Sunday, March 21, 2010

Sprint Club

Well Gang, after reading about all the benefits of intermittent sprinting and doing a bit on my own, I've decided to start a "chicago area sprint club".  I mentioned this to my massage therapist, Catt, over at Dr. Steve Bourdage's Chiropractic Office (he's a fellow CrossFitter and awesome chiro.  Oh and a fabulous guy). She was interested in creating a Meetup Group.  Today was our first meeting.  I get to handle the workout.

Sadly, no one showed up.  Even Catt didn't sprint today as she was waiting in a different location in the park. Deep sigh.  I did the entire exercise alone.  It was good practice.   

An important part of any workout: intermittent, extended, intense - whatever - is the warm up.  One has to get those muscles warmed up for the work they are about to perform.  I also wanted to incorporate some Central Nervous System Priming (CNS priming).  Essentially doing movements that put our brains on notice that they need to put out soon and in a big way.  CNS priming is still the wild, wild west of fitness.  But I think there is a lot to be said about it, regardless of what is known.  It's not dangerous to prime the CNS so I decided to try it and log what I find.

Back to Sprint Club - we've had some gorgeously warm weather here in Chicago - upper 60s.  That is, until yesterday, when we received a solid inch of beautiful snow!  Yes, snow.  The crocuses were coming up nicely but now they are frosted.   It was about 40 degrees this afternoon and I'll bet many people didn't show due to the weather.   I love snow and don't mind the cold, if I dress for it.  So Sprint Club continued.  I'm hardy.  Here's the joy that you missed:

I did a light jog, followed by 3 rounds of:
10 thigh high step ups (each leg)
10 push ups on same step
10 sec duck walk with a log (*CNS prime)
10 jumps with log (*CNS prime)

I found the logs at a park district with lots of woods.  This city girl carefully scaped off the slugs, spiders and rolly polly bugs.  You're welcome. Then for good measure, I covered the logs in old towels with duct tape.  No bugs allowed to escape into someone's hair.  Not on my watch.  


A few log jump squats for good measure and I was ready to sprint!  I cranked out the first one at lightening speed. The ground was pretty squishy from the melted snow, but speed was not my concern.  Maximum power output was the objective.  Go strong!  I found a nice path where I'd get muddy but not wet.   I walked back and waited until complete rest. This was the hard part.  I wanted to go- go - go.  I timed the rest for good measure.  Then went again.  This was easy. My lungs did not burn. But I felt my legs were moving faster than I could handle.  Almost out of control.  Great!

Resting between sprint 2 and 3 I realized - no one showed up - not even the technical organizer.  I consulted the Meetup listing via iPhone during a rest period.  I was supposed to meet the other organizer on the corner.  Woops, I was between the playgrounds.  So I sprinted over there, using the concrete path.  Wow, it was like I was a cheetah leaving a streak of fire in my wake.  10 seconds on fire!  A passeryby smiled.  No one on the corner.  I walked and sprinted back to my workout area and finished up. 

Overall, it was a GREAT day to sprint.  The soft earth made for an excellent training ground. I wasn't concerned about what others thought. I even felt a little uppity when seeing other joggers passby. I wanted to convince them to sprint with me!  But I had to keep my head to the wind, so to speak.  

There you have it folks, the humble beginnings of my sprint club on a sunny but cold Spring day in Chicago. More in two weeks!  Special thanks to all of you who RSVPd or left inspiring Facebook messages. I will see you next time!  But, so you know, it will be different.  Come with coffee to occupy you during the breaks.

1 explorers in an expanding universe:

Joel said...

Nice job Beck, and congrats on well deserved recognition as well! Sprinting probably isn't my thing normally (I pulled a hamstring last summer and I'm admittedly overly paranoid about it) but I will definitely try to stop by at least once this summer.

DT