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WoDs/Blog

Long Intervals

June 30, 2015 | By | One Comment

Strength & Conditioning WOD:


AMRAP in 12 minutes of:

5 OHS 135/95

200m Run

10 OTB Burpees

LII: 95/65

LI: OHS weight of choice. Regular burpees or squat thrusts okay.



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): 150m repeats, rest 2:00, complete until pace or form deteriorates

Bike (TUES): 1200m repeats, rest 2:00, complete until pace or form deteriorates

Run (TUES): 600m repeats, rest 2:00, complete until pace or form deteriorates

Row (TUES): 600m repeats, rest 2:00, complete until pace or form deteriorates

Ruck (TUES): 600m repeats, rest 2:00, complete until pace or form deteriorates

*Recommended range 4 – 12 interval sets


Multi-Sport Endurance Workout

Swim (TUES): 150m repeats, rest 2:00, complete until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

29 Jun

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2 Comments

Long Intervals

June 29, 2015 | By | 2 Comments

Strength & Conditioning WOD:


ME: Bench Press

3 – 3 – 2 – 2 – 1 – 1

*Find a new 1 RM


5 rounds for time of:

3 Power Cleans @ 80% of 1 RM

30 Double Unders

*8min time cap

LII: PC weight of choice.

LI: PC weight of choice. 60 single-unders.


RobertQuassy
Robert Rakowski – Challenge Quassy Half Ironman – Middlebury, CT
4 years using CF endurance – 46 years old
4th time doing race – still getting faster & stronger each year


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): 150m repeats, rest 2:00, complete until pace or form deteriorates

Bike (TUES): 1200m repeats, rest 2:00, complete until pace or form deteriorates

Run (TUES): 600m repeats, rest 2:00, complete until pace or form deteriorates

Row (TUES): 600m repeats, rest 2:00, complete until pace or form deteriorates

Ruck (TUES): 600m repeats, rest 2:00, complete until pace or form deteriorates

*Recommended range 4 – 12 interval sets


Multi-Sport Endurance Workout

Run (MON): 600m repeats, rest 2:00, complete until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

28 Jun

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2 Comments

Time Trial

June 28, 2015 | By | 2 Comments

Strength & Conditioning WOD:


Rest day.

Mobility 20min + around trouble areas.



HAVE A PICTURE FROM YOUR LAST ENDURANCE EVENT?

Send it to jford@crossfitendurance.com and see yourself on a future CFE workout of the 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 (SAT): 500m TT, Rest 5min the 500m Tabata alternating :20/:10 until distance covered

Bike (SAT): 10K TT, Rest 5min then 10K Tabata alternating :20/:10 until distance covered

Run (SAT): 2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered

Row (SAT): 2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered

Ruck (SAT): 2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered

*Ensure proper warm up prior to TT
*Stop if pace or form deteriorates remaining consistent on the Tabata


Multi-Sport Endurance Workout

Brick (SAT): 2 x 10K TT Bike + 2mile TT Run, Rest 10min between intervals

OFF (SUN): Rest Day

*Hold splits within 1-2 minutes
*Stop if pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

27 Jun

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6 Comments

Time Trial

June 27, 2015 | By | 6 Comments

Strength & Conditioning WOD:


Rest day.

Mobility 20min + around trouble areas.


image1
Ryan Blake, Mile 30 of the 31 – First Landing 50K VA Beach. Dog Finn was patiently waiting as always at the finish line.


HAVE A PICTURE FROM YOUR LAST ENDURANCE EVENT?

Send it to jford@crossfitendurance.com and see yourself on a future CFE workout of the 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 (SAT): 500m TT, Rest 5min the 500m Tabata alternating :20/:10 until distance covered

Bike (SAT): 10K TT, Rest 5min then 10K Tabata alternating :20/:10 until distance covered

Run (SAT): 2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered

Row (SAT): 2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered

Ruck (SAT): 2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered

*Ensure proper warm up prior to TT
*Stop if pace or form deteriorates remaining consistent on the Tabata


Multi-Sport Endurance Workout

Brick (SAT): 2 x 10K TT Bike + 2mile TT Run, Rest 10min between intervals

OFF (SUN): Rest Day

*Hold splits within 1-2 minutes
*Stop if pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

26 Jun

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3 Comments

Long Intervals

June 26, 2015 | By | 3 Comments

Strength & Conditioning WOD:


DE: Sumo Deadlift

10 x 2 @ 55%

*Focus on speed and technique!


EMOM for 12 minutes alternating movements of:

2 KB turkish getups 53/35 (per arm) odd

5 KB power snatches 53/35 (per arm) even

LII: 35/25

LI: Half KB getups. 10 AKB Swings (instead of snatches). Weight of choice.

*Keep shoulders in the best positions possible throughout the workout


HAVE A PICTURE FROM YOUR LAST ENDURANCE EVENT?

Send it to jford@crossfitendurance.com and see yourself on a future CFE workout of the 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 (THURS): 4:00, 2:00 Rest, 5:00, 3:00 Rest, 6:00, Done

Bike (THURS): 6:00, 3:00 Rest, 7:00, 3:30 Rest, 8:00, Done

Run (THURS): 5:00, 2:30 Rest, 6:00, 3:00 Rest, 7:00, Done

Row (THURS): 5:00, 2:30 Rest, 6:00, 3:00 Rest, 7:00, Done

Ruck (THURS): 5:00, 2:30 Rest, 6:00, 3:00 Rest, 7:00, Done

*Complete until pace or form deteriorates
*Recommended range 1 – 3 interval sets
*Rest 3:30 after 7:00 interval if completing 2nd or 3rd set


Multi-Sport Endurance Workout

Rest Day. Mobility 20min + around trouble areas.


