“CFTW ENDURANCE DIVISION”

5k & 10k

Training program

What is CFTW Endurance Division:

CFTW Endurance division is a running program that focuses on getting each runner to achieve their specific running goals.  Half and Full marathon training are also available and tailored to help you reach and exceed your personal records.

What to expect:

Your workout will be specific to your abilities and goals whether you’re a beginner or advanced runner.  Most importantly you will receive coaching on running technique, nutritional guidance, injury prevention, unlimited communication with both coaches, as well as CFTW strength training for endurance athletes. 

When:

“10 week training program”

March 15^th 2010 – May 31^st 2010

Target Run:

TBD

Where:

Group runs will be held at:        Directions:

CrossFit The Woodlands           Go 242 East.  Go over the bridge. 

8815 Fawn Trail                          Take your first left “Donwick Dr.”

Conroe, TX 77385                       Take your first left “Fawn Trail”

Cost & Training Regimen:

$150 covers your 10 week program.  The training will consist of:

40 running workouts specific to your goals

10 of those workouts will be with a coach

10 CFTW Strength training sessions for Endurance athletes

*Endurance Division discounts available for additional CFTW strength training*

Register & Contact:

Register at CrossFit The Woodlands or contact

Scott Wells (281) 229-0663/ scott@crossfitthewoodlands.com

Brian Damon (832) 257-4080/ brian@crossfitthewoodlands.com

Box squat 3 x 5

Side shuffle 3 x 8 “50ft each way”

A1.  B.B. lunge 3 x 20

A2.  RDL 3 x 12

Squat jumps 10!

Bench press 3 x 30

5 rounds  “work 45sec./ rest 15sec”

K.B. swing

Ball slam

Push press

Row

 

Lets try to get a good crowd up here for our group run this Sat. the 27th @ 10a.m.  Post a comment if you are going to be able to make it.  Look for a CFTW Endurance Division coming soon.  We are going to offer a better product at a better price to those looking to improve their aerobic performance.  I will post our flyer on the site tomorrow. 

Deadlift x 5, 5, 5, 3, 3, 1

A1.  Low bar prowler push 3 x 50yards

A2.  Farmers walk 3 x 200ft

3 rounds no time of:

K.B. snatch 3 x 10 each arm

Run x 200m

Burpee x 15

This Saturday @ 10a.m. we will meet up here at the gym and do a run.  If everyone wants to get here around 9:45a.m. we can start stretching and run 30min. out and 30min. back.  Open gym will be from 11a.m. till 12p.m.  Hope to see everyone here.

Pull ups 4 x 10

AMRAP in 20 min. of:

Burpee x 5

Goblet squat x 10

Push up x 15

The look of determination. 

Hwoarang and I were out practicing shooting cans and and started to think.  When is the last time you were so determined and focused on a goal that you would not let anything stop you from achieving it?  No excuses.  You can’t say you have no time to work out. MAKE TIME.  You can’t say it’s too hard.  If it were easy everyone would do it.  What does it take to get determined?  Whatever it is, find it and don’t let it go.  By the way, no haters were harmed in todays outing.

Low bar squat 3 x 8

A1.  Deadlift 3 x 8

A2.  K.B. press 3 x 12 each arm

B1.  Weighted step ups 3 x 20

B2.  Netural grip pull ups 3 x 12

 

Great class today. Here’s a misconsuption  I heard the other day. 

“CrossFit will make you big”

CrossFit does not make you big.  It will make you fit.  I have never met anyone who does CrossFit religiously  and power-lifts competitively.  It would be detrimental if someone was really big and strong to consistently do CrossFit. 

Will CrossFit make you stronger? Yes

Will CrossFit make you a meat head? No

Just look at the men and women who train here. 

4 rounds no time of:

Bear crawl x 5 “15ft”

Box jump x 20

Pull ups x 25

 

Good job Danielle and Tonya, way to work hard.  This was their first day at CFTW.  Don’t hesitate to come in and try out a program that works.  We are a results driven fitness facility.  There are no contracts, no sign up fees, no initiation fees, no catches.  It’s that simple.  Pay your monthly dues, work hard, see results, and come back next month if you think you can continue to get better. 

We should have our new mens and womens shirts in at the end of the week or early next week.  We are also getting hoodies, thermals, tanks, and hats.  If there is something you would like put in a request and I will see what I can do.  Also, if you don’t see your size let me know and we can special order it for you. 

 

Hang clean 3 x 5

For time:

Thrusters x 100

A1.  Bench press 4 x 10

A2.  Plyo push up 4 x 4

B1.  D.B. snatch 3 x 8 each arm

B2.  B.B. high pull 3 x 15

Burpee x 100 no time

On the start of our next combine we will be doing a drawing for some Free supplements.  Here’s the catch.  You only get to put your name in the hat if 4 out of 5 exercises improve. We will give away a protein of your choice, a multi vitamin, fish oil, and your choice of Branch chain amino acids.  So work hard and you will be rewarded.

Run x 50ft down and back  “16 times in 1 min.” x 3

A1.  Chin up 10 x 10

A2.  Goblet squat 10 x 10

Tricep extension 3 x 20

Thought the burpee police wasn’t watching.  About to start calling you John O’hara.  The atmosphere in the classes have been really good.  Everyone is pushing each other and the people who are in better shape are doing a great job of motivating the new comers.  Remember one thing.   A lot of the guys and girls that are part of CFTW have an exceptional fitness level.  It did not always use to be that way.  They use the be the fat guy or girl and started out just like you.  Don’t hesitate to come in for a FREE session and see what CFTW can do for you. 

Bench press 3 x 3

A1.  Seated press 3 x 10

A2.  B.B. bent row 3 x 12

4 rounds of

Row

D.L.

Burpee

* work for .45sec/ rest for .15sec