3S Long Interval Run/Freestyle Connection Seminar

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Freestyle Connection Seminar Sept. 21 in Medfield
Put Free+Style into action

RUN (3S)
5-10 Minutes Mobility
Episode 293: Haiku Winner, Travel Ideas, And Your Feet
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Wall Drill with Explanation
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

4X 4:00on, 3:00 off
10-15 minute cool down

3S Short Interval Bike 8-27-14

HG Nor'easter
Reebok Nor’easter
HawkGrips + Marc Pro= Recovery done better

BIKE (3S)
5-10 Minutes Mobility
Psoas Flossing and Biker Hips | Episode 301
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Climbing Drills: Powerful and Balanced Cycling
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

6X :30 on, :30 off
15-20 minutes warm down.

SS Short Interval/ 3S Swim 8-26-14

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SWIM (SS& 3S)
5-10 Minutes Mobility
Quick Diagnostics and First Fixes: Common Swimming Faults | Pro Episode # 74
MWOD PRO Required
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Sneaking Up on Air
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
8X :30 on, :30 off
15-20 minutes warm down.

BIKE (SS)
5-10 Minutes Mobility
Psoas Flossing and Biker Hips | Episode 301
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Climbing Drills: Powerful and Balanced Cycling
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

6X :30 on, :30 off
15-20 minutes warm down.

RUN (3S)
5-10 Minutes Mobility
Episode 49: Running in Overextension with Fixes and The Machine
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Paradiso CrossFit Running – Wall Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

6x :30 on, :30 off
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 269: On the Spot MobRx for Tight Hips
Dynamic warm up
500m easy
5-10 minutes drill work:
CrossFit Rowing Tips With Shane Farmer Episode 2
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
8X :30 on, :30 off
10-15 minute cool down.

 

SS Tempo/3S Swim TT

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SWIM (SS& 3S)
5-10 Minutes Mobility
Episode 98: Basic Upper Body Mobility List (While being attacked by Sharks, on fire)
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
(SS)
1200m @ 85% 1200m TT pace
15-20 minutes warm down
(3S)
1600m TT

BIKE (SS)
5-10 Minutes Mobility
Episode 14: Celebrity Goat Death Match: Chris Spealer
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Cycling Tips: Power Pedal Strokes
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

25M @ 85% 20M TT pace
15-20 minutes warm down.

RUN (SS)
5-10 Minutes Mobility
Episode 37: Bias Bias, Hip ER plus Flex, Flex plus ER
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Ball of the Foot (BOF) Hops with Lean Demo
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

9M @ 85% 6M TT pace
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 257: Athletic Thoracic Outlet
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing for CrossFit – The Sticky Catch Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5k @ 85% 5k TT pace
10-15 minute cool down.

3S Run Short Interval or Tempo 8-23-14

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RTR: How to reset your feet back to original manufacturer’s condition.

RUN (3S)
5-10 Minutes Mobility
Episode 37: Bias Bias, Hip ER plus Flex, Flex plus ER
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Ball of the Foot (BOF) Hops with Lean Demo
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

PICK 1:
(SI)
10X 100m
Recover :60
OR
(Tempo)

10M @ 85% 10k TT pace
10-15 minute cool down.

3S Rest Day HawkGrips 8-22-14

Hawkgrip games code
HawkGrips

HawkGrips (as seen at the CF Games w/ Resiliency Project Recovery Team) are instrument-assisted soft tissue mobilization (IASTM). HawkGrips are used to address soft tissue irregularities to improve range of motion and /or relieve pain. They can be used to break up scar tissue. The different size and variety of edges allow for precise treatment, immediate response, and quicker recovery. Treatment is non- invasive and can address a legion of conditions . Hawk grips are surgical-grade non- porous stainless steel which prevents the transfer of bacteria.
Questions?? or check out a set email Kaitlin kaitlin@resiliency-project.org

A. Active Recovery 25-30 minutes  performed at 60-70% effort.
Choose 1
:
*Run
* Swim
* Row
* AirDyne
Keep pace conversational focus on efficient movement.
Good opportunity for some extra drill/skill work.

B. Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes.
* Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes
* Choose 1-2 Upper Extremity Mobility Drills from  Mobility WOD and spend 5-10 minutes