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22 Nov

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Tempo | Time Trial

November 22, 2014 | By | No Comments


Strength & Conditioning WOD:

Today is a S&C REST DAY for Multi-Sport Athletes

“Athlete’s Choice”

Pick A Hero WOD or Benchmark Girl & Crush It!


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 1200m @ 80% 1000m TT pace

Bike (SUN): 30k @ 80% 25k TT pace

Run (SUN): 10M @ 85-90% 15k TT pace

Row (SUN): 12k @ 85% 10k TT pace

Ruck (SUN): 10M @ 80% 8M TT pace


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN): 1000m @ 85%

Bike (OFF): OFF

Run (SAT or SI): 5k @ 85%


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21 Nov

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Short Interval

November 21, 2014 | By | One Comment


Strength:

Max Effort: Low Bar Back Squat


Strength & Conditioning WOD:

7 Rounds

7 Back Squats (75% 1RM)

14 Ring Dips


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 25m, recover :60 until form/pace deteriorates

Bike (THU): Repeat 400m, recover :60 until form/pace deteriorates

Run (THU): Repeat 100m, recover :60 until form/pace deteriorates

Row (THU): Repeat 125m, recover :60 until form/pace deteriorates

Ruck (THU): Repeat 200m, recover :60 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (THU): Repeat 400m, recover :60 until form/pace deteriorates

Run (SAT of SI): Repeat 100m, recover :60 until form/pace deteriorates


Post results in the comments below!

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20 Nov

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Short Interval

November 20, 2014 | By | One Comment


Strength & Conditioning WOD:

REST DAY


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 25m, recover :60 until form/pace deteriorates

Bike (THU): Repeat 400m, recover :60 until form/pace deteriorates

Run (THU): Repeat 100m, recover :60 until form/pace deteriorates

Row (THU): Repeat 125m, recover :60 until form/pace deteriorates

Ruck (THU): Repeat 200m, recover :60 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (THU): Repeat 400m, recover :60 until form/pace deteriorates

Run (SAT of SI): Repeat 100m, recover :60 until form/pace deteriorates


Post results in the comments below!

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19 Nov

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Mid Week

November 19, 2014 | By | 8 Comments


Strength:

Dynamic Effort: Weighted Chin Ups 10 x 2 @ 65% 1RM


Strength & Conditioning WOD:

3 Rounds

6 L-Pul Ups

12 Box Jumps

6 Toes to Bar


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Bike (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Run (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Row (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Ruck (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Bike (MON): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Run (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)


Post results in the comments below!

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18 Nov

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Long Interval

November 18, 2014 | By | 2 Comments


Strength & Conditioning WOD:

As Many Rounds As Possible in 12:00

10 Push Ups

1 Rope Climb


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Bike (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Run (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Row (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Ruck (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Bike (MON): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Run (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)


Post results in the comments below!

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17 Nov

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Long Interval

November 17, 2014 | By | One Comment


Dynamic Effort: Shoulder Press 12 x 2 @ 75% 1RM on :45s


50 – 40 – 30 – 20 – 10

Wall Balls

Double Unders


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Bike (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Run (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Row (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Ruck (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Ruck (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Bike (MON): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)

Run (TUE): 2 x (7:00on, 4:00off, 6:00on, 2:00off, 5:00on, 1:00off)


Post results in the comments below!

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16 Nov

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Tempo | Time Trial

November 16, 2014 | By | One Comment


Strength & Conditioning WOD:

REST DAY


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 500m TT

Bike (SUN): 25k TT

Run (SUN): 15k TT

Row (SUN): 10k TT

Ruck (SUN): 8M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT): 800m TT

Bike (SUN): 30k @ 85%

Run (OFF): OFF


CrossFit Endurance Strength and Conditioning Recovery?

This can and should be done the day of races, after long runs, or on Sundays after interval work.

This is NOT a timed workout
  • Glute Ham Developer Sit-ups: 3 x 15
  • Glute Ham Developer Hip Extensions: 3 x 15
  • Kettlebell/Dumbbell Swings: 3 x 15
  • Bench Press: 3 x 15
  • Pull-ups: 3 x 15

Perform each movement with light to medium weight. This is a recovery workout to get you moving again after a race or long effort, not a timed WOD!


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15 Nov

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Tempo | Time Trial

November 15, 2014 | By | One Comment


Strength & Conditioning WOD:

Today is a S&C REST DAY for Multi-Sport Athletes

50-40-30-20-10

KB Swings (70/53)

Sit Ups


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 500m TT

Bike (SUN): 25k TT

Run (SUN): 15k TT

Row (SUN): 10k TT

Ruck (SUN): 8M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT): 800m TT

Bike (SUN): 30k @ 85%

Run (OFF): OFF


Post results in the comments below!

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14 Nov

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Long Interval

November 14, 2014 | By | One Comment


Strength:

Max Effort: Floor Press


Strength & Conditioning WOD:

As Many Rounds As Possible in 15:00

10 Push Ups

10m Handstand Walk


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 3k, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 1k, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 1200m, recover 3:00 until form/pace deteriorates

Ruck (THU): Repeat 2k, recover 3:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 1k, recover 3:00 until form/pace deteriorates


Post results in the comments below!

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13 Nov

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One Comment

Long Interval

November 13, 2014 | By | One Comment


Strength & Conditioning WOD:

REST DAY


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 3k, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 1k, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 1200m, recover 3:00 until form/pace deteriorates

Ruck (THU): Repeat 2k, recover 3:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 1k, recover 3:00 until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!