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.