FRIDAY "FUN" FARTLEK- -

Great job first day of class everyone!! It was awesome to see everyone out there-- keep coming back, its only going to get better.

Keep inviting your friends too, and make Wednesdays eve's something that you can really look forward to....If you really have a goal of wanting to become a runner, and ACTUALLY enjoy it-- this is key...get others involved that you can share it with.

However in the meantime, until we meet again--how about a little blast of speed again to keep everyone's runner's high happy... :) If you havent experienced this yet, you're in for a treat if you stick with us. 

Give this a shot, and keep in mind all the drills/form work Ben went over on Wednesday-

-Short Course-

*Run 15 minutes warm up jog and some butt kicker drills

-4x15 sec speed blasts separated by 1 min recovery (jog or walk inbetween)

-5 min easy pace

-4x30 sec speed blasts separated by 1 min recovery

-15 minutes sustained effort run(not TOO fast, but definitely want to feel like you could sing a song outloud while doing this :)

-stretch

Long course

Same as above EXCEPT double up on the speed blast repeats if you're feeling good!...if this is too much speed to jump into right away for you- add an additional 10 min onto the warmup and cooldown run time to keep the mileage/time up. 

See everyone next week!! Please keep in mind that we want everyone to have a goal so get to thinking about what you want to achieve, what you have time for, and we're goin to help keep you accountable and get there! 

----Also those interested in doing the endurance workshop it is this Sunday at 1pm. @ABQ crossfit gym!

Any questions feel free to contact Kelly @ 241-9899 or kelly@crossfitalbuquerque.com

20120516 First Day of Running Class

Great first day of running class.  Huge thanks to everyone we saw today.  Some old faces, some new, and all working hard!  Post your goals in the comments and dont forget to come to the endurance clinic at 1pm on Sunday at the gym.

The workout for today was:

Short Course:

Run 800m, rest 2 Min
Run 400m, rest 2 Min
Run 200m, rest 2 Min
Run 400m, rest 2 Min

Long Course:

Run 800m, rest 2 Min
Run 800m, rest 2 Min
run 400m, Rest 2 Min
Run 400m, rest 2 Min
Run 200m, rest 2 Min
Run 200m, rest 2 Min
Run 800m

The goal is to run the first 800m at 90%, and then to run each interval after that at the same split as the 800. 

First Running Class Wednesday May 16

We will meet this Wednesday at 5:30pm at La Cueva Track. The first day we will cover some basic running technique and then tear up some intervals. Looking forward to seeing everyone there.

Endurance Clinic 2012 and Running Class

We will be holding an Endurance Clinic May 20th at 1pm.  This will be a 3-4 hour clinic in which we will go over the fundamentals of good running technique, skills and drills to perfect that technique, integration of strength training in to an endurance program, reduction of injury, and endurance program design.  Our goal is to give you the basics to prevent injury and lead you to faster times.   The class will be interactive with plenty of time for questions.  The class will be split between classroom, drills and running, so bring running atire, water and snacks. 

The running class is also kicking off next week.  The first class will meet next Wednesday, May 16th at 5:30pm at La Cueva Track.   The running class will meet every Wednesday.  The time and location of the class will vary but will be posted here every Monday.   If attendence warrants we will then offer 2 classes a week.  The class will be incorporated into a total running program that includes 2 online workouts a week for a total of 3.  We will work on endurance, speed work, intervals, hill training, technique and energy management.  

To come to this class you will need to have a goal and will need to commit to coming to as many of the classes as your schedule allows.   Your goals must be emailed to Ben and we will keep track and hold you accountable.  The goal must include a race/event...it doesnt matter how long the race is but you must have one.

Each workout will have 5 options.  They are: Short Course Beginner (10k/Sprint Triathlon or less, new to endurance training), Short Course Advanced (10k/Sprint Triathlon or less with previous experience in endurance training), Long Course Beginner (Marathon/Olympic Tri, new to endurance training), Long Course Advanced (Marathon/Olympic Tri, with experience in endurance training), and Ultra (longer than marathon/Half Iron Man or longer).  You will select the option based on your goal.

The clinic and classes will be taught by Ben Abruzzo, Co-owner of CrossFit Albuquerque and Kelly Barmann, NASM, and former NCAA Div-I Runner.

The clinic and class is open to all Unlimited Members of CFA and for all others the clinic is available for $25.  For those looking to run with a coach and a group but who are not members of CFA, we will offer a Running Only Memberhsip for $30 per month.

For more information contact ben@crossfitalbuquerque.com or kelly@crossfitalbuquerque.com

20120222 Intervals anyone?

- Warm-up & Stretch

Short and Long Course

- Workout:

     - 400m hard, 400m soft

     - 500m hard, 300m soft

     - 600m hard, 200m soft

     - 700m hard, 100m soft

     - 800m hard.

- Cool-down & Stretch

Go fast!