SS Long Interval/ 3S Bike 6-24-14

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Dana Point Grand Prix Kids Race

SWIM (SS)
5-10 Minutes Mobility
Episode 89: Bro, Your Internal Rotation is Lacking
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Playing with Surface Area
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Explosive Steep Climb Training Tips
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
10-15 minute cool down.

RUN (SS&3S)
5-10 Minutes Mobility
Episode 151: The Runner/Split Jerk Dream Mob
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Run faster fall & pull
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
10-15 minute cool down.


2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)


 

SS Long Interval/3S Bike 5-22-14

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Why Ice Doesn’t Help An Injury

SWIM (SS)
5-10 Minutes Mobility
Episode 155: Periscapular, Regional Death by Pain Ball
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Position 11 for Two
iFollow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 800m
Recover 3:00
10-15 minute cool down.

BIKE (SS& 3S)
5-10 Minutes Mobility
Episode 73: Fight the Airplane Fuzz
Dynamic warm up
15-20 minutes Drill Work
Climbing Drills: Powerful and Balanced Cycling
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 800m
Recover 3:00
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 241: Sumo and Medial Chain Business Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Running – Wall Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
4X 800m
Recover 3:00
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 201: Better Compression for Faster Rowing
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.
4X 800m
Recover 3:00 

10-15 minute cool down.