Multisports Orange County (CA)

 Use Discount Code MSOC8 when you register for any of these events (1) The Renegade Off-Road Triathlon (2) Vasque Spring 3 Mile trail Run Challenge
April 6, 2008, Bonelli Park, San Dimas, CA 91773
½ mile Swim   15 mile Bike    3 mile Run
www.renegaderaceseries.com 949.975.1812

www.coasterrun.com 949.975.1812

www.renegaderaceseries.com 949.975.1812

www.renegaderaceseries.com, 949.975.1812

www.renegaderaceseries.com, 949.975.1812

FLEET FEET MONTHLY MINI-CLINICS
Fleet Feet Sports Laguna Niguel will be hosting a monthly Mini-Clinic with topics everyone from a newby triathlete to elite level racer will find useful. The clinics are free to Multisports OC members and $20 each for visitors and guests.
Clinic Time: Monday evenings 6:45-8:00pm
Clinic Location: http://tinyurl.com/b3df8">Fleet Feet Sports, 32411 Golden Lantern, Laguna Niguel, CA 92677.

2005 Fleet Feet Mini-Clinics
Mar 21 Training Concepts for a Sprint or Olympic Distance
Apr 18 Sports Nutrition (Guest Speaker Evie Katahdin, ND, MSOM, LAc)
       & Training Concepts for an Xterra Race
May 16 - Using the Multisports OC Training Program Efectively & Xterra Clothing Blow-out!
Jun 13 - Core Strength Training & Injury Prevention and Rehab
         (Guest Speakers Brian MacKenzie & Dr. Chris Barney)
Jul 18 - Shoulder Strength & Core Stability for Swimming
Aug 22 - How to Improve Your Cycling
Sep 19 - How to Improve Your Swim
Oct 17 - How to Improve Your Run
Nov 21 - Off Season Training Goals
Dec 19 - Holiday Party at Waters Restaurant (2005 Wrap-up, & Plans for 2006)

Pose Level 4 Certified Running Coach Michael Collins offers Pose Running Technique ( www.PoseTech.com ) Clinics for  CrossFit athletes.

If you would like to schedule him to visit your CrossFit location contact him via email with possible dates.

Details of the Running Clinic:
This workshop was created to assist athletes who are frustrated by nagging injuries and looking to run faster, enjoy running more, and stay injury free. This workshop is appropriate for ALL levels of runner from novice to highly competitive. If you have a minor or serious injury that affects your running then you need to be there!  The objective of the workshop is to introduce participants to ways to eliminate injuries, improve balance, strength, flexibility and coordination which will allow for proper running mechanics.

Clinic Program Includes:

• Video analysis of running (Before and after instruction)
• Dealing with current injuries (How to get healthy faster and return to training).
• Running technique instruction (Teaching the details of Pose Method® of Running).
• Strength and flexibility training for injury resistance and maintaining correct form.

We have several outstanding photo galleries from practices and events posted in our SMUGMUG GALLERY

We also have several video clips from practices and lessons in our YouTube Gallery

 GOOD SWIMMING CLIPS

GOOD CYCLING CLIPS

GOOD RUNNING CLIPS

http://www.youtube.com/watch?v=1fBh2qH4QbM&feature=rec-rn-2f-2-HM

CrossFit Swim Set #1 – CrossFit IM Swim

Warm-up: Teach correct form for Air Squat, Pull-out, Push-up, and sit-up

10 air squats + 50 Fly
10 pull-outs + 50 Back
10 push-ups + 50 Breast
10 sit-ups + 50 Free
Repeat Cycle 3 rounds continuous - For time!

Fastest time on 10/30/07 – Katsu 12:12

Fastest time on 11/13/07 – Temu 11:35

Scaling: Novice swimmers do freestyle each time

Photos from the set at: http://multisportsoc.smugmug.com/gallery/3748395#215549606

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CrossFit Swim Set #2 – Spinal Tap 1650 (Ascending)

Based off a scene from the 80’s movie about a heavy metal rock band that wanted to be the loudest band, so they had "special" amps made that went to 11 instead of just to 10. Interviewer asked: "Why don’t you just make 10 louder?"

Answer: "But this goes to 11!"

Set: Swim 1-2-3-4-5-6-7-8-9-10-11 lengths
(adds up to a 1650 if swum in a 25 yard pool)
This set can also be done DESCENDING by starting at 11 and going down to 1.

Do same number of pull-outs as lengths swum for each repeat Also, do same number of Streamline Squat Jump when you finish at the far end of the pool, or push-ups when you finish at the starting end.

Like this:

Swim 1 lengths, 1 pull-out, 1 squat jump (far end of the pool) (Dive in only if in appropriately deep water) Swim 2 lengths, 2 pull-outs, 2 squat jumps (far end of the pool)
Swim 3 lengths, 3 pull-outs, 3 push-ups (Starting end of the pool)
Swim 4 lengths, 4 pull-outs, 4 push-ups (Starting end of the pool)
Swim 5 lengths, 5 pull-outs, 5 squat jumps (far end of the pool)
6-6-6, 7-7-7, etc. up to 11-11-11

Time the entire set to the end of the last of 11 push-ups.

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CrossFit Swim Set  #3 - 100 Pullout Pentathlon

 Swim - 1 x 100 in each stroke, and a 100 IM

Do 20 pullouts during each 100 as follows at the end of each 25: 8-6-4-2 OR 2-4-6-8

25 fly + 8 pullouts
25 fly + 6 pullouts
25 fly + 4 pullouts
25 fly + 2 pullouts (and jump up on the deck)

DETAILS:

Swims start from in the water (no a dive). Time stops each 100 when the swimmer is standing on the deck.

Each 100 is done on a 6:00 interval (30 minute total set time)

 Times for all 5 100's are added together for total time.