Training Regimen for the Week

Do your best to perform a CFA WOD 3x times this week. One of the CFA WOD, perform the exercises below as a recommendation. Hope to see you this Sunday at the Washington Lee Track.

3+ Hours After CrossFit NOVAMMA WOD

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

Team Workouts

Hi guys and gals!

Sorry we are sometwhat out of the loop. It will get better soon. You should all be subscribed to the blog by now. There was a misunderstanding from this past weekend's team workout. The workout this Saturday will be at 9 am. Please park your car at the school and run to Exorcist stairs. Please meet me there at 9 am. That means, you should leave the school by 8:30 am. I will be there waiting for you. If you cannot make it this weekend, then please try to do something on your own. Try the endurance workout on your own posted on the right column of the blog. Any questions, let us know.

Chau

Ragnar Training Recommendation

We do not object for you to use the Ragnar Recommendation, but we feel that you also do not need to run like crazy to prepare for the race. We are sharing their guide here so you get a feel of different training regimens out there. We are trying to combine the Novie and Intermediate runs together with our Crossfit workouts.

Intermediate Runner: This program is designed to build endurance and develop strength through hill training. Keep the recovery miles very easy and place the emphasis of your training on the hills and long runs, i.e. make the easy days easier and the hard days harder. June 15: Mon 5 Miles Tues 6 Miles Wed 5 Miles Thurs 5 Miles Fri 5 Miles Sat 8 Miles Sunday Rest Novice Runner: Run at your own "comfortable" pace for the given amount of time. "Comfortable" might mean walking periodically in order to complete the workout. That's OK; the important thing is that you stick to the length of time allotted for each workout. If you miss a workout don't worry, just start from where you are on the schedule June 15: Mon 20 Minutes Tues Rest or Cross Train Wed 20 Minutes Thurs Rest or Cross Train Fri 15 Minutes Sat 15 Minutes Sunday Rest

Final Team Participants for Ragnar Relay Sept 25-26

Everyone!

 

We have the Final Team makeup for the Ragnar.  This leaves us to 7 women and 6 men!  WE have one extra person as a backup plan.  I just want to remind you that Brandon and I are going to do our best to give you guidance and provide recommendations for your training.  Our team training once per week will be swapped back and forth from Saturday morning and Sunday evening unless a lot of you do not like this idea then let me know.  Since we did this past Saturday, the next weekend is Sunday evening at 6:30 pm.

 

Training Regimen for this week (Check the Blog often):

MON-WED-FRI (CFA WOD)

WED (Endurance Workout)

SUNDAY (Team Training @ 6:45 pm)

 

Thank you for participating in this event.  We hope you all have fun. 

 

First Name	Last Name	Gender
Mark	Antholt	M
Magnolia	Bautista	F
Lauren	Briggerman	F
Jared	French	M
Amber	Haf	F
Patti	Hanley	F
Vivek	Nakarmi	M
Manni	Pena	M
Alex	Rodrigues	M
Renata	Rutman	F
Catherine	Seguin	F
Anya	Vostokova	F
Hsu	Wang	M

 

Endurance Workout for Saturday, 06/13/09 11:00 a.m.

Run: 3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set.

EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

CFA WOD

CFA WOD - Come at 5:30 pm or 6:30 pm!

Main Set:

Round 1

Run 400 m

30 Box Jumps

25 Thrusters

20 Pullups

Run 400 m

50 Situps

Round 2

Run 400 m

30 Burpees

25 Wall Balls

20 KB Swings

Run 400 m

50 Situps

Notes from First Meeting, Sat 06/06/09

1) On Training: 3 times per week Crossfit Workout of the Day (CFWOD), plus 1 Endurance Training on the same day as the CFWOD. The endurance workout should occur either 3 hours before or after the CFWOD. All workouts can be done on your own, however, it is encouraged for you to come train as a team at least 1x or 2x a week for motivation.

2) Chau will create a blog specific for the Ragnar Relay to monitor progress and post workouts. This will be ready by Tuesday morning.

3) Team commitment in terms of registration. We need to have your paid registration NO LATER THAN FRIDAY, JUNE 12, 2009. Please email Chau at crossfit@novamma.com for more info. Current members of Novamma will be sponsored 50% by the school, while non-members will need to pay the full registration fee of $90.00. Anyone that does not pay by June 12^th, 2009, will be assumed as a non-participant for this event. If you have to pull out due to circumstances, understand that you will not get a refund and we will find a replacement for you. Our Team name: “NOVAMMA CRUSHERS” We will have T-shirts made.

4) We calculated the 400m run test. 6 Rounds with 2 minute rest in between each 400m run. Those that were present on Saturday:

5) Please Bring your own watch to keep your rest time

6) Nutrition will help be a key through your work outs. Paleo Zone is recommended. If that is too strict I recommend Paleo and then slowly begin understanding amounts. If you need a definition – think of it as the “real F-ing food diet”. Stay on the outside of the grocery store - Only food that can be gathered, hunted or caught.

As a lot of you experienced – this was a bit different than the normal training you have gone through. Please expect more of this. There will be a lot of sprint training with some longer work thrown in. It is not required, but it could be helpful to get a metronome to help you keep pace. Pacing will be important.