Crew Saturdays

We absolutely love Crew Saturdays.  We wanted to make sure that the sessions on Saturday were sessions that reflected the way we liked to train and that we were passionate about.  That's why we started Crew Run Club and ESC Elite.  Both sessions are tough sessions, but are our favourite sessions of the week. It's something that we really look forward to.

This Saturday we had two really great sessions.

Crew Run Club

Our nine week training program for the SMH Half Marathon and the Mother's Day Classic starts 10 March. It includes nine weeks of Saturday morning training 7:30AM at Bronte, complete training program, nutrition advice so you know what to eat before and after training and your race. You can register for the Crew running program through our website or by clicking here. Just tell us what event you want to train for and whether you are a beginner or advanced (you can always change groups - but we just want an indication). In the meantime, we are working on building some strength in our legs and mixing it up.  This week we were working on racing tactics.  Finishing a race in a fast time isn't just about being a strong runner. It's about knowing when to push yourself and when to pull back.  I always try to have something left in the tank so I can finish strong. Depending on how I'm feeling on the day, I might start picking it up 2k out, sometimes it's just 100m out. I don't always get it right and sometimes I go out too fast, and have nothing left. But it's always good to be able to finish strong. 

We did the following 3K circuit twice.  We did it in two groups, so people could match up with others of similar speed.  The circuit started at Bronte and followed a loop around the Cemetery and back. 

3K Circuit.

Flag sprints to finish - the pics below show how competitive it was.

Alex and Gill diving for the flag. 

Jac and Lisa in full flight. Strong, fit girls!

ESC Elite

ESC Elite had one of the best sessions yet! If you are around Bronte at 8am on Saturday mornings, make sure you come by and check out the elite session.  It is awesome to watch.

We did 5 x  5 min rounds in pairs.  You had to get through as many sets as you could in the 5 minutes. 

First Round

20 Deadlifts
20 Sit Ups 

Second Round

20 Shoulder Press
20 Lunge Jumps

Third Round

20 Wall Jumps
20 Push Ups

Fourth Round

Run from Bronte Surf Club, up Hewlett St and back.

Fifth Round

20 Bent Over Rows
20 Russian Twists

Surf Lessons!

We're not all about training! Everyone has been loving the run / swim sessions we have been doing over summer. And for some of the Crew (ok some of the pommies) it was the first time that they had ever been in the surf!

So Troy took the guys for a surf lesson at Nth Bondi.  Had a great time - so good to see everyone so happy and excited!

Hope you guys had a great weekend and are ready for a big week of training! Two weeks left of the Six Week Challenge! Yewwww!!!

Bianca - just chilin

Mike killing it! 

 

The girls