SS Long Interval 3S Run

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A Runner’s Blueprint For Mobility: Q & A with Dr. Kelly Starrett and TJ Murphy
Are you an injured runner? Are you a runner looking for increased performance? In this LIVE Q&A, New York Times Bestselling author Kelly Starrett and co-author TJ Murphy will explain how to resolve running injury, maximize range of motion and self care for your tissues.

SWIM (SS)
5-10 Minutes Mobility
Episode 86: New Shoulder Mob Zulu: First Rib Love
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.
3X 5:00 on, 3:00 off
10-15 minute cool down

BIKE (SS)
5-10 Minutes Mobility
Episode 273: Lateral Elbow Pain/”Tennis Elbow”, “Kimura Elbow”
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
High cadence drills
F
ollow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 5:00 on, 3:00 off

15 minute cool down.

RUN (3S&SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 5:00 on, 3:00 off 
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Dynamic warm up
500m easy
5-10 minutes drill work:
Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3X 5:00 on, 3:00 off
10-15 minute cool down

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SS Long Interval/3S Run 8-19-14

Kels run
Kelly Starrett running in South Africa
SWIM (SS)
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.
3X 1200m
Recover 3:00
15-20 minutes warm down

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.
4X 1200m, Recover 3:00
15-20 minutes warm down.

RUN (SS&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.

4X 1200m
Recover 3:00
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.
2X 1200m
Recover 3:00 unti
10-15 minute cool down.

SS Long Interval/3S Rest Day 8-14-14

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SWIM (SS)
5-10 Minutes Mobility
One of My All Time Best Shoulder Fixes. Seriously… Do This Yesterday.
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Eyes-Up Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 11: How to “Stretch” Your Back Bits
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Ride 1-2 MPH Faster
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
15-20 minutes warm down.

RUN (SS)
5-10 Minutes Mobility
Episode 151: The Runner/Split Jerk Dream Mob
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Pose Method Running Drills
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.

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.

SS Long Interval/3S Run

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Kids track meet Portland, Or
SWIM (SS)
5-10 Minutes Mobility
Episode 315: Great New Shoulder Fix-Internal Rotation Tack and Stretch
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Fist / Open Finish
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10X 100m
Recover 3:00
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 267: MobRx for Lound, Creaky Knees
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Cycling: Pedaling Technique Drills on Rollers
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

4X 2k, spin/recover 3:00
15-20 minutes warm down

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

(SS)
4X 600m
Recover 3:00
(3S)
5X 600m
Recover 3:00 

15-20 minutes warm down

ROW (SS)
5-10 Minutes Mobility
Episode 88: Desk Athlete Hip Rescue
Dynamic warm up
500m easy
5-10 minutes drill work:
“Fixing Common Rowing Errors” with Shane Farmer (Journal Preview)
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
4X 750m
Recover 3:00
10-15 minute cool down.

 

SS Short Interval/3S Bike 6-26-14

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Episode #43 Kelly& Juliet Starrett

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.
4X :60 on, :60 recovery
15-20 minutes warm down

BIKE (SS& 3S)
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.
(SS)
4X :60 on, :60 recovery
(3S)
4X 60 on, :60 recovery
10-15 minute cool down.

RUN (SS)
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.
4X 60 on, :60 recovery
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.
4X 60 on, :60 recovery
10-15 minute cool down.


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 Rest or Active Recovery Day 6-19-14

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SWIM (SS)
5-10 Minutes Mobility
Episode 286: Trigger Point World Headquarters + Shoulder Mob
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Sliced Hand Exit
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 272: TJ Murphy Edition and Hamstring Stiffness
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Pose cycling on a Wattbike
Follow drill sets with 3 sprints < 100m 80%. 90%, 100%
Recover completely and begin workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

15-20 minutes warm down

RUN (SS)
5-10 Minutes Mobility
Episode 260: Positional Inhibition and Hip External Rotation
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Running with heavy feet? Practice your Double Unders!
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.

ROW (SS)
5-10 Minutes Mobility
Episode 252: Two Joint Muscles and Your Hips
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.


3S Active Recovery

A. Aerobic Restoration 25-30 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

*Run
* Swim
* Row
* AirDyne
Keep pace conversational focus on efficient movement.

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted.

B. Mobility and Maintenance

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

To be done at home: Remember Recovery is KEY!
C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression, Marc Pro session, etc.
D. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.