN CREW

Training with this incredible crew was a treat.  #3/day

LOS ALTOS HIGH SCHOOL TRACK
MONDAY, JUL-6, 5:30 TO 7:00PM

Intermediate & Long Distance Workout5x300m w/ 100m walk b/t reps

1x3000m w/ 5min rest

2x300m at mile PR pace

Total:  5100m

Workout Details:  Run 5 rounds of 300m with a 100m walk after each rep.  The pacing for the 5x300m and the 1x3000m is the same.  Rest 5min after the 3000m interval.  The final 2x300m intervals are programmed to be FAST.  

Time to work on that finishing kick!!  

Pacing to be provided on the track.

CAPTAIN

I learned that Heidi can drive a boat...actually a small ship!!

LOS ALTOS HIGH SCHOOL TRACK
MONDAY, JUN-30, 5:30 TO 7:00PM

Intermediate and Long Distance Workout

1x1200m
2x800m with 3min rest b/t intervals
3x400m with 1.5 minute (90sec) rest b/t intervals
4x200m with 45sec rest b/t intervals

3 minute rest b/t all sets

Workout Detail: Pacing to be provided on the track.

PODCAST

brUTE Strength Athlete - Brooke Ence

Check out my recent podcast with brUTE that details my recommendations on how to improve your endurance.

YouTube:
https://www.youtube.com/watch?v=JQH28cBREhc

iTunes:
https://itunes.apple.com/us/podcast/brute-strength-podcast-ep./id986759513?i=344909958&mt=2

Foothill Community College Track
Wednesday, Jun-24, 5:30 to 7:00pm

Intermediate & Long Distance Workout
1x (800m, 600m, 400m, 200m, 400m, 600m, 800m)

Workout Details:  Each interval will be followed by 10sec rest, 10 jumping split lunges, 100 yard sprint (on the football field hashmarks), 2min rest.

Workout Pacing:  The tempo for every interval will be the same.  Your efforts must be controlled during the early rounds so that you can maximize your performance ("speed") deep into the workout.

3 CHAINS

Coach Joey tested his speed this past weekend.

Foothill Community College Track
Monday, Jan-22, 5:30 to 7:00pm

Intermediate & Long Distance Workout
Part 1: 2x (500m, 90sec rest, 200m) w/ 5min rest b/t sets

Part 2: 2x (200m, 100m jog, 100m sprint) w/ 4min rest b/t sets

Workout Details: This is a fast workout. The 5min rest b/t sets in Part 1 includes a 200m easy jog. The rest b/t Part 1 and Part 2 is also 5min and also includes a 200m easy jog. The 4min rest b/t sets in Part 2 does not include an easy jog. 

Total Distance: 2600m

GUESS

3 rounds

5x200m with 15sec b/t reps

2min rest 

1x400m

200m walk

Workout Details.  Each athlete will pick their pace for the 200m intervals. The pace for each 200m must be consistent during each round.  Before the 400m, make sure you rest two minutes. The purpose of the 400 is to hit the same pace that you held for the 200s. The catch is you're not allowed to look at your watch during the 400s

JUST ME

Testing workouts at Point Loma

Foothill Community College Track
Monday, Jun-8, 5:30 to 7:00pm

Intermediate & Long Distance Workouts
5 sets: 3min easy, 2min moderate, and 1min hard w/ final 15sec at max effort

1min rest b/t sets.

Workout Pacing:  Your pace from easy to moderate to hard should get 1min/mile faster.  As example, easy is at 8min/mile, mod is at 7min/mile, and hard is at 6min/mile.

HAD TOO

Just to keep "things" fair, I had to load Lindsey Valenzuela up with sandbag.  

Foothill Community College Track
Wednesday, June-3, 5:30 to 7:00pm

Intermediate & Long Distance Track Workout
9 x 300m with a 100m walking rest b/t reps

Workout Details:  Each athlete will be given a specific target time for their opening 300m.  This opening 300m interval will be run from lane 1.  The 2nd 300m interval have the same target time however, it will be performed from lane 2.  Then #3 will be performed in lane 3 at the same 300m time.  Etc, etc, etc...

