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WoDs/Blog

Mid Week

July 28, 2015 | By | No Comments

Strength & Conditioning WOD:


ME: Floor Press

15min to a 3 RM

WU with 2-3 sets at lighter loads


AMRAP in 10minutes of:

40 Double Unders

15 Ring Dips

5 Ground to Overhead 185/135

LII: 155/115. Bar dips.

LI: :45 of double under attempts or single unders. Ring dips sub of choice. G2OH weight of choice.


FallDrill


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 75sec, perform until pace or form deteriorates

Bike (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Run (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Row (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Ruck (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

*Recommended range 4 – 12 interval sets
*Hold distance within 50m


Multi-Sport Endurance Workout

Swim (WED): 75m repeats, rest 75sec, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

27 Jul

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5 Comments

Short Intervals

July 27, 2015 | By | 5 Comments

Strength & Conditioning WOD:


4 rounds each for time of:

300m Row

25 Toes to bar

rest :60 between each round

LII: 15 T2B

LI: :30 Max T2B or sub of choice

*Aim to maintain splits pacing T2B



August


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 75sec, perform until pace or form deteriorates

Bike (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Run (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Row (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Ruck (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

*Recommended range 4 – 12 interval sets
*Hold distance within 50m


Multi-Sport Endurance Workout

Run (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

26 Jul

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7 Comments

Short Intervals

July 26, 2015 | By | 7 Comments

Strength & Conditioning WOD:


ME: Back Squat

5 x 3 @ 85% of 2 RM

WU as follows…

5 @ 55% – 5 @ 65% – 3 @ 75%


Strength only today.


Mark
Mark Athanacio, 1st place over 50 age group, 6th overall. Flying Fish Summer Paddle Challenge, Stuart, Fl. 100% 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): 75m repeats, rest 75sec, perform until pace or form deteriorates

Bike (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Run (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Row (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

Ruck (TUES): 75sec repeats, rest 75sec, perform until pace or form deteriorates

*Recommended range 4 – 12 interval sets
*Hold distance within 50m


Multi-Sport Endurance Workout

Bike (MON): 75sec repeats, rest 75sec, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

26 Jul

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3 Comments

Time Trial

July 26, 2015 | By | 3 Comments

Strength & Conditioning WOD:


Rest day!

Mobility 20min-45min 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 (SUN): 20min TT

Bike (SUN): 60min TT

Run (SUN): 30min TT

Row (SUN): 30min TT

Ruck (SUN): 30min TT

*Emphasize an outstanding warmup!
*Accumulate max distance


Multi-Sport Endurance Workout

Run (SAT): 30min TT

Bike (SUN): 60min TT


POST RESULTS IN THE COMMENTS BELOW!

25 Jul

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5 Comments

Time Trial

July 25, 2015 | By | 5 Comments

Strength & Conditioning WOD:


DE: EMOM for 6 minutes of:

Max Muscle Ups in :15

LI: Muscle up sub of choice and/or transition practice for 6minutes.


4 rounds :30 work / :30 rest of:

Deadlifts @ 50% of 1 RM

Strict Pull-ups

Double Unders

LII: Pull-ups.

LI: Deadlift weight of choice. Pull-up sub of choice. Single unders.


Jax Triathlon

CFE Head Coach and Programmer, Jeff Ford, Jacksonville Olympic Triathlon – Amelia Island, FL
1st Age Group, 26th Overall, 39:13 10K off the Bike.


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): 20min TT

Bike (SUN): 60min TT

Run (SUN): 30min TT

Row (SUN): 30min TT

Ruck (SUN): 30min TT

*Emphasize an outstanding warmup


Multi-Sport Endurance Workout

Rest Day (THURS)

Swim (FRI): 500m, rest 4:00, 400m rest 3:00, 300m, perform until pace or form deteriorates

Run (SAT): 30min TT

Bike (SUN): 60min TT


POST RESULTS IN THE COMMENTS BELOW!

24 Jul

By

9 Comments

Long Intervals

July 24, 2015 | By | 9 Comments

Strength & Conditioning WOD:


DE: Barbell Good Mornings

8 x 3 @ 50% of 1 RM


6 rounds for time of:

:20 Max RKB Swings 70/53

200m Run

*Score max RKBs and total time

LII: 53/35

LI: KB weight of choice.


