Blog Search

Spartan SGX Training – February 4th – 10th, 2019

By: 0

*Announcements*

There is still time to join the CrossFit Preferred Team for the Spartan Sprint Race February 9th at 10:30am! We have a great team and it is going to be such a fun time!

It is a 3-4 mile race with obstacles!

Good luck to everyone racing this weekend! Can’t wait to race with you!

We have a Spartan Class on Monday and Wednesday at 7:00pm and Saturdays at 7:00am – Coached by Spartan SGX Coach Andrew Lucero!

Run Workout

For the Thursday Run  Workout meet at CrossFit Preferred at 5:30am

Next Spartan Race!!

We have created a CrossFit Preferred Team! We are racing the Sprint Race Saturday February 9th at 10:30am. Join us!!

Use this code to save 15% off the regular price or 20% off the Spartan Race Annual Pass: SGX191222

February Monthly Challenge!

Complete 500 Strict Pull Ups (no Kipping or Butterfly Pull Ups), 500 Push Ups and 10 miles of running per week in the month of February! If you do not have pull ups or push up start where you are! If you have not been running. Run 5 miles per week.

If you do 25 Pull Ups 5 days per week you will hit 500 Pull Ups.

If you do not have a Strict Pull Up start where you are at and do Ring Rows, Bar Holds, Negative Jumping Pull Ups or Australian Pull Ups.

Monday   

Strength/Skill/Conditioning

Row Conditioning (3 Rounds for time)

3 Rounds, Each for Time:
20/16 Calorie Row
12 Burpees Over Rower
20/16 Calorie Row

1:00 Rest Between Rounds

Spartan SGX WOD

Ride the Lightning (AMRAP – Rounds and Reps)

10:00 AMRAP:
10 Jump Squats
20 10m Shuttle Sprints
:30 Dead Hang*
20 V-Ups
10 Plank-to-Pushups

*2 Shoulder Taps every :10

Tuesday – Running Day 

Warm Up

800 meters easy

Workout

2 × 600 meters at moderate pace (run 15-40 seconds slower than 1 mile PR pace)

2 minutes rest in between each 600 and 200

300 meters at fast pace (run 60 seconds faster than 1 mile PR Pace)

2 minutes rest

2×500 meters at moderate pace (run  1 mile PR pace)

2 minutes rest in between each 500 and 200

200 meters at fast pace (run 1 minute faster than 1 mile PR pace)

2 minutes rest

2 x 400 meters at moderate pace (run at PR Pace – 15 seconds faster)

2 minutes rest in between each 400 and 150

150 meters at fast pace (Sprint!)

Cooldown

400 meters Easy

Stretch and Foam Roll

Wednesday

Strength/Skill:

Metcon (No Measure)

15:00 Low Intensity Obstacle Practice

Spartan SGX WOD

Animal Box (AMRAP – Reps)

3 Rounds:

(:30 work / :30 rest each)

Lateral Ape Walks
Bear Crawls
Crab Walks
Plank Hold
Spider-Man Pushup Crawl

Score  = Total Reps from slowest round

Thursday 

Running  Workout – Meet at CrossFit Preferred at 5:30am

Warm Up 

Class Warm Up /Stretching

400 Meters

Workout:

2000 meters at moderate pace (run 1:00 to 1:30 slower than PR Pace)
4 Minutes Rest
400 Meters fast pace (run 15 to 45 seconds slower than PR pace)
4 Minutes Rest
Run 1000 Meters at moderate pace (run 1:00 to 1:30 slower than PR pace)
4 Minutes Rest
Run 400 Meters at fast pace (run 15 to 45 seconds slower than PR pace)
4 Minutes Rest
Run 1200 Meters at moderate pace (run 1:00 to 1:30 slower than PR pace)

Cooldown

400 Easy

Stretch

FRIDAY – Running Day 

30 Minute Easy Run or join us at CrossFit Preferred for a CrossFit workout!

Very important to get time on your feet and build an aerobic base in your running.

Discuss the distance with Andrew or Kris to come up with a plan!

10  Minutes of Stretching and Foam Rolling

SATURDAY

Warm Up

Coaches Choice

Spartan SGX WOD

RACE DAY! Enjoy the race! Can’t wait to race with each of you!

Spartan Class is cancelled at 7:00am at the gym. We will have Open Gym at that time!

Sunday

Rest Day – This is a great day to relax, stretch, foam roll, sleep extra, take a nap, read and recharge for the next week!