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WoDs/Blog

27 Aug

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3 Comments

Friday 8.28.15 – Long Intervals

August 27, 2015 | By | 3 Comments

Strength & Conditioning WOD:


DE: Hang Power Clean + Front Rack Lunge

EMOM for 10minutes of:

2 HPC + FRL @ 55% of 1 RM

*Stepping backwards preferred
*Weight should be light! Move with speed!
*Example: 1 HPC + 1/FRL per leg = 1 rep – return to the hang after rep 1


60 Double unders

30 KB power snatches alternating arms 70/53

60 Pushups

30 KB Power snatches alternating arms 70/53

60 Double Unders

LII: 40-20-40-20-40 or RX’d rep scheme 53/35.

LI: :60 DU practice. KBPS weight of choice. Pushup sub of choice.

*12min time cap
*15 per arm on the snatches


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): 2 – 6 x (250m – 200m), rest 3 minutes after each, perform until pace or form deteriorates

Bike (THURS): 2 – 6 x (1.5 MI – 1 MI), rest 3 minutes after each, perform until pace or form deteriorates

Run (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each, perform until pace or form deteriorates

Row (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each, perform until pace or form deteriorates

Ruck (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each, perform until pace or form deteriorates

*Recommended range above
*Hold pace within 5-7seconds


Multi-Sport Endurance Workout

Swim (FRI): 2 – 6 x (250m – 200m), rest 3 minutes after each, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

26 Aug

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8 Comments

Thursday 8.27.15 – Long Intervals

August 26, 2015 | By | 8 Comments

Strength & Conditioning WOD:


Rest day!

30-45minutes+ around mobility trouble areas


AthletesRJF


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): 2 – 6 x (250m – 200m), rest 3 minutes after each interval, perform until pace or form deteriorates

Bike (THURS): 2 – 6 x (1.5 MI – 1 MI), rest 3 minutes after each interval, perform until pace or form deteriorates

Run (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each interval, perform until pace or form deteriorates

Row (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each interval, perform until pace or form deteriorates

Ruck (THURS): 2 – 6 x (1000m – 800m), rest 3 minutes after each interval, perform until pace or form deteriorates

*Recommended range above
*Hold pace within 5-7seconds
*Perform first interval, rest 3min, then 2second interval, rest 3min repeat 2 – 6 times


Multi-Sport Endurance Workout

Rest day!

30-45minutes+ around mobility trouble areas

Swim (FRI): 2 – 6 x (250m – 200m), rest 3 minutes after each interval, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

25 Aug

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3 Comments

Wednesday 8.26.15 – Mid Week

August 25, 2015 | By | 3 Comments

Strength & Conditioning WOD:


9 – 6 – 3

Power Cleans @ 85% of 2 RM

Toes to Bar

Hollow Rock (:90 – :60 – :30)

LII: PC @ 75% of 2 RM. Knees to chest. Arms at side on HR.

LI: PC weight of choice. T2B sub of choice. HR sub of choice.


Sara Pull


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): 75m repeats, rest :60 perform until pace or form deteriorates

Bike (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Run (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Row (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Ruck (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

*Recommended range 6 – 15 sets
*Hold distance within 10-20m


Multi-Sport Endurance Workout

Run (WED): :60 repeats, rest :60 perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

24 Aug

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4 Comments

Tuesday 8.25.15 – Short Intervals

August 24, 2015 | By | 4 Comments

Strength & Conditioning WOD:


ME: Front Squat

20minutes to find a 3 RM

*Warm up as follows 5 @ 50% – 4 @ 60% – 3 @ 70% then start heavy 3’s


EMOM for 10 minutes of:

3 Box Jumps 30/24

:20 Max Burpees

LII: 24/20

LI: Box jump height of choice. Squat thrusts okay.



CFE Two Minute Tuesday


Facebook Event Photo4
Don’t miss this seminar!


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): 75m repeats, rest :60 perform until pace or form deteriorates

Bike (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Run (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Row (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Ruck (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

*Recommended range 6 – 15 sets
*Hold distance within 10-20m


Multi-Sport Endurance Workout

Bike (TUES): :60 repeats, rest :60 perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

23 Aug

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5 Comments

Monday 8.24.15 – Short Intervals

August 23, 2015 | By | 5 Comments

Strength & Conditioning WOD:


ME: Bench Press

5 x 3 @ 80% of 2 RM

*Warmup as follows: 5 @ 60% – 3 @ 70% – 2 @ 75%


3 Rounds for time of:

10 Handstand push-ups

15 Pendlay rows 135/95

400m Run

LII: Max HSPU in :30 or 10 HSPU with one abmat. 115/75.

LI: HSPU sub of choice. Pendlay row weight of choice.

*12min time cap


PeccyVega
About a week back, CFE Athlete Peccy Vega completed a full week of 13.1 races helping to raise $12,000 to restore “the Nest” a local cause out of Palm City, FL. She attributes her 91 total miles of running in one week to using CrossFit Endurance.


