Tuesday 08/26/14

Goofing off in the weight room makes for some great pics!

Endurance

6:00 p.m.

Come on out for the last endurance WOD of the summer! Starting in September (i.e., next week), Tuesdays will revert to our open gym slot at 6:45 p.m. (at CHS).

Be sure to bring water!

This week we will meet at Standing Bear Lake (between Fort and Ida Streets and also between 132nd and 144th Streets). Below is a map with the specific location - please click on the map and zoom in as there are several parking locations throughout the park, and we want you to arrive at the correct one - the "pin" marks the parking location. The path on the map is from Concordia High School to Standing Bear Lake, but those of you who do not live near school will still find the map useful since it indicates the parking location. To zoom, you can use the "plus" button in the bottom-right of the screen or simply double-click on the location to which you wish to zoom.  One of the red "pins" marks the parking lot (the directions take you there), and the other red pin is the location for the actual workout (very close to the parking lot).

Map to Standing Bear

Short Hill Sprints
5 rounds of:
Run 1 hill sprint - rest the remainder of 1 minute
Run 1 hill sprint - rest the remainder of 1 minute
Run 1 hill sprint - rest the remainder of 2 minutes

Tuesday 08/19/14

Dawn benches while Maddie spots

Endurance Class

6:00

Meet at Buffet Middle School track.

Please bring a watch and water!


4 rounds for time of:
400m run
50 Squats

Compare to 06/24/14.


Finale: Spiderman lunge for 2:00/leg

Tuesday 08/12/14

Endurance Class

6:00

Meet at Buffet Middle School track.

Please bring a watch and water!


Run for max distance:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on


Finale: Mob your calves for 2:00/leg.

Lori does a great job of making sure her chin is actually over the bar - nice work!

Tuesday 08/05/14

Endurance Class

6:00

Meet at Buffet Middle School track.

Please bring a watch and water!


"Tosh"
3 rounds. Rest the exact time it takes you to complete the interval.
200m
400m
600m


Finale: Spiderman stretch for 2:00/leg

Christine enjoys the peace and serenity of thigh bar mashing.

Tuesday 07/29/14

Endurance Class

6:00

Meet at Buffet Middle School track

Option A:
400m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00.
Rest approximately 4:00
400m run

Option B:
800m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00
Rest approximately 4:00
800m run

Some points of clarity:
Choose the option that you prefer - both are great workouts.
All of these distances are to be sprinted, and should be very difficult.
The rest times are approximate so that we can start as a group each time.

Compare to 08/27/13.

Tyler gettin his bench on

Tuesday 07/22/14

Endurance Class

6:00

Meet at CHS!

For time:
25 Jumping Squats
400m run
7 rounds of:
5 Push-ups
10 Lunges
Then:
400m run
25 Jumping Squats

Mike

Tuesday 07/15/14

Endurance Class

Meet at Buffet Middle School at 6:00.

4 RFT of:
25 Walking Lunges
Complete the remainder of 400m run
20 Push-ups
Rest 1:00

Maddie showing nice squat form

Tuesday 07/08/14

Endurance

Meet at Buffet Middle School track.Warm up will be jogging to the starting point. Cool down will be walking or jogging back to the track. The workout will take place from 144th and Larimore on the southwest corner to the top of the hill.

5 Hills - Run to the top of the hill, walk or jog down. At the bottom of the hill, rest for two minutes.

Geneva rockin her bench press while Diana shows

great spotting technique. These two have come a long 

way in the past year! Way to work, girls!

Tuesday 07/01/14

Eundrance WOD

Location:  North side of Bennington Lake (see the map here or below).  Drive north on 168th St. to Hwy 36 (Pawnee Rd).  Turn left (west) on Hwy 36.  Make the 1st left turn (about 800m after you get on Hwy 36) - this will take you to a small parking lot at the top of the hill where we'll meet.

Hill Repeats
(A) 2 x 1 mile repeats or (B) 2 x 1/2  mile repeats holding fastest possible pace without deviating more than 1 minute. Recover 1 minute at the top of the hill, then descend at an easy pace. Start 2nd run after 1 minute recovery at the bottom of the hill.

If your 1 mile time is 9 minutes or less, choose option (A).  If it is over 9 minutes, choose option (B).

View Uphill TT in a larger map

Diana getting her Duck Walk on

Tuesday 06/24/14

Endurance WOD

Meet at Buffet Middle School

4 rounds for time of:
400m run
50 Squats

Make those squats legit - get full depth!

Compare to 08/16/13.

