Friday, May 18, 2012
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STRENGTH:

ME: Box Squat

Post loads and reps to comments. Rest 5-10 minutes then perform CFE S&C WOD.

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 8:00 of:

2 Rope Climbs, 15′

10 Back Squats, 185/135 pounds

Post rounds to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 5-7 x 200m TT, work:rest 1:2

Bike (THU): 4 x 5k, spin/rest 1:00, hold splits within 3-5 seconds

Run (THU): 3 x 1200m, rest 3:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds

Ruck (THU): 3 x 1200m with 30# ruck or vest, rest 2:00, hold splits within 3-5 seconds

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 4 x 200m TT, work:rest 1:2

Bike (SUN or TT): 5 x 2M, spin/rest 90 seconds, hold splits within 3-5 seconds

Run (FRI): 3 x 800m, rest 2:00, hold splits within 3-5 seconds

Post sport and times to comments.

Thursday, May 17, 2012
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CFE STRENGTH & CONDITIONING WOD: Rest Day

ENDURANCE WOD:

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 5-7 x 200m TT, work:rest 1:2

Bike (THU): 4 x 5k, spin/rest 1:00, hold splits within 3-5 seconds

Run (THU): 3 x 1200m, rest 3:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds

Ruck (THU): 3 x 1200m with 30# ruck or vest, rest 2:00, hold splits within 3-5 seconds

Post sport and distances/times to comments.

Multi-Sport (3S)

THU is a full 3S Rest Day.

Choose ONE of the following sports:

Swim (SAT or Tempo): 4 x 200m TT, work:rest 1:2

Bike (SUN or TT): 5 x 2M, spin/rest 90 seconds, hold splits within 3-5 seconds

Run (FRI): 3 x 800m, rest 2:00, hold splits within 3-5 seconds

Congratulations to Jeremy Kinnick, coached by Brian MacKenzie and Doug Katona, on returning to the CrossFit Games

Wednesday, May 16, 2012
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STRENGTH:

DE: Push ups 12 sets of 2-3 reps with accommodating resistance (bands or chains) on 0:30

Post resistance loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

"Lynne"

Five rounds for max reps of:

Bench Press @ body weight

Pull-ups

Rest as needed between rounds. This is not a timed workout.

Post load for bench press and reps for both exercises to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Ruck (TUE): 3 x (100m + 200m + 400m) with 20 pound ruck or vest (also known as "Heavy Short Tosh")

Each distance within a set should be performed as hard as possible.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

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

Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1

Post sport and distances/times to comments.

Whiteboard Wednesday

CFE STRENGTH & CONDITIONING WOD:

Every 30 seconds for 6:00 complete:

1 Squat Snatch @ 65% of 1RM

then

Three rounds for time of:

9 Ring Dips

12 Front Squats, 135/95 pounds

Post load for Snatch and time for couplet to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Ruck (TUE): 3 x (100m + 200m + 400m) with 20 pound ruck or vest (also known as "Heavy Short Tosh")

Each distance within a set should be performed as hard as possible.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

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

Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1

Post sport and distances/times to comments.

Guy Petruzzelli, Greenswell Duathlon

Monday, May 14, 2012
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STRENGTH:

DE: Good Morning 8 sets of 3 reps @ 70% of 1RM on 1:00

Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 15:00 of:

Row 500m

12 Goblet Squats, 1.5/1 pood

15 Toes-to-Bar

Post rounds to comments. Sub for 500m row is 400m run. SDHP is not a suitable movement substitution for this workout.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Ruck (TUE): 3 x (100m + 200m + 400m) with 20 pound ruck or vest (also known as "Heavy Short Tosh")

Each distance within a set should be performed as hard as possible.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

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

Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1

Post sport and distances/times to comments.

CrossFit Endurance Seminar, , Chicago, IL

Sunday, May 13, 2012
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CFE STRENGTH & CONDITIONING WOD: Rest Day

ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SUN): 30 Minute TT

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 5 Mile TT with 45# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 30 minutes @ 90% Effort

Run (SUN): 8M TT

Post sport and time or distance 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.

Congratulations to CFE athlete Bryan Diaz on qualifying for the 2012 CrossFit Games

Saturday, May 12, 2012
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CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

10 GHD Sit-ups

15 Hand-release Push-ups

50 Double Unders

Post time to comments.

ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD or Perform on CFE S&C WOD Rest Day.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SUN): 30 Minute TT

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 5 Mile TT with 45# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 30 minutes @ 90% Effort

Run (SUN): 8M TT

Post sport and time or distance 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.

Geoff Lynn

Friday, May 11, 2012
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STRENGTH:

ME: Push Press

Post loads and reps to comments. Rest 5-10 minutes then perform CFE S&C WOD.

CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

5 Push Jerks, 185/135 pounds

10 Burpees

Each round should be MAX EFFORT. Rest 1:30 between rounds. Post time to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 15 x (50m @ 90%, 25m Easy), (if more rest is needed, then take it after 25m Easy)

Bike (THU): 8 x 1/4M TT, work:rest 1:3

Run (THU): 4 x 600m TT, work:rest 1:3

C2 Row (THU): 4 x 750m TT, work:rest 1:3

Ruck (THU): 10 x 400m @ fastest possible pace (not a ruck-run) with 25# ruck or vest, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 15 x (25m TT, 50m Easy)

Bike (SAT or Tempo): 8 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds

Run (SUN or Time Trial): 8 x 200m, rest 1:00, hold splits within 2-3 seconds

Post sport and times to comments.

UnScared Sports Show

Thursday, May 10, 2012
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CFE STRENGTH & CONDITIONING WOD: Rest Day

ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 15 x (50m @ 90%, 25m Easy), (if more rest is needed, then take it after finishing 25m Easy)

Bike (THU): 8 x 1/4M TT, work:rest 1:3

Run (THU): 4 x 600m TT, work:rest 1:3

C2 Row (THU): 4 x 750m TT, work:rest 1:3

Ruck (THU): 10 x 400m @ fastest possible pace (not a ruck-run) with 25# ruck or vest, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

THU is a full 3S REST DAY.

Choose ONE of the following sports:

Swim (FRI): 15 x (25m TT, 50m Easy)

Bike (SAT or Tempo): 8 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds

Run (SUN or Time Trial): 8 x 200m, rest 1:00, hold splits within 2-3 seconds

Post sport and times to comments.

athletes Brian Thompson, Erin Moody, and Nate Helming celebrating their win at the Wildflower Triathlon

Wednesday, May 09, 2012
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STRENGTH:

ME: Good Morning (Wide Stance)

Post loads and reps to comments. 5-10 minutes rest then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

"Elizabeth"

21-15-9 reps for time of:

Clean, 135/95 pounds

Ring Dips

Post time to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds

Bike (TUE): 4 x 5k, spin/rest 3:00, hold all 5k splits within 3-5 seconds

Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

Row (TUE): 3 x 1500m, rest 5:00, hold all 1500m splits within 3-5 seconds

Ruck (TUE): 3 x 1M with 45# ruck or vest with 3:00 rest @ fastest possible pace

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 100m on 2:30, hold all 100m splits within 3-5 seconds

Bike (WED): 4 x 5k TT, work:rest 1:2

Run (TUE): 4 x 800m TT, work:rest 1:2

Post sport and times to comments.

Whiteboard Wednesday