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WoDs/Blog

Tempo

July 31, 2015 | By | No Comments

Strength & Conditioning WOD:


DE: Hang Power Snatch

8 x 3 @ 60% of 2RM

*Go every minute on the minute
*Focus on speed and a perfect setup!


3 rounds for time of:

20 Alternating KB Power Snatches 70/53

10 Burpee Box Jumps 30/24

*8min time cap
*Step downs recommended on the box jumps
*Multi-sport rest day


KoreaJFiord


Skills & Drills

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

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Swim (SUN): 1000m @ 90% of 1000mTT

Bike (SUN): 30K @ 90% of 30K TT

Run (SUN): 10K @ 90% of 10K TT

Row (SUN): 10K @ 90% of 10K TT

Ruck (SUN): 10K @ 90% of 10K TT

*Emphasize a proper warmup


Multi-Sport Endurance Workout

OFF from S+C WOD

Run (SAT): 10K @ 90% of 10K TT

Swim (SUN): 1000m @ 90% of 1000m TT


POST RESULTS IN THE COMMENTS BELOW!

30 Jul

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6 Comments

Long Intervals

July 30, 2015 | By | 6 Comments

Strength & Conditioning WOD:


DE: Rack Pull Deadlift

3 rounds of :30 Max @ 55% of Deadlift 2RM

Rest 2:30 between rounds

*Focus on speed and perfect form!


60m OH Plate Walking Lunges 45/35

30 C2B Pull-ups

40m OH Plate Walking Lunges 45/35

20 C2B Pull-ups

20m OH Plate Walking Lunges 45/35

10 C2B Pull-ups

*10min time cap

LII: Pull-ups. 35/25.

LI: Stationary lunges okay. Plate weight of choice. Pull-up sub of choice.


PullupRig


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 (THURS): 200m repeats, rest 2:00, perform until pace or form deteriorates

Bike (THURS): 3:00 repeats, rest 2:00, perform until pace or form deteriorates

Run (THURS): 3:00 repeats, rest 2:00, perform until pace or form deteriorates

Row (THURS): 3:00 repeats, rest 2:00, perform until pace or form deteriorates

Ruck (THURS): 3:00 repeats, rest 2:00, perform until pace or form deteriorates

*Recommended range 4 – 10 interval sets
*Hold distance within 100m
*Multi-sport rest day


Multi-Sport Endurance Workout

OFF (THURS): Rest – 20min+ mobility around trouble areas.

Bike (FRI): 3:00 repeats, rest 2:00, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

29 Jul

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4 Comments

Long Intervals

July 29, 2015 | By | 4 Comments

Strength & Conditioning WOD:


Rest Day!

Mobility 20min+ around trouble areas


HostCFE


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 (THURS): 200m repeats, rest 2:00, perform until pace or form deteriorates

Bike (THURS): 3:00 repeats, rest 2:00, perform until pace or form deteriorates

Run (THURS): 3:00 repeats, rest 2:00, perform until pace or form deteriorates

Row (THURS): 3:00 repeats, rest 2:00, perform until pace or form deteriorates

Ruck (THURS): 3:00 repeats, rest 2:00, perform until pace or form deteriorates

*Recommended range 4 – 10 interval sets
*Hold distance within 100m
*Multi-sport rest day


Multi-Sport Endurance Workout

OFF (THURS): Rest – 20min+ mobility around trouble areas.

Bike (FRI): 3:00 repeats, rest 2:00, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

28 Jul

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3 Comments

Mid Week

July 28, 2015 | By | 3 Comments

Strength & Conditioning WOD:


ME: Floor Press

15min to a 3 RM

WU with 2-3 sets at lighter loads


AMRAP in 10minutes of:

40 Double Unders

15 Ring Dips

5 Ground to Overhead 185/135

LII: 155/115. Bar dips.

LI: :45 of double under attempts or single unders. Ring dips sub of choice. G2OH weight of choice.


FallDrill


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 (TUES): 75m repeats, rest 75sec, perform until pace or form deteriorates

Bike (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Run (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Row (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Ruck (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

*Recommended range 4 – 12 interval sets
*Hold distance within 50m


Multi-Sport Endurance Workout

Swim (WED): 75m repeats, rest 75sec, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

27 Jul

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6 Comments

Short Intervals

July 27, 2015 | By | 6 Comments

Strength & Conditioning WOD:


4 rounds each for time of:

300m Row

25 Toes to bar

rest :60 between each round

LII: 15 T2B

LI: :30 Max T2B or sub of choice

*Aim to maintain splits pacing T2B



August


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 (TUES): 75m repeats, rest 75sec, perform until pace or form deteriorates

Bike (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Run (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Row (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Ruck (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

*Recommended range 4 – 12 interval sets
*Hold distance within 50m


Multi-Sport Endurance Workout

Run (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

26 Jul

By

7 Comments

Short Intervals

July 26, 2015 | By | 7 Comments

Strength & Conditioning WOD:


ME: Back Squat

5 x 3 @ 85% of 2 RM

WU as follows…

5 @ 55% – 5 @ 65% – 3 @ 75%


Strength only today.


