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WoDs/Blog

Short Intervals

July 7, 2015 | By | No Comments

Strength & Conditioning WOD:


ME: Push Jerk

15 minutes to a heavy single


5 Rounds for time of:

3 Power Snatches @ 80% of 1 RM

20 Pushups

*10min time cap

LII: 15 pushups

LI: Hang power snatches at weight of choice. Pushup sub of choice.


https://m.youtube.com/watch?v=gKWsR5OaF6g


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): 25m sprints, rest 1:00, perform until pace or form deteriorates

Bike (TUES): :20 sprints, rest/spin 1:00, perform until pace or form deteriorates

Run (TUES): 100m sprints, rest 1:00, perform until pace or form deteriorates

Row (TUES): 125m sprints, rest 1:00, perform until pace or form deteriorates

Ruck (TUES): 100m sprints, rest 1:00, perform until pace or form deteriorates

*Recommended range 6 – 20 interval sets


Multi-Sport Endurance Workout

Run (TUES): 100m sprints, rest 1:00, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!


06 Jul

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2 Comments

Short Intervals

July 6, 2015 | By | 2 Comments

Strength & Conditioning WOD:


ME: Front Squat

5 x 2 @ 85% of 1 RM


For time:

Buy in: 2:00 accumulated hollow rock

60 Sit-ups

30 Alternating pistols

40 Sit-ups

20 Alternating pistols

Buy out: 2:00 accumulated hollow rock

LII: 60-20-40-10 rep scheme.

LI: Single leg split squats or air squats. Hollow rock sub of choice.


Terra
Terra Butler First 50K, Black Toe 12 Hour Trail Run Relay


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): 25m sprints, rest 1:00, perform until pace or form deteriorates

Bike (TUES): :20 sprints, rest/spin 1:00, perform until pace or form deteriorates

Run (TUES): 100m sprints, rest 1:00, perform until pace or form deteriorates

Row (TUES): 125m sprints, rest 1:00, perform until pace or form deteriorates

Ruck (TUES): 100m sprints, rest 1:00, perform until pace or form deteriorates

*Recommended range 6 – 20 interval sets


Multi-Sport Endurance Workout

Bike (MON): :20 sprints, rest/spin 1:00, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!


05 Jul

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2 Comments

Tempo

July 5, 2015 | By | 2 Comments

Strength & Conditioning WOD:


Rest day. 20min+ mobility around 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 (SAT): 1500m Tempo @ 90% of 1000m TT

Bike (SAT): 30K Tempo @ 90% of 20K TT

Run (SAT): 7 mile Tempo @ 90% of 10K TT

Row (SAT): 4 mile Tempo @ 90% of 5K TT

Ruck (SAT): 7 mile Tempo @ 90% of 10K TT

*Even splits throughout the tempo effort


Multi-Sport Endurance Workout

Swim (SAT): 1500m Tempo @ 90% of 1000m TT

Bike (SUN): 30K Tempo @ 90% of 20K TT


POST RESULTS IN THE COMMENTS BELOW!

04 Jul

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2 Comments

Tempo

July 4, 2015 | By | 2 Comments

Strength & Conditioning WOD:


DE: Front Rack Lunge

EMOM for 10minutes of:

4 FRL alternating legs @ 65% of 1 RM


3 Rounds for time of:

400m Run

10 Deadlifts 275/215

5 Rope climbs

*15min time cap

LII: 185/135. 15 pull-ups.

LI: Deadlift weight of choice. 15 pull-ups at sub of choice.

*Multi-sport rest day


Happy Independence 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): 1500m Tempo @ 90% of 1000m TT

Bike (SUN): 30K Tempo @ 90% of 20K TT

Run (SUN): 7 mile Tempo @ 90% of 10K TT

Row (SUN): 4 mile Tempo @ 90% of 5K TT

Ruck (SUN): 7 mile Tempo @ 90% of 10K TT

*Even splits throughout the tempo effort


Multi-Sport Endurance Workout

Swim (SAT): 1500m Tempo @ 90% of 1000m TT

Bike (SUN): 30K Tempo @ 90% of 20K TT


POST RESULTS IN THE COMMENTS BELOW!

Short Intervals

July 3, 2015 | By | One Comment

Strength & Conditioning WOD:


DE: Strict Press

5 rounds max in :10 @ 55% of 1 RM, rest 2:30


AMRAP in 8 minutes of:

Buy In: 800m Row

6 Strict Ring Dips from the high rings

12 Toes-2-Bar

LII: Bar dips. Knees to chest.

LI: Dip sub of choice. T2B sub of choice.

