OCR Training

OCR Training Week of June 16, 2013

 

Eating ice cream and getting kicked in the balls at the same time?!?  Sounds like a party to me!  Only one homework assignment this week gang, here it is:

Assignment #1

Warm Up - Jog (not run) a mile at a comfortable pace.  Stop half way for 5 minutes of dynamic stretching.  At the end of the run do 5 more minutes dynamic stretching (Frankenstein walks/skips, lunge rotates, jump squats, arm circles, backward lunge reach overs, jumping jacks, etc)

WOD - Find a long, gradual slope that takes 3-5 minutes to run up.  Run at a comfortable pace.  Walk/easy jog back down to start.  Repeat 6-8 times.

Cool Down - Walk 1/2 mile, finish up with 5-10 minutes of static stretching.

OCR Homework - Week of June 9th.

I bet you guys thought I forgot about the homework, well...  I did.  Good thing we have a student in class who inquired about this week's homework!  We wouldn't want to take a week and slack off!  So here it is: (By the way, this is week 14 of our 24 week program)

Assignment #1 - 3 to 5 mile up tempo run.  Include intervals in this run at max effort.  For example, sustain a max effort pace for 2 minutes, then a recovery pace for 5 minutes and repeat.

Assignment #2 -

6 Rounds of the following

10 walking lunges

15 jump squats

Rest 1 Minute

4 Rounds of the following

5 push ups

60 seconds of jump rope

5 pushups

60 seconds of jump rope

5 pushups

60 seconds of jump rope

Rest 1 minute

2 Rounds of the following

40 situps

1 Minute of plank hold

 

OCR Training Wk of June 2, 2013

 

Homework 1

Hill Sprints - Find a hill that takes 60-90 seconds to sprint up.  Walk back.  Repeat 10 times

Cool down with 10 minutes of easy jogging.

Homework 2

Run Long - 5k minimum, 10k recommended, 15k for superstars.

OCR Training week of May 26, 2013.

Hello OCR's and Happy Memorial Day!  You guys and gals have been going at this for awhile now and its time for a planned rest.  So, here is your homework:

Assignment #1 - Active Rest - Give your body and central nervous system a break and take a snow day.  Go for a walk, hike, walk the dog, throw a frisbee around, play catch, hit some golf balls, play putt-putt, take a bike ride (at a relaxing pace...no PR attempts), or whatever floats your boat! 

Assignment #2 - Run and Swim,  The pool at Laurel Park is OPEN!  Run 1 mile, Swim 250m.  The swim lanes at the Laurel Park pool are 25m, so that's 10 lengths.  The weatherman says it'll be in the upper 80's Wed/Thur/Friday.

OCR Training Week of May 19th, 2013

Week #11

I'm short on time today so its gonna be a quick post.

Assignment #1

Push Ups (Max Reps in 60 Seconds)

Pull Ups (Max Reps in 60 Seconds)

Squats (Max Reps in 60 Seconds)

Sit Ups (Max Reps in 60 Seconds)

KB Swings (Max Reps in 60 Seconds)

Burpees (Max Reps in 60 Seconds)

800 Meter Run (Max Reps in 60 Seconds)

Assignement #2:

Try to mix up your terrain on this one.  Some flat, some up hill, some down hill.

Run 400, Rest 1 Minute

Run 800, Rest 1 Minute

Run 400, Rest 1 Minute

Run 800 Rest 1 Minute

Run 400, Rest 1 Minute

Run 800, Rest 1 Minute

Run 400, Rest 1 Minute

Run 800, Rest 1 Minute

OCR Training Homework wk of May 12, 2012

 

Congrats OCR'ers you've completed phase I of the CFSTC Obstacle Course Race Training program.  In phase I we established some baselines, like the 5K and mile run.  Now that those benchmarks are set its time to kick off phase II.  In this phase we will focus on building race specific fitness.  We'll be mixing in some different elements along with the runs.  Such as, stairs, hills, weighted vests, grip strength movements and explosive movements.  Sounds fun huh?  Lets get to the homework for this week.

