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24 Jan

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Tempo | Time Trial

January 24, 2015 | By | One Comment


Strength & Conditioning WOD:

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

For Time
2 Mile Run
100 Walking lunge Steps
1 Mile Run
50 Walking Lunge Steps


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): 60:00 TT
Bike (SUN): 60:00 TT
Run (SUN): 60:00 TT
Row (SUN): 60:00 TT
Ruck (SUN): 60:00 TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN): 60:00 @ 85%
Bike (OFF):
Run (SAT or SI): 60:00 @ 85%


Post results in the comments below!

23 Jan

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Short Interval

January 23, 2015 | By | 2 Comments


Strength:

Dynamic Effort: Push Press 8 x 2 @ 75% 1RM on :30s


10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Sit Ups
(Sprint 100m between sets)


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

“Tabata”

Swim (THU): 8 x ( :20s on, :10s off) use pool or open water
Bike (THU): 8 x ( :20s on :10s off ) if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (THU): 8 x ( :20s on :10s off ) if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (THU): 8 x ( :20s on :10s off ) if on C2 use meters or watts
Ruck (THU): 8 x ( :20s on :10s off ) if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes


Multi-Sport Endurance Workout

Perform each workout on the day listed

“Tabata”

Swim (OFF): OFF
Bike (THU): 8 x ( :20s on :10s off ) if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SAT or T): 8 x ( :20s on :10s off ) if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed


Post results in the comments below!

22 Jan

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2 Comments

Short Interval

January 22, 2015 | By | 2 Comments


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

“Tabata”

Swim (THU): 8 x ( :20s on, :10s off) use pool or open water
Bike (THU): 8 x ( :20s on :10s off ) if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (THU): 8 x ( :20s on :10s off ) if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (THU): 8 x ( :20s on :10s off ) if on C2 use meters or watts
Ruck (THU): 8 x ( :20s on :10s off ) if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes


Multi-Sport Endurance Workout

Perform each workout on the day listed

“Tabata”

Swim (OFF): OFF
Bike (THU): 8 x ( :20s on :10s off ) if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SAT or T): 8 x ( :20s on :10s off ) if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed


Post results in the comments below!

21 Jan

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Mid Week

January 21, 2015 | By | 2 Comments


Dynamic Effort: Sumo Deadlift 12 x 2 @ 75% 1RM on :60s


For Time
400m Walking Lunge Steps
(Wear a weight vest or Body Armor)


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): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Bike (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Row (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Ruck (TUE): Repeat 400m, recover :45s until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Bike (MON): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates


Post results in the comments below!

20 Jan

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8 Comments

Long Interval

January 20, 2015 | By | 8 Comments

10 Rounds of :60s on, :30s off
Burpees
Walking Lunge Steps
Toes to Bar
Step Ups (20″+)


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): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Bike (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Row (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Ruck (TUE): Repeat 400m, recover :45s until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Bike (MON): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates


Post results in the comments below!

19 Jan

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2 Comments

Long Interval

January 19, 2015 | By | 2 Comments


Max Effort: Floor Press


5 Rounds
400m Run
25 Burpees
(Wear a weight vest or Body Armor)


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): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Bike (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Row (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Ruck (TUE): Repeat 400m, recover :45s until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Bike (MON): Repeat 7:00 on, 4:00 off until form/pace deteriorates
Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates


Post results in the comments below!

18 Jan

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4 Comments

Tempo | Time Trial

January 18, 2015 | By | 4 Comments


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): 600m @ 90%
Bike (SUN): 15M @ 90%
Run (SUN): 4M @ 90%
Row (SUN): 6k @ 90%
Ruck (SUN): 5M @ 90%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF
Bike (SUN): 20M TT
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!


Post results in the comments below!

Check us out over at Project Endurance!

17 Jan

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2 Comments

Tempo | Time Trial

January 17, 2015 | By | 2 Comments


Strength & Conditioning WOD:

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

400m Double KB Front Rack Carry
(2×53/35)
400m Farmer Carry
(2×53/35)


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): 600m @ 90%
Bike (SUN): 15M @ 90%
Run (SUN): 4M @ 90%
Row (SUN): 6k @ 90%
Ruck (SUN): 5M @ 90%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF
Bike (SUN): 20M TT
Run (OFF): OFF


Post results in the comments below!


16 Jan

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3 Comments

Long Interval

January 16, 2015 | By | 3 Comments


Strength:

Max Effort: Front Squat


10 – 8 – 6 – 4 – 2

Overhead Squat (95/75)

DB Squat Clean (2x 45/25)

Run 200m


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 150m, recover 2:00 until form/pace deteriorates
Bike (THU): Repeat 1M, recover 2:00 until form/pace deteriorates
Run (THU): Repeat 800m, recover 2:00 until form/pace deteriorates
Row (THU): Repeat 1k, recover 2:00 until form/pace deteriorates
Ruck (THU): Repeat 1M, recover 2:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (FRI): Repeat 150m, recover 2:00 until form/pace deteriorates
Bike (SUN or TT): Repeat 1M, recover 2:00 until form/pace deteriorates
Run (THU): Repeat 800m, recover 2:00 until form/pace deteriorates


Post results in the comments below!

15 Jan

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2 Comments

Long Interval

January 15, 2015 | By | 2 Comments


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 150m, recover 2:00 until form/pace deteriorates
Bike (THU): Repeat 1M, recover 2:00 until form/pace deteriorates
Run (THU): Repeat 800m, recover 2:00 until form/pace deteriorates
Row (THU): Repeat 1k, recover 2:00 until form/pace deteriorates
Ruck (THU): Repeat 1M, recover 2:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (FRI): Repeat 150m, recover 2:00 until form/pace deteriorates
Bike (SUN or TT): Repeat 1M, recover 2:00 until form/pace deteriorates
Run (THU): Repeat 800m, recover 2:00 until form/pace deteriorates


Post results in the comments below!