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.