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WoDs/Blog

Short Intervals

May 29, 2015 | By | One Comment

Strength & Conditioning WOD:


DE: Sumo Stance Box Squat 10 x 2 @ 60% of 1 RM

*Go every minute on the minute
*Speed! Technique!


AMRAP in 12 minutes of:

10 Burpees

25m Handstand Walk


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): 25m sprint, Rest 1:4, perform until form/pace deteriorates

Bike (THURS): :20 sprint, Rest :80, perform until form/pace deteriorates

Run (THURS): :20 sprint, Rest :80, perform until form/pace deteriorates

Row (THURS): :20 sprint, Rest :80, perform until form/pace deteriorates

Ruck (THURS): :20 sprint, Rest :80, perform until form/pace deteriorates

*Keep distance consistent to 10-15m
*Efforts should be all out
*Recommended range 8 – 20 repeats


Multi-Sport Endurance Workout

Bike (FRI): :20 sprint, Rest :80, perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS ON THE LEFT!

28 May

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4 Comments

Short Intervals

May 28, 2015 | By | 4 Comments

Strength & Conditioning WOD:


Rest Day

20minutes + mobility around trouble areas

RestDay


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): 25m sprint, Rest 1:4, perform until form/pace deteriorates

Bike (THURS): :20 sprint, Rest :80, perform until form/pace deteriorates

Run (THURS): :20 sprint, Rest :80, perform until form/pace deteriorates

Row (THURS): :20 sprint, Rest :80, perform until form/pace deteriorates

Ruck (THURS): :20 sprint, Rest :80, perform until form/pace deteriorates

*Keep distance consistent within 10m
*Recommended range 6 – 20 repeats
*Week 4


Multi-Sport Endurance Workout

Rest Day. Enjoy!


POST RESULTS IN THE COMMENTS ON THE LEFT!

27 May

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7 Comments

Mid Week

May 27, 2015 | By | 7 Comments

Strength & Conditioning WOD:


DE: Every minute on the minute for 8minutes of:

:15 Max Strict Pull-ups


For time:

1000m Row

50 Air Squats

25 Russian Kettlebell Swings 70/53

50 Air Squats

25 Russian Kettlebell Swings 70/53

*15min time cap
*Benchmark endurance workout


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): (400m – 200m – 100m), Rest 1:1 perform until form/pace deteriorates

Bike (TUES): (3K – 2K – 1K), Rest 1:1, perform until form/pace deteriorates

Run (TUES): (1000m – 800m – 600m), Rest 1:1, perform until form/pace deteriorates

Row (TUES): (1000m – 800m – 600m), Rest 1:1, perform until form/pace deteriorates

Ruck (TUES): (1000m – 800m – 600m), Rest 1:1, perform until form/pace deteriorates

*IE. 1000m = 3:50, Rest 3:50
*Remain consistent and keep splits 3 – 5 seconds
*Recommended repeat range 1 – 4, choose number of sets based off goals
*Stay with one set if feeling beat up (week 4)


Multi-Sport Endurance Workout

SWIM (WED): (400m – 200m – 100m), Rest 1:1 perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS ON THE LEFT!

26 May

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6 Comments

Long Intervals

May 26, 2015 | By | 6 Comments

Strength & Conditioning WOD:


For time, 30 – 20 – 10 of:

Pushups

Double Unders

Toes-to-bar

*10min time cap
*Scale T2B as necessary


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): (400m – 200m – 100m), Rest 1:1 perform until form/pace deteriorates

Bike (TUES): (3K – 2K – 1K), Rest 1:1, perform until form/pace deteriorates

Run (TUES): (1000m – 800m – 600m), Rest 1:1, perform until form/pace deteriorates

Row (TUES): (1000m – 800m – 600m), Rest 1:1, perform until form/pace deteriorates

Ruck (TUES): (1000m – 800m – 600m), Rest 1:1, perform until form/pace deteriorates

*IE. 1000m = 3:50, Rest 3:50
*Remain consistent and keep splits 3 – 5 seconds
*Recommended repeat range 1 – 4, choose number of sets based off goals
*Stay with one set if feeling beat up (week 4)


Multi-Sport Endurance Workout

RUN (TUES): (1000m – 800m – 600m), Rest 1:1, perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS ON THE LEFT!

Long Intervals

May 25, 2015 | By | 10 Comments

Strength & Conditioning WOD:


Deadlift 5-5-5-5-5

*Warm up 5 @ 40%, 5 @ 50%, 3 @ 60% start first set of 5 at 70%


Strength only today.


FullSizeRender-3
Brent Johnston 5:23:49 – IM Chattanooga 70.3 – ALL 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): (400m – 200m – 100m), Rest 1:1 perform until form/pace deteriorates

Bike (TUES): (3K – 2K – 1K), Rest 1:1, perform until form/pace deteriorates

Run (TUES): (1000m – 800m – 600m), Rest 1:1, perform until form/pace deteriorates

Row (TUES): (1000m – 800m – 600m), Rest 1:1, perform until form/pace deteriorates

Ruck (TUES): (1000m – 800m – 600m), Rest 1:1, perform until form/pace deteriorates

*IE. 1000m = 3:50, Rest 3:50
*Remain consistent and keep splits 3 – 5 seconds
*Recommended repeat range 1 – 4, choose number of sets based off goals


Multi-Sport Endurance Workout

Bike (MON): (3K – 2K – 1K), Rest 1:1, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS ON THE LEFT!

