My work schedule is too much to keep the posts coming right now.... so I am going to follow the usual format from the CrossFit Endurance Homepage. I am still available for questions.
Happy Training!
11.4.13
2.4.13
3 Apr 13: CF
CF WOD:
"Randy"
For Time:
75 - Power Snatchs (75/55)
FOCUS ON FORM!!!
Post time to comments.
"Randy"
For Time:
75 - Power Snatchs (75/55)
FOCUS ON FORM!!!
Post time to comments.
1.4.13
2 Apr 13: STR + CFE
STRENGTH:
DE: Box Squat 10x2 on :45 @ 65% 1RM
Post load to comments. Recover 5:00 - 10:00 then perform CFE Wod
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Bike (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Run (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Row (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Ruck (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on 55-75# Ruck/Boots/Utes
Post sport, times, and number of intervals to comments.
DE: Box Squat 10x2 on :45 @ 65% 1RM
Post load to comments. Recover 5:00 - 10:00 then perform CFE Wod
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Bike (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Run (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Row (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Ruck (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on 55-75# Ruck/Boots/Utes
Post sport, times, and number of intervals to comments.
31.3.13
1 Apr 13: CF
CF WOD:
For Time:
San Francisco Crippler
30 - Back Squats (BW)
Row 1k
Post time to comments.
For Time:
San Francisco Crippler
30 - Back Squats (BW)
Row 1k
Post time to comments.
30.3.13
31 Mar 13: CFE + AR
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Choose ONE of the following sports:
Swim (SUN): 1000m @ 90% 800m TT pace
Bike (SUN): 15M TT
Run (SUN): 5M TT
Row (SUN): 10k @ 85% 5k TT pace
Ruck (SUN): 10k @ 85% 5k TT pace
Post sport and time to comments.
STRENGTH & 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.
Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Choose ONE of the following sports:
Swim (SUN): 1000m @ 90% 800m TT pace
Bike (SUN): 15M TT
Run (SUN): 5M TT
Row (SUN): 10k @ 85% 5k TT pace
Ruck (SUN): 10k @ 85% 5k TT pace
Post sport and time to comments.
STRENGTH & 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.
29.3.13
28.3.13
29 Mar 13: STR + CF
STRENGTH:
DE: Power Clean 10x2 on :45 @ 65% 1RM
Post load to comments. Recover 5:00 - 10:00 then perform CF Wod
CF WOD:
For Time:
Row 2k
Post time to comments.
or
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Post score to comments
DE: Power Clean 10x2 on :45 @ 65% 1RM
Post load to comments. Recover 5:00 - 10:00 then perform CF Wod
CF WOD:
For Time:
Row 2k
Post time to comments.
or
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Post score to comments
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