Tuesday 05/29/12

Location:  Buffett Middle School Track

Please bring your watches!


TT Plus Intervals
1 mile Time Trial (TT)

Rest 3 minutes.

Run 3 x 400m at your 1 mile TT pace (30 seconds rest between each run).

If you deviate more than 2 seconds (on the 400s), you have a foul.  A foul results in 1 minute max reps of burpees (to be done at the end of the workout).  You can only accumulate 1 foul penalty (i.e., even if you foul on all of the 400m runs, you only do 1 minute of burpees).

 Running some lines

Memorial Day 05/28/12

Remember - there is no class tonight in observance of Memorial Day.  See you Tuesday!

Saturday 05/26/12

In observance of Memorial Day, we will not have class on Monday, 05/28/12.


Push Press
2 x 5, 1 x 5+


10 min AMReAP of:
5 Ring Dips
5 Deadlifts, 135#/95#
5 Hang Power Clean, 135#/95#
(Courtesy of OPT)

Rest 5 min.

3 rounds AMReAP of:
30 sec Burpees
30 sec Rest

Your score is the total number of reps (ring dips, deadlifts, hang power cleans, and burpees).


Finale:  Spend 5-10 minutes working on your handstand.

Joanne - "Grace"

Thursday 05/24/12

10 min to build to a heavy single in the split jerk
-The jerk will be taken from the rack.
-Not a 1 RM


5 min AMReAP of:
5 Deadlifts, 315#/213#
5 Burpees

Rest exactly 8 minutes, then . . .

6 min AMReAP of:
6 Cleans, 185#/135#
6 HSPU

Rest 6 minutes, then . . .

2 rounds AMReAP of:
1:00 Running sidelines on the bball court
1:00 Rest


Finale:  8 minutes mobbing your calves and/or quads (e.g., couch stretch).

"Uneven Grace"

Tuesday 05/22/12

Tonight is our second Tuesday evening running class (6:00 p.m.) - come out and join us!


Location:  Buffet Middle School track


Cover the maximum distance possible for each interval:
5:00 on
2:00 off
5:00 on
2:00 off

Then 5 x 1:00 intervals with 30 sec recovery between intervals.

 Rowdy

Monday 05/21/12

Don't forget we have Tuesday night running class at 6:00 p.m. We'll meet at Buffet Middle School again - see you there!


Back Squat
2 x 5, 1 x 5+


"Uneven Grace"
30 Clean and Jerks
Guys 135# (Bar + 50# + 40#)
Girls 85# (Bar + 25# + 15#)

Break the 30 reps into sets of 5, switching sides of the bar every 5 reps. The cleans can be power cleans, and the jerks can be split or push jerks.

Compare to 08/13/11.


Finale:
Spend 2:00 on your hands.

 Kathy gets some air!

Saturday 05/19/12

Push Press
15:00 to find your 3 RM


For time:
400m run
25 KB swings, 1.5 pood/1 pood
Carry your KB around the school
Carry a plate overhead around the school, 45#/25#
25 Box Jumps, 24"/18"
Run around the school
50 Walking Lunges
25 Burpees
400m run
(Courtesy of CrossFit 801)

Compare to 10/16/10.


Finale:  4 min/shoulder with a lacrosse ball or with a band.  You may break this up into 2 minute segments.

We did 400m repeats at the track this past Tuesday. Check out this clip of Michael Johnson in 1999 as he sets the (still-standing) world record of 43.18 seconds! (The clip is several minutes long, but the race is within the first minute.)