CrossFit Endurance

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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Thinking about CrossFit Endurance? Read this.

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cfe-logo copy

TJ Murphy is a veteran marathon runner, triathlete, former editorial director of a number of fitness magazines and a NYT best selling author.

He tried CrossFit Endurance “with the attitude that I would do it 100% so that I could test it in a valid way and prove that it was wrong for me. A month later and I was ticked off at myself ...

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CrossFit Endurance Starts March 31!

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M_8835

Coach Em will get you running the right way!

The next CF Endurance cycle kicks off Tuesday, March 31st with Coach Em Porterfield! The course runs 8 weeks on Tuesday nights at 6:30pm and is open to athletes of all levels.

CF Endurance will improve any athlete’s fitness and endurance sport potential by eliminating unnecessary volume in training while increasing intensity and using proper technique. Program will include:

  • 8 CrossFit endurance classes- ...
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Trident CFE Oct 19-26 (MCM runners too)

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Tuesday is our last class for the 8week session. Next session will probably start after thanksgiving and before Christmas. Stay tuned.

For the MCM runners: this week can sometimes be a challenge. The week before a marathon needs to have some taper ….yes CrossFit athletes need to taper too.
This week do 2 CrossFit workouts…go hard! Running this week: today go for 8-10 miles easy;tomorrow choose one of the speed workouts to do below; Thursday go for 3-4 mile run and ...

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Trident cfe Oct 12-17 Programming

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day 1-
6×400 m , 6o sec rest in btw

Day 2-
1×15 min, recover 8 min
1×8 min, recover 3 min
1×3 min, recover 2 min
2×1 min n, recover 1 min

Day 3-
10×30 sec hill repeaters recover 1 min before descending
1 min recovery at bottom ready for next repeat.

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Trident CFE programming 10/6-10/12

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Day 1-
Fartlek run(don’t be tempted to go faster on the shorter periods)
1 minutes run @ 5k pace, 1 minute jog
2 minutes run@ 5k pace, 2 minute jog
3 minutes run @5k pace, 3 min jog
4 minutes run @5 k pace, 4 min jog
3 ” “
2. ” “
1. “

Day 2- 5 k test
Warm up easy jog for 20-30 minutes. Last 5 minutes of warm up, practice picking up your speed by increasing fall ...

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Trident CFE Tuesday WOD

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Wod #1

Erg pyramid

1 to 15 to 1; 3 light strokes in btw.

Wod #2

Push Press 5 – 3 – 5- 3
OHS 5 – 3 – 5 – 3

superset Box Jump 4 x 10@ 24″ after each OHS set

Finisher

Hollow rock 4 x :30 rest :10
Superman 4 x :30 Rest :10

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Trident CFE week 5

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Day 1-
10 minutes of 3 drills
10×150 m with 150 m walk/jog recovery
5×300 with 100 m jog recovery

Day 2-
12 k run @ 90-92 cadence

Day 3-(optional)
Tabata run
8 intervals of 20 seconds max effort; 10 seconds of rest
2 mile recovery jog

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