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31 Oct

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Short Interval

October 31, 2014 | By | No Comments


Strength:

Dynamic Effort: Close Grip Bench Press 9 x 3 @ 75% on :45s


Strength & Conditioning WOD:

“Fight Gone Bad”

3 Rounds (*1min @ each station)

Wall Ball (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (Calories)

1min Rest


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): Repeat 75m, recover :30 until form/pace deteriorates

Bike (THU): Repeat 800m, recover :30 until form/pace deteriorates

Run (THU): Repeat 200m, recover :30 until form/pace deteriorates

Row (THU): Repeat 250m, recover :30 until form/pace deteriorates

Ruck (THU): Repeat 800m, recover :30 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or SI): Repeat 75m, recover :30 until form/pace deteriorates

Bike (FRI): Repeat 800m, recover :30 until form/pace deteriorates

Run (THU): Repeat 200m, recover :30 until form/pace deteriorates


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30 Oct

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Short Interval

October 30, 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 (THU): Repeat 75m, recover :30 until form/pace deteriorates

Bike (THU): Repeat 800m, recover :30 until form/pace deteriorates

Run (THU): Repeat 200m, recover :30 until form/pace deteriorates

Row (THU): Repeat 250m, recover :30 until form/pace deteriorates

Ruck (THU): Repeat 800m, recover :30 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or SI): Repeat 75m, recover :30 until form/pace deteriorates

Bike (FRI): Repeat 800m, recover :30 until form/pace deteriorates

Run (THU): Repeat 200m, recover :30 until form/pace deteriorates


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29 Oct

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Mid Week

October 29, 2014 | By | 2 Comments


Strength:

Dynamic Effort: Romanian Deadlift 12 x 2 @ 60% 1RM Deadlift load


Strength & Conditioning WOD:

5x3min AMRAP

*Rest 30s Between rounds

25m Sled Push (135/90)

*If no sled replace with 5 Tire Flips (250+)

5 Double KB Overhead Squats (2×53/35)

5 Toe To Bar


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): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (TUE): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (TUE): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Row (TUE): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Ruck (TUE): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (WED): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (OFF): OFF


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28 Oct

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Long Interval

October 28, 2014 | By | 2 Comments


Strength & Conditioning WOD:

2x4min AMRAP

*Rest 1min between AMRAPS

30 Double Unders

20 Pullups

10 GHD Sit 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): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (TUE): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (TUE): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Row (TUE): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Ruck (TUE): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (WED): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (OFF): OFF


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27 Oct

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Long Interval

October 27, 2014 | By | 3 Comments


Max Effort: Power Snatch


6min AMRAP

3 1-Arm (RT) KB Snatches (70/53)

12 Diamond Pushups

3 1-Arm (LT) KB Snatches (70/53)

12 DU


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): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (TUE): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (TUE): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Row (TUE): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Ruck (TUE): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (WED): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (OFF): OFF


Post results in the comments below!

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26 Oct

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Tempo | Time Trial

October 26, 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): 800m @ 70%

Bike (SUN): 10M @ 70%

Run (SUN): 5k @ 70%

Row (SUN): 5k @ 70%

Ruck (SUN): 5M @ 70% (load/pace)


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or LI): 1600m TT

Bike (SUN): 20M @ 85% 20M TT pace

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!


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25 Oct

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Tempo | Time Trial

October 25, 2014 | By | One Comment


Strength & Conditioning WOD:

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

“Holleyman”

30 Rounds

5 Wall Balls (20/14)

3 Handstand Push Ups

1 Power Clean (225/155)


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 @ 70%

Bike (SUN): 10M @ 70%

Run (SUN): 5k @ 70%

Row (SUN): 5k @ 70%

Ruck (SUN): 5M @ 70% (load/pace)


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or LI): 1600m TT

Bike (SUN): 20M @ 85% 20M TT pace

Run (OFF): OFF


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24 Oct

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Long Interval

October 24, 2014 | By | 3 Comments


Strength:

Max Effort: Good Morning (Wide Stance)


Strength & Conditioning WOD:

Every Minute on the Minute for 15:00

1 Squat Snatch

2 Overhead Squats

(Increase load each round)


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): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 1M, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 1k, recover 3:00 until form/pace deteriorates

Ruck (THU): Repeat 1M, recover 3:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 1M, recover 3:00 until form/pace deteriorates

Run (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates


Post results in the comments below!

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23 Oct

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Long Interval

October 23, 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 (THU): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 1M, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 1k, recover 3:00 until form/pace deteriorates

Ruck (THU): Repeat 1M, recover 3:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 1M, recover 3:00 until form/pace deteriorates

Run (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates


Post results in the comments below!

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22 Oct

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4 Comments

Mid Week

October 22, 2014 | By | 4 Comments


Strength:

Dynamic Effort: Box Squat 10 x 2 @ 75% 1RM on :60s


Strength & Conditioning WOD:

As Many Round As Possible in 17:00

800m run

12 Chest to bar pull ups

12 Deadlifts (BW)


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 :60s on, :60s off until form/pace deteriorates

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

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

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

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


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

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

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


Post results in the comments below!

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