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.

DISH RUN

Saturday, Feb-21, 10:30am

Coach Ryan has offered to run an informal class at the Stanford Dish.  He will be at the Alpine Road entrance near Webb Ranch in Menlo Park (about 400m from Hwy 280/Alpine Rd exit) at 10:30am.  

If you have never run the dish, now is your chance with a seasoned dish veteran.  The dish starts with a 1 mile hill climb and then mostly rolls up and down with the occasional flat section.  He has a great workout planned.  I hope you can join him!!

-Chris

TOES OUT, IN, UP, DOWN

We all know this drill.  :)

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

Intermediate Distance Workout
6 rounds: 400m/100m
No rest b/t 400m & 100m
3min rest b/t rounds


Long Distance Workout
8 rounds: 400m/100m
No rest b/t 400m & 100m
2min rest b/t rounds

Workout Details:
"This is a compound set workout. Compound sets are more advanced workouts that are made up of two different distances and paces that you perform with no recovery between (roll right into it). You would take some recovery between each set, but no recovery between the components of each set. Compound sets are very good race specific interval training workouts. We will perform Part 2 on Monday." - Coach Joey


Workout Pacing:
400 meters at Mile PR pace
100 meters at sprint pace (90+% PE).

Presidents Day

No 5:30 to 7:00pm class tonight.  

See everyone on Wed night!!!!

GO DEEP

 Lindsey V. and the new up-and-coming crossfitter everyone loves - James Townsend (former NFL receiver) 

NorCal CrossFit Redwood City Location
Saturday, Feb-14, 10:30am to 12:00pm

Intermediate Distance Workout:  2 rounds 

Long Distance Workout:  3 rounds

15 plyometric push ups - scale can be regular push ups
10 pistols each leg
Row 250M at race pace (90%-95% PE)

15 ring dips - scale can be dips from a box
10 dumbbell lunges
Row 250M at race pace (90%-95% PE)

15 tuck jumps
10 dumbbell thruster
Row 250M at race pace (90%-95% PE)

• Rest between reps: N/A
• Rest between circuits: 4-5 mins
• Number of circuits: 2-3
• Load: Bodyweight or were weights used 30-50% 1-RM

Thanks Joey for the workout!!

NCE

Back in the beginning when I was sorting out my endurance training methodology for CrossFit athletes.

Foothill Community College Track

Wednesday, Feb-11, 5:30 to 7:00pm

Intermediate & Long Distance Workout
100m, 10sec rest, 300m, 3min rest
200m, 20sec rest, 300m, 3min rest
300m, 30sec rest, 300m, 3min rest
400m, 40sec rest, 300m, 3min rest
500m, 50sec rest, 300m, 3min rest
600m, 60sec rest, 300m, 3min rest
Total:  3900m

Workout Details:  The intensity and anxiety of this workout builds all the way to the very end.  That final 600/300 is the core of this workout.  This workout has 2 goals.  The first goal is to target a perceived exertion intensity of 90-92% during all the opening round intervals.   This means that your 100m to 600m intervals need to have a PE of 90-92%.  The second goal is to hit the same time for every round ending 300m interval.  You can pick the pace but your coach reserve the right to make some final adjustments - just in case...  :)

RUN LIKE A GIRL

Go April GO!! 

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

Intermediate & Long Distance Workout
2000m (Alternate:  300m at mile pace, 200m easy recovery jog)
1600m (Alternate:  200m at mile pace, 200m easy recovery jog)
1200m (Alternate:  100m at mile pace, 200m easy recovery jog)
No rest b/t reps


Workout Details:  This is a continuous 4800m run.  Zero rest except for the recovery jogs.  Stick to the pacing target and let that fatigue slowly build.  

FAVORITES

Coach Molly

CrossFit NorCal Redwood City
Saturday, Feb-7, 10:30am to 11:30am

Intermediate & Long Distance Workout

6 rounds of each of the following

5x Back rack walking lunges (135/95) - scaled from 185/135

10x Overhead jumping split lunges (45/25) - scaled from 55/45
15x Box jumps (10"/8" box, standing upright or opening the hips is not necessary)
200m max effort row or 200m max effort run

No rest between reps
3min rest between rounds

Workout Details:  This is a classic strength endurance workout.  What?  We are recruiting your fast twitch fibers and making them go long.   At the Rx weights, Rich averaged 1:08, Jason 1:08, and Camille 1:20

A VARIETY OF DAMAGE

FOOTHILL COMMUNITY COLLEGE TRACK

WEDNESDAY, FEB-4, 5:30PM TO 7:00PM

Intermediate Distance Workout

5 rounds

200m hard, 100m jog, 100m finishing kick

4min rest b/t rounds

Long Distance Workout

5 rounds

300m hard, 100m jog, 100m finishing kick

4min rest b/t rounds

Workout Details:  Lots of rest for this workout so let's push the tempo.  We should all know our "hard" 200m or 300m target times.  If not, I will provide each athlete their personalized target (just keeping everyone honest).  Let's hit that time, go straight into a 100m jog, and end with a 100m kick to develop that strong finish.  

BREEZE

I'm looking forward to my aerobiccapacity.com seminar at CrossFit Kona on Feb-14
Grace, Alika, and Shane we are going to have a great time!!

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

Intermediate & Long Distance Workout

6min w/ a 40sec surge in middle of the 6min run.

5min w/ 40sec surge

4min w/ 40sec surge

3min w/ 40sec surge

2min w/ 40sec surge

1min w/ 40sec surge

Rest:  30sec rest, 1min easy recovery jog, 30sec rest b/t all reps 

Workout Details:  The timed runs will be at a set pace.  This will not be easy jog efforts.  I will provide personalized pacing for each athlete.  The surges will also have a set minimum distance.  The surges will start at one of the "corners" and the targeted distance will equal the 40sec length you hit during our workout last Wednesday.