Mike Benching

Tuesday 06/17/14

Endurance Group

Remember this class begins at 6:00.

THERE IS NO WATER PROVIDED at any of these locations. Please be sure to bring the following with you to every Endurance workout:
- Water (lots of it)
- Watch (a phone timer might work, but a watch is much better)
- Towel if you don't like doing activities on grass or cement

This week we will meet at Chalco Hills (southwest corner of 144th and Giles).   Below is a map with the specific location - please click on the map and zoom in as there are several parking locations throughout the park, and we want you to arrive at the correct one - the "pin" marks the parking location.  The path on the map is from Concordia High School to Chalco Hills, but those of you who do not live near school will still find the map useful since it indicates the parking location.  To zoom, you can use the "plus" button in the bottom-right of the screen or simply double-click on the location to which you wish to zoom.

Map to Chalco Hills - Hill Runs

Hill Sprints on the 3:00
Sprint uphill for :30 or until you reach the top of the hill (whichever comes first). Walk down the hill and rest the remaining amount of time. Begin a new sprint every 3:00.

Tuesday 06/10/14

We will meet at Buffet Middle School track this week at 6:00. Bring a watch and water!

"Tosh"
3 rounds. Rest the exact time it takes you to complete the interval.
200m
400m
600m
Compare to 08/13/13.

Tuesday 06/03/14

WEATHER ANNOUNCEMENT: In the event of inclement weather, we will post information regarding class here no later than 4:00 the day of the workout. Today is not looking good, but we'll make a final call by 4:00.

TONIGHT'S WORKOUT IS CANCELED. See you tomorrow!

Remember we are at 6:00 tonight! Bring a watch!

Location: Buffet Middle School (14101 Larimore Ave, Omaha, NE 68164).

"Tosh"

3 rounds. Rest the exact time it takes you to complete the interval.

200m

400m

600m

Compare to 08/13/13.

Finale: 2 rounds, NOT for time of 20 Sit-ups and 10 Push-ups.

Tyler gettin low

Tuesday 08/27/13

Last endurance class of the year - come on out for a great workout!


Option A:
400m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00.
Rest approximately 4:00
400m run

Option B:
800m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00
Rest approximately 4:00
800m run

Some points of clarity:

1. Choose the option that you prefer - both are great workouts.
2. All of these distances are to be sprinted, and should be very difficult.
3. The rest times are approximate so that we can start as a group each time.

Finale: Spend 5 minutes stretching your calves and hamstrings.

Lori pulling some big weight

Tuesday 08/20/13

Endurance Class


20 minute TT (time trial)
Choose a pace that you can maintain for the entire 20 minutes. Be sure to bring your watch.


Finale: 50 Push-ups (as few sets as possible)

"The Back Forty"

Tuesday 08/13/13

Endurance Class


Bring your watches!


"Tosh"
3 rounds. Rest the exact time it takes you to complete the interval.
200m
400m
600m


Finale: Spiderman lunge/stretch for 2 min/leg and calf stretch for 2 min/leg

Double-under practice

Tuesday 08/06/13

Take a look back at the most recent pictures on this blog. Notice a theme? Make it out to the track tonight - the running and general endurance work will really enhance your regular conditioning work, and it will make any running in those workouts that much better!


Endurance Class

4 rounds for time of:
400m run
50 Squats

Make those squats legit - get full depth!

Compare to 05/28/13.


Finale: Spend 2 min/leg in the Spiderman lunge.

Rowdy and Tyler duke it out!  Make it to the endurance class this week - 

it will really boost your regular conditioning work on the other evenings!

Tuesday 07/30/13

Endurance Class

"Griff"
For time:
800m run forward
400m run backward
800m run forward
400m run backward

Finale: 2 sets of 10 Push-ups and 20 Sit-ups

Compare to 05/21/13.

Rowdy havin fun in the 

new weight room!

Tuesday 07/23/13

Reminder: This Saturday is the race! Sign up here!


Endurance Class

5:00 on, rest 4:00
4:00 on, rest 3:00
3:00 on, rest 2:00
2:00 on, rest 1:00
1:00 on

Cover maximum distance for each interval.

Compare to 05/14/13.


Finale: Complete 50 Squats and 25 Push-ups, not for time.

Tyler getting push-ups done

Tuesday 07/16/13

Endurance Class

10 x 200m run, resting 1:00 between each.
Hold within 3 seconds of your fastest time. If you incur a penalty, you have 5 grass hills to run (walk down) after everyone is done with their workout.

Compare to 05/07/13.

Brenden working hard to 

get some DU's.