The RunFit Program will be based on a 4 week rotation that will consist of Time Trials, Max Speed runs, Stamina Challenges, Hill Power runs, Push Intervals, Metabolic Circuits, tapering/recovery runs, as well as optional Endurance-type runs and Races. XWOD Classes will typically be 45 minutes in length, but less than an hour. These sessions will include skill work, the XWOD, and stretching.
Beginner: Maximum of 2 XWODs per week, plus a maximum of 2 CrossFit (CF) WODs (or other strength training) per week. Always do XWODs and CF WODs on separate days.
Intermediate: 2 XWODs per week, plus a maximum of 2-3 CrossFit WODs (or other strength training) per week. If doing XWOD and CF WODs on the same day, they should be done a minimum of 3 or more hours apart.
Advanced: 2-3 XWODs per week, plus 3-4 CrossFit WODs (or other strength training) per week. If doing XWOD and CF WODs on the same day, they should be done a minimum of 3 or more hours apart.
Note: We discourage frequent long, hard running. Research has proven that shorter, intense training is highly effective at building not only an anaerobic base but also aerobic capacity, which is needed for longer distances. So you can effectively train using shorter distances but still succeed at longer distances races.
Recommended Equipment/Preparation for XWODs:
- Training Log, Water Bottle, Towel
- Running shoes, preferably shoes without a large heel
- Watch with interval timer, chron and timer capabilities (Recommended watches: Garmin Forerunner or Timex Triathlon, or iphone App like iSmoothRun)
- Training Log – can be on a site like RunKeeper.com, just add us as a friend/teammate.
- Wear comfortable clothing (preferably wicking fabrics) in layers, dressed as you would if it were 20 degrees warmer than the actual temperature. Dressing in layers will help ensure that you stay warm, or can lose layers if you get too warm.
After the XWOD:
Recovery after an XWOD is very important. We highly encourage you to always stay after the XWOD to participate in the stretching portion. If you cannot stay, please do some stretching, foam rolling, or other massage, mobility, or muscle release type of activity.
Staying Updated:
All updates, information and XWODs will be posted on http://www.noexcusescrossfit.com/extreme. The XWODs will be posted on a Weekly basis. There will be two XWODs posted each week – Tuesday/Wednesday will be the same; and Thursday/Friday will be the same. When we have Saturday events (runs, races, etc.) those will be posted on the website, Facebook and via email well in advance.
All updates, information and XWODs will also be posted on our Facebook group, http://www.facebook.com/?ref=home#!/home.php?sk=group_120244518039303&ap=1 (http://www NULL.facebook NULL.com/?ref=home#!/home NULL.php?sk=group_120244518039303&ap=1).
There will also be emails sent, so be sure that you are on our mailing list, by going to our website and joining our email list.
Signing up for XWOD Sessions:
Once your monthly membership has been paid, or you can pay for a Drop-In Session at the time of sign-up, you can sign up for XWOD sessions by going to the website and clicking on “Sign up for Online Classes” button on the main page. We ask that you make every effort to sign up for the XWODs you plan to attend by 8:00 pm the evening prior so that we can plan appropriately.
Inclement Weather Guidelines:
We will rarely cancel a session due to the weather. Situations requiring cancellation would be Thunder/Lightning, Ice, or other unsafe conditions. Rain, cold, or snow by itself will not typically cause a cancellation as long as it is still safe to be running outside. Any cancellations will be posted on the website, Facebook, and via email, and may have to be done at the last minute in certain circumstances so if you are uncertain, check those resources before you leave home.
Coaches Contact Information:
Laura Koller
Laura@noexcusescrossfit.com (Laura null@null noexcusescrossfit NULL.com)
404-483-3772
Karen Ward
Karen@noexcusescrossfit.com (Karen null@null noexcusescrossfit NULL.com)
678-779-3387
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