Coach B. Rice: Hey Grant, Why Can’t you take a Turkey to church?

Grant: Because They use FOWL Language! 

Coach B. Rice Quote of the Week: “Self-realization. I was thinking of the immortal words of Socrates, who said, “I drank what?”-Chris Knight(Val Kilmer), Real Genius. 

This Week’s WODs

*Cycle U/Week 10 of 12*  

Short Interval(Monday 5:30pm):  “MESSY”

You will reset the calories for each calorie interval you perform.

**(Target Goal is under <:30 seconds for males and <:45 seconds for females.) 

(1) 12/9 Assault Bike Calories Fast Pace**

:60 second rest on bike.

30/20 Calories Assault Bike Easy Pace

200 meter walk (Down the ramp to the designated mark and back to your bike)

(2) 12/9 Assault Bike Calories Fast Pace**

:60 second rest on bike

25/15 Assault Bike Calories Easy Pace.

200 meter walk

(3) 12/9 Assault Bike Calories Fast Pace**

:60 second rest  on bike

15/10 Assault Bike Calories Easy Pace.

200 meter walk

Second Part: (Moderate Paces begin on bike) 

30/20 Assault Bike Calories Moderate Pace (Finish Time Range <3:00 minutes)

:60 second rest on bike

(4) 12/9 Assault Bike Calories Fast Pace**

200 meter jog

25/15 Assault Bike Calories Moderate Pace (Finish Time Range <2:00 minutes)

:60 second rest on bike

(5) 12/9 Assault Bike Calories Fast Pace**

200 meter jog

15/10 Assault Bike Calories Moderate Pace (Finish Time Range <:75 seconds)

:60 second rest on bike

(6) 12/9 Assault Bike Calories Fast Pace**

DONE!

Methodology:   Assault Bike Speed/Threshold   Total Calories:     212/144 Calories     Workout Detail:  The goal is to achieve each fast interval under the prescribed target time and recovery to hit your moderate paces. The moderate paces and fast paces will challenge your capacity but these goals are attainable.  Scoring:  Each 12/09 Calorie Fast Interval is to be under the prescribed Target time for each Fast Interval. 

Long Interval(Thursday 5:30pm):  “HOMEWORK”

Competitive Athlete:

1X1000 m jog, 1:00 rest

2×500 m run, 1:00 rest between each effort

1×800 m jog, 1:00 rest

2X400 m run, 1:00 rest between each effort

1X600 m jog, 1:oo rest

2X300 m run, 1:00 rest between each effort

1X400 m jog, 1:00 rest

2X200 m run, 1:00 rest between each effort

Total: 5600 meters

Scaled Athlete: 

1X800 m jog, 1:00 rest

2×400 m run, 1:00 rest between each effort

1×600 m jog, 1:00 rest

2X300 m run, 1:00 rest between each effort

1X400 m jog, 1:oo rest

2X200 m run, 1:00 rest between each effort

1X200 m jog 1:00 rest

2X100 m run, 1:00 rest between each effort

Total: 4000 meters

Methodology:   Lactate Threshold   Total Distance:    5600 meters or 4000 meters.    Workout Detail: The jog pace is programmed to be at an “active recovery” or “conversational pace”.  The remaining intervals are intended to be fast and consistently paced from distance to distance.  Remember the intensity for these intervals must be “fast”.  Helpful hint on “FAST” is equal to or slightly slower (1 sec/100 m) than your 1 Mile PR pace.  (Example 400 m run MILE PR pace is :45 seconds your fast interval will be :49 seconds.  Workout Focus:  Force recovery during the active jog recovery.  Scoring:  Total Time