FahadTriYas


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): 500m, rest 4:00, 400m rest 3:00, 300m, perform until pace or form deteriorates

Bike (THURS): 2 mile, rest 4:00, 1.5 mile rest 3:00, 1 mile, perform until pace or form deteriorates

Run (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

Row (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

Ruck (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

*Recommended range 1 – 3 interval sets
*Rest as needed after the last interval
*Keep splits (if completing second round) 3-5 seconds


Multi-Sport Endurance Workout

Rest Day (THURS)

Swim (FRI): 500m, rest 4:00, 400m rest 3:00, 300m, perform until pace or form deteriorates

Run (SAT): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

23 Jul

By

3 Comments

Long Intervals

July 23, 2015 | By | 3 Comments

Strength & Conditioning WOD:


Rest day!

20min+ mobility around trouble areas


ForrestGump


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): 500m, rest 4:00, 400m rest 3:00, 300m, perform until pace or form deteriorates

Bike (THURS): 2 mile, rest 4:00, 1.5 mile rest 3:00, 1 mile, perform until pace or form deteriorates

Run (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

Row (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

Ruck (THURS): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates

*Recommended range 1 – 3 interval sets
*Rest as needed after the last interval
*Keep splits (if completing second round) 3-5 seconds


Multi-Sport Endurance Workout

Rest Day

Swim (FRI): 500m, rest 4:00, 400m rest 3:00, 300m, perform until pace or form deteriorates

Run (SAT): 1 mile, rest 4:00, 1200m rest 3:00, 800m, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

22 Jul

By

4 Comments

Mid week

July 22, 2015 | By | 4 Comments

Strength & Conditioning WOD:


DE: Front Squat

3 x 5 @ 65% of 1 RM

Rest 2:30 between sets

*Be fast! Technique!


Jerkless “Grace”

For time:

30 Power Cleans 135/95

LI: Weight of choice


Strike


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): 50m repeats, rest :60, perform until pace or form deteriorates

Bike (TUES): 400m repeats, rest :60, perform until pace or form deteriorates

Run (TUES): 200m repeats, rest :60, perform until pace or form deteriorates

Row (TUES): 250m repeats, rest :60, perform until pace or form deteriorates

Ruck (TUES): 200m repeats, rest :60, perform until pace or form deteriorates

*Recommended range 5 – 16 interval sets
*Hold splits 2-3 seconds


Multi-Sport Endurance Workout

BIKE (WED): 400m repeats, rest :60, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

21 Jul

By

5 Comments

Short Intervals

July 21, 2015 | By | 5 Comments

Strength & Conditioning WOD:


Conditioning WOD only today.


2 rounds for time of:

30 Calorie Row

40 Alternating Kettlebell Snatches 70/53

50 Sit-ups

60sec L-Hold Off Pull-up bars (accumulated)

LII: 53/35. L-hold sub of choice.

LI: 20 calorie row. KB weight of choice. 40 sit-ups. L-hold sub of choice.

*Time cap 20minutes



August


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): 50m repeats, rest :60, perform until pace or form deteriorates

Bike (TUES): 400m repeats, rest :60, perform until pace or form deteriorates

Run (TUES): 200m repeats, rest :60, perform until pace or form deteriorates

Row (TUES): 250m repeats, rest :60, perform until pace or form deteriorates

Ruck (TUES): 200m repeats, rest :60, perform until pace or form deteriorates

*Recommended range 5 – 15 interval sets
*Hold splits 2-3 seconds


Multi-Sport Endurance Workout

Swim (TUES): 50m repeats, rest :60, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

20 Jul

By

6 Comments

Short Intervals

July 20, 2015 | By | 6 Comments

Strength & Conditioning WOD:


Bench Press

5 – 5 – 5 – 5

Find a 5 Rep Max

*Aim 2-3 warm up sets


AMRAP in 8minutes (ascending reps by 2) of:

2 Pendlay Rows 135/95

2 OTB Burpees

Add 2 reps every round

Example
Round 2: 4 Pendlay Rows – 4 OTB Burpees, Round 3: 6 Pendlay Rows, 6 OTB Burpees etc..

LII: 115/75

LI: Weight of choice. Step over the bar.

*Keep sound setup on the pendlay rows


Lecture


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): 50m repeats, rest :60, perform until pace or form deteriorates

Bike (TUES): 400m repeats, rest :60, perform until pace or form deteriorates

Run (TUES): 200m repeats, rest :60, perform until pace or form deteriorates

Row (TUES): 250m repeats, rest :60, perform until pace or form deteriorates

Ruck (TUES): 200m repeats, rest :60, perform until pace or form deteriorates

*Recommended range 5 – 15 interval sets
*Hold splits 2-3 seconds


Multi-Sport Endurance Workout

Run (MON): 200m repeats, rest :60, perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!