8-29-16 Cross Country
Caroline joins Cross Country team. Updated tournament and League information to follow.
8-27-16 & 8-28-16 Soccer
Fusion traveled to Sunnyvale for the Bay Area Classic and went 1-1-1 in their three games. They are now 7-3-1 for the season.
8-15-16 Sophomore
Today begins C4's Sophomore year at Enterprise High School. She has a full schedule with both advance placement and honors classes.
7-30-16 & 7-31-16 Soccer
Fusion traveled to Elk Grove and won the Sunstroke Classic. They won each game 1-0 for all 4 games. The team is now 6-2 for the year.
7-16-16 & 7-17-16 Soccer
Caroline and her team started the season off at the Roseville Invitational playing in the U19 class. They went 2-2 for the weekend winning the consolation bracket.
Summer Training 2016 Continued
Last 4 weeks of summer strength and conditioning has been programmed. Workouts are past http://MixedFitnessArtist.com WOD's, modified Crossfit WOD's, and other sources to help further her in her strength and conditioning.
DAY 1 (7-10-16)
RUN 2 MILES
REST 2 MINUTES
DT FROM CROSSFIT
5 ROUNDS OF 12 DEADLIFT, 9 HANG CLEANS, 6 PUSH JERK
DAY 2 (7-11-16)
20 MINUTES OF
500M ROW
7 T0E TO BARS
9 KB SWING
DAY 3 (7-12-16)
400M RUN
2 DEADLIFT
2 GHD
CONTINUE 8 MORE ROUNDS OF 400M RUN AND REPS OF 4,4,6,6,8,8,10,10,8,8,6,6,4,4,2,2
DAY 4 (7-13-16)
100M SPRINT
WALK BACK
5 WALL BALL
5 MORE ROUNDS WITH 100M SPRINT WITH WALL BALL REPS 10,15,20,25,30
DAY 5 (7-18-16)
6 SETS OF 2 REPS KLOKOV COMPLEX (DEADLIFT, SQUAT CLEAN, 2 SECOND BOTOM PAUSE FRONT SQUAT, PUSH PRESS, 2 SECOND LOAD PAUSE SPLIT JERK)
3 SETS OF WALKING LUNGES
DAY 6 (7-20-16)
8 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
PULL UPS
PUSH PRESS
REST 2 MINUTES
9 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
BODY SQUAT
PUSH UP
FULL SIT UPS
DAY 7 (7-21-16)
JOG TO SEQUOIA FOR KP TRACK WOD WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE
DAY 8 (7-25-16)
SHAM FROM CROSSFIT
7 ROUNDS OF
10 BODYWEIGHT DEADLIFT
100M SPRINT
DAY 9 (7-26-16)
6 MINUTES JACOBS LADDER
8 MINUTES ROWING
10 MINUTES TREADMILL
DAY 10 (7-27-16)
FIGHT GONE BAD
DAY 11 (7-28-16)
1 MILE RUN (3 BIG LOOPS)
2 MINUTE REST
20 SQUAT CLEAN AND JERK
100 FULL SIT UPS
20 SQUAT CLEAN AND JERK
2 MINUTE REST
1 MILE RUN (3 BIG LOOPS)
DAY 12 (8-1-16)
5 MINUTE AMRAP
25 DOUBLE UNDERS OR 50 SINGLES
5 BURPEE MUSCLE UPS OR BURPEE PULL UPS
REST 5 MINUTES
5 ROUNDS OF
BEAR CRAWL SHUTTLE
BACKWARDS STAIR CRAWL
SLED PUSH 40 YARDS 45/25
CHIEF FROM CROSSFIT
(5) 3 MINUTE ROUNDS 1 MIN REST
3 CLEANS
6 PUSH UPS
9 BODY SQUATS
DAY 14 (8-3-16)
5 ROUNDS
SHORT LOOP
500 METER ROW
10 BOX JUMP
15 WALL BALL
DAY 15 (8-4-16)
50 GHD BUY IN
10 ROUNDS, EVERY MINUTE ON THE MINUTE IS A XXX YARD SPRINT. REST IS FROM FINISH OF XXX SPRINT UNTIL NEXT MINUTE BEEPS. 10 TOTAL MINUTS.
