Blog Archives

Week of July 29th - August 4th

7/29/2012

Workout #1
For time:
Run 800 meters
Rest 3 minutes
Run 400 meters
Rest 3 minutes
Sprint 200 meters
Rest 3 minutes
Sprint 100 meters

Workout #2
3 rounds for reps:
1 minute of Push ups
1 minute of Sit ups
1 minute of Squats

Workout #3
5 Rounds for time:
20 Right (1 Cradle)
20 Left (1 Cradle)
20 Switch

3 Comments

Week of July 22nd - 28th

7/22/2012

1 Comment

Workout #1
For time:
Run 1 mile
Rest as needed (about 8-10 min)
Run 1 mile
then...
8 x 40 yard sprints

Workout #2
As many rounds as possible in 10 minutes of:
10 Push ups (knees are ok, but chest must touch the ground)
20 Walking lunges (20 steps, back knee brushes the ground)

Workout #3
Wall ball, for time:
100 right (1 cradle)
100 left (1 cradle)
100 switch

1 Comment

Week of July 15th - 21st

7/14/2012

0 Comments

We've got another team challenge this week; same deal as last week, winner gets a free day during fall ball - no questions asked!
The winner(s) for this past week... Katie and MK both win, since they're the only ones to email us their miles.

Workout #1
Team Challenge of the week - #2
Pass, shoot, and catch as many wall balls as possible
* Accumulate as many wall balls as possible from Sunday, July 15th to Saturday, July 21st.
** Winner will get 1 free day during fall ball, no questions
asked!

Workout #2
3 times:
6-8 feet from the wall
Run 200 meters cradling ball (end line to end line and back on lax field)
50 right
50 left

Workout #3
Each for time:
Run 1 mie
Rest as needed, then...
2 Rounds of
300 yard shuttle
* Rest 2 minutes between rounds
** Place 2 cones 25 yards apart. 300 yards = 6x down and back.

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Week of July 8th - 14th

7/8/2012

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So now that we know what foods to eat and what to avoid, it’s time to make our food work for us. There are certain times during the day that eating will benefit the way you look, feel, think, and perform over others. The three main meals/snacks that you do not want to miss are breakfast, preworkout, and post workout.

Breakfast is known as the most important meal of the day for good reason. The first meal of the day is important for a few reasons. First, you want to get your body out of starvation mode as soon as possible when you wake up. When you go 12-14 hours without eating, your body’s metabolism slows down because of the lack of calories and you start to conserve energy. After a night of sleep you are also dehydrated; dehydration will also cause your metabolism to slow down. All of this will cause you to expend less calories, affecting the way you look, feel, think, and perform. And because you are in starvation mode, your body’s vital organs will be using any energy you have left, not allowing you to reach your potential in the classroom or on the field.

Pre workout meals are important for obvious reasons. No energy in, equals no energy out. If you want to perform your best in a game, practice, or a training session, you need to give your body the proper fuel to do so. Your body’s favorite source of energy is glucose or non-processed carbs.

Post workout meals are even more important to your overall performance. After a game, practice, or training session you’ve depleted a large portion of your glycogen and put a lot of stress on your muscle tissue. A post workout meal made up of some protein and carbohydrate is the only way to start the recovery process. Protein will allow you to repair your muscles and carbohydrates will replace the glycogen you just burned. The best time to get a post workout meal in your system is about 30 to 60 minutes after your workout.

Be sure to get these meals in plus 3 more per day and you'll be on the right track!

Workout #1
Team Challenge of the Week:
Run as far as you can
* Accumulate as much distance as possible from Sunday, July 8th to Saturday, July 14th. Email us your results in miles to cuwomenslacrosse@gmail.com.
** Both long runs and sprints count towards your total distance; walking does not count!
*** The winner will get 1 free day during fall ball, no questions asked!

Workout #2
Wall ball or with a friend
For time:
100 Quick sticks
100 Shots/passes with 1 cradle
100 Long passes
* all with your dominate hand
** be accurate

Workout # 3
Wall ball or with a friend
For time:
100 Quick sticks
100 Shots/passes with 1 cradle
100 Long passes
* all with your non dominate hand
** be accurate

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Week of July 1st - 7th

7/3/2012

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Sorry I'm late with this weeks workouts. I have some more nutrition info for you that I'm currently working on. I'll have it ready for next week.
In the mean time, here are some more workouts.

PS - Get ready for a Summer Team Challenge starting next week.

Workout #1
Each for time:
- 1x Run 1 mile
* 16 lengths of a field or 4 laps of a track
- 2x Run 1/2 mile (800 meters)
* 8 lengths of a field or 2 laps of a track
- 3x Run 1/4 mile (400 meters)
* 4 lengths of a field or 1 lap of a track
- 4x Sprint 100 meters
* 1 length of a field or 1/4 lap of a track

** Rest as needed between runs

Workout #2
Wall Ball
3 Rounds for reps:
1 min Left (1 cradle)
1 min Right (1 cradle)
1 min Switch
1 min Rest
** Count your total wall ball; workout should take 11 minutes

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Week of July 29th - August 4th

Week of July 22nd - 28th

Week of July 15th - 21st

Week of July 8th - 14th

Week of July 1st - 7th

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