TEAM NORCAL

Team NorCal took First Place at the CrossFit California Regional

Foothill Community College Track
Wednesday, May 27, 5:30 to 7:00pm

Intermediate & Long Distance Workout
12 rounds:  60sec walk, 60sec jog, 60sec run

Workout Details:  Everyone starts this workout together.  Start the workout with a 60sec walk, then go straight into a 60sec jog, then straight into a 60sec run.  The jog distance should be 2x your walk distance.  The run distance should be 3x your walk distance.  As example:  Walk 100m, Jog 200m, Run 300m.  No add'l rest between intervals.  Target a run speed equal to your mile PR pace.

CURLS

Tyson Oldroyd is at the top of the list of my all time favorite people.  

Foothill Community College Track
Wednesday, May-20, 5:30 to 7:00pm

Intermediate Distance Workout
6x100m w/ 10sec b/t reps
5x200m w/ 20sec b/t reps
4x300m w/ 30sec b/t reps
3x400m w/ 40sec b/t reps
2x500m w/ 50sec b/t reps, DONE!!
Total:  5000m

Long Distance Workout
6x100m w/ 10sec b/t reps
5x200m w/ 20sec b/t reps
4x300m w/ 30sec b/t reps
3x400m w/ 40sec b/t reps
2x500m w/ 50sec b/t reps
1x600m, DONE!!
Total:  5600m

Workout Details:  The rest b/t sets is 2 minutes.  The intensity of this workout is not fast or slow.  It's just right.  The goal of each set is to have a consistent pace from start to finish.

Workout Pacing:  Will be provided on the track.

MINE

Clarissa & Rigo!!  Rigo is a founder member of NC Endurance.
Thank you for letting us share your special day.

Foothill Community College Track
Monday, May-18, 5:30 to 7:00pm

Intermediate & Long Distance Workout

Coach Joey & Coach Ryan will give you one of their many "rainy day" workouts that they have save for special occasions.  Be ready...

MR ENDURANCE

Mr Endurance, Jason Khalipa,  on his way to winning his 3rd endurance event at the 2013 Games.

Foothill Community College Track
Wednesday, May-13, 5:30 to 7:00pm

Intermediate & Long Distance Workout

Part 1:

• 1900m w/ final 150m finishing kick w/ 2min rest
• 1500m w/ final 150m finishing kick w/ 90sec rest
• 1100m w/ final 150m finishing kick w/ 60sec rest
• 700m w/ final 150m finishing kick w/ 30sec rest
• 300m w/ final 150m finishing.  Done!!

Total:  5500m

Workout Details:  Each interval will be at the same "conversational" pace.  The final 150m of each interval will be a hard surge to the finish to force the recruitment of fast twitch fibers.

5min rest b/t Part 1 and Part 2 (warming up squat and broad jumps)

Part 2:  

• 5 rounds
• 8x OH jumping 3/4 squats (45/25)
• 8x max distance broad jumps
• 80 yard max effort sprint
• 3 min rest b/t rounds (includes walk back to start).

TRAIL RUN

I'm going!!

Foothill Community College Track
Monday, May-11, 5:30 to 7:00pm

Intermediate and Long Distance Workout
3 rounds:  4x300m

Rest b/t reps:  90sec in round 1, 60sec in round 2, 30sec in round 3.
Rest b/t rounds:  3-4min

Workout Pacing:  The pace will stay the same in each round but it will get faster and faster from round to round

TRUE FORM

Foothill Community College Track
Wednesday, Apr-6, 5:30 - 7:00pm

Intermediate and Long Distance Workout
3 sets:  (500m, 300m, 700m, 200m)
40sec rest b/t reps
4-5min rest b/t sets
Total:  5100m

Workout Details:  Run 500m, rest 40sec, run 300m, run 40sec, run 700m, rest 40sec, run 200m, rest 4min.

Workout Pacing:  Individual pacing will be provided on the track

A COMMITMENT TO GET BETTER

Lindsey Valenzuela is ready for Regionals.  
She has improved her mile PR by more than 60sec in this past year.

