Hey we are all in some sort of build cycle getting ready for the season, well get some snowshoes and hit the trail. Don't let snow keep you on a treadmill or going outside thinking you could slip. Snowshoes are fun and at the same time, challenging. You will get your heart rate up in the first 100 yards simply by walking, now through a steady jog, BAM up it goes, now hills, BAM, even hire. Accomplishing what you might have in 8 miles is now five to six of the hardest miles you will every put in.
There is no better way to begin snowshoeing than just going and doing it. Take a risk, rent or buy a pair of snowshoes, dress for the elements and enjoy. However, that's just a start - there is more to it than just taking a refreshing plunge in some snow.
Snowshoeing has been around for thousands of years. And, obviously, the art of snowshoeing has become more sophisticated over time - now it's considered a winter sport. From the early wood-frame to the aluminum-frame models, snowshoeing has garnered quite a following throughout the world. Modern day snowshoeing is made up of casual snowshoers who hike trails for pleasure, the snowshoeing enthusiasts who trek through the backcountry, and the competitors who race.
The chipper format is a classic CrossFit structure. You have a large number of tasks that you complete in order. They are designed so that as you fatigue in one task, you switch up the demands and keep going. There is a cumulative effect of course, but the variety allows for incredible metabolic demand.
The variety also becomes a great equalizer. Everyone has strengths and weaknesses, and when the workout has ten elements, both are likely to be featured. Crossfit 2009 Games Men's Chipper Workout 15 reps 155lb BB squat clean 30 Toes to bar 30 Box jumps 24" box 15 Muscle ups 30 PushPress /PushJerk 40lb DBs 30 Double Unders 15 reps 135lb Thruster 30 Pullups 30 Burpees 300' OH Walking lunge with 45lb plate
posted by HC Fitness and Technology Solutions @ 5:26 AM
Friday, October 30, 2009
Workout for the off season
Want to get stronger in a real way, not the muscles that make you look funny and are completely useless unless you want to pose. This workout is based on 3 minutes routine with a 2 minutes off. It will be tough but will build explosive power. Welcome to The Freak
The Freak Workout 25 seconds per station total 3 minutes 2 minutes rest. (7 stations without a wall or partner) * If you have a partner do all 8 ** if you have a wall do 8 1. Spiderman pushups 2. Plyometrics pushups 3. Hand Switch (on a ball push ups) 4. Recline pull ups 5. Rope Body weight pull ups 6. Jumping Pull ups 7. ** Medicine ball through into a pushups ** 8. Medicine ball Jump ups 9. * (Partner) Medicine ball through between partner *
Getting out into the open water is one of the best workouts that you can do, the more you do it the more you are calm in the water. Swim parallel to the shore just outside the break, swim out around a buoy and back. Do runs down the beach and into the water to simulate starts. There is more to swimming than just doing lap after lap, turning when you reach the wall at the end of the pool. You can swim in places with no walls - open water. Lakes, oceans, and rivers offer a great change of scenery - go to your local beach for today's workout instead of more laps in the pool. Depending on the reasons you swim, you may find it more psychologically rewarding; it can certainly be just as productive for building your fitness.
This from About.com A few of the things to remember if you are going to swim in open water:
There are no lines on the bottom - look for landmarks to aid navigation, but find the balance between looking too often and not looking enough.
Put on your sunscreen - and don't forget your lips.
Drink plenty of fluids before you begin.
Make sure you follow the buddy system - if you are at a guarded beach, tell the lifeguards what you are doing.
You can do any type of workout - long straight swims, intervals where you vary the intensity level, even short sprints then tread or float in place.
It will be easier to count strokes compared to doing efforts for time or distance; 50 strokes at a high effort, 50 strokes easy, etc.
Base your workout on time spent swimming, not how far you think you have gone.
Stay on the safe side of distance from shore - DON'T GO OUT TOO FAR.
If you are in a race, watch out for the flailing arms and legs of those around you - getting hit or scratched hurts, and can knock off your goggles.
Learn to use the waves to help you ride up and slide down.
Time your stroke so you can breath without getting splashed in the face.
If they are allowed, wetsuits designed for swimming work - you will be amazed at the extra warmth and the additional speed with no additional effort.
You should ask yourself some basic questions, how long have I been going at this 6,8, 12, 16 or 24 weeks. Will I really suffer, when is your next race. 1. Will I regret this decision? 2. How much have I exercised this week? 3. How will I make up for my missed workout? 4. Do I have a legitimate reason to skip this workout? 5. How will missing this workout affect my goals? 6. What could I do to make my workout more appealing? 7. How could I reward myself for doing my workout? 8. How could I change my workout? 9. How will skipping my workout affect my day? 10. What stands in the way of my workout?
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Runners world has great articles and for the triathlete that is logging some tough long miles we sometimes forget to do fast, tempo runs. This workout will get you there and beyond.
Start this 10-mile run at 1:20 per mile slower than your usual five-mile tempo pace. Every two miles drop the pace by 20 seconds per mile (your progression would look something like this: 8:05-8:05-7:45-7:45-7:25-7:25-7:05-7:05-6:45-6:45). While only the last two miles are at your normal tempo pace, the fact that you ran eight descending miles beforehand will make the pace feel more challenging. Replace your usual tempo run with this step-down approach about every third threshold workout.