POST RESULTS IN THE COMMENTS BELOW!

25 Jun

By

3 Comments

Long Intervals

June 25, 2015 | By | 3 Comments

Strength & Conditioning WOD:


“Helen”

3 Rounds for time of:

400m Run

21 AKB Swings 53/35

12 Pull-ups

LII: 44/25. 6 Pull-ups.

LI: AKB weight of choice. Pull-up sub of choice.

*12min time cap


HAVE A PICTURE FROM YOUR LAST ENDURANCE EVENT?

Send it to jford@crossfitendurance.com and see yourself on a future CFE workout of the 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 (THURS): 4:00, 2:00 Rest, 5:00, 3:00 Rest, 6:00, Done

Bike (THURS): 6:00, 3:00 Rest, 7:00, 3:30 Rest, 8:00, Done

Run (THURS): 5:00, 2:30 Rest, 6:00, 3:00 Rest, 7:00, Done

Row (THURS): 5:00, 2:30 Rest, 6:00, 3:00 Rest, 7:00, Done

Ruck (THURS): 5:00, 2:30 Rest, 6:00, 3:00 Rest, 7:00, Done

*Complete until pace or form deteriorates
*Recommended range 1 – 3 interval sets
*Rest 3:30 after 7:00 interval if completing 2nd or 3rd set


Multi-Sport Endurance Workout

Rest Day. Mobility 20min + around trouble areas.


POST RESULTS IN THE COMMENTS BELOW!

24 Jun

By

6 Comments

Mid Week

June 24, 2015 | By | 6 Comments

Strength & Conditioning WOD:


DE: Power Clean

EMOM for 8 minutes of:

:10sec Max Power Cleans @ 55% of 1 RM


5 rounds for time of:

5 Overhead Squats 165 / 115

20 GHD Sit-ups

LII: OHS 135/85. 20 V sit-ups.

LI: OHS weight of choice. 20 Sit-ups.


GregSeltzer

Gregg S. Seltzer completing the Spartan Super – Monterey, CA.


HAVE A PICTURE FROM YOUR LAST ENDURANCE EVENT?

Send it to jford@crossfitendurance.com and see yourself on a future CFE workout of the 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 (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Bike (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Run (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Row (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Ruck (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

*Recommended range 1 – 2 sets
*Rest 5minutes if completing second set
*Hold distance and form


Multi-Sport Endurance Workout

Run (WED): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE


POST RESULTS IN THE COMMENTS BELOW!

23 Jun

By

5 Comments

Short Intervals

June 23, 2015 | By | 5 Comments

Strength & Conditioning WOD:


For time:

15 Strict HSPU

30 Box Jumps 30/24

15 Strict HSPU

*8minute time cap

LII:

Strict HSPU w/one abmat or 8 wall walks. 24/20.

LI:

HSPU sub of choice. Box jump height of choice.


CFE Sample Log


HAVE A PICTURE FROM YOUR LAST ENDURANCE EVENT?

Send it to jford@crossfitendurance.com and see yourself on a future CFE workout of the 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 (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Bike (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Run (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Row (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Ruck (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

*Recommended range 1 – 2 sets
*Rest 5minutes if completing second set


Multi-Sport Endurance Workout

Bike (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE


POST RESULTS IN THE COMMENTS BELOW!

Short Intervals

June 22, 2015 | By | 15 Comments

Strength & Conditioning WOD:


Back Squat

5 x 5 @ 70% of 1 RM

WU: 5 @ 50% – 3 @ 60%


15 Toes-to-bar

15 Deadlifts 225/185

400m Run

12 Toes-to-bar

12 Deadlifts 225/185

400m Run

9 Toes-to-bar

9 Deadlifts 225/185

400m Run

*15min time cap

LII: Knees to chest. 185/135.

LI: T2B sub of choice. Deadlift weight of choice.


Bone Frog Flag Photo
Beatriz Gonzalez, Bone Frog Challenge – Charlemont, MA


HAVE A PICTURE FROM YOUR LAST ENDURANCE EVENT?

Send it to jford@crossfitendurance.com and see yourself on a future CFE workout of the 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 (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Bike (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Run (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Row (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

Ruck (TUES): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE

*Recommended range 1 – 2 sets
*Rest 5minutes between sets if completing second set
*Hold distance and form


Multi-Sport Endurance Workout

Swim (MON): “The 30’s” :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / :30 ON / :10 OFF / :30 ON / :05 OFF / :30 ON / DONE


POST RESULTS IN THE COMMENTS BELOW!

21 Jun

By

2 Comments

Tempo

June 21, 2015 | By | 2 Comments

Strength & Conditioning WOD:


Rest day.

Mobility 20min + around trouble areas.



HAVE A PICTURE FROM YOUR LAST ENDURANCE EVENT?

Send it to jford@crossfitendurance.com and see yourself on a future CFE workout of the 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 (SAT): 30min Tempo @ 80% (10 – 15sec/100m back) of 1000m TT

Bike (SAT): 2 hour Tempo @ 80% (10 – 20sec/mile back) of 10mile TT

Run (SAT): 90 min Tempo @ 80% (20 – 30sec/mile back) of 10K TT

Row (SAT): 60 min Tempo @ 80% (10 – 20sec/mile back) of 5K TT

Ruck (SAT): 90 min Tempo @ 80% (20 – 30sec/mile back) of 10K TT

*Even splits throughout the tempo effort
*Sweat rate test if desired


Multi-Sport Endurance Workout

Swim (Sat): 30min Tempo @ 10-15sec back of 1000m TT

Off (Sun): Rest Day


POST RESULTS IN THE COMMENTS BELOW!