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Short Interval

February 26, 2015 | 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 (THU): Repeat :30s on, :30s off until form/pace deteriorates

Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates

Run (THU): Repeat :30s on, :30s off until form/pace deteriorates

Row (THU): Repeat :30s on, :30s off until form/pace deteriorates

Ruck (THU): Repeat :30s on, :30s off until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (FRI): Repeat :30s on, :30s off until form/pace deteriorates

Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates

Run (SUN): Repeat :30s on, :30s off until form/pace deteriorates


Post results in the comments below!

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Mid Week

February 25, 2015 | By | 3 Comments


Strength:

Max Effort: Power Clean


Strength & Conditioning WOD:

For Time

Row 1200m

10 Wall Balls

Row 800m

20 Wall Balls

Row 400m

30 Wall Balls


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 125m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): Repeat 125m, recover 2:00 until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates


Post results in the comments below!

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Long Interval

February 24, 2015 | By | One Comment


Strength & Conditioning WOD:

As Many Rounds As Possible in 8:00

10 Burpees

20 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 (TUE): Repeat 125m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): Repeat 125m, recover 2:00 until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

 

Long Interval

February 23, 2015 | By | One Comment


Max Effort: Deadlift


5 Rounds

7 L-Pull Ups

7 Handstand Push Ups

7 Ring Dips

7 KB Swings (70/53)


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 125m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): Repeat 125m, recover 2:00 until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates


Post results in the comments below!

Click here to subscribe to our mailing list!

22 Feb

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One Comment

Tempo | Time Trial

February 22, 2015 | 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): 60:00 TT
Bike (SUN): 60:00 TT
Run (SUN): 60:00 TT
Row (SUN): 60:00 TT
Ruck (SUN): 60:00 TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN): 30:00 @ 80%
Bike (OFF): OFF
Run (SAT): 30:00 @ 80%


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!

Check us out over at Project Endurance!

21 Feb

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One Comment

Tempo | Time Trial

February 21, 2015 | By | One Comment

Strength & Conditioning WOD:

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

10 Rounds
Max Effort Handstand Hold
5 – L-Pull 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 (SUN): 60:00 TT
Bike (SUN): 60:00 TT
Run (SUN): 60:00 TT
Row (SUN): 60:00 TT
Ruck (SUN): 60:00 TT


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN): 30:00 @ 80%
Bike (OFF): OFF
Run (SAT): 30:00 @ 80%


Post results in the comments below!

20 Feb

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One Comment

Short Interval

February 20, 2015 | By | One Comment


Strength:

Dynamic Effort: Power Clean 10 x 2 @ 75% 1RM on :60s


As Many Rounds as Possible in 15:00
10L / 10R – KB Clean & Jerk
10 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): Repeat 50m, recover :60s until form/pace deteriorates
Bike (THU): Repeat 800m, recover :60s until form/pace deteriorates
Run (THU): Repeat 400m, recover :60s until form/pace deteriorates
Row (THU): Repeat 500m, recover :60s until form/pace deteriorates
Ruck (THU): Repeat 800m, recover :60s until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or T): Repeat 50m, recover :60s until form/pace deteriorates
Bike (FRI): Repeat 800m, recover :60s until form/pace deteriorates
Run (THU): Repeat 400m, recover :60s until form/pace deteriorates


Post results in the comments below!

19 Feb

By

One Comment

Short Interval

February 19, 2015 | 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 50m, recover :60s until form/pace deteriorates
Bike (THU): Repeat 800m, recover :60s until form/pace deteriorates
Run (THU): Repeat 400m, recover :60s until form/pace deteriorates
Row (THU): Repeat 500m, recover :60s until form/pace deteriorates
Ruck (THU): Repeat 800m, recover :60s until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SUN or T): Repeat 50m, recover :60s until form/pace deteriorates
Bike (FRI): Repeat 800m, recover :60s until form/pace deteriorates
Run (THU): Repeat 400m, recover :60s until form/pace deteriorates


Post results in the comments below!

18 Feb

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One Comment

Mid Week

February 18, 2015 | By | One Comment


Dynamic Effort: Bench Press 9 x 3 @ 75% 1RM on :45s


7 Rounds
2 Rope Climbs
15 Push 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 250m, recover 2:30 until form/pace deteriorates
Bike (TUE): Repeat 5k, recover 2:30 until form/pace deteriorates
Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates
Row (TUE): Repeat 1k, recover 2:30 until form/pace deteriorates
Ruck (TUE): Repeat 2M, recover 2:30 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): Repeat 250m, recover 2:30 until form/pace deteriorates
Bike (WEDN): Repeat 5k, recover 2:30 until form/pace deteriorates
Run (OFF): OFF


Post results in the comments below!

17 Feb

By

One Comment

Long Interval

February 17, 2015 | By | One Comment

1 – 1 – 1 – 1 – 1 – 1 – 1
Snatch


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 250m, recover 2:30 until form/pace deteriorates
Bike (TUE): Repeat 5k, recover 2:30 until form/pace deteriorates
Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates
Row (TUE): Repeat 1k, recover 2:30 until form/pace deteriorates
Ruck (TUE): Repeat 2M, recover 2:30 until form/pace deteriorates


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (MON): Repeat 250m, recover 2:30 until form/pace deteriorates
Bike (WEDN): Repeat 5k, recover 2:30 until form/pace deteriorates
Run (OFF): OFF


Post results in the comments below!