*800m row is included in the AMRAP


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): 50m ON / 90sec OFF, repeat until pace or form deteriorates

Bike (THURS): 45sec ON / 90sec OFF, repeat until pace or form deteriorates

Run (THURS): 45sec ON / 90sec OFF, repeat until pace or form deteriorates

Row (THURS): 45sec ON / 90sec OFF, repeat until pace or form deteriorates

Ruck (THURS): 45sec ON / 90sec OFF, repeat until pace or form deteriorates

*Recommended range 6 – 15 interval sets


Multi-Sport Endurance Workout

Run (FRI): 45sec ON / 90sec OFF, repeat until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

02 Jul

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2 Comments

Testimonial Thursday – Steve Disch

July 2, 2015 | By | 2 Comments

The New Me is Orthotic Free
By: Steve Disch

I heard Brian on the Trail Runner Nation podcast last year and decided to pick up Unbreakable Runner and go ‘all-in’ in with CFE in 2015.

I already dabbled with CrossFit in 2014 but up until this year, lifting weights and trail running fell into two separate buckets. I’d lift and I’d trail run but they never overlapped. I knew together they helped me when I did Spartans and Tough Mudders but again, they never intersected. Not many trail runners lift weights and not many weightlifters run trails; so I always fell into a ‘tweener’ category. Bringing my lifting and running together has been game changing and I now know where I fall – CFE.

Most importantly, I had worn orthotics since 2002(that’s 13 f’n years!) but I ditched those in January of this year and there’s no looking back. I always considered myself to be an injury-free runner but looking back, I was in many ways a broken runner because…

-Walking barefoot in the house would hurt due to plantar fasciitis.

-If I did sprints or ran on the road my shin splints would flare up.

-About once a year I’d roll my ankle which I attributed to dumb luck on the trail, but I now realize heel striking far in front of me on descents was the root cause.

-If I ever tried to run without orthotics, my IT band and lower back would feel tight within a couple of weeks. I thought orthotics were my only solution and that I’d never be able to run without them. That was also the opinion of multiple physical therapists and podiatrists who I consulted with over the years.

Everything mentioned above is now a thing of the past. I’m pain free and running faster than ever with minimal mileage. I ran my first race in a zero drop shoe this past weekend and all the CFE work paid off. It was the Leadville Heavy Half(15 miles, +3,000′ gain, topping out over 13k feet) and I felt absolutely fresh at the end of the race. In previous years, I would’ve raced in a cushioned support shoe with orthotics but I ran this one in the Altra Superior 1.5. Leading up to Leadville, I only did one long run over 10 miles and that was a 12 mile TT. Other than that, it was CFE interval workouts during the week along with the strength and conditioning.

Leadville2

At the beginning of 2015, my goal was to run one race in 2015 with zero drop shoes. I accomplished that earlier than I expected and I was very happy with the results.

Finished: 02:44:46
Overall: 35th of 549
Male: 31st of 294
M30-39: 9th of 97

My only regret – I left too much in the tank and felt too fresh at the end! But it was my first race with the ‘new me’ so I’m looking forward to pushing the pace and crushing more races in the near future. Hopefully I will be able to join an upcoming Colorado CFE seminar in July or August.

Short Intervals

July 2, 2015 | By | One Comment

Strength & Conditioning WOD:


Rest day.

Mobility 20min+ around trouble areas.


Leadville2
Testimonial Thursday – Steve Disch


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): 50m ON / 90sec OFF, repeat until pace or form deteriorates

Bike (THURS): 45sec ON / 90sec OFF, repeat until pace or form deteriorates

Run (THURS): 45sec ON / 90sec OFF, repeat until pace or form deteriorates

Row (THURS): 45sec ON / 90sec OFF, repeat until pace or form deteriorates

Ruck (THURS): 45sec ON / 90sec OFF, repeat until pace or form deteriorates

*Recommended range 6 – 15 interval sets


Multi-Sport Endurance Workout

Rest Day. Mobility 20min + around trouble areas.


POST RESULTS IN THE COMMENTS BELOW!

01 Jul

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4 Comments

Mid Week

July 1, 2015 | By | 4 Comments

Strength & Conditioning WOD:


ME: Sumo Deadlift 3 – 3 – 3 – 3 – 3

Conditioning (OFF)


IMG-20150616-WA0012
Luis Elizondo
La Batalla (Race)
“Pura Vida”!!! 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): 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

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


POST RESULTS IN THE COMMENTS BELOW!

30 Jun

By

7 Comments

Long Intervals

June 30, 2015 | By | 7 Comments

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

By

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!