Author Archive

Tuesday Week 8 CFE WOD

Posted by:

 

Skills and drills-cfe suspenders; staying connected and aligned

Erg-one rep max wattage on erg.

3 rds

1 min max watts on erg

rest 30 seconds

1 min to run 200 m (remainder of time is also rest)

Rest 30 seconds

1 min max rep ground to overhead 95/65

bonus:

16 rounds of 1 box jump every 10 seconds

Continue Reading - >
0

Week 8 Trident CFE Homework

Posted by:

Day 1-
Complete 3 drills of your choice
2-3 x 2 mile @94-96 cadence; recover 2 minutes between each

Day 2-
Warm-up 1 mile easy.
5 x 200 m repeats (as fast as possible); recover 30-60 seconds
5 x 400 m repeats (as fast as possible); recover 60-90 seconds

 

Continue Reading - >
0

Tuesday, July 29 CFE Wod

Posted by:

100 m walking lung

50 ab mat sit ups

40 step ups 20″

20 kte

10 broad jumps

3 min rest then

4-2-1 erg interval

4 min fast; 2 min recovery paddle (embedded drill progression)

2 min fast; 1 min recovery paddle

1 min fast; 30 sec recovery paddle

2 min fast; 1 minute recovery paddle

4 min fast…DONE

Continue Reading - >
0

Week 7 Trident CFE Homework

Posted by:

Day 1:  Long Interval

2 x (1 m, 1200 m, 800 m)  Recover at least 4 minutes between each interval.

Day 2:  Tempo run

60 minutes @85% 5k pace

 

Continue Reading - >
0

July 22, 2014 CFE WOD

Posted by:

Skill focus: pulling low and high; team cadence

WOD-Angry Helena

3 rounds

200 m run with jumprope

21 pull ups

15 kb swings

15 box jumps

50 m prowler push

Continue Reading - >
0

July 21-27 CFE homework

Posted by:

Day 1-
Choose 3 drills to practice
3-4 x 1000 m with 3 minutes rest in btw. Each 1000 m piece you should pick up your speed at each minute of work so that gradually you close to 95% max speed

Day 2-
Warm up with 3 drills
8 x :20s on, :10s off, if possible use treadmill set at elevation grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.

Continue Reading - >
0

CrossFit Endurance – July 15, 2014

Posted by:

4 rounds on erg
5 minutes at 2:15/500 m pace
1 minute at sub 2:00/500 m pace
Then
5 rounds
5 OHS
5 lateral burpees
5 barbell rollouts

Continue Reading - >
0

Friday, July 11, 2014

Posted by:

20 minute partner AMRAP

100 m walking lunge (pacesetter)

20 double unders

15 weighted abmat sit-ups

10 supine ring row

5 ring dips

 

Continue Reading - >
0

Thursday, July 10th

Posted by:

1 mile run tt
And
then
21-15-9-6-3
Hang cleans
Kb swings
T2b

Continue Reading - >
0

Wednesday, July 9th

Posted by:

Drink More Water!

 

Snatch Skill Work
Find 1 rm power snatch

10 min amrap
10 slam balls
12 burpees

Continue Reading - >
0

Tuesday, July 8, 2014

Posted by:

DRINK WATER!!!

Strength:  Backsquat

8@70, 6@75, 6@80

 

For time:

40 wb

200 m run/row

10 double unders

30 wb

200 m run/row

20 double ...

Continue Reading - >
0

Monday, July 7th, 2014

Posted by:

Tabata Dumbbells: 20 sec of work/10 sec rest for 8 rounds

1 arm db snatch ( alternating arms)
Db push press
Db squat
Knees to elbow

Continue Reading - >
0

Thursday, July 3rd, 2014

Posted by:

150 Thrusters for time with a partner

1 partner works while the other partner runs 200m

Continue Reading - >
0

Wednesday, July 2, 2014

Posted by:

Clean Skill Work

Find 1 rep max power or squat clean

Then

Rowing ladder

Continue Reading - >
0

Tuesday, July 1, 2014

Posted by:

GO USA!  Wear your Red, White and Blue!

Strength: Bench
8@70, 6@75, 6@80, Failure@40

10 min AMRAP
1 rope climb
10 Single Arm kb
20 abmat situps

(add 5 abmat situps each progressive round)

 

Continue Reading - >
0
Page 1 of 4 1234