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): 75m repeats, rest :60 perform until pace or form deteriorates

Bike (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Run (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Row (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

Ruck (TUES): :60 repeats, rest :60 perform until pace or form deteriorates

*Recommended range 6 – 15 sets
*Hold distance within 10-20m


Multi-Sport Endurance Workout

Swim (MON): 75m repeats, rest :60 perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

22 Aug

By

2 Comments

Sunday 8.23.15 – Time Trial

August 22, 2015 | By | 2 Comments

Strength & Conditioning WOD:



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 x 10min TT, rest 10 minutes between sets

Bike (SUN): 2 – 3 x 20min TT, spin/rest 10minutes between sets

Run (SUN): 2 x 20min TT, rest 10minutes between sets

Row (SUN): 2 x 20min TT, rest 10minutes between sets

Ruck (SUN): 2 x 20min TT, rest 10minutes between sets

*Aim to hold TT splits


Multi-Sport Endurance Workout

OFF from strength and conditioning today.

Swim (SAT): 20min TT

Bike/Run (SUN): 2 x 20min TT Bike into 10min TT Run, rest 10minutes between, hold TT’s


POST RESULTS IN THE COMMENTS BELOW!

21 Aug

By

3 Comments

Saturday 8.22.15 – Time Trial

August 21, 2015 | By | 3 Comments

Strength & Conditioning WOD:


AMRAP in 12minutes of:

10 Calorie Row

10 Burpees

10 C2B Pull-ups

LII: 8/5 Regular Pull-ups.

LI: 10 Pull-ups at sub of choice. Squat thrusts okay.

*Goal is to keep moving throughout
*Pick a level that will allow you to take very little breaks


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 x 10min TT, rest 10 minutes between sets

Bike (SUN): 2 – 3 x 20min TT, spin/rest 10minutes between sets

Run (SUN): 2 x 20min TT, rest 10minutes between sets

Row (SUN): 2 x 20min TT, rest 10minutes between sets

Ruck (SUN): 2 x 20min TT, rest 10minutes between sets

*Aim to hold TT splits


Multi-Sport Endurance Workout

OFF from strength and conditioning today.

Swim (SAT): 20min TT

Bike/Run (SUN): 2 x 20min TT Bike into 10min TT Run, rest 10minutes between, hold TT’s


POST RESULTS IN THE COMMENTS BELOW!

20 Aug

By

2 Comments

Friday 8.21.15 – Long Intervals

August 20, 2015 | By | 2 Comments

Strength & Conditioning WOD:


DE: Squat Cleans

3 x 5 Squat Cleans @ 50% of 1 RM

Rest 2:30 between sets

*Emphasize speed and technique!
*Strength only today


Clean


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): 400m TTs, rest 1:1, perform until pace or form deteriorates

Bike (THURS): 2K TTs, spin/rest 1:1, perform until pace or form deteriorates

Run (THURS): 1200m TTs, rest 1:1, perform until pace or form deteriorates

Row (THURS): 1200m TTs, rest 1:1, perform until pace or form deteriorates

Ruck (THURS): 1200m TTs, rest 1:1, perform until pace or form deteriorates

*Recommended range 2 – 5 sets
*Hold pace and intensity within 10seconds
*Example rest, 1st 1200m TT = 5:30, rest = 5:30


Multi-Sport Endurance Workout

Bike (FRI): 2K TTs, spin/rest 1:1, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

19 Aug

By

2 Comments

Thursday 8.20.15 – Long Intervals

August 19, 2015 | By | 2 Comments

Strength & Conditioning WOD:


Rest day!

30-45minutes+ around mobility trouble areas


KidsRun


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 TTs, rest 1:1, perform until pace or form deteriorates

Bike (THURS): 2K TTs, spin/rest 1:1, perform until pace or form deteriorates

Run (THURS): 1200m TTs, rest 1:1, perform until pace or form deteriorates

Row (THURS): 1200m TTs, rest 1:1, perform until pace or form deteriorates

Ruck (THURS): 1200m TTs, rest 1:1, perform until pace or form deteriorates

*Recommended range 2 – 5 sets
*Hold pace and intensity within 10seconds
*Example rest, 1st 1200m TT = 5:30, rest = 5:30


Multi-Sport Endurance Workout

Rest day!

30-45minutes+ around mobility trouble areas

Bike (FRI): 2K TTs, spin/rest 1:1, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

Wednesday 8.19.15 – Mid Week

August 18, 2015 | By | 11 Comments

Strength & Conditioning WOD:


DE: Strict Press

10 x 2 @ 50% of 1 RM

*Go every minute on the minute
*Emphasize speed and technique!


AMRAP in 20minutes of:

10 Bent Over Rows 135/95

15 Toes to Bar

20 Sit-ups

400m Run

LII: 95/65. Knees to chest.

LI: Bent over row weight of choice. T2B sub of choice.

*Remain steady throughout


StrictPress


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): 6 x 25m work / :15 rest, rest 3minutes after set, perform until pace or form deteriorates

Bike (TUES): 6 x :30 work / :20 rest, rest 3minutes after set, perform until pace or form deteriorates (trainer recommended)

Run (TUES): 6 x :30 work / :20 rest, rest 3minutes after set, perform until pace or form deteriorates

Row (TUES): 6 x :30 work / :20 rest, rest 3minutes after set, perform until pace or form deteriorates

Ruck (TUES): 6 x :30 Work / :20 rest, rest 3minutes after set, perform until pace or form deteriorates

*Recommended range 1 – 5 sets
*Hold pace and intensity


Multi-Sport Endurance Workout

Swim (WED): 6 x 25m work / :15 rest, rest 3minutes after set, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!