Weekend RUN!

Not sure if you have heard about this yet: Our First Annual Hula Hustle 5K and Menehune Mile run is just about 2 months away. You have PLENTY of time to prepare for it. The workouts posted here will continue to prepare you for the race AS WELL AS help you with your aerobic capacity for your CrossFit workout. The weather is great for a run! 400M Run, 200M Recovery Jog (12 Rounds for time) Run sets of 400M Run with a 200M recovery jog. Set the 400M pace such that you can maintain the same pace within +/- 3-5 seconds on each for each...

Mid-Week RUN!!!

Just sayin’ . . . Our First Annual Hula Hustle 5K and Menehune Mile run is just about 2 months away. You have PLENTY of time to prepare for it. The workouts posted here will continue to prepare you for the race AS WELL AS help you with your aerobic capacity for your CrossFit workout. The weather is great for running! Pick Ups 5 and 1 (Distance) Run 6-8 sets of 5 minutes at conversational pace, 1 minute...

Weekend RUN!

Just in case you didn’t see my post on the mid-week run, here is a reminder: Our First Annual Hula Hustle 5K and Menehune Mile run is just about 2 months away. You have PLENTY of time to prepare for it. The workouts posted here will continue to prepare you for the race AS WELL AS help you with your aerobic capacity for your CrossFit workout.┬áThe weather is great for running!!! 4x 60M + 1x 200M (20 Rounds for time) Run 2-4 sets of (4x 60M on 2 minutes then 1x 200M on 3 minutes). These are all to be run all...

Mid-Week RUN!

Our First Annual Hula Hustle 5K and Menehune Mile run is just about 2 months away. You have PLENTY of time to prepare for it. The workouts posted here will continue to prepare you for the race AS WELL AS help you with your aerobic capacity for your CrossFit workout. The weather is great for running so get after these! Pick Ups – 2:30 / :30 (Distance) Run 8 – 12 sets of 2:30 at conversational pace, :30 seconds FAST! Do this as an out and...

Saturday RUN!

Run sets of 4x 400M on 2:30 (16 Rounds for time) Run three to four sets of 4x 400M on 2:30. Set a target that is :10 – :30 seconds faster than your 1-mile time. Hit that target within +/- 2 seconds every time. If your target for the 400Ms is over 2:00, run your 400M reps on...

Mid-Week Run

100M Fly-Ins (12 Rounds for time) Fly-Ins mean you are moving the whole time. For this workout, you will jog 100Ms then Sprint 100Ms. If you are running on the track, jog the curves of the track and sprint the straight for the 100M. After warming up, do 2-3 sets of: Run 2 laps of fly-ins for a total of 4 100M sprints, then jog a recovery lap. Your target time for the 100M sprint should be 1-2 seconds slower than what you last ran the 100Ms OTM. Your score will be your time for each of the 8 – 12 100Ms sprints you...