Fitness challenge and it sounds like ab work
We’re getting awfully close to the Long Beach race! And just intime for some good ol’ summer racing! I’m excited!! Here’s the challenge for this week:
Each day, earn:
1 point for 12-19 min cardio
2 points for 20+ min cardio
1 point for 50+ twisting crunches or twisting situps, or 2+ min of planks
3 points for Wed practice
1 point for 2 min paddling visualization
2 points for 5+ min paddling visualization
3 points for gold boat challenges (see below)
Gold Boat Challenges from Ellen
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Endurance- Choose one sport:
Swim: 5×75m SPRINT. 2 min Recoveries
Bike: 3×3k SPRINT. 4 min Recoveries
Run: 4×400m SPRINT. 4 min Recoveries
C2: 4×500m SPRINT. 4 min Recoveries
Strength-
crossfit “Annie” — 50 jump rope “double unders”, 50 situps,
40 double under, 40 situps, 30/30, 20/20, 10/10 for time.
(a “double under” means passing the rope twice under you during one jump)
substitution for double unders — tuck jumps:
http://www.asimba.com/video/ small/tuck_ jumps.avi
“Stand with your feet slightly inside the width of your shoulders. Bend
your knees and lower your body down 8-12 inches. Explode into the air and
bring your knees up to your chest in a tucked position. Upon landing, your
feet should be in a strong, dorsi flexed or “toes up” position. Use your
whole foot to generate power not just your toes! Maintain good posture in
your upper body. Keep your chest and head up. Don’t let your shoulders
lean out beyond your knees. This can stress your lower back. Explode off
the ground as quickly as possible and repeat for the required number of
repetitions. ”
Also, Coach Kevin asked each and one of us to try a coaching challenge. Try to see if you can teach someone how to paddle in 5 minutes. You’ll start to notice that you know a lot more about paddling than you think.
Best of luck everyone!!