Introduction Wk 1 Day 4

4 mile run:
 

1 mile warm-up

10 x 100 meter sprints

1 mile cool-down

Same concept as Day 2, with a difference of a flat 100 meter sprint instead of a 50 meter hill run. During my 1 mile warm-up I gradually increased my pace every quarter mile in preparation for the sprints. I brought it back down at the beginning of the 4^th quarter mile before I hit the hill sprinting. I tried to gage my sprints to be challenging enough to push myself but not necessarily exhausting myself to the point that I cannot continue my workout. The key is to put your cardio to the test while maintaining your strength in completing your intended workout. If you find yourself exhausted to the point where you can no longer continue, adjust your pace down. After completing my sprint I began to conduct my 1mile cool-down. I used the same technique as my warm up but just doing the opposite I gradually decrease my pace to prevent stiffing up. Ensure your conducting a good warm-up and cool-down stretch. This plays an important part in increasing performance and decreasing soreness.

Today I also started breaking in my new Merrell Sonic Glove minimalist shoes. I just ordered this due to the fact they are water resistant and living in Tacoma, Washington that is a big help with all the rain. These shoes have a flexible upper that allows your foot to breathe, but most importantly keeps your foot dry. A lot of people mentioned that they were slippery on the asphalt but I didn't experience that today. Next I will try to take them out on a trail to see how they workout.

Introduction Wk 1 Day 3

3 rounds no time limit

5 pull-ups

10 push-ups

15 lungs

20 sit-ups

This was another great and simple workout. This is the time that you want to focus on form. So when you are new to this take advantage and get a good feel for your form. You can still push thru it with no rest periods but if your form is degraded slow down and take a second to ensure you have good form.

 

Introduction Wk 1 Day 2

4 mile run:

1 mile warm-up

10 x 50 meter hill sprints

1 mile cool-down

 

During my 1 mile warm-up I gradually increased my pace every quarter mile in preparation for the sprints. I brought it back down at the beginning of the 4^th quarter mile before I hit the hill sprinting. I tried to gage my sprints to be challenging enough to push myself but not necessarily exhausting myself to the point that I cannot continue my workout. The key is to put your cardio to the test while maintaining your strength in completing your intended workout. If you find yourself exhausted to the point where you can no longer continue, adjust your pace down. After completing my sprint I began to conduct my 1mile cool-down. I used the same technique as my warm up but just doing the opposite I gradually decrease my pace to prevent stiffing up. Ensure your conducting a good warm-up and cool-down stretch. This plays an important part in increasing performance and decreasing soreness.

Introduction Wk 1 Day 1 17 March 2014

3 Mile Run @ 10 min pace

3 rounds no time limit

5 pull-ups, 10 push-ups, 20 sit-ups

This was an easy workout, good for beginners to start their 6 week introduction to crossfit endurance workout.