Thursday 4.01.10

If you could choose just one exercise for your body, sprinting should be it. Sprinting trains the anaerobic and aerobic energy systems. It has been proven that interval sprint training not only builds anaerobic power, but also increases VO2 max as effectively as long slow distance running. The damage on your joints is far less than jogging and way more effective than walking. Sprinting builds power, strength, speed, balance, coordination, and it is fun to do. The monotony of jogging for 45 minutes to an hour can be extremely boring and is ineffective for accelerating fat loss. If you want lean, strong muscle, than sprinting is the answer.

SWOD:
Clean Practice. Work on your technique.

Metcon:
10 rounds of:
-100m Sprints
-1:00 rest

WOD Tips:
For the SWOD, continue perfecting your technique: jump and shrug, elbows high and outside, bar close to your body, pull yourself under the bar as you "drop it like it's hot", elbows high to receive the bar, and bounce up out of the "hole". It's that simple!

For the metcon, take a timer or stopwatch to time your sprints and your own rest periods. The sprints should be all-out efforts.

Post your fastest and slowest sprint times to the comments section. bc

14 comments:

  1. Pumpin' my fist - I am excited about this one! Love the sprints, I was sore for 5 days after the last sprints we did.

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  2. This is a great power work out, I know I will feel this in my hamstrings for the next couple of days while I am skiing up at heavenly :)

    Fastest: 15:35 / Slowest: 17:94

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  3. Bench 3 x10 for 185, 225 and 245 for 7 reps

    Sprints: Fast 14.?/ Slow- 15.?. Too dark to see tenths of secs.

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  4. Wahooo, I was smoken fast, once.... Got a big knot in my calf on 8th rep and its still there. Morning crew was there in force today. The 5am gals really set the pace.

    Fastest: 18:? / Slowest 20: ?

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  5. 16:53, 18:25
    pay my dues tomorrow :)!

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  6. BENCH PRESS 185X1, 205X1 WITH A LITTLE HELP
    SPRINT SLOWEST: 16.6; FASTEST 15.2
    PULLED RIGHT HAMSTRING ON ROUND 5, PUSH THROUGH IT AND FINISHED, I'M SURE i WILL FEEL IT TONIGHT
    ALMOST CAUGHT CRAIG (SOME DAY)

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  7. Imade up the squats from yesterday but I sucked. Up to 315 for an easy 5, but couldn't get one at 365. Stupid two week lay off.

    Metcon: 100m sprints
    Fastest was 10:09.
    Slowest was 11:47.

    I messed up and did 100 yards instead of 100m, which is around 9.5 yards short. My bad 9:30 crew.

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  8. fastest: 11.97
    slowest: 16.50

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  9. Sorry am classes. I think we went a little too long on our sprints today!

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  10. Clean practice...always a good idea. Thanks.

    1ØØ meter sprints

    Best time = #1 and #3 14:25
    Slowest time = #10 16:93

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  11. 100 m sprints: 12:03, 13:53

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  12. It looks like we need an accurate measuring device in the future. Pacing it out doesn't seem to cut it.

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  13. I recommend accurately measuring, then marking with black spray paint the start and end points. You'll never have this problem again.

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