Tuesday, April 7, 2020

G’day there!

Success is not giving in to failure.

Lay on the couch, be productive, watch movies, read books, write stories, update insta stories, eat chips, make a kale salad, go for a walk, walk to your fridge, down some wine, sip on a water, play with your kids, watch your kids watch a screen, do a workout, half do a workout, don’t do a workout at all.

Most importantly do what you need to do right now.

Somedays that is getting up and watch movie after movie, eating pizza, napping, eating chips, checking social media, having a drink.

Other days it is getting up early, writing in your journal, reading your book, going for a walk, getting a sweat on, making that kale salad.

Finding your new normal during this unknown period is going to take you being ok with both kinds of days and everything in between.

To me that is success right now. Navigating the many ups and downs you will feel in life from hour to hour, day to day, week to week. And the only expectation you set on yourself is to be patient, kind, and compassionate with yourself as we all get through this together.

Here is the link for yoga with Charlsie tomorrow:

https://us02web.zoom.us/j/131446869

Plans for Saturday night look to be in the works. Could be the first annual 782 Adult Spelling Bee.

Zoom Workouts - 12pm/5pm

Conditioning

https://unitedinmovement.org/workouts/

United in Movement Workout 2

12 minute AMRAP

80/60 Lateral Line Hops or Hops over a DB

60/40 Air Squats

40 DB/KB/Object Shoulder to Overhead (20 per side) or 40/20 Shoulder Taps

United in Movement Workout 1

7 minute AMRAP

Burpees over a 6” Line

https://www.youtube.com/watch?v=6LDsexEUDQo

There are many options here for for the 12 minute AMRAP. Choose the number of reps for you that allows you to keep moving for the 12 minutes. Go steady for 12 minutes and then get ready for part 2.

Tackle these burpees. If you want to go by the standards take a look at the video and jump forward for each rep before jumping or stepping back into your burpee.

Right now we are all part of something bigger than just our own at home workouts and this is a great week to join the larger CrossFit community in a few workouts as they fit into our weekly schedule. If you itching to compete go on those websites to register in the different events!

Accessory Running Workouts

1. Hill repeats

Similar to last week’s stride workout.  This effort consists of short repeats up a hill with a jog down.  Make sure you’re warmed up before you go at this one. Ideally, the hill should take 45-90 seconds to run up.  We will often do this one on the hill on the trail behind the UPEI track or on Commonwealth Drive leading up to West Royalty School, but any reasonable hill will do.  You can also do this one quite easily on a treadmill. Focusing on form, run up the hill around 5km race pace then jog down, catch your breath and grit your teeth, then back up.  Aim for 6-10 climbs. A couple tips for running up hills: try to stay as light on your feet as you can. Keep your footstrike light and quick. And shorten your stride drastically – even cut it in half if you can.

2. Another Fartlek type run

This time let us go 3 minutes off, 2 minutes on at 10km race pace.  Make sure you warm up and cool down. This is another one where you’ll find yourself getting a little quicker each time you go fast, and probably on the parts where you go slowly too.  Aim for 20 – 45 minutes.

3. Long run

The general rule of thumb is to increase your mileage by 10% each week.  So figure out how much you ran last week, then calculate how far your long run needs to be to increase your mileage for the week accordingly.  If you missed a run or two, then just put on a good podcast and get out there for 30-60 minutes.

- Team 782