Foothill Community College Track
Monday, May-4, 5:30 to 7:00pm

Intermediate and Long Distance Workout
Part 1:
Run 5min ON, rest 1min, 4min ON, rest 45sec, 3min ON, rest 30sec, 2min ON, rest 15sec, 1min ON.

Part 2:
5 rounds: 2x (8x OH jumping split lunges, 16x plate toe touches, 100m sprint)
3 min rest b/t rounds

Workout Details:  Pacing for the ON intervals will be provided on the track.  We will have a 5-8min rest b/t Part 1 and Part 2.  The OH jumping split lunges will be at 45, 25, or 10lbs.

FOCUS

The amazing crew in Brazil at BSB CrossFit.  

Foothill  Community College Track
Monday, Apr-27, 5:30 to 7:00pm

Intermediate & Long Distance Workout
2x (700m, 1min rest, 400m) w/ 3min rest
6x200m w/ 100m recovery jog b/t reps w/ 4min rest
1x (700m, 1min rest, 400m)

Workout Detail:  The 700s are fast.  The 400s are slightly faster.  The core of this workout is the fastest paced 6x200m with 100m recovery jogs.  The target time for the 200m will equal the target time for the 100m.  This workout will force a fast tempo in the sticking point of every workout.  So, let's push our pace at the 3/4 point of the workout

Pacing will be provided at the track.

GOING TO BE THE BEST DAY

Almost too much fitness!!

Foothill Community College Track
Wednesday, Apr-22, 5:30 to 7:00pm

Intermediate & Long Distance Workout

5x (500m, 300m, 200m)
1min rest b/t reps
5min b/t sets
Total: 5000m

Workout Details:  Run 500m fast, rest 1min, run 300m faster, rest 1min, run 200m fastest, rest 5min.

Workout Pacing:  Will be provided on the track.

NO TALKING

Sometimes nothing needs to be said

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, APR-20, 5:30 TO 7:00PM

Intermediate Distance Workout

4x (400m fast pace, 200m easy jog, 200m at faster pace, 200m easy jog) 

2min rest b/t sets

Long Distance Workout

6x (400m fast pace, 200m easy jog, 200m at faster pace, 200m easy jog) 

2min rest b/t sets

Workout Details:  Run 400m fast, jog 200m, run 200m faster, jog 200m, rest 2min.  The pacing will be provided on the track.  

EVER STOP

NorCal CrossFit Redwood City
Saturday, Apr-18, 10:30am to noon

Intermediate & Long Distance Workout

Part 1:  1000 single unders.

• 100 single unders, 
• 90 single unders, 
• 80, 70, 60, 50, 40, 30, 20, 10, 10, 20, 30, 40, 50, 60, 70, 80, 
• 90 single unders.

All with 15sec rest b/t all sets

Part 2: 5 rounds:

6x Wall Kisses: Lay on ground, on back, feet touch the wall, arm stretched overhead, 10-12lb (should be light) wall ball in hands. Quickly bending at waist, while holding torso and arms in same position, and throw ball as high as possible against wall. Ball should just kiss wall. Catch ball. Bring ball back overhead and touch ball to ground (that’s 1rep)

9x Jumping push-ups onto wall ball (Scale: 45lb plate jumps or plate walks): Start in push-up/plank position with ball under chest and b/t arms. Jump up with hands and bring hand onto side/top of ball & then back to ground (that’s 1rep). Don’t worry about height you’re reaching on ball. Be quick.

12x Wall ball bench push press: Lay on wall ball between your shoulder blades (or lay back on bench). Use 20/14lb ball. While on your back (on ball), bring 20/14lb ball to your chest, push ball aggressively, ball should get slightly airborne (ball is too heavy if its not getting air), catch ball, reset with ball at chest (that’s 1rep). Be quick!!

15x Standing push passes against wall.  Stand 3 feet from wall, push ball from chest, parallel to floor, to the wall, catch ball as it comes off wall, repeat 14 more times.

30sec max effort row

3min rest b/t rounds

OCTANE

So proud of all my running groups!!

Foothill Community College Track
Wednesday, Apr-15, 5:30 to 7:00pm

Intermediate and Long Distance Workout
4x (400m, 200m) w/ 2min rest b/t reps & full recovery (5min) b/t sets.

