Author Archive

CFE workout, Tuesday, March 21, 2015

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Skills and drills-

Stable arm drill

Group exaggerated foot pull

Partner band drill

Crossfit suspenders

3-legged cadence running

then…

Strength and Conditioning WOD (a.k.a. recovery wod)

3 x 15 kb

3 x 15 pull ups

3 x 15 ghd

3 x 15 hip extension

 

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Trident CFE week 4

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Day 1-
Do 3 drills of your choice
Then
2×800 rest as long as it takes you to run 800 m (rest :work is 1:1)
4x400m (rest :work is 1:1)
6x200m (rest:work is 1:1)

Day 2-
Do 3 drills of your choice
Then
5k time trial

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Trident CFE, Tuesday, April 14

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Skill focus- strengthening feet to make us more efficient at pulling

Jump rope drills 30 sec both feet, 30 sec single feet x 2; 10 both feet, 10 left, 10 right x 2

Pulling from box drills

WOD-

1×8 min erg, 3 min recovery

1×3 min erg, 2 min recovery

2×1 min erg, 1 min recovery

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Trident CFE Week 3 Programming Homework

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Mechanics

Day 1-Ladder sprint:  100 m sprint, 100 m recovery, 200 m sprint, 200 m recovery, 300 m sprint, 300 m recovery, 400 m sprint, 400 m recovery

repeat 1 more time

Day 2-  4 x 800 m  with 2 minutes walk recovery btw each rep

Consistency
Day 1- Ladder sprint:  100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
repeat 1 more time
Day 2- 5 x 800 m with ...
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Tuesday, April 7, 2015

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GRAVITY IS YOUR GAS PEDAL.

  • CFE Warm up
  • Falling Drills!
  • Crossfit Treadmill, 90 bpm, 94 bpm, 114 bpm
  • WOD
    • 200 m run, 10 p/u, 40 air squats
    • 400 m run, 10 p/u, 30 “
    • 600 m run, 10 p/u, 20 “
    • 800 m run, 10 p/u, 10 “
    • 600 m run, 10 p/u, 20 “
    • 400 m run, 10 p/u, 30 “
    • 200 m run, 10 p/u, 40 “
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Trident CFE Week 2 Programming

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Mechanics
Day 1-3x 1k interval; start each interval at 6-7 minute mark (so if it takes you 5 minutes to complete a 1000/1k interval then you have 1-2 minutes of rest.)
Day 2- 3 miles @ 92 cadence

Consistency
Day 1-4 x 1k interval; start each interval at 6 minutes mark
Day 2-4 miles @92 cadence

Intensity
Day 1-5 x 1k interval; start each interval at 6 minute mark
Day 2- 3 miles@94 cadence; recover 3 minutes; 3 miles @94 cadence

 

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Trident CFE Programming Week 1

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Mechanics (5k)

Day 1- run 3 minutes @90 cadence, rest 1 minute, run 2 minutes @ 92 cadence, rest 1 minute, run 1 minute @94 cadence (repeat sequence 1 more time)
Day 2- EMOM 10 minutes sprint 50 meters as fast as possible, jog easy back to start

Consistency (10k, 10 miler)
Day 1- run 3 minutes @90 cadence, rest 1 minute, run 2 minutes @ 92 cadence, rest 1 minute, run 1 minute @94 cadence (repeat sequence 2 more times)
Day ...

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Trident CFE Programming-week 1

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This week’s programming

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Trident CrossFit Endurance, Tuesday, March 31, 2015

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Skills and Drills

Ball of Foot hops (5 in place, 3 moving forward x 3) 25 meters

Wall Pulls 4x 10 each leg

Back to Wall Pulls 4 x 10 each leg

Exaggerated Foot Pulls 2 x5, 1 x 10 each leg over 25 meters

WOD-Jerry Baby

800 meter run

1 k row

800 meter run

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The CrossFit Endurance Method and Structure

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CFE is a strength and conditioning program designed to help you improve your cardiorespiratory endurance, improve your run times, keep you injury free, and help you PR your next race.  We focus on the skill of running first, then maintaining that skill under intensity before adding volume.

Each week you will be asked to complete 3 running workouts in addition to your regular CrossFit training.  One of these workouts we will complete when we meet on Tuesdays at 6:30 p.m.

Hope to ...

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Friday, December 12, 2014

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Snatch skill work

14 min AMRAP
10 DB snatch 55, 35
10 Slam Balls
10 Stepback lunge
1 rope climb

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Thursday, December 11, 2014

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Benchpress

8, 6, 6 @65%, 70%, 75%

Cash-in 200 m heavy kb suitcase

21-15-9

Heavy kb swings

Goblet squats

Cash-out 200 m heavy kb suitcase

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Wednesday, December 10, 2014

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Backsquat
10, 8, 8 @65%, 70%, 75%

200 m run or 250 row
40 wb 20/14#
200 m run or 250 row
30 wb
200 m run or 250 row
20 wb
200 m run or 250 row
10 wb

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Tuesday, December 9, 2014

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WOD #1

10 minute Erg intervals

30 sec sprint, 30 paddle

rest 2 minutes

WOD #2

10, 9, 8, …1 Toes to Bar

1, 2, 3, …10 Box Jumps 24″/20″

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Monday, December 8, 2014

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20 min EMOM
6-OHS #135, #95
6-over the bar burpees

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