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 06/11/13

Endurance Class
Reminder:  Endurance classes meet at the Buffett Middle School track unless otherwise noted.


20 minute TT (time trial)
Choose a pace that you can maintain for the entire 20 minutes.  As always, please bring a watch to the endurance classes.


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

Joanne and Lauren rock the run, and Tracy gets some serious air!

Tuesday 05/14/13

Endurance Class

Meet at Buffet Middle School at 6:45, unless otherwise noted here by 5:00 on Tuesday. Bring a towel, a watch, and water.


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.


Finale: Complete 50 Squats and 25 Push-ups, then stretch your calves for at least 2:00 each.

Mike

Tuesday 07/24/12

4 x 800m, resting 3:00 between.

Hold within 5 seconds of your fastest time. If you fail to stay within 5 seconds, you have 50 push-ups at the end of the workout.

Joanne working on leaning - lookin good!

Tuesday 07/17/12

Location: Buffet Middle School

6:00 of 100m sprints on the :40.
Rest 3:00.
4:00 of 100m sprints on the :40.
Rest 2:00.
2:00 of 100m sprints on the :40.


Finale:
Complete 50 squats in as few sets as possible, then spend 10 minutes stretching.

Kathy doing something awesome. It's 

a pistol, I think...but no matter what

it is she's doing, it's a great face!

Tuesday 07/10/12

If you haven't already registered for the Ridge Road Run, do it now! You will not regret it! If you have already registered, get a friend to do it today!


4 rounds for time of:
400m run
50 Squats

Welcome Kjirsten to the gang! 

We are glad you're joining us, girl!

Tuesday 07/03/12

Location:
Buffet Middle School


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. 


Required reading for Americans:
- Declaration of Independence
- US Constitution 

We hope you all have a great, safe, thoughtful Independence Day 

and get a chance to rest and appreciate the many blessings 

we have in this country.

Tuesday 06/26/12

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.
4) Come ready to work hard and get faster!


Finale:
Spend 5 minutes stretching your calves and hamstrings.


The following pictures are fun...but can also be useful to analyze your form. If you click on the picture it should show you a bigger version - take a few minutes to look at your running form and come to class ready to work on your weaknesses!

Tuesday 06/19/12

***Announcement***
Starting July 2nd, we will be moving our Monday and Thursday evening classes to 6:45 p.m. for the rest of the summer. Our hope is that this will allow for better dinner scheduling as well as more time with family after class.


Location: Buffet Middle School

Please wear a watch, but MORE importantly PLEASE BRING WATER!!! It's going to be extremely hot and you will all need to have water available. 

20 minute TT.
Choose a pace that you can maintain for the entire 20 minutes.

Lori and Andy working hard

Tuesday 06/12/12

Location: Buffet Middle School

Please remember your watches for this WOD!

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

Lori gettin serious