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This website is to be used with the Main Site WOD as our top athletes have seen the best results from following it and this program. Follow the directions as indicated on each days WOD. If you aren't recovering and hitting times that you should hit, take a day or two off... Recovery is why you get better, not more training!
With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow the main site schedule for 3 on 1 off. Choose ONE sport per day on this site. Supplement single sport by only doing 2-3 workouts per week. Supplement multisport by doing only 2 workouts per week per sport... 1 interval, and 1 tempo, or 2 interval. Deviate from this and you will miss performance gains.
LEGEND
TT = Time Trial
M = Miles
y = yards
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
Short Course (<2hrs) = SC
Long Course (2-3hrs) = LC
Ultra Distance (>3hrs) = U
Fouls = To be done at end of workout. If you foul more then once, you get 2 min recoveries before you need to start new foul(s).
C2: Concept 2 Rower
Recover 2 min after every interval unless indicated
Official CFE Warm Up: 1/2 mile easy jog or equivalent for swim/bike. 3 sets of 3 seperate CrossFit Running drills or swim/bike drills with brief (100-200m) jog increasing to sprint between each. Follow up with 3 sprints <100m. 80%, 90%, and 100%. Recover completely and begin workout.
Rate of Percived Exertion "RPE" Scale:
Nutrition:
Here are some great links on the Zone;
Please see Crossfit Journal 21:
Robb Wolf's article from the Performance Menu: 42 Ways to skin the Zone:
And finally two different Zone block calculators online:
#1
Sites to see!
V-TACH
First hand account of what happens to a life long endurance athlete
Still Have Questions:
FAQ's
CrossFit Radio
DC Shoes are what we CrossFit in!
Concept2 Rowers
Stud Pull Up Bar
input: "crossfit" as user and passcode
for discount
X Vest
Impossible 2 Possible: Adventures that Inspire and Educate
CFE Affiliates
Calendar of Events
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January 2009 |
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January 10th-11th, 2009
CrossFit Run Endurance Cert San Diego
more info »
January 17th-18th, 2009
BTB CrossFit Run Endurance Cert
more info »
January 24th-25th, 2009
CrossFit Las Vegas Run Endurance Cert
more info »
January 31st - February 1st, 2009
Alamo CrossFit Run Endurance Certification
more info »
February 21st-22nd, 2009
CrossFit Run Endurance Cert GSX Athletics
more info »
CrossFit Endurance Blog
Monday, 01.05.09: Rest Day
CFE Rest Day, Do CrossFit Main Site WOD Or Rest.
CrossFit Effects,Rooted deeply in the Australian Special Forces, these guys train hard. They've incorporated the CFE wods to their groups. Watch for these guys at the 2009 CrossFit Games.
Image and Reality of the Israeli-Palestinian Conflict: Will the media continue now with the demonization of Israel? Take the time for this long video, you will never see this in mainstream media.
Brain pain, Exertion headaches.
Post Thoughts To Comments:
Run and Endurance Certifications
San Diego, Ca Jan 10-11th 2009
BTB, Atl, Ga Jan 17-18th 2009
Las Vegas, NvJan 24-25th 2009
San Antonio, TX Jan 31st-Feb 1st 2009
Sunday, 01.04.09: Intervals
3 + Hours after CrossFit Main Site WOD.
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
Greg Amudson heading into the Newport Beach area during his 100 mile run. More to come on this incredible run.Glad we got to run with you Brother. Inspiring!
CrossFit Radio with Coach Brian Mackenzie. 1-4-09 8:05am.
Post Times To Comments:
Run and Endurance Certifications
San Diego, Ca Jan 10-11th 2009
BTB, Atl, Ga Jan 17-18th 2009
Las Vegas, NvJan 24-25th 2009
San Antonio, TX Jan 31st-Feb 1st 2009
Saturday, 01.03.09: Long Intervals
CrossFit Main Site Rest Day.
Choose ONE of The Following Sports:
Swim: 3 x 500m... Deviate no more than 1 min from slowest 500m or foul. Recover 3 min between efforts.
Bike: 3 x 5 miles... Deviate no more than 2 min from slowest 5 mile or foul. Recover 5 min between efforts.
Run: 3 x 2 miles... Deviate no more then 2 min from slowest 2 mile or foul. Recover 5 min between efforts
C2: 3 x 2k TT... Deviate no more then 30 seconds from slowest 3k or foul. Recover 4 min between efforts.
Foul (to be done at the end of workout): Max Rep Pull Ups
No Hands bridge, part of the Rio Del Lago 100 mile trail race. Auburn Ca.
CrossFit Radio, Coach Brian Mackenzie will be on the show, Sunday 1-4-09 at 8:05am
Greg Amudson, Running 100 miles from Camp Pendelton to Long Beach Ca and back. CrossFit Marina will be updating their blog as to his progress. Check it out!
Post Times To Comments:
Run and Endurance Certifications
San Diego, Ca Jan 10-11th 2009
BTB, Atl, Ga Jan 17-18th 2009
Las Vegas, NvJan 24-25th 2009
San Antonio, TX Jan 31st-Feb 1st 2009
Friday, 01.02.09: Intervals
3 + Hours Before CrossFit Main Site WOD
Choose ONE of The Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 - 3 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 5 seconds. 2 min recoveries.
Foul If you deviate more then specified
Foul: 20 pistol squats (10 each side)
Yes, it should feel like that! CrossFit Las Vegas prepping their athletes for the Run Cert on Jan 24th. Keep up the intensity, we promise not to make you run..... Far!
Eat guts and grease!
Post Times To Comments:
Run and Endurance Certifications
San Diego, Ca Jan 10-11th 2009
BTB, Atl, Ga Jan 17-18th 2009
Las Vegas, NvJan 24-25th 2009
San Antonio, TX Jan 31st-Feb 1st 2009
Thursday, 01.01.09: Rest Day
CFE Rest Day, Do CrossFit Main Site WOD or Rest.
Officer Gutierez working on his run technique with coach Carl.
Why Newton shoes don't work for proper run technique
Post Thoughts To Comments:
Run and Endurance certifications
San Diego, Ca Jan 10-11th 2009
BTB, Atl, Ga Jan 17-18th 2009
Las Vegas, Nv Jan 24-25th 2009
San Antonio, TX Jan 31st-Feb 1st 20
