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Cypress Endurance

9.3.2015 Endurance (6 PM)

For the next 11 weeks of half-marathon training, Thursday evening workouts are short intervals. This week, we’ll start with a running form mini-clinic, followed by: 8 x 200 m.; rest 2:00 between intervals. ‘Rating of Perceived Exertion’ value: RPE 8 (heart rate betwe
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9.1.15 Endurance (6 PM)

For the next 11 weeks of half-marathon training, Tuesday evening workouts are long intervals. This week: 5 x 800 m. (half mile); rest 2:30 between intervals. ‘Rating of Perceived Exertion’ value: RPE 7 (heart rate between 160 and 170, or 76-80% of max HR; using “talk
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8.26.2015 Endurance (5 PM, 6 PM)

Announcement: After two years of Wednesday nights, this is the last Wednesday Endurance workout! Beginning September 1, Endurance shifts to Tuesday and Thursday nights at 6 PM, for 11 weeks of training for the Cypress Half-Marathon. Workout: Run 400 m., 600 m., 800 m., 1000 m., 1200 m
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8.23.15 Endurance (7:15 AM)

Meet at Bud Hadfield Park (12405 Telge Road) at 7:15 AM. Two part workout: A. Disc golf course run (1.75 mile trail) for time. Recover, then: B. ‘The Spartan 30’: 30 seconds mountain climbers, 30 seconds rest, 30 seconds burpees, 30 seconds rest. Times six.
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8.19.15 Endurance (5 PM, 6 PM)

A. ‘Tabata Something Else’: 8 sets of pull-ups, 8 sets of push-ups, 8 sets of sit-ups, 8 sets of squats. All sets are performed as 20 seconds of work followed by 10 seconds of rest. Last round of squats is followed immediately by: B. 2400 meter (1.5 mile) run for time.
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CFCY Endurance Training Saturday 8/15/2015 7AM ***COLES CROSSING***

Endurance Training- 7AM on Saturday 8/15/2015 1 Mile Repeats 3 Rounds- 1 Run Mile, rest 4 Minutes and repeat We will meet up at the pool right across from Sampson Elementary in Coles Crossing.
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8.12.15 Endurance (5 PM, 6 PM)

Prison workout (a.k.a. Burpee Walk) For time: 20,19,18,…,3,2,1 burpees. 25m walk/jog between rounds.
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8.9.15 Endurance (7:15 AM)

Disc Golf Course Run: we will run the ‘Texas Army Trail’ course at Bud Hadfield Park (12405 Telge Rd., next to La Hacienda restaurant). At the odd-numbered holes, perform tuck-jumps; at the even-numbered holes, perform walking lunges; the number of repetitions equals the h
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8.5.15 Endurance (5 PM, 6 PM)

A. Bar-facing burpee + front squat ladder; rest 3 minutes; B. Bar-facing burpee + push press ladder; rest 3 minutes; C. Bar-facing burpee + deadlift ladder. For the ladder pattern, perform 1 rep of each exercise in the first 90 seconds, 2 reps in the next 90 seconds, and so on up to t
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CFCY E-WOD 8/1/2015 8:00AM

“Jerry” For time: Run 1 Mile Row 2K Run 1 Mile   This is a great warm up for 31 Heroes WOD
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