Holiday Break Training!
Yay! We made it to the Holiday Break!
While it is awesome to go home, visit family and friends, eat great food, sleep tons and generally be lazy this is a very important time for training. If you want to get all tuned up for the upcoming season you'll need to do some work!
Everyone will basically be off for the next two weeks and after that the Elite team will be racing every weekend. We will send out weekly training starting the week of January 10th so watch for it!
Some of you will receive individualized training plans so be sure to do whichever is assigned.
Week of 12/17
While it is awesome to go home, visit family and friends, eat great food, sleep tons and generally be lazy this is a very important time for training. If you want to get all tuned up for the upcoming season you'll need to do some work!
Everyone will basically be off for the next two weeks and after that the Elite team will be racing every weekend. We will send out weekly training starting the week of January 10th so watch for it!
Some of you will receive individualized training plans so be sure to do whichever is assigned.
Week of 12/17
- Monday: Take a nap!
- Tuesday:
- 6:25 am, CrossFit 7220 - Run & Strength
- 5:15pm, Education Gym - Yo-ski
- 6:25 am, CrossFit 7220 - Run & Strength
- Wednesday: 4pm Stadium Parking Lot - Classic Intervals
- Thursday: December Strength, Core 5 & Yoga
- Friday: Warm up & Cool Down + Leg Speed Ladder (10sec, 15sec, 30sec, 1min, 1min, 30sec, 15sec, 10sec)
- Saturday:
- Morning: Race or Time Trial
- Afternoon: 30min Active Recovery Run
- Sunday: Over Distance (2ish hours)
- Monday: Off
- Tuesday: Active Recovery, December Strength, Core 5 & Yoga
- Wednesday:
- Afternoon: 30min Active Recovery Run
- Thursday:
- Active Recovery, December Strength, Core 5 & Yoga
- Active Recovery, December Strength, Core 5 & Yoga
- Friday: Warm up & Cool Down + Leg Speed Ladder (10sec, 15sec, 30sec, 1min, 1min, 30sec, 15sec, 10sec)
- Afternoon: 30min Active Recovery Run
- Saturday:
- Race or Time Trial
- Afternoon: 30min Active Recovery Run
- Sunday:
- Over Distance (2ish hours)
- Monday:
- Off
- Tuesday:
- Active Recovery, December Strength, Core 5 & Yoga
- ELITE TEAM: 10am Leave for DIA to Fly to Burlington, VT
- Active Recovery, December Strength, Core 5 & Yoga
- Wednesday:
- 8-10 x 1:30-2:00min Intervals. These should be done hard but not all out fast so you can finish all the intervals.
- Afternoon: 30min Active Recovery Run
- ELITE TEAM: Pre-race
- Thursday:
- December Strength, Core 5 & Yoga
- ELITE TEAM: US Nationals 10/15km Individual Classic
- December Strength, Core 5 & Yoga
- Friday:
- Warm up & Cool Down + Leg Speed Ladder (10sec, 15sec, 30sec, 1min, 1min, 30sec, 15sec, 10sec)
- Afternoon: 30min Active Recovery Run
- ELITE TEAM: US Nationals Classic Sprint
- Warm up & Cool Down + Leg Speed Ladder (10sec, 15sec, 30sec, 1min, 1min, 30sec, 15sec, 10sec)
- Saturday:
- Race or Time Trial
- Afternoon: 30min Active Recovery Run
- Sunday:
- 9am - Over Distance (2ish hours)
- ELITE TEAM: US Nationals 20/30km Mass Start Free