Mark
Mark Athanacio, 1st place over 50 age group, 6th overall. Flying Fish Summer Paddle Challenge, Stuart, Fl. 100% CFE.


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 (TUES): 75m repeats, rest 75sec, perform until pace or form deteriorates

Bike (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Run (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Row (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Ruck (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

*Recommended range 4 – 12 interval sets
*Hold distance within 50m


Multi-Sport Endurance Workout

Bike (MON): 75sec repeats, rest 75sec, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

26 Jul

By

3 Comments

Time Trial

July 26, 2015 | By | 3 Comments

Strength & Conditioning WOD:


Rest day!

Mobility 20min-45min around trouble areas.



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): 20min TT

Bike (SUN): 60min TT

Run (SUN): 30min TT

Row (SUN): 30min TT

Ruck (SUN): 30min TT

*Emphasize an outstanding warmup!
*Accumulate max distance


Multi-Sport Endurance Workout

Run (SAT): 30min TT

Bike (SUN): 60min TT


POST RESULTS IN THE COMMENTS BELOW!

25 Jul

By

5 Comments

Time Trial

July 25, 2015 | By | 5 Comments

Strength & Conditioning WOD:


DE: EMOM for 6 minutes of:

Max Muscle Ups in :15

LI: Muscle up sub of choice and/or transition practice for 6minutes.


4 rounds :30 work / :30 rest of:

Deadlifts @ 50% of 1 RM

Strict Pull-ups

Double Unders

LII: Pull-ups.

LI: Deadlift weight of choice. Pull-up sub of choice. Single unders.


Jax Triathlon

CFE Head Coach and Programmer, Jeff Ford, Jacksonville Olympic Triathlon – Amelia Island, FL
1st Age Group, 26th Overall, 39:13 10K off the Bike.


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): 20min TT

Bike (SUN): 60min TT

Run (SUN): 30min TT

Row (SUN): 30min TT

Ruck (SUN): 30min TT

*Emphasize an outstanding warmup


Multi-Sport Endurance Workout

Rest Day (THURS)

Swim (FRI): 500m, rest 4:00, 400m rest 3:00, 300m, perform until pace or form deteriorates

Run (SAT): 30min TT

Bike (SUN): 60min TT


POST RESULTS IN THE COMMENTS BELOW!

24 Jul

By

9 Comments

Long Intervals

July 24, 2015 | By | 9 Comments

Strength & Conditioning WOD:


DE: Barbell Good Mornings

8 x 3 @ 50% of 1 RM


6 rounds for time of:

:20 Max RKB Swings 70/53

200m Run

*Score max RKBs and total time

LII: 53/35

LI: KB weight of choice.


FahadTriYas


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 (THURS): 500m, rest 4:00, 400m rest 3:00, 300m, perform until pace or form deteriorates

Bike (THURS): 2 mile, rest 4:00, 1.5 mile rest 3:00, 1 mile, perform until pace or form deteriorates

Run (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

Row (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

Ruck (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

*Recommended range 1 – 3 interval sets
*Rest as needed after the last interval
*Keep splits (if completing second round) 3-5 seconds


Multi-Sport Endurance Workout

Rest Day (THURS)

Swim (FRI): 500m, rest 4:00, 400m rest 3:00, 300m, perform until pace or form deteriorates

Run (SAT): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

23 Jul

By

3 Comments

Long Intervals

July 23, 2015 | By | 3 Comments

Strength & Conditioning WOD:


Rest day!

20min+ mobility around trouble areas


ForrestGump


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 (THURS): 500m, rest 4:00, 400m rest 3:00, 300m, perform until pace or form deteriorates

Bike (THURS): 2 mile, rest 4:00, 1.5 mile rest 3:00, 1 mile, perform until pace or form deteriorates

Run (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

Row (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

Ruck (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

*Recommended range 1 – 3 interval sets
*Rest as needed after the last interval
*Keep splits (if completing second round) 3-5 seconds


Multi-Sport Endurance Workout

Rest Day

Swim (FRI): 500m, rest 4:00, 400m rest 3:00, 300m, perform until pace or form deteriorates

Run (SAT): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!