Category Archives: Uncategorized

Wods for Sept. 26, 2011

Congratulations to the team (some pictured above) for completing CFCC’s first half marathon!  I am so proud of everyone who ran the race.  We lost some people as training went on (me included!) but you all hung in there through … Continue reading

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Wods for the week of Sept. 19

This week will focus on skills as you recover from the half on Sunday!  Everyone did such a great job! Wednesday, Sept. 21 Strength: wall assisted glute bridge, forward facing bridge Skills: bouncing (in place, skipping), unbalance (criss-cross, partner fall, … Continue reading

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Tapering for next Sunday!

Here is what your week should try to achieve: recovery.  Now is the time to recharge and get yourself ready for your race next week.  You are ready, you’ve trained hard, now is not the time to do Michael or … Continue reading

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Wods week of Sept. 5. 2011

Wod 1: Run 8-12x 30 secs, rest 90 secs Wod 2: Run 3-6 x 800, rest 2 mins W0d 3: Run Tabata ( 8 x 20 on, 10 off)

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Wods week of Aug. 29, 2011

Wod 1: 6-8x600m, rest 2:00 mins., hold 3-5 secs. Wod 2: 10k @ 85% of 10k TT pace Wod 3: for 10 mins, every min. on the min., run 100m

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Wods week of August 22, 2011

Wod 1: 4-8 x 200m, rest 1 min, hold 2-3 secs Wod 2: 2-4 x 1M, rest 5:00 mins., hold 5-10 secs Wod 3: 4-8 x 400m, rest 1 min., hold 3-5 secs.

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Pain in your shins!

A theme lately in running class seems to be shin pain.  Check out this picture: And maybe it is clear where shin pain begins…… Heel strike!  Heel striking can cause so many problem; pain in the shins is just one. … Continue reading

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