EXP Endurance

12/08/2016

Hello all,
If anyone is interested in the USMS Hour Long Swim as a fun different challenge in January the local New England Masters Swim Club will be hosting it at Fitchburg State University (tentative) on Jan 28th.

If you are interested in the event, you need to sign-up for a USMS membership, please choose New England Masters Swim Club (NEM) and workout group- Fitchburg YMCA Masters (FITC)-
http://www.usms.org/reg/

Here is a link on where the Hour Long Swim came from- https://www.usms.org/articles/articledisplay.php?aid=3292

Here is where to find more information on the NEM Swim club and any other details or questions you have have-
http://www.swimnem.org/wordpress/

And here is where the updates for the event will be in regards to the NEM Club-
http://www.nelmsc.org/calendar-postal/2017/1/1/speedo-usms-1-hour-epostal-nationals

It is a great event to focus on through out the holidays and through Jan, so get those shoulders flexible and see you there! Comment below by the end of the week if you want in on this, so I can report back with pool logistics and spacing.
See everyone there!

U.S. Masters Swimming welcomes swimmers of all abilities. Whether you want to improve your overall fitness, swim just for fun, develop better technique, or train for triathlons, open water swims, or pool swimming competitions, you’ll find like-minded swimmers in your community and across the country...

01/02/2016

Hello all,
I want to announce that Group Rides at CrossFit EXP are back this winter. This year I am going to be hosting weekly training rides on Tuesday nights from 5:30-7:00pm, and Sunday mornings at 7:30am-9am. The class with be roughly 75-90mins (or longer as the season goes) in length. The cost of the group ride will be $5/ person per class. ALL OF THE MONEY WILL BE DONATED TO BEST BUDDIES.
This year I am training for my 2nd Best Buddies 100 mile bike ride May 30th. All of the money will be donated to the Best Buddies team. For more information on donating or joining our team check out this page- http://maxnormandin.com/

What you need?

• A Bike, Trainer and a general ability to set your bike up and operate on a bike trainer.
• Towel
• Water
• Bike computer mounted to your rear wheel (optional, but highly recommended, get one with cadence on the computer if possible)
• Ability to deal with Nick telling you what to do for 90 minutes or longer

When?

• Tuesday Nights from 5:30-7:00pm
• Sunday Mornings from 7:30-9am
• Starting THIS TUESDAY Jan. 5th at 5:30pm
• Classes will run into the early spring

Where?

• CrossFit EXP, upstairs in the Bootcamp/CrossFit Kids room
*Bike and trainer storage may be an option depending on how many people we have for the class on a regular basis*

How Much?

• $5 per class, all money donated to Best Buddies. You can pay for the classes ahead of time for $100 and come unlimited throughout the spring (we plan to train until the end of March, around 13 weeks)
-Please Email me ([email protected]) if you are interested, and if you would be leaving your bike at the studio throughout the week.
See you Tuesday Night!

09/21/2015

Congrats to everyone who did the Spartan Beast this weekend!!

09/05/2015

Great article!! It starts with the core!

http://www.runnersworld.com/injury-prevention-recovery/its-all-in-the-hips

09/02/2015

Let's get this page back up and running! Who's got events coming up this fall? Let's share below and build a good list of EXP Endurance events! It's always more fun to race with your friends! :)
Post below your upcoming races!

04/26/2015

Congrats to Kris G finish a 50k in sub 6hrs!

04/25/2015

Good luck to Kris G racing her 50K in the trails today!!!🏃👏

03/01/2015

Bike class is ON! 7:30am, come join us!

02/22/2015

Class is on!

02/21/2015

Don't forget bike class Sunday morning 7:30am!

02/08/2015

Proud of you guys! How to get it done!!

02/07/2015

Here is the workout for Sunday, enjoy!

Time Interval Notes
0-5min Warm-up spin 90 cadence
5-9min 30 sec seated hard/ 30 sec easy, 30 sec standing/30 sec. easy x 2 sets our usual warm-up
9-10min Easy spin
10-14min TABATA Standing record score on whiteboard
14-17min Recover
17-27min 10min Time Trial, standing for 30sec at the 2,4,6,8min mark 90+ Cadence, mark mileage
27-31min Recover
31-46min 1min Standing, 1 min seated climb, 1 min rest X 5 sets standing gear same as seated
46-50min Recover
50-55 5min Time Trial, cadence at 100+, all out effort
55-58 Recover
58-61min 3min standing climb, all out effort
61-69min ILT (isolated leg training) work, 1min per leg x 4 sets
69-75 Recovery spin
75-90min Hip stretches- Hip flexor, Pigeon, Frog, Splits, Calves