add track workout

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+[[!meta title="Track Workout (5/13/2013)"]]
+
+First off
+=========
+Sprinting and other forms of ultimate track workouts are about
+training your body to be fast (not slow) so if at any point you find
+yourself not putting forth the speed you know you can during the
+workout, take a break for a few minutes and then start up again. If
+you are not running the sprints full speed or pushing yourself there
+is really no point, so breaks can be beneficial :). Try to find a time
+to complete the workout this week. Buddy systems are great and the
+more people you can get together with, the better! Encouragement does
+wonders for improvement. If you do the workout on grass consider
+wearing your cleats.
+
+Warmup
+======
+(like in practice-this is meant to get your muscles ready to workout):
+
+* 2 laps jogging (not meant to be fast, just meant to get your muscles
+  moving)
+* 2 (there and back) 40yd karaoke/grapevine (work on having quick
+  feet)
+* 2 (there and back) 40yd side shuffles/zone formation (stay as low as
+  you can—push yourself to go lower, bend your knees)
+* 1 (there) 40yd high knees
+* 1 (back) 40yd butt kickers
+* 2 (there and back) lunges/twists (while lunging twist your torso to
+  the opposite side of the leg you are lunging with) (lunges are all
+  about muscle control—go slow enough to where you are really working
+  your quads)
+* 1 (there) 40yd skips for height (really reach—stretch yourself)
+* 1 (back) 50yd skips for distance (exaggerate to get the most
+  distance)
+* 10 pushups and 25 sit-ups
+* (stretch—arms, legs, butts—do what you need!)
+
+Workout
+=======
+(this is meant to stretch you, but not discourage/frustrate you—feel
+free to leave feedback after you finish the workout):
+
+For all of the sprints—try to make them as explosive as possible—100%
+unless specified otherwise
+
+* 2 hollow laps (jog the curves, sprint the straightaways if on a
+  track and if on a field pretend a field is set up and jog the
+  endzones while sprinting the sidelines)
+* 10 burpees and then a 40yd sprint (do this twice) (here is how to do
+  a burpee: http://www.youtube.com/watch?v=hX9z7uUBJOY)
+* 10 tuck jumps and then a 40yd sprint (do this twice) (here is how to
+  do a tuck jump: http://www.youtube.com/watch?v=JlI_oY2Qmro)
+* 2 suicides (rest for a minute in between): set up cones (use
+  whatever you can find for cones if you don’t have them, like sticks,
+  shirts, water bottles, etc.) at 5yd, 10yd, 15yd, 20yd and 25yd (how
+  to do a suicide: http://www.youtube.com/watch?v=ZLdsR0uFKJ4)
+* Do a series of 40yd sprints (like the ones that we do at the end of
+  practice):
+    * 2 (there and back) (50%)
+    * 1 (there) (75%)
+    * 1 (back) (100%)
+
+Cool Down
+=========
+
+* 1 lap jogging (again, not meant to be fast--slowly work your muscles
+  down)
+* Do any stretching you might need after the workout. It usually feels
+  pretty good :).
+
+[[!tag track]]