Assignment #1

Warm Up: 4 rounds of the following.

5 squats, 5 pushups, 5 lunges, 5 jumping jacks.

Jog for 10 minutes, stop every 2 minutes and do 30 seconds of dynamic stretching movements

WOD #1 Towel Pullups.   Throw a towel over a pullup bar and do 5 sets of 5

WOD #2 Find a very steep but short hill.  (such as behind the bleachers at Francis Howell North).  Run it, walk down, do 10 situps - repeat 5 times

WOD #3 Using the same hill - Start at the top.  Run down as fast possible, walk up, do 10 hand release pushups - Use caution on the downhill portion - keep your legs under you and be careful!

Assignment #2 -  Duration of this workout will be up to you, because the terrain will be different depending on where you go.  Go run some stairs!  Creve Couer Park or "Atomic" Mountain (AKA Weldon Springs Interpretive Center) would be great places to do some stair running.   

For running atomic mountain you can park in the lot directly across from the Busch Wildlife entrance.  The run on the path to Atomic Mountain and back is about 2.5 miles.

OCR Training week of May 5, 2013

Happy Cinco de Mayo OCR'ers!  Here are your homework assignments this week.

Assignment #Uno: 

Warm Up - 4 Rounds, 5 Walking Lunges, 5 Lateral Lunges, 5 Backward Lunges. 10 Minutes of easy jogging, stop every two minutes for dynamic stretching.

WOD - Run Long - At least 30 minutes, use a run, jog, walk technique if needed.  Our last 30 minute run was in week one, so check your distance from that run and kick ass.

Cool down with 10 minutes of static stretching

Assignment #2

Warm Up - 4 Rounds

5 Air Squats, 5 Push ups, 5 lunges, 5 Minutes of Dynamic Stretches

WOD -

4 Rounds

Bear Crawl 50 Yards

Run 400M

Squat Jump 50 Yards

Run 400M

Cool Down - Static streches and/or foam rolling

Dynamic Warm Up

If your following this blog, you've seen the term dynamic stretches or dynamic warmup used in every homework assignment.  I've given a couple examples and if you attended last Saturday's class we did a group dynamic warm up.  In case you missed it or just plain forgot.... Here ya go.  Good stuff here!

  

OCR Training Homework - Week of April 28, 2013

Welcome back OCR'ers.  Here is your homework for week 7.

Assignment #1

Warm up - 4 rounds of:

5 Air Squats, 5 Push Ups, 5 Lunges, 5 situps. 

Follow that with 400M of easy jogging, stop every 100m for dynamic stretching.

WOD

8 to 10 reps of 400M intervals.  Max Effort here.  Rest the same time it took to run the 400, then repeat.

Assignment #2

Warm up - 3 rounds of:

60 seconds of jumping jacks, 60 seconds of plank, 60 seconds of mountain climbers, 10 squats

WOD

5 rounds

5 pushups, 5 situps, 5 K2E

Rest 30 seconds

6 Rounds

6 forward lunges

6 backward lunges

Rest 30 seconds

4 rounds

Side plank hold 30 seconds each side

50 flutter kicks

OCR Homework week of April 21, 2013

Hey Gang, only one homework assignment this week.  Why, you ask?  Well, we've been at this for 6 weeks now and it's time for a rest!  After last weeks test and mile repeats its time for an "easy week".

Homework Assignment #1:

Warm Up - 3 rounds

5 lunges & 30 seconds of air squats.

Then 10 minutes of easy jogging stopping every 2 minutes for dynamic movements.

WOD - Run 1 to 3 miles at an up tempo pace, as ability permits.  Every 400 meters stop and do:

1st stop 20 burpees

2nd stop 20 situps

3rd stop 20 squats

4th stop 20 pushups

Keep this rotation going for your entire run.

Cool down with static stretching, foam rolling, a beer or an ice cream cone!  Take some time this week to do some active rest (walk the dog, play some catch, go hiking, etc).  Your central nervous system will thank you!