Week 4: Team Challenge

 

 

Sprint & Sit

 

 

 

In order to run fast, you have to run faster.  If you want to improve that mile time for your FIT test in 3 weeks, then this is the week for you.  Speed work baby!  We're going back to the track. 

 

One of the most effective ways to increase your overall speed is to do HIIT, High Intensity Interval Training.  Seeing that we all CrossFit, we are no strangers to HIIT...think tabata.  Working really hard for a short period of time, with another short rest in between rounds. 

 

I know, I know what you're thinking. 

"Well, Miki....last time I checked you were no Usain Bolt or massive marathon runner,

so who do you think you are telling us what to do?  Where are you getting your information?"

 

This challenge has been a couple weeks in the making and I may or may not have had a little extra help and input on this challenge from someone who knows a whole lot about endurance, but who shall remain nameless.  So...if you were thinking of toilet papering my house this week after you've done this challenge, you may want to think again.  =]

 

Remember that 5K time from last week? 

That will be the time that is used to figure out your sprint speeds that you need to aim for.

So, here's the challenge and then the explanation:

 

Each member of your team will need to complete the following on 3 separate days, ideally not back to back to back.

 

 

6 400m semi-sprints (RUN)

1 min. of core work between each sprint = 5 min. total of core

 

 

12 200m sprints (RUN)

5 min. of core work when finished

 

 

8 100m rowing sprints (ROW)

8 100m rowing recovery in between the sprints

5 min. of core work when finished

 

 

On the days you are not doing speed work, you are just doing the 5 minutes of core work, for a total of 6 days of core work and 3 days of speed work. 

 

5 minute core

1 min. plank

1 min. sit-ups

1 min. scissor kicks

1 min. bicycle

1 min. plank

 

 

If you have not reported your scores for the week, I don't have your 5K time to figure out your running sprint times.  So, please get those to me ASAP.  If I don't get your 5K time or if you didn't run the 5K last week, that's okay, I'll just calculate your sprints based on Usain Bolt's times.  Kidding, kidding.  Email me if you have a problem. The rest of you will have your sprint times shortly.

 

Ideally, the running should be done at the track for full range of motion; however, if that is not an option for you, then I will accept sprints at CFSV. 

 

Sprinting should never be done on cold muscles...ever.  You should be at a light sweat from a warm-up before ever starting sprints.  If you are in a rush, please don't skimp on your warm-up as a means to get done faster.  You will get injured.  Roll-out, jumprope, stretch, then light jog.  You should be good to go. 

 

On the 6 400m, try to slightly increase your speed at each 100m increment (another reason why the track is great) so you are running your fastest the last 100m rather than running your slowest.  Try to get down into your core minute as fast as possible so you aren't taking 5 minutes of rest in between each round (unless you really need it).  Try to make the core your active recovery, jump back up and run again. 

 

On the 12 200m, you want the last 80m of each round to be an all-out sprint, then walk another 200m for recovery and you should be ready to run again.  When you are done with all 12, finish it off with the 5 minutes of core.

 

For the rowing 100m, just pull as hard and as fast as you can for 100m.  You can decide where you want to set your resistance.  Then you want to row the recovery 100m at an easier rate to get your heart rate back down so you are ready to sprint again.  When you are done with this, finish it off with the 5 minutes of core. 

 

You will need to time yourself, so make sure you have a watch or your phone handy.

 

If each member of your team completes all 3 of these workouts as well as the extra days of core work, each member of your team will receive an extra 25 points. 

 

Questions?