Posted by

Brennan Fjord and Dan Bailey.

dan

 

A post strict gymnastics pump pic at CrossFit Oahu today with these two monsters.  I will be most definitely posting the workouts we do here in Hawaii this week.

 

@dan_bailey9

@builtfjordtough

 

But today….Coach Chris.

 

Vivendi Lab. Week 7. Thursday.

 

Aerobic/Strength Endurance Run, Row, Bike, or SkiErg Workout

.

Part 1:

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

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Part 2:

5 rounds

5 back rack walking lunges (185/135lbs)

10 overhead jumping split lunges (55/45lbs)

15 single leg box jumps (10” box or plates)

3min rest b/t rounds.

***Each round should take about 45sec

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Aerobic/Strength Endurance Workout Details:  Part 1 of this workout can be done on the rower, bike, skierg, or running on the open road. The intensity of the 10, 9….1 is programmed to be an comfortable aerobic threshold pace (HR of 180 minus your age). Every round has a 30sec hard surge (not max effort sprint) plus 30sec of rest.  Part 1 will take 65min.  Part 2 can be performed as soon as you have structurally recovered from the pounding in the Part 1 workout.  The quantities referenced are the totals (not each leg).  Keep your plate overhead if you need to rest during the OH jumping lunges. Progressively increase the tempo from movement to movement.  

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Single-leg box jumps: Balance one foot on box and other on floor. Push off box. Switch feet in mid-air with opposite foot on box and other foot then lands on floor.

.

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Track Workout

1600m, 200m, 1200m, 400m, 800m, 600m

w/ 3min rest b/t reps

Total:  4800m

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Track Workout Details:  This workout looks easy to me.  It has lots of rest and low volume.  The core of this workout is hitting the targeted paces.  This workout has 6 different tempos.  Yes, that’s right, every distance is at a different speed.  An experienced runner will zero problems hitting a multitude of tempos.  Inexperienced runners just have “running pace.” 

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Track Workout Pacing

Current Mile PR Time

1600m Target

200m Target

1200m Target

400m Target

800m Target

600m Target

5:00

5:51

0:35

4:19

1:19

2:51

2:04

5:15

6:07

0:37

4:32

1:23

2:59

2:11

5:30

6:25

0:39

4:45

1:27

3:08

2:17

5:45

6:43

0:40

4:58

1:30

3:17

2:23

6:00

7:00

0:42

5:11

1:34

3:25

2:29

6:15

7:18

0:44

5:24

1:38

3:34

2:36

6:30

7:35

0:46

5:37

1:42

3:43

2:42

6:45

7:53

0:47

5:50

1:46

3:51

2:48

7:00

8:11

0:49

6:03

1:50

4:00

2:54

7:15

8:28

0:51

6:16

1:54

4:09

3:01

7:30

8:46

0:53

6:29

1:58

4:17

3:07

7:45

9:03

0:54

6:41

2:02

4:26

3:13

8:00

9:20

0:56

6:55

2:06

4:34

3:19

8:15

9:38

0:58

7:08

2:10

4:43

3:26

8:30

9:55

1:00

7:21

2:14

4:51

3:32

8:45

10:13

1:02

7:34

2:18

5:00

3:38

9:00

10:31

1:03

7:46

2:22

5:08

3:44

10:00

11:41

1:10

8:39

2:38

5:43

4:09

.

.

Swim Workout

2×100 swim free w/ 60sec rest

12×50 w/ fins (odd w/ board/even w/o board) w/ 30sec rest

2×100 swim free w/ 60sec rest

8×50 pull w/ 30sec rest

2×100 swim free w/ 60sec rest

4×50 swim w/ fins (25+turn+push off w/o breathing/25 easy return)  w/ 60sec rest.

100 warm-down

Total:  2000

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