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?

 

 

 

 

 

 

 



Week 4: Individual Challenge

Optimize in 45

 

 

 

To earn your extra 25 points for the individual challenge this week, every time you workout you must refuel your body within 45 minutes.  That means, once your workout is over, the clock begins. 

 

Research shows that you have a 30-45 minute window where the enzymes and hormones in your muscles are at their peak to help in the process of replenishing and restoring all of the glycogen, or stored energy, your muscles just burned through during that last workout. 

 

If you miss this window, your muscles will be fatigued when you go to workout again.

With all the wods and exercise on this NutriFit challenge, your muscles cannot afford to be running on empty. 

 

So, what should you eat?  Protein, right?  Yes, but you actually need more carbohydrate than protein immediately following your workout.  Research shows the ideal ratio post workout is 3-4:1 (carbs:protein). You actually need to be taking in more carbohydrate than protein immediately following your workout.  Why?  Carbohydrate will help in replenishing the glycogen that is stored in your muscles and the protein will help in the repair and recovery of your muscle fibers.  Carbohydrate can be in the form of fruit or starch (cereal, oatmeal, bread, rice, etc) or milk/yogurt.  If you have more protein and not enough carbs, your muscles may be repaired, but they won't have any 'umph' for your next workout.

 

So, what is that ratio?  Here are some options:

 

1 cup skim or 1% chocolate milk

1/2 scoop whey protein + 1/2 cup OJ + 1/2 banana

1 scoop whey protein + 1 cup OJ + 1 banana

1 cup cooked oatmeal + 1 cup milk

1 cup cereal + 1 fruit + 1 cup milk

1 egg + 1 slice whole wheat toast + 1 fruit

1 English muffin + 2 Tbsp peanut butter

3 oz. lean meat + 1 cup brown rice + 1 cup cooked veggies + 1 small whole grain roll

 

 

Here is one of my favorite post-workout smoothies:

 

Chocolate PB Delight

1 scoop chocolate protein powder

2 Tbsp PB2

1/4 cup raw oatmeal

3/4 cup lowfat vanilla yogurt or Greek yogurt

1 banana (preferrably frozen)

1-2 cups spinach

Milk to your desired consistency

Add ice if the banana is not frozen

 

Blend and enjoy! 

(This typically makes 2 servings)

 

 

Remember...no later than 45 minutes post-workout! 
This challenge is all or nothing when it comes to earning your 25 points.

Week 3: Question of the Week

 

What is one of your favorite summer traditions?

Week 3: Bonus Challenge

 

It's Memorial Weekend!  Let's celebrate by being active!

 

 

If you would like to earn an additional 25 bonus points, complete one of the following by Saturday night:

 

Run or Run/Walk 10K (6.2 miles)

Hike 3-4 miles

Bike 20 miles

Row 12,000m

 

 

In order for you to get all the bonus points, it needs to be done at one time, during one outing.

 

If you would like to break it up into a couple different outings, then you can still earn 10 bonus points.

 



True Story

Week 2: Results

Top Teams:

 

Perfect Points (300 each):

• The Mad Masters
• Foxes & The Hound
• Dashing Divas
• The Fat & The Furious

 

Close Behind (280 avg or better)

• WOD Quad
• Bells of Fury!
• Stong 'n Sassy S's

 

Top Individuals:

(290 or better):

• Buffy
• Larry
• Warner
• Laura
• Lia
• Whitney
• Kim W.
• Anna
• Kim K.
• Taylor
• Sophia
• Charise
• Ty
• Sonnet
• Karen
• Dianne
• Cindy
• Steve R.
• Scott
• Lori
• Sadie R.
• Stacey
• Tania
• Kindra
• Steve A.
• Devan

Week 3: Team Challenge

Each member of your team must complete the following:

50 deadlifts @50% 1RM
40 thrusters 45/35
30 MB push-ups
20 50m sprints w/ partner pulling band
10 min. plank
20 chest-to-bar
30 Russian twists 53/35
40 double unders
50 OH walking lunges 35/25

and

1 5K for time

Now for the details...

These movements do not have to be done all at once or in this order.  You may break them up however you would like.

Let me give a little more information on each movement:

50 deadlifts using 50% of your 1 rep max:  Try to string as many together as possible before taking a break.

40 thrusters 45/35:  If this weight is light for you, then you should do all 40 as fast as possible remembering to hit full depth at the bottom.

30 medicine ball push-ups:  FIT Test movement.  Think back to your FIT Test...were you on your toes or your knees?  How many could you do before you had to shake out your arms?  Beat that number! 

20 50m sprints w/ partner pulling band:  like this:





10 min. plank:  Can be broken up in whatever time increments you prefer.  Must be normal plank, no side plank allowed on this one.  Can be on your elbows or your hands.  No saggy bums, no teepee bums.  I'd rather have you rest than continue on using bad form.




20 chest-to-bar:  If you are close to being able to RX these, then work on that, even if you can only do 1 or 2 at a time.  If you use a band or box for pull-ups, then go to one heavier band and try to do as many in a row as possible without taking a break. 


30 Russian Twists 53/35:  FIT Test movement.  Use the weight listed if possible.  If it is not possible (and just being "heavy" doesn't count...if you literally cannot lift that weight), then use the weight you modified for the FIT test.


40 double unders:  FIT Test movement.  Work at these.  Watch this video:

http://www.youtube.com/watch?v=sraZfiXxtBI

You have all week to get these done, so if you need to do 8 each day, really work at these.  If you cannot complete this task, you will need to do 400 singles instead. 

50 OH walking lunges 35/25:  arms must stay overhead as seen in the picture below:



And last but not least, the 5K for time. 
You will need this time for next week's challenge.  There is no penalty for your time, just run it as fast as you can.  The top 5 times will receive an extra 10 point bonus. 

If every member of your team completes their part, you will earn 25 points for the week.

Q:  Can I complete part of this WOD for my teammates?
A:  You can do any extra work for any of your teammates; however, EVERY team member MUST complete the 5K for time or your team will not receive the 25 points.

Other questions?

3.2.1...Go!!