Category: Programming

January 20, 2019 – Bike/Strength

January 20, 2019 – Bike/Strength

Strength tonight at Crossfit Northern Exposure – coaching provided. $5 drop in (a great value!)

Strength

Meet us at Crossfit Northern Exposure today at 5pm! ($5 drop in fee, free for CFNE members) – try to show up a few minutes early to sign a waiver if you haven’t come yet.

Warmup

Every 60 seconds for 9 minutes
25 seconds single arm ring plank
20 KB see-saw rows
30-45 second tuck hang

A1: Supine ring/Rack row

3×10 @3112; Rest 60 seconds

A2: Lateral box step downs, goblet loaded

3 x 8-10 each leg (total) @3111; rest 90 seconds

B: 4 sets for quality

6-10 hollow to superman rolls (hold 3 seconds in each position)

10 single leg RDL

8 single arm glute bridge floor press @21×1 (each arm, alternating with non working arm up)

Endurance Activity (Bike)

If you are biking outside, shoot for some rest 60-75 minutes of riding or a little more. Keep the endurance work easy, throw in some hills but don’t let that heart rate soar past zone 3 for a long period of time.

Suggested endurance trainer ride:
Warmup 10 minutes. (use our AK Athlete 4,3,2,1 warmup!)

3-5 sets of:
5 minutes Zone 2
5 minutes Zone 3
3 minutes zone 2
Get off the bike at the end of each set and perform 60 seconds plank + 60 seconds hanging from a pullup bar with your legs tucked up.

Cooldown: 5-10 minutes EASY

January 19, 2019 – Swim

January 19, 2019 – Swim

SWIM

WU:
400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke/25 free)

Skills & Drills:
w/ fins: 2×25 underwater dolphin kick no breathers.
4×25 Build slow to fast

Main Set:
7×100 @ CSS w/ 15 seconds recovery
4×25 fast w/30 seconds recovery
(6×100 @ CSS w/ 15 seconds recovery
4×25 fast w/ 30 seconds recovery) – optional
(5×100 @ css w/ 15 seconds recovery
4×25 fast w/ 30 seconds recovery) – optional

CD:
200 EASY

Total yards: 2150-3450

January 17, 2019 – Bike

January 17, 2019 – Bike

BIKE

This week we will begin working on our Threshold efforts on the bike. Over the next few weeks we will gradually increase the duration of the sets as well as the total duration of work performed at Threshold effort.

Warm up:
4,3,2,1 warmup routine

Main Set:
6 sets of 5 mins @90-95% of FTP or HR. 3 minutes of easy spinning between sets.

35 minutes of total work @ Threshold effort

Cool Down:
At least 5 minutes of easy spinning followed by foam rolling