From Active.com Trying to get the miles in during the build phase can be tough but this is a great time to really develop your stroke. The season we are focused on training, the off season is for feel and build so use it, experiment and develop a better stroke.
Count your strokes: Work on increasing the distance covered per stroke to improve your feel for the water and your strength and stroke efficiency. Take as few strokes as possible from wall to wall and try to elongate each one. If you are at 30 strokes or above for 25 meters, try decreasing your stroke count by one or two per 25 each week. Decreased stroke count means increased efficiency, so a stroke count of 12 to 15 is far more efficient than a stroke count of 35.
Golf drill: This is a fun drill to do with stroke count and speed. Count the number of strokes you take over 50 meters and add that number to your 50-meter split time. Now, as in golf, try to decrease your score by either swimming faster or taking fewer strokes.
Rotate to breathe: Place a tennis ball under your chin. Swim freestyle, but as you turn to breathe, keep your head down and try not to let the tennis ball pop up. This drill is difficult, but is very helpful for emphasizing proper rotation and breathing technique. Keeping your head down in order to keep the tennis ball in place emphasizes proper head positioning, particularly in the breathing phase of the stroke.
Proper head alignment is key as our legs drop to counter-balance a lifted head, ultimately creating more drag and a slower swim split. By keeping the tennis ball tucked securely under your chin you will ensure proper head positioning and minimize any leg drag associated with lifting your head to breathe.
Well January 1st is right around the corner and for many of us, it is the start of the season. Don't get worried the first month is easing back into the workouts. remember find the first triathlon that you want to do and work back from that one. So just get in, don't worry about workouts but more for time the first week in the pool. Go for a 1/2hr then slowly work to an hour and from there bring in the workouts. If you jump in to fast, well you could get burned out. This is a 9 month season for a lot and year round for others. Look at the beginning as getting out and try different things like Cyclocross or snow shoeing. Also try to remember the gym part of the early workouts, hit the gym, remember the core, try CrossFit it will help you find your core and how strong whiled you really are. Happy Holidays
posted by HC Fitness and Technology Solutions @ 5:49 AM
Friday, December 12, 2008
Birthday, New Years, Workout!
Well the new year is coming up fast, time to sign up for 2009 triathlon races. Also as most the gym gets packed, well start a real New Years Tradition, take a ride, run, swim or even a gym workout. There is something about starting the New Year off right, and I mean Jan. 1, 2009 not the 2nd or 3rd. Hopeful there will be snow on the ground if you like that sort of thing and just let yourself get lost.
So this is not just for the New Year how about a Birthday workout, I know most like to sit back and not do anything on their birthday but imagine each year the same workout, pick one from CrossFit and try to improve on that each year, getting older does not mean slower or weaker it just means another day. Cheers
Whether you are pro or con USA Military making sure that in any event they are well prepared can only help, them and the USA. So what is Operation Phoenix: "Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised will go directly to "America's Fighting Force," the USMC." So Why Help: "Your help in support of Operation Phoenix not only increases Marines' fitness levels and fosters Marine Corps’ camaraderie, but positions corporate sponsors for networking, PR, and advertising opportunities within the CrossFit community. Additionally, you will find satisfaction in meeting and/or reconnecting with Marines all over the world. According to Coach Greg Glassman, the Corps has been the branch of the military to most rapidly adopt CrossFit into its fitness program. There is a CrossFit gym on or near practically every Marine Corps base in the country, and even one serving troops based in Okinawa, Japan. This is a chance to become a large part.
To put into perspective the population size Corporate Sponsors will be reaching, CrossFit.com sees over 3 million unique computer visits per month. (Many of these computers are shared by several Marines and service members throughout a given day.) Furthermore, CrossFit.com pushes over 50 Terabytes of data per month, with an average time per site visit spanning just over 12 minutes. The community is enormous, and this is your market."
Cross fit is sweeping the Nation and it does not matter what you are trying to accomplish, being an endurance athlete use CrossFit to build a strong, more balanced body.
Gibbon-Slackline You might ask yourself what is Slacklining, well: Slacklining is a balance sport which utilizes nylon webbing stretched tight between two anchor points. Slacklining is distinct from tightrope walking in that the line is not held rigidly taut; it is instead dynamic, stretching and bouncing like a long and narrow trampoline. The line's tension can be adjusted to suit the user and different types of dynamic webbing can be used to achieve a variety of feats. The line itself is flat, due to the nature of webbing, thus keeping the slacker's footing from rolling as would be the case with an ordinary rope. The dynamic nature of the line allows for impressive tricks and stunts.
What better way to get in shape and find your center, yes Yoga could help but nothing beats being outside. Gibbon-Slackline is a great way to find that center.
Slacklining is a new and exciting way of life! This sport gets everyone moving! Whether in the garden, in the park, or at the lake - within a few minutes every place can be transformed into one big adventure playground.
We at the Gibbon Slacklines Team have taken on the challenge of promoting this sport worldwide - and we want you to be part of this movement too!
This innovative product range has been engineered to the highest levels of safety and user-friendliness. These pages will tell you everything you need to know about Slacklining, and how to discover this new and exciting way of life!
