Archives for Lisa Lauve

About Lisa Lauve

Our schedule has been adjusted, based on our experience with the needs of the older children as well as the limited stamina and attention span of the younger children.

The older children will be lifting weights and working on advanced core strengthening from 3:30pm – 3:50pm, and from 3:50pm – 4:20pm all children will participate in basic body-weight and light hand-weight conditioning.

We will be limiting class sizes so we encourage you to get your child’s name on our list. Classes will begin Wednesday September 6, 2017

Class schedules will be as follows:

Ages 8-12 Wednesday / Friday 3:30 – 4:20 pm

Ages 4-7 Wednesday / Friday 3:50 – 4:20 pm

Participants may sign up for 1 or 2 classes per week.

Rates are as follows:

Ages 8-12

3:30pm – 4:20pm

 Children of CFSB Members – 1 Class per week- $45.00/month

2 Classes per week – $60.00 / month

 

2nd Child of CFSB Members – 1 Class per week – $30.00 / month

2 Classes per week – $40.00 / month

 

Family Plan CFSB Members– (3 or more children) – 1 Class per week – $85.00 / mo

2 Classes per wk – $125.00 / mo

_________________________________________________________________________________________________

 

NON-CFSB MEMBERS

 Ages 8-12

Children of Non – CFSB Members – 1 Class per week – $55.00 / month

2 Classes per week – $70.00 / month

 

2nd Child of Non – CFSB Members – 1 Class per week – $40.00 / month

2 Classes per week – $50.00 / month

Family Plan Non – CFSB Members (3 or more children)

1 Class per week – $105.00 / month

2 Classes per week – $140.00 / month

______________________________________________________________________________________

Ages 4-7

3:50pm – 4:20pm

CFSB MEMBERS

1 class per week – $30

2 classes per week – $50

 

NON-CFSB MEMBERS

1 class per week – $40

2 classes per week – $60

 

 

There’s some awesome running going on throughout the week! Great job putting in the miles for the distance runs and getting your speed work in. Don’t forget to take the extra time and effort needed to keep your body healthy.

REMINDERS:

* Warm up really well before your speed work. Cool down and stretch after your speed work.

* Stretch, ice, soak, eat, and hydrate after your long runs.

* Don’t cheat sleep. Goal 8-9 hours.

* Check with me individually if you need help with nutrition. Great opportunity for fat loss but that doesn’t mean fasting. Fuel your runs!

Have a great week!

Monday- CrossFit Only

Tuesday- CrossFit Only

Wednesday- Immediately after CrossFit (Or when you can…) 1 mile sprint @ 85% / rest 3 minutes. 1200 meter sprint @ 90% / rest 2 minutes. 800 meter sprint @ 95% / rest 1 minute. 400 meter sprint @ 100% / Cool down easy jog at least 800 meters

Thursday / Friday CrossFit one day / rest the other

Saturday 40 minute run @ 60-70% effort.

Monday – CF and 1 mile SPRINT (Log this time trial)

Tuesday – CF

Wednesday – 800 meters x 2 @ 85% effort, 400 meters x 2 @ 90% effort, 200 meters x 2 @ 100% effort. Rest 2 minutes between each sprint.

Thursday / Friday – Rest one day and CF the other day.

Saturday or Sunday- 10k (6.2 miles) Log this time trial.

Have a great week!

CFSB CrossFit Kids UPDATE:

CFSB CrossFit Kids provides an atmosphere and instruction that allows for your child to develop great physical skills, a love for fitness, respect for their bodies, mental toughness, and a strong work ethic. We’re confident that participation in CrossFit Kids will help him or her to grow up to be happy and successful in their sport and in life.

Our schedule has been adjusted, based on our experience with the needs of the older children as well as the limited stamina and attention span of the younger children.

The older children will be lifting weights and working on advanced core strengthening from 3:30pm – 3:50pm.

From 3:50pm – 4:20pm all children will participate in basic body-weight and light hand-weight conditioning.

We will be limiting class sizes so we encourage you to get your child’s name on our list. Classes will begin Wednesday September 6, 2017.

Class schedules will be as follows:

Ages 8-12 Wednesday / Friday 3:30 – 4:20 pm

Ages 4-7 Wednesday / Friday 3:50 – 4:20 pm

Participants may sign up for 1 or 2 classes per week.

