CrossFit Endurance Teams
Afghanistan
Leatherneck Endurance
Alberta
CrossFit AI Endurance
Arizona
CrossFit Northwest Tucson Endurance
California
Anaerobic Endurance
CrossFit Brand X Endurance
CrossFit Chula Vista Endurance
Força Kai Endurance
Fresno Endurance
North County Anaerobic Endurance
Pacific TnT Endurance
San Francisco Endurance
Colorado
Hypoxia Anaerobic Endurance
TriYogaEndurance
Connecticut
CrossFit Milford Anaerobic Endurance
CrossFit Performance Endurance
Elm City Endurance
TriMax Fitness Endurance
District of Columbia
Capitol Endurance
MPH Endurance
Florida
Miami Endurance
South Florida CrossFit Endurance
Southwest Florida CrossFit Endurance
Georgia
CrossFit On the Move Endurance
Southeast Endurance Racing
Illinois
Elite Athletic Development Endurance
New York
NYC Endurance
Ohio
Ohio Endurance
Oklahoma
OKC Endurance
Texas
Alamo Endurance
AT02 Endurance
CrossFit Laredo Endurance Team
CrossFit Strong Dallas
River City Endurance
Virginia
Capital Elite CrossFit Anaerobic Endurance
CrossFit Dam Neck Endurance Team
RVA Endurance
Washington
Greenlake Endurance
SODO CrossFit Endurance Team
Wisconsin
Milwaukee Endurance Running Club LLC
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CrossFit Endurance Team?
Have a Great Photo?
Monday, 09.06.10: 5x Intervals
3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
On this day, however you can, "DO WORK" CrossFit Milford Endurance.
Post Times To Comments:
Sunday, 09.05.10: Rest Day
Do CFE Strength & Conditioning WOD or CrossFit Main Site WOD
Andrew Gallego, The Crew at CrossFit Takeover have been mixing in a lot of barefoot running during their WOD's, but this photo tells a better story than looking at someone run in bare feet.
Vets Get Ecstasy To Treat PTDS
Post Thoughts To Comments:
Saturday, 09.04.10: 10x Sprints
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of The Following Sports:
Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.
Bike: 8 x 1k all out sprints w/ 2 min recoveries.
Run: 10 x 100m all out sprints with 90 sec recoveries.
C2: 10 x 125m all out Sprints w/ 1 min recoveries.
Tim Banfield, CrossFit SoCo, use what you have and practice where you can. Nice lever Tim.
Post Times/speeds to Comments:
Friday, 09.03.10: Tempo 80-90%
CFE Strength and Conditioning Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
CFE Coach, Carl Borg, Back on the bike and in the hurt locker during a Tabata session. Photo: Chanson
USA Cycling Masters National Track Championship, CFE athlete D-Mac.
Post Times To Comments:
CFE Strength and Conditioning WOD
Rest... or
Strength and Conditioning Recovery...
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
Tweets
Workout Legend
TT = Time Trial, All out Effort
Tempo= Reduced but consistent pace for Time or Distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.
RPE= Rate of perceived exertion , See RPE scale below.
M = Miles
y = yards
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
Duration of your event
SC = Short Course (2hrs or under)
LC = Long Course (2-3hrs)
U = Ultra Distance (3hrs +)
Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).
C2 = Concept 2 Rower
Strength and Conditioning WODS
Lifts are listed as number of sets then reps.
Ex. 3x5, meaning 3 sets of 5 reps.
% percentage of weight will be listed for personal and individual strength programming.
AMRAP= As many Rounds as Possible
