Fast Camp

Fast Camp

A 6 man roster for Fa(s)t Camp today. Here’s what happened:

Pre-Thing

• light jog around the parking lot.
• 20 Seal Jack in cadence.
• 15 Jumping Jack in cadence.
• 20 Low Slow Squat in cadence.
• 15 Merkin in cadence.
• 8 rounds:
  • 10 strict push-ups
  • Run to the Playground
  • 5 strict pull-ups
  • Run to the Pavement
• Mosey down to the turf field
• 400 meters with various strides: butt kick, high knees, toes only, heels only
• Stretch and explanation given.

The Thing

60 meters @ 80%

• Rest 60 seconds

  90 meters @ 80%

• Rest 90 seconds

  120 meters at 80%

• Rest 120 seconds

  120 meters at 100%

• Rest 120 seconds

  120 meters at 100%

• Rest 120 seconds

  90 meters @ 100%

• Rest 90 seconds

  90 meters @ 100%

• Rest 90 seconds

  90 meters @ 100%

• Rest 90 seconds

  60 meters @ 100%

• Rest 60 seconds

  60 meters @ 100%

• Rest 60 seconds

  60 meters @ 100%

• Rest 60 seconds

Post-Thing

Circle up for some Mary:
– 50 LBC in cadence.
– 10 low slow merkin civilian count.
– 50 Flutter (25 low, 25 high) in cadence.
– 10 low slow merkin civilian count.
– 50 crunch (25 left, 25 right) in cadence.
– 400 meter shake out run.
– Final Suicide (60 m out 100%, jog back, 120m out 100%)
– Long mosey alternating back vs forward running to launch
– Done.

COT Announcements

• Count, Name, etc
• Bounty Hunter looking for fresh Q blood at FatCamp
• Bounty Hunter leads ball of man in prayer.

Notes

TL;DR -> Sprints are good for you. We did a lot of them. Everyone (that showed up) did awesome!

Fun crowd today. Ok, maybe crowd is an overstatement, there were 6. The six that were there reportedly got their money’s worth. Truth be told, this Q was overly researched by YHC. After an evening binge reading session of academic papers on sprint kinetics and benefits, YHC was eager to add some quality sprinting to workouts. Here are some highlights from a blend of recent readings, personal experience, and conversations with other athletes (some of this was shared in the form of mumblechatter between sprints, after YHC caught breath):
– Sprinting can often achieve more fat-loss than endurance training due to the increased amount of metabolic taxation (and it takes a lot less time #efficiency)
– Sprinting can improve your longer distance times just as much as endurance training.
– Intervals should be done in descending order to maximize training benefit (i.e 200m,100m,40m or 30secs, 20secs, 10secs)
– Sprinting without adequate rest between reps decreases the positive benefits.

A couple observations from the field today:
– Triple 7 (Respect) is the man. He committed, he posted, and he put out a tremendous effort. He stuck with / beat the young crowd today.
– Peppermint (Hate Hate) is fast out of the gates. His ideal distance is 40-70 yards/meters and he means serious business. Showed up (late) with his cleats for extra turf traction.
– Uncle Phil (Hate Hate) seemed to get faster every interval. Perhaps he has found his stride.
– BubbleBoy (Hate) won his fair share of the intervals (i.e most of them). He is quick and also was unphased by the much Mary that followed.
– Bounty Hunter (Hate Hate) found it in himself to complain about age, weight, the Q, the astroturf pellets that covered his face. Despite the barrage of mumble, he put out some solid intervals; pretty sure he was first in a handful.
– YHC (Hate) is now tired, but honored to lead this smaller group of sprinters.

Fun time guys, it shall happen again soon.