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24 Oct

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3 Comments

Long Interval

October 24, 2014 | By | 3 Comments


Strength:

Max Effort: Good Morning (Wide Stance)


Strength & Conditioning WOD:

Every Minute on the Minute for 15:00

1 Squat Snatch

2 Overhead Squats

(Increase load each round)


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 1M, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

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

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

Run (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates


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23 Oct

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One Comment

Long Interval

October 23, 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 1M, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

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

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

Run (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates


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22 Oct

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4 Comments

Mid Week

October 22, 2014 | By | 4 Comments


Strength:

Dynamic Effort: Box Squat 10 x 2 @ 75% 1RM on :60s


Strength & Conditioning WOD:

As Many Round As Possible in 17:00

800m run

12 Chest to bar pull ups

12 Deadlifts (BW)


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 :60s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :60s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :60s on, :60s off until form/pace deteriorates

Row (TUE): Repeat :60s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :60s on, :60s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (WED): Repeat :60s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :60s on, :60s off until form/pace deteriorates


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21 Oct

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One Comment

Short Interval

October 21, 2014 | By | One Comment


Strength & Conditioning WOD:

Buy in: 30 Alternatin Turkish Get Ups

then

30-20-10

Box Jumps (30/24)

Kettlebell Swings (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 (TUE): Repeat :60s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :60s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :60s on, :60s off until form/pace deteriorates

Row (TUE): Repeat :60s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :60s on, :60s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (WED): Repeat :60s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :60s on, :60s off until form/pace deteriorates


Post results in the comments below!

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20 Oct

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2 Comments

Short Interval

October 20, 2014 | By | 2 Comments


Strength:

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


Strength & Conditioning WOD:

5 Rounds

500m row

5 Deficit HSPU (2×45/25)

5 Power Clean (155/115)


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 :60s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :60s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :60s on, :60s off until form/pace deteriorates

Row (TUE): Repeat :60s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :60s on, :60s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (WED): Repeat :60s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :60s on, :60s off until form/pace deteriorates


Post results in the comments below!

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19 Oct

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3 Comments

Tempo | Time Trial

October 19, 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 (SUN): 1600m TT

Bike (SUN): 40k TT

Run (SUN): 13.1M TT

Row (SUN): 20k TT

Ruck (SUN): 15M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 13.1M


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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18 Oct

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2 Comments

Tempo | Time Trial

October 18, 2014 | By | 2 Comments


Strength & Conditioning WOD:

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

“Barbara”

5 rounds

20 pullups

30 pushups

40 situps

50 squats

3 min rest between rounds


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): 1600m TT

Bike (SUN): 40k TT

Run (SUN): 13.1M TT

Row (SUN): 20k TT

Ruck (SUN): 15M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 13.1M


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17 Oct

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One Comment

Short Interval

October 17, 2014 | By | One Comment


Strength:

Max Effort: Front Squat


Strength & Conditioning WOD:

Every Minute on the Minute for 7:00

3 Stone to Shoulder (125/95)

As many burpees to 12″ target as possible for score


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 :30 until form/pace deteriorates

Bike (THU): Repeat 400m, recover :30 until form/pace deteriorates

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

Row (THU): Repeat 100m, recover :30 until form/pace deteriorates

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


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (THU): Repeat 25m, recover :30 until form/pace deteriorates

Bike (FRI): Repeat 400m, recover :30 until form/pace deteriorates

Run (SAT or TT): Repeat 100m, recover :30 until form/pace deteriorates


Post results in the comments below!

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16 Oct

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One Comment

Short Interval

October 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 (THU): Repeat 25m, recover :30 until form/pace deteriorates

Bike (THU): Repeat 400m, recover :30 until form/pace deteriorates

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

Row (THU): Repeat 100m, recover :30 until form/pace deteriorates

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


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (THU): Repeat 25m, recover :30 until form/pace deteriorates

Bike (FRI): Repeat 400m, recover :30 until form/pace deteriorates

Run (SAT or TT): Repeat 100m, recover :30 until form/pace deteriorates


Post results in the comments below!

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15 Oct

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One Comment

Mid Week

October 15, 2014 | By | One Comment


Strength:

Max Effort: Snatch


Strength & Conditioning WOD:

As Many Rounds As Possible in 15:00

1 snatch complex

(1 Power Snatch, 1 Squat Snatch, 3 Overhead Squats) (115/75)

2 Rope Climbs

100m Farmers or stone carry (2×70/53)


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 6:00 on, 4:00 off until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 4:00 off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Run (MON): Repeat 6:00 on, 4:00 off until form/pace deteriorates


Post results in the comments below!

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