11 rounds

7 Dead Lifts
7 Burpees
7 Pullups

2 k row

rest

100 wall ball 4:27

10 rounds

10 Burpee
10 GHD situps
10 Jump to bar
10 Back extensions
10 lunges

Row 500-400-300-200-100

Push Press 25-20-15-10-5
Kettle Bell Swings
Box Jumps
Burpees

Lululemon Run

Going on the Sunday morning run with Lululemon this morning.
I went 4 miles with the girls we tried to work some intervals on the way back they got a pretty good workout in.

Lauren was exhausted.

2 rounds

30 box jumps
30 Wall Balls
3 laps
30 power Cleans
30 K2E
row 500

Staci 30:49
Pat 37:30

3 rounds

10 K2E
10 Burpee Box Jumps
10 Push Press

7:05

Row 500, 400, 300, 200,. 100
7 Box Jumps 36 IN
10 Pullups
28 Lunges

5 rounds

10 Pushups
25 Boxjumps
25 Situps
15 KBS

Countdown to Cross Nationals

Summer is officially over. 2 Days of school under the girls belts. Now it is time to lay out the plan for a 10-12 year old womens National Championship.

Ashley is coming off a great training weekend at the Courage Classic so we know she has the Endurance in her legs. The big key now is increasing her power.

I believe the key will be 2-3 tides a week and 2-3 Crossfit type workouts a week. the rides forthe next couple months will be on the Mountain bike to increase bike handling skills with a road ride now and then for some base miles.

The crossfit workouts will fit the standard crossfit prescription with the goal being increased explosive power paired with decreased recovery time and core stability.

Courage Classic

The family did the Courage Classic this weekend.

Everyone rode great. Ashley (11) rode 130ish miles over the 3 days and the entire 1st day including Vail Pass 57 Miles.

I can't reccomend this ride enough.