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20 Sep

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Tempo | Time Trial

September 20, 2014 | By | No Comments


Strength & Conditioning WOD:

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

7 Rounds

5 Pull Ups

10 Push Ups

15 Squats

2 Clean & Jerks at (85% 1RM)


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): 800m TT

Bike (SUN): 10M TT

Run (SUN): 5k TT

Row (SUN): 2k TT

Ruck (SUN): 5M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (SAT): 10M TT

Run (SUN or SI): 5k TT


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19 Sep

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Short Interval

September 19, 2014 | By | One Comment


Strength:

Max Effort: Front Squat


Strength & Conditioning WOD:

As Many Rounds as Possible in 15:00

8 Front Squats (70%)

30 Double Unders

4 Hand Stand Push 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 (THU): Repeat (50m, recover 1:1; 25m, recover 1:1) until form/pace deteriorates

Bike (THU): Repeat (800m, recover 1:1; 400m, recover 1:1) until form/pace deteriorates

Run (THU): Repeat (200m, recover 1:1; 100m, recover 1:1) until form/pace deteriorates

Row (THU): Repeat (200m, recover 1:1; 100m, recover 1:1) until form/pace deteriorates

Ruck (THU): Repeat (800m, recover 1:1; 400m, recover 1:1) until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Bike (THU): Repeat (800m, recover 1:1; 400m, recover 1:1) until form/pace deteriorates

Run (SUN or TT): Repeat (200m, recover 1:1; 100m, recover 1:1) until form/pace deteriorates


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18 Sep

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Short Interval

September 18, 2014 | 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 (50m, recover 1:1; 25m, recover 1:1) until form/pace deteriorates

Bike (THU): Repeat (800m, recover 1:1; 400m, recover 1:1) until form/pace deteriorates

Run (THU): Repeat (200m, recover 1:1; 100m, recover 1:1) until form/pace deteriorates

Row (THU): Repeat (200m, recover 1:1; 100m, recover 1:1) until form/pace deteriorates

Ruck (THU): Repeat (800m, recover 1:1; 400m, recover 1:1) until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (FRI): Repeat (50m, recover 1:1; 25m, recover 1:1) until form/pace deteriorates

Bike (THU): Repeat (800m, recover 1:1; 400m, recover 1:1) until form/pace deteriorates

Run (SUN or TT): Repeat (200m, recover 1:1; 100m, recover 1:1) until form/pace deteriorates


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17 Sep

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Mid Week

September 17, 2014 | By | 3 Comments


Strength:

Max Effort: Shoulder Press


Strength & Conditioning WOD:

4 Rounds

400m Row

25 Wall Balls (20/14)


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 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2M, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1200m, recover 3:00 until form/pace deteriorates

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

Ruck (TUE): Repeat 1M, recover 3:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

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

Bike (OFF): OFF

Run (TUE): Repeat 1200m, recover 3:00 until form/pace deteriorates


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16 Sep

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4 Comments

Long Interval

September 16, 2014 | By | 4 Comments


Strength & Conditioning WOD:

2 x 3:00 AMRAP

10 – Alternating KB Snatches (53/36)

10 – Push Ups

Rest 2:00


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 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2M, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1200m, recover 3:00 until form/pace deteriorates

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

Ruck (TUE): Repeat 1M, recover 3:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

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

Bike (OFF): OFF

Run (TUE): Repeat 1200m, recover 3:00 until form/pace deteriorates


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15 Sep

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9 Comments

Long Interval

September 15, 2014 | By | 9 Comments


Dynamic Effort: Bench Press 9 x 3 @ 75% 1RM on :45s


For Time:

1 Mile Run

1 Mile Row

then

Max Rep Pull Ups in 2:00


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 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2M, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1200m, recover 3:00 until form/pace deteriorates

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

Ruck (TUE): Repeat 1M, recover 3:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

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

Bike (OFF): OFF

Run (TUE): Repeat 1200m, recover 3:00 until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

Tempo | Time Trial

September 14, 2014 | 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 (SUN): 30:00 @ 80%

Bike (SUN): 30:00 @ 80%

Run (SUN): 30:00 @ 80%

Row (SUN): 30:00 @ 80%

Ruck (SUN): 30:00 @ 80%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or SI): 30:00 @ 80%

Bike (OFF): OFF

Run (SAT): 30:00 @ 80%


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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Tempo | Time Trial

September 13, 2014 | By | One Comment


Strength & Conditioning WOD:

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

“Olympic Total”

Find 1RM Snatch

Find 1RM Clean & Jerk


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): 30:00 @ 80%

Bike (SUN): 30:00 @ 80%

Run (SUN): 30:00 @ 80%

Row (SUN): 30:00 @ 80%

Ruck (SUN): 30:00 @ 80%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or SI): 30:00 @ 80%

Bike (OFF): OFF

Run (SAT): 30:00 @ 80%


Post results in the comments below!

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Short Interval

September 12, 2014 | By | 5 Comments


Strength:

Dynamic Effort: Power Clean 10 x 3 @ 80% on :60s


Strength & Conditioning WOD:

For Time

50 Calorie Row

then

3 Rounds of

3 – Double KB Thrusters (53# KBs)

6 – Double KB Overhead Squats (53# KBs)

9 – Double KB Swings (53# KBs)


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 :30s off until form/pace deteriorates

Bike (THU): Repeat 800m, recover :30s off until form/pace deteriorates

Run (THU): Repeat 100m, recover :30s off until form/pace deteriorates

Row (THU): Repeat 200m, recover :30s off until form/pace deteriorates

Ruck (THU): Repeat 400m, recover :30s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or Tempo): Repeat 25m, recover :30s off until form/pace deteriorates

Bike (FRI): Repeat 800m, recover :30s off until form/pace deteriorates

Run (THU): Repeat 100m, recover :30s off until form/pace deteriorates


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11 Sep

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3 Comments

Short Interval

September 11, 2014 | By | 3 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 25m, recover :30s off until form/pace deteriorates

Bike (THU): Repeat 800m, recover :30s off until form/pace deteriorates

Run (THU): Repeat 100m, recover :30s off until form/pace deteriorates

Row (THU): Repeat 200m, recover :30s off until form/pace deteriorates

Ruck (THU): Repeat 400m, recover :30s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or Tempo): Repeat 25m, recover :30s off until form/pace deteriorates

Bike (FRI): Repeat 800m, recover :30s off until form/pace deteriorates

Run (THU): Repeat 100m, recover :30s off until form/pace deteriorates


Post results in the comments below!

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