Workout of the Day:
Four sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 90 seconds
Ab-Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Rest 90 seconds;
Three rounds for max reps of:
2 minutes of Double-Unders
1 minute of Air Squats
Rest 2 minutes
In Need of A Green Wave!
Written by Marc Homan
Help Needed: Friday September 3rd and Sunday September 5th. Need a Green Wave of Positive Thoughts flowing from all Invictus members to Darrell McPherren in Frisco, TX as he embarks on his quest for a National Championship at the USA Cycling Masters National Championship.
In CrossFit we strive for broad, inclusive fitness, yet we also work hard to expose and correct our physical shortcomings also known as our “Goats.” For the last 11 weeks Darrell, or DMac as I call him, has been working on his Goat: High-end, Unilateral Power. Why? So he can go as fast as possible on his bike this weekend, why else?
DMac’s Friday event is the Match Sprint. This is a single elimination tournament pitting two riders against each other for three laps of the velodrome. First across the line moves on, second place goes home. This is a highly tactical race with the first portion done at slow speed often culminating with both riders coming to a dead-stop called a “track stand.” An explosive move followed by a sprint to the finish line determines the winner. Our training will help DMac when he makes his move, or “jump.”
Sunday morning will see DMac competing in a 500m time trial. From a dead stop riders go as fast as they can for 500 meters with the fastest time winning. Times usually are between 35 and 40 seconds. We have been training DMac to go sub-35 sec. DMac has been working to start really fast through exploding off the start line and holding that effort for another half-minute.
Sunday afternoon is the Olympic Sprint where a team of three start from a stand still and do 3 laps against the clock. The team starts in a line abreast but quickly move into a paceline where the person in front is creating a draft for those behind. The first person does a lap and pulls off, the second does the second lap and pulls off and the third sprints the last lap for the finish line. DMac is the first guy to go which again calls for an explosive start and then increasing his speed for the remainder of the lap.
Darrell’s body and mind are tuned to crush these events; what we need is a Green Wave of positive energy flowing from all Invictus members to send him on his way!!
And a special thanks to the 9:30 am group who have been so gracious as we have bounced, screamed, and sweated our way around the gym the past few months. Your patience and understanding as we have taken up more than our fair share of space has been much appreciated.