Posted by

Paul with Tyson and me after doing the Triple 3 last month.

paul

 

Paul is one of the head honchos over at Progenex, and is one of the raddest dudes around.  Check out what Coach Chris had to say about him.

 

 

It is no secret that I have been bragging on Paul Gomez lately.  A few weeks before the CrossFit Games, Paul informed me that he was interested in doing the Ultimate Hawaiian Trail Run on the island of Kauai.   He explained that he wanted to enter the 10K run with obstacles.   He added that he has not run in years.   He further added that the race was on Sept-14, which gave about 8 weeks to prepare. 

For more details on the Ultimate Hawaiian Trail Run please go to crossfitpoipu.com.  The entire event proceeds go towards benefiting scholarships for kids to do CrossFit.

We are now 10 days out from race day and Paul’s progress has been outstanding.   He has been using the weight vest in certain endurance workouts to help develop aerobic efficiency and his muscular skeleton system.  The below Long Weight Vest Workout is torn from Paul Gomez’ training progression.

.

.

NC Lab. Week 51. Friday.

.

Long Weight Vest Workout (10% of body weight)

12min walk (6min out & back)

1min rest

9min slow jog (4.5min out & back)

1min rest

6min walk (3min out & back)

1min rest

3min slow jog (1.5min out & back)

1min rest

6min walk (3min out & back)

1min rest

9min slow jog (4.5min out & back)

1min rest

12min walk (6min out & back)

Total:  63min

.

.

Interval Run Workout

1000m mod pace

90sec rest

5 x 300 (no rest between 300s)

90 sec rest

500 hard pace

90 sec rest

5 x 300 (no rest between 300s)

90 sec rest

1000m mod pace

Total:  5500m

.

Workout Details: All of my athletes know that I love 300m intervals.  My favorite is 7x300m with a 100m walking rest.  For this workout, the 300s are broken up as 100m jog, 100m hard, & 100m walk.  No rest between 300s.  The core of this workout is the 500m interval.  The tempo on the 500m interval needs to be fast…real fast.

.

Row Workout

500m mod, 100m hard, 100m easy, 100m sprint, rest 45 sec

500m mod, 200m hard, 100m easy, 100m sprint, rest 1:00 min

500m mod, 300m hard, 100m easy, 100m sprint, rest 1:15 min

500m mod, 400m hard, 100m easy, 100m sprint, rest 1:30 min

500m mod, 300m hard, 100m easy, 100m sprint, rest 1:45 min

500m mod, 200m hard, 100m easy, 100m sprint, rest 2:00 min

500m mod, 100m hard, 100m easy, 100m sprint, done!!

Total:  6500m

.

Sprint pace:  sub-2000 PR pace

Hard pace:  2000m PR pace + 0-5sec

Mod pace:  2000m PR pace + 5-15sec

Easy pace:  2000m PR pace + 25-30sec

.

.

Swim Workout

6×50 any drill (switch every 25) w/ 30sec rest

400 pull

6×50 kick w/ fins w/ 30sec rest

300 pull

6×50 swim w/ fins w/ 30sec rest

200 pull

6×50 swim (sprint/easy by 25) w/ 30sec rest

100 cool down

Total:  2200

 

2 Responses to “Gomez”

Trackbacks/Pingbacks

  1.  Maximizing Strength, Improving Mindset, and Becoming the World’s Fittest Man – Jason Khalipa | The Blog of Author Tim Ferriss
Leave a Reply...