"A solid warm up is advised"

Swim:4x50m hod within 2-3sec, Rest 60 sec between intervals then,

2x100m hold within 2-3sec, Rest 60 sec between intervals.

Rest 2 min

Sprint 5 sec on, 30sec off, Complete 400m in this rep scheme. Stopping in the middle of the pool is expected.

Run: 4x200m hold within 2-3sec, Rest 60sec between intervals then,

2x400m hold within 2-3sec, Rest 60sec between intervals.

Rest 3min

Sprint 5sec on, 30 sec off, Complete 600m in this rep scheme. Extra steps taken to slow down on each sprint must be walked back to your stopping point during the rest.

Bike: 4x1/4mile hold within 2-3sec Rest 60sec between intervals then,

2x1/2 mile hold within 2-3sec, Rest 60sec between intervals.

Rest 3min

Sprint 5sec on, 30sec off, complete 1mile in this rep scheme, Dead stop and start on the sprints, no rolling starts. Use a gear that will let you accelerate quickly.

C2: 4x250m hold within 2-3sec Rest 60sec between intervals then,

2x500m hold within 2-3sec Rest 60sec between intervals

Rest 2min

Sprint 5sec on, 30sec off, complete 1000m in this rep scheme. Minus out roll out meters on each sprint for an accurate 1000m.

Steve Walters from South Florida Endurance pulling 530lbs and runs a 5:15 mile. Oh, shiii... You have any idea why that might matter.

The Sodium-Potassium pumps, why is this important to all athletes?

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Sophomore Hallie, accomplished a Track record that is rarely ever seen, or to our knowledge, has ever been accomplished before. Read more.

Sleep Wrong and you'll feel the bad fat

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Choose One of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

CrossFit Endurance Cert, RedPoint CrossFit, Fayetteville NC

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compare to:100208

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

Maximal Effort Required!

Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag, 1st 250m, with pull paddles, 2nd, without paddles.

Bike: 1 mile Hill climb, Remain out of the Saddle for the entire climb,Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%. First 1/2mile, Run backwards,2nd 1/2 mile Run Forward.

C2: 2000m, Damper setting between 5-8, Turn hands under, Palms up.

Beach WOD partner carries. AT02 Endurance putting the "moving a large load, long distances quickly" to the test.

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Choose ONE of The Following Sports:

"Sprint efforts but be Consistent, your times will be used in the upcoming weeks".

Swim: 8x50m/y, hold within 2-3 sec or Foul. Rest 90sec between Intervals

Bike: 8x1/4mile, hold within 2-3 sec or Foul. Rest 90sec between Intervals

Run: 8x200m, hold within 2-3 sec or Foul. Rest 90sec between Intervals

C2: 8x250m, hold within 2-3 sec or Foul. Rest 90sec between Intervals

Foul= Bottom of lunge Isometric holds 90sec Right leg, 90sec Left leg, back knee hovers just above the ground!

It's what you have on the inside that counts, but the outer shell helps too.

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                        FxCK Your Program

                   Available at the AI Online store.

Spy Cameras won't make us safer

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Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3x7 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 7 min rounds.

The Post Oak Lodge Trail race, 10k to 50k. This is the 10k group from CrossFit Tulsa, first trail race for all of them and all, are hungry for more.

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compare to:100111

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

First week of March at CrossFit NWT, some of you would kill to wear shorts right now let alone having a tan.

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compare to:100130

Choose ONE of the Following Sports:

Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.

Bike: 12x 20sec  Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.

Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints

C2: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"

Head to head Tabata Rows, makes the suffering a little less, or more painful, Just depends on how you look at it. Steve's Club. Photo. Rosemary MacKintosh.

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 CrossFit Endurance Cert. Diablo CrossFit.

No news is good news on Antidoping testing at the Olympics

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