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.