8×100 m for form and turnover relay style
B) 3 rds for quality Fr. Sq, Thruster, DU:
:30 5 FS @ 75% (or 63% of BS)
:30 Max DB Thruster @ 50-55% (of 1RM BB thruster)
:30 Max DU
C) 2 rds core work:
:60 max wt. arms extended plate sit ups (25/10)
:60 max russian twists with plate
AND COMING THURSDAY
A) BS on a continuously running clock
Minutes 1-10 are warmup
@ 10 min 10 reps @ 77.5% (or just under)
@ 14 min 5 @ 85%
@ 18 min 3 @ 92%
@ 22 min 1 @ 95% or higher (must make lift)
B) 3x for quality:
2 min AMREP
Adv: Strict Burpee-chin up – no jumping momentum
Int/Beg: 1 min pull-ups/1 min burpees
:60 Max DU’s
Some of you train at CFLA once or twice a week and are looking for things you can do on your own to further benefit your health and fitness. Others of you are training at CFLA a lot more often, but maybe looking for to bolster your cardio or burn a bit more body fat. I’ve been doing some interval training (well actually, a LOT of interval training) and I wanted to share with you what I’ve been up to because it doesn’t take long, you can do it anywhere, and it’s fun in that strange kind of way that I know you all like to have fun.
Every Monday through Friday at lunch time I do running intervals around a giant pond that I live next to. It’s 2/3rds of a mile in circumference. When I first started doing this I just ran full-tilt until I was miserable, then walked until I caught my breath, then did that again until I’d gone around the pond two times total. As my cardio has gotten better, though, I’ve upped the intensity and the workload. As with any sort of new thing you add to your training, at first anything you do will cause adaptation and growth in your body, but as you get fitter and better, you have to start getting a little more science-y to keep your body building up.
Ways to increase intensity and volume:
-The first way I added intensity was simply by adding another lap, still doing intervals by feel.
-The next way I added intensity was to start using my Gymboss timer to create exact intervals – now I do :30 sprinting, 1:00 walking.
-The next way I could hone in even more on what’s happening is to use a heart rate monitor and set goals for my on and off heart rates.
When I started I did two laps, that included warm-up and cool-down. Now I do a full lap for warm-up (jogging, walking, and dynamic stretching), and then two to three laps of intervals. My sprints are both longer and faster now, plus it’s more fun than when I started since I’m getting faster and fitter. The whole workout still takes me only about half an hour and it really helps keep my metabolism burning given that I sit at a desk all day. I find it’s a great “lunch break.”
Sometimes I spice things up by doing intervals on the bike or rower at the gym in the evenings – same idea, but I do 10x :30 on, 1:00 off on the C2 rower, or I do 10 x 1:00 on, 2:00 off on the bike. It’s horrible and it sucks, but it doesn’t take long, and afterwards you kind of revel in how much it sucked…you know, kinda like CrossFit.
Becca Borawski served as Program Director at CFLA for seven years and is now part of the extended coaching family. She is the managing editor for Breaking Muscle, a website designed for real athletes and real coaches. She lives in Portland, OR and is most likely preparing a paleo meal at this moment.