YARDS EACH MINUTE ARE
20, 40, 60, 80, 100, 20, 40, 60, 80, 100
50 TOE TO BAR BUY OUT
DAY 1 (7-10-16)
RUN 2 MILES
REST 2 MINUTES
DT FROM CROSSFIT
5 ROUNDS OF 12 DEADLIFT, 9 HANG CLEANS, 6 PUSH JERK
DAY 2 (7-11-16)
20 MINUTES OF
500M ROW
7 T0E TO BARS
9 KB SWING
DAY 3 (7-12-16)
400M RUN
2 DEADLIFT
2 GHD
CONTINUE 8 MORE ROUNDS OF 400M RUN AND REPS OF 4,4,6,6,8,8,10,10,8,8,6,6,4,4,2,2
DAY 4 (7-13-16)
100M SPRINT
WALK BACK
5 WALL BALL
5 MORE ROUNDS WITH 100M SPRINT WITH WALL BALL REPS 10,15,20,25,30
DAY 5 (7-18-16)
6 SETS OF 2 REPS KLOKOV COMPLEX (DEADLIFT, SQUAT CLEAN, 2 SECOND BOTOM PAUSE FRONT SQUAT, PUSH PRESS, 2 SECOND LOAD PAUSE SPLIT JERK)
3 SETS OF WALKING LUNGES
DAY 6 (7-20-16)
8 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
PULL UPS
PUSH PRESS
REST 2 MINUTES
9 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
BODY SQUAT
PUSH UP
FULL SIT UPS
DAY 7 (7-21-16)
JOG TO SEQUOIA FOR KP TRACK WOD WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE
DAY 8 (7-25-16)
SHAM FROM CROSSFIT
7 ROUNDS OF
10 BODYWEIGHT DEADLIFT
100M SPRINT
DAY 9 (7-26-16)
6 MINUTES JACOBS LADDER
8 MINUTES ROWING
10 MINUTES TREADMILL
DAY 10 (7-27-16)
FIGHT GONE BAD
DAY 11 (7-28-16)
1 MILE RUN (3 BIG LOOPS)
2 MINUTE REST
20 SQUAT CLEAN AND JERK
100 FULL SIT UPS
20 SQUAT CLEAN AND JERK
2 MINUTE REST
1 MILE RUN (3 BIG LOOPS)
DAY 12 (8-1-16)
5 MINUTE AMRAP
25 DOUBLE UNDERS OR 50 SINGLES
5 BURPEE MUSCLE UPS OR BURPEE PULL UPS
REST 5 MINUTES
5 ROUNDS OF
BEAR CRAWL SHUTTLE
BACKWARDS STAIR CRAWL
SLED PUSH 40 YARDS 45/25
CHIEF FROM CROSSFIT
(5) 3 MINUTE ROUNDS 1 MIN REST
3 CLEANS
6 PUSH UPS
9 BODY SQUATS
DAY 14 (8-3-16)
5 ROUNDS
SHORT LOOP
500 METER ROW
10 BOX JUMP
15 WALL BALL
DAY 15 (8-4-16)
50 GHD BUY IN
10 ROUNDS, EVERY MINUTE ON THE MINUTE IS A XXX YARD SPRINT. REST IS FROM FINISH OF XXX SPRINT UNTIL NEXT MINUTE BEEPS. 10 TOTAL MINUTS.
YARDS EACH MINUTE ARE
20, 40, 60, 80, 100, 20, 40, 60, 80, 100
50 TOE TO BAR BUY OUT
Summer Training 2016
Training began for off season. Here is a 4 day example of one week of Caroline training....
Day 1
400 Meter Run
25 Pullups
400 Meter Run
25 Toe to Bars
400 Meter Run
25 Kettlebell Swing
400 Meter Run
25 Burpee Box Jumps
Day 2
6 Sets of 2 Reps Klokov Complex (Deadlift, Squat Clean, Front Squat, Push Press, Split Jerk)
2 Sets OH Squat
2 Sets Front Squat
2 Sets Back Squat
2 Seats Sumo Deadlift
2 Sets Deadlift
Day 3
4 Rounds
400 Meter Run
20 Wall Ball Toss
15 Sit Ups
10 Push Ups
Day 4
3 Rounds
400 Meter Run
24 Reps Hex Bar Deadlifts
Day 1
400 Meter Run
25 Pullups
400 Meter Run
25 Toe to Bars
400 Meter Run
25 Kettlebell Swing
400 Meter Run
25 Burpee Box Jumps
Day 2
6 Sets of 2 Reps Klokov Complex (Deadlift, Squat Clean, Front Squat, Push Press, Split Jerk)
2 Sets OH Squat
2 Sets Front Squat
2 Sets Back Squat
2 Seats Sumo Deadlift
2 Sets Deadlift
Day 3
4 Rounds
400 Meter Run
20 Wall Ball Toss
15 Sit Ups
10 Push Ups
Day 4
3 Rounds
400 Meter Run
24 Reps Hex Bar Deadlifts
6-17-16, 6-18-16 & 6-19-16 Basketball
Caroline and the Varsity EHS team spent 3 days at the Chico State Basketball Camp. During the camp they went 6-1 in their 7 games.
6-4-16 & 6-5-16 Basketball
Caroline and her team went 4-2 at the 3 on 3 Basketball Tournament at the Civic Auditorium in Redding, California. They lost in the finals and ended up with 2nd overall.
5-28-16, 5-29-16 & 5-30-16 Soccer
Fusion played in Medford, Oregon at the Rogue Valley Memorial in the U17 Girls division. The team went 4-0 first two days but lost on day 3 in the finals, ending up with a 2nd place overall finish and 4-1 record for the three day weekend. Caroline had 2 goals for the tournament.
5-27-16 Track
North Section Finals took place at West Valley High School in Cottonwood, California. Caroline raced the 800 and took 7th place. Caroline had a new PR with her 2:29.14 to wrap up season as well.
5-20-16 Track
EHS hosted the the Division Championships. Caroline competed in the 4x400, 400, and 800. Caroline placed 5th in the 400 with a new PR of 64.86 and PR'd in the 800 with a 2:29.45 that earned her a third place finish. They took 6th in the 4x400 relay.
5-13-16 Track
Caroline ran Varsity in the 400 and 800 at the EAL Championships. She took 8th in the 400 and 5th in the 800. Her times of 64.98 and 2:36.91 advanced her to the District Meet. Caroline ran fist leg of the 4x400 as well with a team 4:36.73 for 6th place.
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