Fresno Endurance Day 3:

Discussion of Injury prevention and overtraining possibilities. 

Discuss stretching techniques and how to keep loose during training

Repeat drills from Weeks 1 and 2

Add in

-lean at ankles  forward/backward (body control)

-Gorilla Drill

WOD: 90 sec on/90 sec off x6  Record Distances

Week 3 Homework:

Run Interval Homework: (2x this week)

4 running drills
Stable Arm Drill (Charlie's Angel) x 3
Carioca 3 x 10 both directions then into run
Forward Lunge Drill 3 x 10 each
Wall Drill 3x20 each leg

1x through of:
4x 1min 30 sec repeats
1 drill of Choice
1 x 6 min Holding Pose form.

WOD 1:
4-6 x 400m repeats (Half Marathoners bump that up to 4 x 1000m repeats)
Recover 3 min, 2 min, 2 min, 1 min
Hold form as long as possible

WOD 2:

Choose ONE of the Following Sports.

Cover as Much Distance as Possible

Swim: 15 min

Bike: 40 min

Run: 40 min

C2: 15 min

WOD 3: Run:

6x3 min intervals

Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.

Hold maximal distance possible on each of the 3 min intervals.

Week 4 Class:

Discuss Self Myofascial release after training

-Cadence/metronome work

-barefoot work

Repeat ALL drills (half barefoot)

Cadence drills- 5 different speeds starting at 91 and work to 100

WOD:  20 Rounds of 10:5 on rower

Week 4 Homework:

5 drills (3x this week)
Wall Drill (3 x 20)
Forward Lunge (3 x 10 each leg)
Stable Arm Drill 3x 20 each
Carioca (3x)
Arms behind back (3 x 20 feet)

Cadence running drills this week: (3x)

Cadence run from 91-103 steps of 3 beats (20 meters)
4x30 seconds at 93, 4x30 seconds at 96
1 x 4 min at 91

WOD 1:

3+ Hours After CrossFit Main Site WOD

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES

Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.

Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.

C2: 10 x 125m all out Sprints w/ 1 min recoveries... NO PENALTIES.

WOD 2: Tempo Run/Ride (this is based on the athletes I had in the first class for the distance… easily modifiable)

Choose on of the following:

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

Swim 1000m total 85% first 500, 95% back half

WOD 3:

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries


Notice your volume is coming u a little bit this week.  Remember, for some of you I need that volume up this week (since you have a race coming up) but just slightly.  Also notice that for the marathoners, the intensity is much higher than marathon pace!  Something else to think about is to make sure you are at the intensity prescribed.  It is easy to reel back on these workouts because they are challenging.  Remember to continue to push forward.