Author Archives: rich.airey

June 3

Run
Regeneration Run
12-15k (pace & distance on feel)
 
Strength
Snatch Balance 3 x 3 @ 85% of 90% of your 1 RM
OHS 3 x 3 @ 85% of 90% of your 1 RM
 
Gymnastics
HSPU 5 – 5- 5(+)
GHD Sit up 3 x 20
 
Conditioning
20 Double Under (unbroken) 10:00 AMRAP (5 Burpee penalty each miss)

 

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June 2

Run
3 x 2 miles @ T Pace w. 2:00 recovery (http://runsmartproject.com/calculator/)

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June 1

Run
TurnOver Recovery
12 x 120m w/ 120m walking recovery
 
Strength
Press 5 – 5 – 5(+) @ 75% of 90% of your 1 RM
Back Squat 5 – 5 – 5(+) @ 75% of 90% of your 1 RM
 
Gymnastics
Pull up 10 – 10 – 10(+)
Rope Climb (no legs) 20′ x 3
TTB 3 x 10 Strict
 
Conditioning
Row 250m x 5 w. 1:00 […]

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Saturday May 1, Vail Athletic Club – Vail, CO

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Saturday July 18 CrossFit Palo Alto – Palo Alto, CA

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Saturday June 13 – CrossFit DownValley – Gypsum, CO

https://dv-runfast.eventbrite.com

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Saturday May 30, CrossFit Cuspis – Denver Colorado

 
https://cuspis-runfast.eventbrite.com

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May 21

Run
3 x 2 mile @ M RP w. 3:00 recovery
 

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May 20

Run
10-12k (pace & distance on feel)
 
Strength
Clean & Jerk 3 x 3 @ @ 70, 80, 90% of 90% of your 1 RM
 
Gymnastics
Handstand Walk 5 x 20m
Rope Climb 20′ x 5
rest as needed
 
Conditioning
10:00 EMOM
Odd 1:00 5 Deadlift @ 50% of your 1 RM (Plank Pose (elbow stand) with remaining time)
Even 1:00 10 Burpee (Max Dbl Under […]

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May 19

Run
4 x 1k @ T pace w/ 1:00 recovery
3 x 500m w/ 1:00 recovery
1 x 800m

 
Thank you Kingston Athletics and all the Athletes that came out on Sunday for the Run F.A.S.T Seminar!  Best of luck with your training and up coming races.

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