Workout Details:  Lots of rest = Lots of speed

AR50

You may need to read this 2-3 times.  Niveen Ismall completed the American River 50 in 10hrs8min.  Congratulations!!!

Foothill Community College Track
Monday, Feb-13, 5:30 to 7:00pm

Intermediate and Long Distance Workout
3 sets: 600m, 400m, 500m

45sec rest b/t reps

3min between sets

Workout Details:  Run 600m, rest 45sec, run 400m, rest 45sec, run 500m, rest 3min (walk back to starting point).  Repeat 2 add'l times.

Workout Pacing:  Pacing will be provided on the track!!

SITTING IN A TREE

NORCAL CROSSFIT REDWOOD CITY

SATURDAY, APR-11, 10:30 to NOON

Intermediate and Long Distance strength Endurance Workout

Come join Coach Joey and his much better half for "running with DU's and burpees for the 1st part. Front rack lunges, jumping wbs, air squats, Max row for the 2nd part."

OVER THE TOP

Julie Foucher

Foothill Community College Track
Wednesday, Apr-8, 5:30 to 7:00pm

Intermediate and Long Distance Workout
(600m, 75sec rest, 200m),
Rest 5min (includes a 200m easy jog)
(500m, 75sec rest, 200m),
Rest 5min (includes a 200m easy jog)
(400m, 75sec rest, 200m),
Rest 5min (includes a 200m easy jog)
(300m, 75sec rest, 200m),
Rest 5min (includes a 200m easy jog)
(200m, 75sec rest 200m)
Total: 3800m

Workout Details: This is fast workout that will push your capacity at a sub-1000m PR pace. The hardest part of this workout is the 700m 2nd round. Expect the fatigue to stack from round to round. However, find some comfort knowing the volume from round to round gets shorter and shorter. Plus, you're getting a crap load of rest b/t rounds. As noted, the 5min rest b/t rounds includes a 200m easy recovery jog.

Workout Pacing: The pace for the opening interval (600, 500, 400, 300, 200) is the same for all 5 rounds. In addition, the pace for the closing 200m interval is the same for all 5 rounds. The opening interval is fast. The closing interval is faster.

QUICK JUMP

Mat Fraser and the OH jumping split lunge.  The Saturday class knows this move all too well. 

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, APR-6, 5:30 TO 7:00PM

Intermediate Distance Workout
2x2500m

Workout Details:  Alternate 500m at moderate jog pace, 400m at 1 mile pace, 400m at moderate jog pace, 300m at 1 mile pace, 300m at moderate jog pace, 200m at 1 mile pace, 200m at moderate jog pace, 100m at 1 mile pace, 100m at moderate pace.

5min rest b/t sets

Long Distance Workout
2x3000m

Workout Details:  Alternate 500 at 1 mile pace, 500m at moderate jog pace, 400m at 1 mile pace, 400m at moderate jog pace, 300m at 1 mile pace, 300m at moderate jog pace, 200m at 1 mile pace, 200m at moderate jog pace, 100m at 1 mile pace, 100m at moderate pace.

5min rest b/t sets

APRIL FOOLS?

Foothill Community College Track

Wednesday, Apr-1, 5:30-7:00pm

Intermediate and Long Distance Workout

5000m for time

Workout Details:   12.5 laps against the clock.  

POST OPEN

Foothill College Track

Monday, Mar-30, 5:30-7:00pm

Intermediate and Long Distance 

500M, 400M, 300M (60sec rest b/t intervals)

400M easy jog

400M, 300M, 200M (60sec rest b/t intervals)

400M easy jog 

300M, 200M, 100M (60sec rest b/t intervals)

Workout Pacing:  Everything at 1 mile PR pace

15.5

We will not be having endurance class on Saturday because of the 15.5 group event at NorCal CrossFit.   

See you on Monday. 

LEAN FALL

Spealler & Holmberg at the 2012 Games.  

Foothill Community College Track
Wednesday, Mar-25, 5:30 to 7:00pm

Intermediate & Long Distance Workout
6x150m w/ 250m walking rest b/t reps

1x200m at max effort

Workout Details:  The 150s will actually be 200s with a 50m flying start.   The core of our workout will be that final max effort 200m.  

