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30 Sep

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Long Interval

September 30, 2014 | By | No Comments


Strength & Conditioning WOD:

As Many Rounds As Possible in 9:00:

5 Sumo Deadlift High Pulls (115/ 75)

2 Muscle 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 (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Bike (MON): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates


Post results in the comments below!

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29 Sep

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Long Interval

September 29, 2014 | By | 4 Comments


Max Effort: Power Clean


For Time

3 Squat Snatches (135/95)

6 Chest to Bar Pull Ups

9 Back Squats (135/95)

18 cal row

9 Back Squats (135/95)

6 Chest to Bar Pull Ups

3 Squat Snatches (135/95)


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 5:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Bike (MON): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 5:00 on, 3:00 off until form/pace deteriorates


Post results in the comments below!

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28 Sep

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Tempo | Time Trial

September 28, 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 (SUN): 45:00 @ 80-85%

Bike (SUN): 45:00 @ 80-85%

Run (SUN): 45:00 @ 80-85%

Row (SUN): 45:00 @ 80-85%

Ruck (SUN): 45:00 @ 80-85%


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or LI): 45:00 TT

Bike (SUN): 45:00 @ 80-85%

Run (OFF): OFF


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!


Post results in the comments below!

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27 Sep

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4 Comments

Tempo | Time Trial

September 27, 2014 | By | 4 Comments


Strength & Conditioning WOD:

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

LUCE

3RDS (wearing 20# vest):

1k Run

10 Muscle Ups

100 Air Squats


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): 45:00 @ 80-85%

Bike (SUN): 45:00 @ 80-85%

Run (SUN): 45:00 @ 80-85%

Row (SUN): 45:00 @ 80-85%

Ruck (SUN): 45:00 @ 80-85%

Ruck (SUN): 12M TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or LI): 45:00 TT

Bike (SUN): 45:00 @ 80-85%

Run (OFF): OFF


Post results in the comments below!

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26 Sep

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Long Interval

September 26, 2014 | By | 2 Comments


Strength:

Max Effort: Floor Press


Strength & Conditioning WOD:

5min AMRAP:

5 Thrusters (95/65)

2 Bar Facing Burpees


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): 4 x 400m TTs, full recovery between efforts

Bike (THU): 4 x 5k TTs, full recovery between efforts

Run (THU): 4 x 1M TTs, full recovery between efforts

Row (THU): 4 x 1k TTs, full recovery between efforts

Ruck (THU): 4 x 2M TTs, full recovery between efforts


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): 4 x 400m TTs, full recovery between efforts

Bike (OFF): OFF

Run (FRI): 4 x 1M TTs, full recovery between efforts


Post results in the comments below!


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25 Sep

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4 Comments

Long Interval

September 25, 2014 | By | 4 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): 4 x 400m TTs, full recovery between efforts

Bike (THU): 4 x 5k TTs, full recovery between efforts

Run (THU): 4 x 1M TTs, full recovery between efforts

Row (THU): 4 x 1k TTs, full recovery between efforts

Ruck (THU): 4 x 2M TTs, full recovery between efforts


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): 4 x 400m TTs, full recovery between efforts

Bike (OFF): OFF

Run (FRI): 4 x 1M TTs, full recovery between efforts


Post results in the comments below!

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24 Sep

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2 Comments

Mid Week

September 24, 2014 | By | 2 Comments


Strength:

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


Strength & Conditioning WOD:

For Time

60 SU

50 BJ (20)

40 KB SDHP (70/53)

30 ring dips

20 Alt. Pistols

10 DL (225/155)

5 MU

2 Rope Climbs


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

“Tabata”

Swim (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Row (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :90s on, :60s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat :90s on, :60s off until form/pace deteriorates

Bike (MON): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates


Post results in the comments below!

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23 Sep

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10 Comments

Short Interval

September 23, 2014 | By | 10 Comments


Strength & Conditioning WOD:

10min time cap

50 OH walking lunges (45/25)

250m run

30 Double KB clusters (35/26)

250m run

50 OH walking lunges (45/25)


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

“Tabata”

Swim (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Row (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :90s on, :60s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat :90s on, :60s off until form/pace deteriorates

Bike (MON): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

22 Sep

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4 Comments

Short Interval

September 22, 2014 | By | 4 Comments


Strength:

Dynamic Effort: Sumo Deadlift 12-15 x 1 @ 75% on :45s


Strength & Conditioning WOD:

12min AMRAP:

(2, 4, 6… etc reps of each)

Bar MU (Mod w/ C2B)

1-arm Alt. KB Snatch (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

“Tabata”

Swim (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Row (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :90s on, :60s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (WED): Repeat :90s on, :60s off until form/pace deteriorates

Bike (MON): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

21 Sep

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2 Comments

Tempo | Time Trial

September 21, 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): 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


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!


Post results in the comments below!

Click here to subscribe to our mailing list!