24 May

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4 Comments

Tempo

May 24, 2015 | By | 4 Comments

Strength & Conditioning WOD:


Rest Day

CFE Strength and Conditioning Recovery WOD

Mobility 20min+ focused on 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): 2 – 4 x 12min @ 90% of 500m TT, rest 4minutes between sets, perform until form/pace deteriorates

Bike (SUN): 4 – 8 x 16min @ 90% of 10K TT, rest/spin 4 minutes between sets, perform until form/pace deteriorates

Run (SUN): 2 – 6 x 16min @ 90% of 5K TT, rest 4 minutes between sets, perform until form/pace deteriorates

Row (SUN): 2 – 6 x 12min @ 90% of 5K TT, rest 4 minutes between sets, perform until form/pace deteriorates

Ruck (SUN): 2 – 6 x 16min @ 90% of 5K TT, rest 4 minutes between sets, perform until form/pace deteriorates

*Start with a pace and maintain it on each interval
*Compare to tempo intervals two weeks ago
*Choose number of sets based off goals


Multi-Sport Endurance Workout

Swim (SAT): 2 – 4 x 12min @ 90% of 500m TT, rest 4 minutes between sets, perform until form/pace deteriorates

Bike (SUN): 4 – 8 x 16min @ 90% of 10K TT, rest/spin 4 minutes between sets, perform until form/pace deteriorates

Run (OFF)


POST RESULTS IN THE COMMENTS ON THE LEFT!

23 May

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2 Comments

Tempo

May 23, 2015 | By | 2 Comments

Strength & Conditioning WOD:


DE: Power Snatch 8 x 3 @ 55% of 1 RM

*Go every minute on the minute
*Be fast! Focus on technique!


AMRAP in 10 minutes of:

Buy In: 150 Double Unders

In the remaining time:

3 Hang power snatches 185 / 135

9 Over the bar burpees

*Scale snatch weight as necessary


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): 2 – 4 x 12min @ 90% of 500m TT, rest 4minutes between sets, perform until form/pace deteriorates

Bike (SUN): 4 – 8 x 16min @ 90% of 10K TT, rest/spin 4 minutes between sets, perform until form/pace deteriorates

Run (SUN): 2 – 6 x 16min @ 90% of 5K TT, rest 4 minutes between sets, perform until form/pace deteriorates

Row (SUN): 2 – 6 x 12min @ 90% of 5K TT, rest 4 minutes between sets, perform until form/pace deteriorates

Ruck (SUN): 2 – 6 x 16min @ 90% of 5K TT, rest 4 minutes between sets, perform until form/pace deteriorates

*Start with a pace and maintain it on each interval
*Compare to tempo intervals two weeks ago
*Choose number of sets based off goals


Multi-Sport Endurance Workout

Swim (SAT): 2 – 4 x 12min @ 90% of 500m TT, rest 4 minutes between sets, perform until form/pace deteriorates

Bike (SUN): 4 – 8 x 16min @ 90% of 10K TT, rest/spin 4 minutes between sets, perform until form/pace deteriorates

Run (OFF)


POST RESULTS IN THE COMMENTS ON THE LEFT!

22 May

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3 Comments

Long Intervals

May 22, 2015 | By | 3 Comments

Strength & Conditioning WOD:


DE: Front Rack Lunges @ 55% of 1 RM

5 rounds of 20seconds work alternating legs, 60seconds rest


3 Rounds for time of:

10 Stiff legged deadlifts 185/135

20 Wallballs 20/14

400m Run


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): 5min repeats, R 2:30 perform until form/pace deteriorates

Bike (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Run (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Row (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Ruck (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

*Remain consistent and keep splits within 50-100m accumulated distance
*Repeat range 2 – 8, choose number of sets based off goals


Multi-Sport Endurance Workout

Run (FRI): 5min repeats, R 2:30 perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS ON THE LEFT!

21 May

By

2 Comments

Long Intervals

May 21, 2015 | By | 2 Comments

Strength & Conditioning WOD:


Rest Day.

Mobility 20minutes+ 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 (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Bike (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Run (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Row (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

Ruck (THURS): 5min repeats, R 2:30 perform until form/pace deteriorates

*Remain consistent and keep splits within 50-100m accumulated distance
*Recommended repeat range 2 – 8, Choose number of sets based off goals


Multi-Sport Endurance Workout

Rest Day.

Mobility 20min+ trouble areas.


POST RESULTS IN THE COMMENTS ON THE LEFT!

20 May

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4 Comments

Mid Week

May 20, 2015 | By | 4 Comments

Strength & Conditioning WOD:


ME: 15 minutes to a heavy complex of 1 Hang Power Clean + 1 Squat Clean


2 – 4 – 6 – 8 – 6 – 4 – 2

Front Squat @ 70% of 1RM

Strict Weighted Pull-ups 30/15

*10 min time cap
*Scale FS and PU weights accordingly


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): 100m TT repeats, R 3:00 perform until form/pace deteriorates

Bike (TUES): 800m TT repeats, R 3:00 perform until form/pace deteriorates

Run (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

Row (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

Ruck (TUES): 400m TT repeats, R 3:00 perform until form/pace deteriorates

*Remain consistent and keep splits within 2-3 seconds
*Choose number of sets based off goals
*Recommended range 3 – 8


Multi-Sport Endurance Workout

Bike (WED): 800m TT repeats, R 3:00 perform until form/pace deteriorates


POST RESULTS IN THE COMMENTS ON THE LEFT!