Click HERE if you would like to see a breakdown of all the Base Camp classes and times.
Remember, all Unlimited Memberships have access to these classes as well!
Moving forward we will be posting all of the Base Camp class programming for your viewing pleasure and using this blog to discuss and recruit people to register teams for upcoming endurance events. Show up at the Venice location by 5 and be ready for a full hour of work with our newest coach Lauren Gravatt! I won’t post exactly what it is, but I’ll just tell you that the Monday workout will be 10 rounds!
Hope to see you there and be sure to comment if you are training for an event or have any questions!
My Dad resting between the first ever Sunday Morning track class suicide sprints!
The “Base Camp” of a mountain is an area used for staging an attempt at reaching a summit that cannot be reached in a single day. This program is an evolution of our former endurance program and designed to symbolize that journey for any athlete looking to train for an upcoming event or to getting back on the path to developing an athletic body! Base Camp Training is a multi-sport, cross training program for anybody from the beginner to the conditioned triathlete looking to reach their goals.
This program will officially kick off on 4/7! Click HERE to read more about this program or contact us with any questions!
-Track Night has moved to Sundays at 8am at Santa Monica High School! Week 4 homework posted below for theEverything is Everything Challenge,
Congratulations to everyone who finished the LA Marathon this past weekend! Strength and Conditioning Recovery below, perform every day until you are fully recovered.
3 x 15! Reps are until you feel burn in target area or hit the prescribed amount. This is not a timed WOD. All exercises with light or medium weight.
GHD Sit Ups GHD Hip Extensions KB Swings Bench Press Pull-ups
Cadence – 4 x 1:30 min @ 98 cadence. 1 x 6 min @ 93 cadence. Rest 60 seconds between repeats.
Short Interval (Track Night)
Repeat 400m, recover 2:00 until form/pace deteriorates
Long Interval
Repeat 1k, recover 2:00 until form/pace deteriorates
Tempo / Time Trial
26.2 Miles Time Trial – Asics LA Marathon! Come out and show some support!
Multi-Sport: Triathlon
Short Interval
Swim (Monday): Repeat 75m, recover 2:00 until form/pace deteriorates Bike (Tuesday): Repeat 800m, recover 2:00 until form/pace deteriorates Run (Wednesday): Repeat 400m, recover 2:00 until form/pace deteriorates
Tempo / Time Trial
Swim (Friday): 1600m @ 85% pace TT pace Bike (Saturday): 12 Mile Run (Sunday): 26.2 Mile Time Trial — Asics LA Marathon
Formula: (TT pace) x (2 – Tempo %) = Tempo pace.
Notes: Suggested workout days are listed in parenthesis but can be moved around to meet your schedule. Crossfit as much as recovery will allow, at least 3 times per week. Allow for one full rest day without workouts of any kind. Post sport, time, distance, and/or pace to comments.
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
