Team workout 04-02-2010

Tenney doing Kettlebell Swings last Monday. Notice her ear is visible from the side and the kettlebell is extended straight over the arms.  Nice work!

The fundamentals class starts at 9AM. On rampers are welcome to attend this class as well.

Some people have been asking me about programming running workouts to train for upcoming 5K, 10K races along with the Reno Tahoe Odyssey.  Starting next week, in addition to the normal CrossFit programming, I’ll program running workouts Tuesday, Thursday, and Saturday on Beyond the Whiteboard.  Feel free to do the workouts on days that work best for you. If you want to try this out you have a couple of options depending on your goals.

1. Do CrossFit, then do the run afterwards or later in the day.  Only do this on interval or tempo days.  On TT days, only do the run and maybe do the strength stuff afterward if you have time and energy.
2. Do the strength work, then do the running workout in place of the WOD.
3. Only do the running workout for that day.

Schedule, rest, weather and priorities will help you decide what’s right for you.  If your #1 priority is running a race, make sure you get the running workouts in and either skip CrossFit or only do it if you know you’ll be able to get the run in, too.  If you want to improve your running to help you do CrossFit, you could plan on doing 1 or 2 of the running workouts a week.  CrossFit Endurance posts workouts for biking, rowing, and swimming in addition to running, but I’m only going to be posting the running ones.  If you are interested in doing other sports, feel free to sub the equivalent workout for another sport.

There won’t be specific running classes for now but you should be able to do most of these runs from the gym at almost any time.  Start with the official CFE warmup.  Videos of the drills are available on the CFE site or have one of the trainers show you a few of them.

If there is one piece of equipment that I’ve gotten my money’s worth out of for running it’s been the Garmin Forerunner 305. It is great for recording the distance you’ve ran along with lap times.  I may write a whole post sometime on all the ways I’ve used it for running, triathlon, and CrossFit. Looks like you can get the 305 for about $150 and the 205 for about $120 from Amazon.com. I usually have mine at the gym so let me know if you want to try it out or a quick lesson on how it works. Having one will make the set up for most of the workouts easier, but you can certainly get by with just a wrist watch with a stopwatch.

Strength
Shoulder Press 65%x5, 75%x5, 85%x5 or more. Percentages are calculated from your working 1 rep max.
WOD
Team workout.
There will be 3 stations.
3 rounds
Station 1: burpees
Station 2: pull-ups
Station 3: Farmer’s carry 200m split between the team (100+lbs of kettlebells: 2 1.5 pood or 3 1 pood, or 4 25 lbs)

The time at each station will be determined by the time it takes a team to do the Farmer’s carry, thus limiting the time that the other teams have to get reps on the other exercises. All team members can do reps at the same time unless we have an uneven number (we’ll figure it out when we know how many people we have).  We’ll do 3 rounds of this. This is scored by the total reps of burpees and pull-ups that your team gets.