Rates are as follows:

Ages 8-12

3:30pm – 4:20pm

 Children of CFSB Members – 1 Class per week- $45.00/month

2 Classes per week – $60.00 / month

2nd Child of CFSB Members – 1 Class per week – $30.00 / month

2 Classes per week – $40.00 / month

Family Plan CFSB Members– (3 or more children) – 1 Class per week – $85.00 / mo

2 Classes per wk – $125.00 / mo

________________________________________________________________________________________

NON-CFSB MEMBERS

Ages 8-12

Children of Non – CFSB Members – 1 Class per week – $55.00 / month

2 Classes per week – $70.00 / month

 

2nd Child of Non – CFSB Members – 1 Class per week – $40.00 / month

2 Classes per week – $50.00 / month

 

Family Plan Non – CFSB Members (3 or more children)

1 Class per week – $105.00 / month

2 Classes per week – $140.00 / month

_______________________________________________________________________________________

Ages 4-7

3:50pm – 4:20pm

CFSB MEMBERS

1 class per week – $30

2 classes per week – $50

NON-CFSB MEMBERS

1 class per week – $40

2 classes per week – $60

 

For Questions and to sign your child up for the Fall schedule beginning September 6th

Call or Text Lisa Lauve

318-664-2238

or email lrlauve@aol.com

 

Endurance athletes often suffer from nagging injuries, and just being healthy enough to run is a wonderful thing. On those days when we don’t really feel like hitting the pavement, we can try and remember how grateful we are just to be able to run. Hopefully we will soon feel a little fall weather to give us some spring in our step. For now we’ll have to “swim” through the humidity.

Reminders: Before doing track or sprint work it is very important to warm up. My go-to- warm up for sprints includes:

500 – 800 meters easy jog, hamstring and quad dynamic stretches (not static holds) including knee grabs, foot grabs behind, leg swings to warm up hips and hamstrings, and toy soldiers.

Finish up your sprint / track work with 500-800 meters easy cool down jog, followed by static (longer) stretches for hips, quads, and hamstrings.

THIS WEEK:

Monday – CF and then 8×200 meters @ max effort

Tuesday – CF only

Wednesday – am CF then pm 10 min run @ 75% effort, rest 2 minutes, 8 min run @ 75% effort, rest 2 minutes, 6 min run @ 95% effort. Easy cool down jog and stretch.

Thursday – CF only

Friday – REST

Sat or Sun – 4 miles (Run a moderate pace and sprint x 30 seconds every 5 minutes, immediately dropping back down to moderate pace, but not stopping)

 

Hey Runners,

Feel free to change up these days to fit your schedule. Working on building speed and distance, but it’s important to incorporate rest and recovery so don’t try and get all of your running in on the weekends. Spread it out throughout your week as much as possible.

Tuesday – 2 x 800 meters @ 80% max effort, 2 x 400 @ 90% max effort, 2 x 200 @ 100% effort. Rest 2 minutes between sprints.

Thursday – Run 20 minutes @ 75% effort.

Saturday – Run 45 minutes @ max effort

CrossFit when you can. Rest and recover when you need to.

Have a great week!

A.

Overhead Squats

6 Sets of 3 reps

B.

For Time

30, 20, 10

Power Snatch * Box Jumps * Pull Ups

3.2.1.GO

1/24/17

Tuesday Training

A. 10 Minute EMOM

2 Power Snatch and 1 OH Squat

 

B. 12 Minute AMRAP

10 HSPU / or DB STOH (50/30)

10 TTB

10 Box Jumps

1/16/17- Monday Training

A.)

Front Squat- 4 Max sets of Front Squat (135/95)

weight must be taken from the floor!

rest 2 min between sets

B.)

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

C.)

Coach Led Stretching (coaches choice)

 

if-it-doesnt-challenge-you

WHO’s ready to take on 2017? Join CFSB NOW to take advantage of this BEGINNER running and conditioning Winter Session

WINTER SESSION Jan2 – Feb28

 0 – 13 in 8

ZERO to 13.1 miles in 8 weeks

Want to run a ½ marathon in March? Can’t imagine even running a 5k? We are here to help you get ready.

* Group BEGINNER RUNS

* Hill, bleacher, and speed work

* Conditioning including body weight and interval training

Group Runs:

Mondays & Wednesdays 5:30 pm, and Saturdays at 9:00 am (Times adjusted according to weather and group needs)

Conditioning:

Tuesday 5:30 pm off location for hills, bleachers, or track work

Fridays 5:30 pm CrossFit South Bank interval training

Thursdays recommended Rest Day (Program calls for a REST Day. CFSB always available for mobility or additional conditioning if desired.)

By March 1st you’ll be ready to run one of these exciting 1/2 Marathons.

Saturday March 4th     Gusher’s in Beaumont 

                                             Run 4 Bibles in Dallas

                                             The Woodlands 1/2 (Near Houston)

Sunday March 5th       Seaside in Destin -Vera Bradley Sponsored

Sunday March 12th     The Amazing 1/2 in Baton Rouge

                                             Zydeco 1/2 in Lafayette

THIS IS YOUR YEAR! Take the WINTER CHALLENGE! 

Spring Challenge Starts in MARCH!

 

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