Workouts of the week - September 21st 2009

Now that Crank the Shield has come and Gone (congrats to all participants !) it is time to start thinking about cross training and 'off-season'

This week's workouts are meant to help you start into some strength training and running ... feel free to post questions or ideas of your own !

It is a good idea to ease into cross training to prevent injury and excessive soreness (do expect some though!).

Also being able to carry out different sports will help you stay generally fit and prepared for situations when you can't ride (travel, injury, weather, no bike etc.)

This week's workouts work best if you can do this 2-3 times this week, especially if you have taken a week or two off and are looking at another couple weeks off bike specific training

Steve's WO of the Week

This week combine our workouts...and aim to do them twice...at least 3 days apart.

Right after Peter's workout complete the following workout...it isn't that long...go about 80 to 90% effort on this workout, and for the next 4 weeks of Crossfit, just to get used to the feeling :) again.

Complete following 4 times

4 rounds:

5 pullups

10 pushups

15 air squats

rest 2 minutes
-- then repeat until have done 4 x through

Peter's WO of the Week

- Run at an easy pace for 20 minutes alternating 2 min Running and 1 min Walking (don't skip this it works !)

- While Running focus on quick steps (goal is 90 RPM or 15 foot lifts for each foot every 10 seconds)

* focus on lifting feet quickly vs. pounding them down and more on the cadence then going really hard/fast

- Remember to do some active flexibility to start the workout and some extra walking / stretching maybe some icing) after your run.

Steve and Peter

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