Train Hard - Stay Humble

Monday Conditioning, Need4Speed Edition

Event Details

Time: December 15, 2008 at 6:15pm
Location: SF State, Near M Stop
Street: 19th & Holloway
City/Town: San Francisco
Website or Map: http://maps.google.com/maps/m…
Event Type: Conditioning
Organized By: technique
Latest Activity: Dec 15, 2008

Event Description

BRING WATER!!! This workout focuses on building speed. If you haven't done this before, it'll hurt :-). If you have done this before, it will hurt. A little less.

If you have a watch with a stopwatch, that will help too.

1/2 mile warm up
Ladder Intervals @ State Track
200 meters at 75% top 200 m speed
200 jog
400m at 75% top 400m speed (advanced is about 75s-85s pace, beginner, 85-95s)
400 jog
800m at 75% top 800m speed (adv 2:40-3m, beg 3:15-3:45)
800m jog
400m 85% top 400m speed (70-80s adv, 80-90 beg)
400m jog
200m full speed
200m jog
100m full speed
800m jog

Beginner / Advanced / kaos

3/5/7 reverse cat crawls up the stairs
50/100/150 push ups
50/100/150 box jumps
5/10/20 Leg Squats on each side
10/20/25 wall climbs
Cat crawl 100 m / Lunge 100m

Abs
20/40/70 leg lifts
10 norwegian bastards
200/300 bicycle crunches
1/2 minute plank

Comment Wall

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Comment by technique on December 15, 2008 at 5:15pm: CANCELLED. Due to weather.

Comment by Xavier Shay on December 15, 2008 at 5:12pm: OK, I'm out - I'll just go for a run around my house.
Need to get washing done tonight anyways.

Comment by Xavier Shay on December 15, 2008 at 4:54pm: Jason, call it. I don't know this city, I have no idea what the weather will be like.

Comment by The_Monkeyman on December 15, 2008 at 4:46pm: Godaaam this is a killer. I'm shaking right now.

Comment by Xavier Shay on December 15, 2008 at 3:58pm: wtf is with SF weather
I don't get it

Comment by technique on December 15, 2008 at 2:47pm: annnd, 10 minutes later it's raning. shiz.

Comment by technique on December 15, 2008 at 2:25pm: If it's raining, I think we have to cancel. Don't know how the weather will hold in 3 hours.

Comment by Sigmund Werndorf on December 15, 2008 at 1:46pm: Can't make it tonight, got a concert I'm going to :(

Comment by Chris on December 15, 2008 at 10:19am: I forgot I have my Holiday Party for work tonight. wont make it. sorry.

Comment by Sin on December 14, 2008 at 12:41pm: looks like i am missing this again. really starting to get pissed i can't clear my mondays recently. my back is finally better and i want to come out. hopefully next week.