Archive for the ‘Sprint’ Category
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Thursday 100325
Workout Running Intervals 3x 400m, 200m, 100m w/ 3:00 rest between each effort. As these are our first intervals of the year, your perceived effort should NOT be 100%. These are to work on form and build stamina. Those that ran yesterday, will perform Push Press today. Why are we Sprinting? Sprinting is better for [...]
Thursday 080828
Happy B-Day Dad! I think of you everyday. Warm-up Running drills2x 15-25 meters of:SkipsCrossoversSide ShufflesCarioca Workout2 – 50M sprints (100% effort)2 – 100M sprints (70% effort)1 – 200M sprint (70% effort)2 – 50M sprints (100% effort)slowly walk to the start of all sprints42 push-ups today
Monday 080609
CW on his way to a PR of 10:46 for “Helen” as rx’d Time to run! Workout3 sets of:400M Run2:00 rest400M Row2:00 rest Compare to:TITANFIT: Friday 080321
Saturday 080531
SW w/ cleans during Linda… Ok, I’ve posted 2 different workouts. In the event we do not have enough participants for the 2nd posting, we’ll (yes me too) will do the first.Workout:100M run20-65 lbs Thrusters 100 M run20-Pull-Ups 100M run20-24 inch Box Jumps 100M run20-Lower Back Extensions 100M run20-Sit-Ups 100M run20-65 lbs Push Press 100M [...]
Monday 080526
Memorial DayWorkout 10 – 100M sprintsRest fully between sprints. Think 60+ seconds of rest. The Butterfly Kip…
Thursday 080410
WorkoutFor time:3×10 Burpees20 Box Jumps30 Pull-ups40 Air Squats100M run/125M row This is the ANTI Herb workout for those that are interested… Hey we had some visitors yesterday. We had 3 Firemen come in from Virgina. They are members of CF Fairfax http://crossfitfairfax.com/joomla/index.php?option=com_frontpage&Itemid=1 , they did the HQ WOD, “Kelly” and set a new TitanFit record [...]
Sunday 071028
Workout: 100M run20-65 lbs Thrusters 100 M run20-Pull-Ups 100M run20-24 inch Box Jumps 100M run20-Lower Back Extensions 100M run20-Sit-Ups 100M run20-65 lbs Push Press 100M run20-35 lbs Over Head Lunges
Saturday 071020
WorkoutFor time: Run 200m21 box jumps (24″ box)21 L pull-ups21 Thrusters Run 400m15 box jumps15 L pull-ups15 Thrusters Run 800m9 box jumps9 L pull-ups9 Thrusters This one will take some time for the big guys. We will get our revenge after the rest day!
070921
Sprinting is superior to distance running for building and maintaining muscle mass. That being the case, today, we sprint! I offer visual proof for my assertion… Catherine Ndereba 2004-Marathon Olympic Silver Medalist Haile Gebrselassie 2000-10,000M Olympic Champion Christine Arron 2005-100M World Championship Warm-up/Skills: Pull-ups x10 x 3 100M runs x3 (these should be at 50-75% [...]
070816
Let’s get to the track! I get a lot of questions about exercise at work. I have several co-workers who have asked me how to turn fat into muscle. We all know that’s not possible, right? Here’s the deal: Fat and muscle are two separate entities. One must burn fat and build muscle. Here’s how [...]