SPIRIT OF CROSSFIT

Matt Chan congratulating Rich Froning.  Do you know who finished first?

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, MAR-22, 5:30 TO 7:00PM


Intermediate Distance Workout
3x300m w/ 100m walking rest b/t reps
1x3000m
Total: 4200m

Long Distance Workout
5x300m w/ 100m walking rest b/t reps
1x3000m
Total: 5000m

Workout Details: Team NorCal is doing this same Long workout on Tuesday morning. Why not do the very same workout? This workout will pre-fatigue the legs with some fast 300s that roll straight into a manageably aggressive 3000m tempo run. I will provide the 300m targets as well as the maximum target time for the 3000m. The core of this workout will be the final 1600m.

OVERHEAD

Getting coached by the Champ. 

NorCal CrossFit Redwood City
Saturday, Mar-21, 10:30 to noon

Strength Endurance Workout

Part 1:

5 rounds:  1min row, 10sec rest, 1min bike, 10sec rest, 1min run 

40sec rest b/t rounds

10min rest (warm-up back squat)

Part 2:

5 rounds:

5x heavy back squat (225/185) (185/135) or (135/95)

10x max distance broad jumps (min of 50ft)

50x plate (45#) jumps (starting w/ feet at 9:00 and 3:00 o'clock)

3min rest

YOUR HAPPY AND YOU KNOW IT

Sally Goldman!!!

Foothill Community College Track
Wednesday, Mar-18, 5:30 to 7:00pm

Intermediate & Long Distance Workout

3x (400m, 75sec rest, 400m)  w/ 5min rest b/t sets

Workout Details:  Yep...lots of rest so you know what this means - A FAST TEMPO!!  We will get after this workout once we complete a nice long warm up so that we accumulate sufficient volume so that every goes home happy.  :)

DAYLIGHT SAVINGS

No more running under the lights.  Summer is here!!!

Foothill Community College Track
Monday, Mar-16, 5:30 to 7:00pm

Intermediate Distance Workout
800m, 2min rest, 600m, 3min rest
800m , 2min rest, 400m, 3min rest
800m, 2min rest, 300m, 3min rest
800m, 2min rest, 200m, done!!
Total: 4700m

Long Distance Workout
800m, 2min rest, 600m, 15sec rest
400m recovery jog
800m , 2min rest, 400m, 15sec rest
400m recovery jog
800m, 2min rest, 300m, 15sec rest
400m recovery jog
800m, 2min rest, 200m, done!!
Total: 5900m

Workout Details: This workout has A LOT of distance variations. Don't let the intensity and volume be intimidating.   You will need to attack this workout from the beginning.  Focus on getting into the 3rd round. The 800m times are all the same plus paces for the 600m, 400m, 300m, and 200m intervals are all the same.   I will provide the personalized pace targets on the track.

ROAD RAGE

Lane 1 is a privilege that is only allowed when you are on the clock.  
Jason and Coach Joey need to learn the rules of the road.

NorCal CrossFit Redwood City
Saturday, Mar-14, 10:30am to noon

Intermediate & Long Distance Workout

Part 1:

5min run, row, or bike

1min rest

4min run, row, or bike

45sec rest

3min run, row, or bike

30sec rest

2min run, row, or bike

15sec rest

1min run, row, or bike

Rest 10min (while warming up deadlift)

Part 2:

5 rounds

6x deadlifts (315/225 or 225/185 or 185/135)

9x depth drops

12x split box jumps 

40sec max double unders (scale max single unders)

3min rest

DRILLS AND SKILLS

Foothill Community College Track
Wednesday, Mar-11, 5:30-7:00pm

Intermediate and Long Distance Workout

1 mile warm-up run
6x100m at max effort w/ full recovery
1 mile warm-down run


Workout Details:  Our very own All American (aka Coach Joey) is going to teach us the art of sprinting.  He will detail the start, drive, and acceleration that will help everyone PR their 100m sprint.
The buy in will be the 1 mile warm-up and the buy out will be the 1 mile warm-down.  :)

I WANT TO GO FAST

Neal Maddox

Foothill Community College Track
Monday, Mar-9, 5:30 to 7:00pm

Intermediate & Long Distance Workout

3 rounds:  500m, 300m, 200m

1min rest b/t reps

4min b/t rounds

Workout Details:  The pace from 500m to 300m to 200m will get progressively faster.  I will provide each athlete their specific paces on the track tonight.

