My Workout Monday February 4th, 2013

"Sweat silently.  Lets have no squawking about a little energy expenditure."

-Martin H. Fischer

A.  Snatch Warm up

B.  Five Sets of Power Snatch X 3 + Push Press X 3 + OHS X 3

C.  Back Squat
1.  5 Reps
2.  3 Reps
3.  1 Rep
4.  8 Reps
5.  8 Reps
6.  8 Reps

*First 3 sets are warming up for the last three working sets.  Ho as heavy as you can for the last 3 sets.

D.  Seven Rounds for Time
Pull Ups X 7
HSPU X 7
Burpee X 7

Article-> Weightlifting & Conditioning

Congrats to Nathan, Adam and Mitch!  They just opened Copperhead CrossFit.  

 

Workout Tuesday December 11th, 2012

"You've got to get up every morning with determination if you're going to go to bed with satisfaction."

- George Lorimore

Beginner and Intermediate
If you're working out today, do yesterday's workout.  

Article->Work Life Balance

Workout Monday December 10th, 2012

"If running is difficult, run more. (This applies to anything in life)"

- Tom Fleming

Week 7 of 16

Beginner
3 Min Easy Pace- Easy pace is conversation pace
3 Min Walk
10 X (2 min easy pace with 1 min walk)
4 Min Walk

Intermediate
30 Min Easy Pace - Conversation pace = Easy Pace
6 Strides- 20 -30 seconds of acceleration, not an all out sprint

The workout this past Saturday was to pair up and run to the top of one of the hills at Papago Park and watch the sunrise.  It was a beautiful morning!

Workout Thursday December 6th, 2012

"The very nature of long-distance running resonates with the Japanese spirit. Endurance, perseverance, and the will to never-give-up-no-matter-how-damn-uncomfortable-it-gets are core Japanese values. A popular proverb is Nana-korobi, ya-oki

. (Fall down seven times, get up eight times.) One of the highest compliments that can be paid to an athlete is to say that he or she has makenki, roughly translated as 'the spirit not to lose.'"

-Brendan Reill

Week 6 Of 16

Beginner and 

Intermediate

If you get out and run today, do yesterday's workout

Article-> How To Breathe

Workout Wednesday December 5th, 2012

"In western society, many of us seem to lose our youthful enthusiasm and simple delights as we grow up. Thankfully, running provides an opportunity to experience those emotions

anytime we like. The trick is learning not to dwell on the superficial things that we think will help us run better or faster. I like to remind myself that Abebe Bikila trained without a watch, did long runs without drinkin

g Gatorade, and won the Olympic marathon without shoes. 

I'm not advocating that we all start running barefoot, but we should rediscover such simple gifts in other ways. Leave your watch at home sometimes before you run.

Savor the child-like joy of moving across the earth under your own power. Run barefoot in the grass. Stop and look at the view at the top of a hill, or gaze at the water in the stream you are crossing.

Seek out your own valley of love and delight. Be thankful for your ability to run, and take pleasure in the fact that you are able to do it. Enjoy every mile of the journey, because we never know when we may be in the homestretch.

Really, these should be the easy things to do."

-Donald Buraglio

Week 6 of 16

Beginner

3 Min Easy Pace- Easy pace is conversation pace, nice and easy

3 Min Walk

6 X (3 min Easy pace with 2 min walk)

4 Min Walk

Intermediate

10 Min Easy Pace- Conversation pace is what easy pace is all about

2 Mile Threshold Pace- Threshold pace is comfortably hard

2 Min Rest

1 Mile Threshold Pace

10 Min Easy Pace

Workout Tuesday December 4th, 2012

"Arrive expecting to push yourself.  Leave with no regrets."

-Unknown

Week 6 of 16

Beginner and Intermediate
If you run today, do yesterday's workout.  

Article-> Achieve Greatness In Your Life

That's us in the background knocking out burpees.

Workout Monday December 3rd, 2012

"We are different, in essence, from different men.  If you want to win something run 100 meters.  If you want to experience something run a marathon."

- Emil Zatopek

Week 6 of 16 

Beginner
3 Min Easy Pace- Easy pace means you should be able to hold a conversation while running
3 Min Walk
10 X (2 min Easy pace with 1 min walk)
4 Min Walk

Intermediate
30 Min Easy Run- Easy pace is nice and relaxed, think conversation pace
6 Strides- Pick up speed for 20-30 seconds- It's not an all out sprint- Take a min break between efforts

Article-> Start Slow Finish Fast

Chris and Jason