Marathon Training – Week 1 Reflection

.Nick Zambruno of CrossFit Scottsdale
Twelve weeks out, that is all of the time we have to prepare. In January Coach Luke and I will be running the PF Chang’s Full Marathon. This entry is a reflection of our first week of training, which ended Saturday, October 26. (Stay tuned each week for an update.) So what did we concentrate on during this first week? The traditional endurance model has been:

1. Volume
2. Intensity
3. Skill

You would run as many miles possible during the week, upping that number every week. After several weeks you add in some speed work. And then when you burn out and start getting injured it may be time to look at your running skill. That model does work and it has for a very long time. It also worked for me when I first started running a long time ago. It then stopped working after all kinds of injuries started happening in my legs. The model had to change.

1. Skill
2. Intensity
3. Volume

During our first training week we began drilling the techniques of POSE running, emphasizing skill above all else. We followed up those drills with sprints. Why sprints? Well, the central nervous system responds and adapts more readily during brief periods of intensity, not volume. Finally, to conclude the first week we ran a 5k Time Trial. This gave us a small volume increase to the work we had done prior in the week, and set a marker to revisit later.

By following this model we develop a strong running suspension and then apply the benefits of that suspension to higher mileage workouts. If you are interested in learning more on functional endurance training contact me, Coach Sean at Sean@SICIFTScottsdale.com. And come run with us sometime; join the SICFIT Scottsdale running club SICFEET.
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‘Hang’ In There!

Programming for Friday, November 8, 2013

Olympic lifts don’t always have to come from the ground. In fact, working from the hang position is a great way to drill your technique and get stronger.

WARMUP
Run/row 2 big laps + down/up dog
STRENGTH
Hang power clean 5.4.3.2.1
Behind the neck push press 2×5 3×3 5×1
CONDITIONING
2k Row
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When we initiate our lifts from the hang, it forces us to focus on cultivating speed and explosiveness where it matters most — the hip extension. Use these hang cleans to practice forcefully opening those hips to drive the bar up. ‘Hang’ in there everyone — power cleans are a fantastic functional fitness exercise!


SICFITsandiegoCleans

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Thrusters Pack the Punch

 

Programming for Thursday, November 7, 2013

Thrusters in-and-of themselves are quite the daunting task. Add to them the additional requirement that each set is going to get heavier and heavier… well, thats enough to make even the strongest of the strong desperate for a little inspiration. Well SICFIT Scottsdale has got ya’ covered, and we didn’t have to go very far to get you the inspiration you need! Our very own Olympic Lifting Coach, Danny Nichols, packs enough inspiration in this video of his two-rep-max thruster to help us get through all six sets of ascending weight thrusters. Thanks Danny!

WARMUP
PVC + mobility + movement prep
STRENGTH
Thrusters off rack | Ascending weight 10, 8, 6, 4, 2, 1
Lunge 50 steps, 40, 30, 20, 10, walk | Between thruster sets
CONDITIONING
2 Minute max sit up + 30 second plank hold | Rest 1 min repeat +  rest 2 min repeat
FITNESS: Hands behind head
SPORT: toes to bar
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Whole Life Challenge Results

New habits were formed. Talking with Judy she said that one of the habits she created during the Whole Life Challenge was pre-making meals for the week. Not having to make the daily choice “what is for lunch or dinner?” helped lead her to success. What habits did you form? wholelifechallenge

 

Overall the SICFIT Scottsdale team had an outstanding success during the Fall Whole Life Challenge. Some of the awards are as follows:

 

Most classes attended (46): Alexandra Bhatti

Most inches lost (10”) Morgan Leinweber

Spirit Award (almost cut his workout time in half): Connor Reinhardt

 

For the overall competition:

1st: Josh Hoefker

2nd: Morgan Leinweber

3Rd: Judy Leinweber

 

Special shout outs go to Matt Essary and Brianna Diffie for throwing up mad points on the daily entries.

 

It’s not called the Whole Life Diet, because diets are something you go off. This was a challenge to change your lifestyle habits. How will you use your success from this challenge to inspire the rest of your life?

Breathe Later…

 

Programming for Wednesday, November 6, 2013

Talk about a gasser! This week’s WOW has *GASP!* written all over it! Short enough to justify the “breathe later” method, but long enough to make you regret that decision half way through. But, by the time you realize how winded you are, the finish line will be way too close to stop and catch your breath! It’s time save the breathing for later folks… it’s time to WOW!
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breatheclock

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STRENGTH
Single arm dumbbell snatch| 10, 8, 6, 4, 2, 1 each side | Ascending weight | walk 2 minutes between rounds
Single arm dumbbell/kettle bell row | 5×5 each arm
Single arm heavy kettle bell swing | 7×7 | rest as long as needed for unbroken sets
5 Minute rest
WOW 18
500 Meter row + 30 burpee over rower
LIFE: 500 Meter row + 30 air squats
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Stretch of the Week
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Go the Distance with SICFIT Scottsdale

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Though not every day is an endurance day at SICFIT Scottsdale (that would be way too predictable for our tastes) our strength in conditioning programming makes us SICFITTERS well prepared for any endurance challenge. Remember our previous blog about distance athletes using our methodology to rake in the PRs in the half the time?