SLOW TWITCH FAST TWITCH

NorCal CrossFit Redwood City
Saturday, Mar-7 at 10:30 to noon

Intermediate & Long Distance Workout

Part 1
500m run
20 double unders
10 burpees
400m run
20 double unders
10 burpees
300m run
20 double unders
10 burpees
200m run
20 double unders
10 burpees
100m run
20 double unders
10 burpees

Rest 10min

Part 2
5 rounds
6x thrusters (135/95)
10x jumping wall balls (30/20)
14x air squats
200m row or 200m run or 15 cal assault bike
3min rest

SOME DISTANCE

The Champ:  After & Before

Foothill Community College Track
Wednesday, Mar-4, 5:30 to 7:00pm

Intermediate & Long Distance Workout
12min, 5min, 3x1min

Workout Details:  This is 21min of running.  The pace from 12min to 5min to 1min will get progressively faster.  Each athlete will have a total of 6min of rest to use anywhere within the workout. The rest should be conserved and does not need to be used prior to the last 1min interval.  I will provide each athlete their target 200m times for each time period.  The purpose of this workout is athlete knowledge.  Every athlete must learn how to assess a workout based on their ability.  Knowledge will bring confidence.  Creating confidence within an athlete is my most important role.

THE CORNER

Chyna and Molly 4500m into their 5000m run.  

Foothill Community College Track
Monday, Mar-2, 5:30 to 7:00pm

Intermediate & Long Distance Workout
5x200m w/ 60sec rest b/t reps
5min rest
4x200m w/ 60sec rest b/t reps
5min rest
3x200m w/ 60sec rest b/t reps

Workout Pacing:  The personalized paces will be provided on the track.  The tempo for this workout will be fast.  The sticky point of this workout will be the 8th interval.  The goal for this workout is to have your pace (finishing time) within each round stay consistent.  In addition, the finishing times from round 1 to round 2 to round 3 should get faster.

Workout Details:  We will start each 200 on the turn.  We will be focusing on our start, drive, and acceleration during the first 30m of each interval.

TIED DOWN

My last CF comp with the Sally Goldman.  

NorCal CrossFit Redwood City
Saturday, Feb-28, 10:30 to noon

Intermediate and Long Distance Workout
5 Rounds

• 6 Thruster with bar (45/33)
• 12 squat jumps with bar in back rack position
• 18 air squats
• 36 double-unders

2:00 minute rest between rounds

Workout Details:  A classic strength endurance workout.  Recruit your fast twitch fibers and then make them go long with the air squats and double unders.

RACING THE CLOCK

Foothill Community College Track
Wednesday, Feb-25, 5:30 to 7:00pm

Intermediate and Long Distance Workout
1 round:  Something Easy

Workout Details:  Your coaches have another incredible workout planned for tonight.  I look forward to guiding you through a long warm into something special.  See you soon!!

CAMERA HOG

This incredible group learned how effectively and efficiently increase their work capacity
at my aerobic capacity seminar this past Saturday.

Foothill Community College Track
Monday, Feb-23, 5:30 to 7:00pm

Intermediate Distance Workout
3 sets: 200m, 400m, 600m
No rest b/t reps
4-5min rest b/t rounds


Long Distance Workout
3 sets: 200m, 600m, 800m
No rest b/t reps
4-5min rest b/t rounds

Workout Details:
From Coach Joey:  This workout will build on our compound set workout from last Wed.  This compound workout is made up of 3 different distances and 3 different paces that you perform with no recovery between distances.   The only rest will be between sets.

Workout Pace:
Run 200m at sprint pace (90% perceived exertion), 600m at mile PR pace and 800m at 10-15sec/400m slower than your mile PR pace.