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.