Tag: strength

March 20, 2019 – Strength/Swim

March 20, 2019 – Strength/Swim

Strength

As we get closer to race day, we like to start phasing out our strength sessions to make sure we are focused on our race performance. We still will be doing strength on Sunday, but the focus changes a little bit in that session as well

The time that you have dedicated towards strength on Wednesdays can be used as follows:
– Optional shorter strength session (see below)
– Food prep
– More sleep
– Mobility

We encourage you to do some of the above to make sure you can perform your best come race day.

Optional strength:
12 minutes: Back foundations https://youtu.be/4BOTvaRaDjl

Then 3-4 sets:
20 ipsilateral deadbugs
20 single leg glute bridge (total)
20 shoulder taps from plank on hands
20 Cossack squats (total – unweighted but smooth and controlled)

SWIM

Gold Nugget Triathletes:
WU:
200 EASY
8×25 – 25 drill down 25 swim
4×75 – 25 kick/50 swim
Main set:
4×25, 15 sec recovery
2×75, 20-25 sec recovery
3×100, 30 sec recovery
4×25, 15 sec recovery
CD:
100 EASY
Total yards: 1450

————————————————–
WU:
400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke, 25 free)
2×25 underwater no breathers. 1 min rest
4×25 build slow to fast
Main Set:
3×100 @ CSS, 10-15 sec rec
2×300 @ CSS, 15-20 sec rec
(2×150 @ CSS, 10-15 sec rec
3×200 @ CSS, 15 sec rec)
CD:
200 EASY
Total yards: 2250-3150

March 3, 2019 – Bike/Strength

March 3, 2019 – Bike/Strength

BIKE

10 minute warmup

4-5 x 3 minutes zone 5
(3-minute recoveries). Stay seated on each. 60-70 rpm.

Then ride 20 minutes in the heart rate 3-4 zones

———

Strength @ 5pm – CrossFit Northern Exposure. $5 drop in.

Continuing our progressions this week (3rd week)

Warmup:
Back foundations (follow along)

A1: RNT Reverse lunge
4 x 6-8 (Front rack KB this week)
rest 60
A2: Pullup
4 x 5 – increase weight or use a smaller band
Rest 60

Bulletproofing:
3-4 rounds:
10 Trap 3 raise
20 KB Deadbug
10 step downs
Suitcase carry (heavy)

February 17, 2019 – Bike/Strength

February 17, 2019 – Bike/Strength

BIKE

30 min @ 65%FTP

25 min @ 70% FTP

20 min @ 75% FTP

10 min @ 80% FTP

5 min @ 85% FTP

5-10 min cool down

———

Strength @ 5pm – CrossFit Northern Exposure. $5 drop in.

If you cant make it:

5 rounds:
5 pullups (weighted)
60 second plank from hands
15 goblet squats heavy

Then accumulate 2 minutes in L-sit or hang (tuck if needed)

Episode 15 – CrossFit Alaska and Northern Exposure

Episode 15 – CrossFit Alaska and Northern Exposure

Listen in as we chat with the owners of Crossfit Alaska (Kelly Linebarger) and Northern Exposure (Roy Wollgast).

If you have already started CrossFit this podcast has a ton of information to help you get to that next goal faster!

If you haven’t started or are kind of suspicious take a listen to help you understand what this whole CrossFit world is like.

CrossFit is no longer a trend – it is here to stay and not only does it churn out some legit athletes, it is making a serious impact on the fitness community as a whole. Built on a platform of foundational movement it brings the novel idea that the needs of people vary by degree but not by kind. Grandma needs to get off the toilet (I.e. squat) as much as the soccer player needs to have great coordination and agility.

January 30, 2019 – Swim/Strength

January 30, 2019 – Swim/Strength

SWIM

WU:
400 EASY
2-4×75 (25 kick/25 drill/25 swim)
3-6×50 (25 drill or choice stroke, 25 free)
2×25 underwater no breathers. 1 min rest

Skills & Drills:
4×25 build from slow to fast

Main Set:
1-2×50 @CSS-6 sec + 20 sec rec
1-2×50 @CSS-6 sec + 10 sec rec
1-2×50 @CSS-6 sec + 5 sec rec
1-2×50 @CSS-6 sec + 10 sec rec
1-2×50 @CSS-6 sec + 20 sec rec
1-2×50 @CSS-6 sec + 10 sec rec
1-2×50 @CSS-6 sec + 5 sec rec
1-2×50 @CSS-6 sec + 10 sec rec
1-2×50 @CSS-6 sec + 20 sec rec
Repeat main set after 3 minute recovery

** If your CSS (1500m) pace is 1:30/100yd (45 seconds per 50yd), then swim at a 1:24 pace (-6 seconds) – So Swim your 50s in 42 seconds **

CD: 200 EASY

Total yards: 2250-3150

Note: Do one less 50 than you did the week before. If you did 3 sets of 50 the week before, this week you drop down to 3 sets. We are dropping the sets but increasing the pace. The goal is to make each 50 the same pace, we are just varying the recovery interval. Try to make each 50 as easy as possible at that pace.

Strength

On Wednesday we have simple strength workouts that, over time, build a really strong base for us to bulletproof our endurance activities.

Warmup:
3 rounds:
Row/bike 500m/2 minutes
10 Skater jumps with 1/4 squat hold for 2 seconds
10 Hand release pushups

3-4 rounds, rest exactly 60 seconds between movements
Station 1: 16 Alternating dumbell floor press @2111 (8 each arm)
Station 2: 12 suitcase deadlift (6 each side) @2111
Station 3: 10 V-ups
Station 4: 8 strict chest to bar pullup