For those of us that have an obstacle course, fun run, half or full marathon on the ol’ to-do list, SICFIT Scottsdale has some specialized training to add to the mix for you! Below is Coach Luke’s sample week of training for the distance seekers among us. Top off your training every Saturday at 8am for the SICFIT Scottsdale Race Class. Interested? Have Questions? Email Coach Sean at SEAN@sicfitscottsdale.com.
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Sample Endurance Training Plan by SICFIT Scottsdale

Marathon2014

Programming for Tuesday, November 5, 2013

WARMUP
Mobility + foam roll
CONDITIONING A
4 Rounds| 30 seconds on 30 seconds off each movement | 15 minutes total
Lunge + push up + sit up + air squat + burpee
Rest 2 min after each round
CONDITIONING B
3 Rounds
Row 500 meters + run 300 meters at 100%
Rest time = total time
STRETCH
Bands

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Measurable Success at SICFIT Scottsdale

 

Programming for Monday, November 4, 2013

It’s quite easy to fall out of the habit of recording our workouts. But without this valuable data we have one less metric to measure our success by. Sure we can look in the mirror and check in with how we are feeling internally for evidence of the rewards SICFIT Scottsdale has helped us achieve. But why not multiply your sense of accomplishment ten fold by being able to pin point every single PR, every weakness demolished, or even just being able to look back and appreciate all of your hard work each week.

Today’s SICFIT Scottsdale Strength In Conditioning program is a great day to restart that good habit of recording your workouts in your Success Journals.  Make sure you have them by your side in class today, and record every score, weight, miss, make, and PR. Your future self will thank you.
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CrossFit Scottsdale Success Journal 4.0

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STRENGTH IN CONDITIONING
20 Minutes to establish heavy front squat
15 Minutes to establish heavy deadlift
10 Minutes to establish a heavy strict press
05 Minutes in plank position
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Ruck Funning

 

Programming for Saturday, November 2, 2013

Sometimes SICFIT Scottsdale workouts are short, sweet, and to the point, and sometimes they are long, brutal, and torturous! Today not one bit of lasting brutality was spared! You know that when the workout begins with a mile long run it’s gonna’ be ugly!
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RuckFunning
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WARMUP
Dynamic movement
CONDITIONING
1 Mile run + 50 push ups + 50 air squats + 10 burpees
Walk small lap
800 Meter run + 25 push ups + 25 air squats + 10 burpees
Walk small lap
400 Meter run + 15 push ups + 15 air squats + 10 burpees
Walk a big lap
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Have You Met Your 2013 Goals Yet?

 

Programming for Friday, November 1, 2013

With two measly months left in 2013 it’s time to check back in with the goals we have a set for ourselves this year. Perhaps you set your sights on finally getting those double unders, getting a 10 pound PR on your snatch, or maybe your goal was to spend more time reading? If you smashed this goal to smithereens, congratulations! Revel in your accomplishment and start thinking about what you want to demolish in 2014. If these goals are still just outside of your reach… well guess what folks? We still have two whole more months left! Let’s refocus and finish this year off right!
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Goal Setting at CrossFit Scottsdale

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WARMUP
Bear crawl + lunge + single leg toe touch + long jump
SKILL 
Jump rope progression
STRENGTH
Push press | 5 – 3 – 1 x 2
TEST 
800 Meter run or 1000 meter row
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See You in Hell

 

Programming for Thursday, October 31, 2013

Happy Halloween SICFITers! Though this night is typically thought of as an evening of hellish activities, ghosts and goblins aren’t exactly the kind of hell that scares us straight at SICFIT Scottsdale. Nope, we’re a little more likely to feel the rush of fear in the face of an entire nights worth of demanding, gut-wrenching physical challenges. But that fear is enticing — we want to unmask it’s mystery and conquer it! Well your chance to spend the night in hell and (maybe) live to tell about it is coming up November, 22 at SICFIT Scottsdale’s Hell Night!  Check out this blog for more details and sign up here or at the gym!
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HappyHalloween

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OLY
Snatch progression DL
12 Minute EMOM
Odd minute: 3 tough power snatch
Even Minute: 7 burpee box jump/burpee step up
CONDITIONING
7 Rounds
Life: 7 Power snatch 55/35 + 30 single unders
FITness: 7 Power snatch 75/55 + 21 double unders
Sport:  7 Power snatch 95/65  + 21x double unders
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