CrossFit Endurance

CrossFit Endurance Starts March 31!

Posted by:

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- ...
Continue Reading - >
0

Trident CFE Oct 19-26 (MCM runners too)

Posted by:

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 ...

Continue Reading - >
0

Trident cfe Oct 12-17 Programming

Posted by:

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.

Continue Reading - >
0

Trident CFE programming 10/6-10/12

Posted by:

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 ...

Continue Reading - >
0

Trident CFE Tuesday WOD

Posted by:

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

Continue Reading - >
0

Trident CFE week 5

Posted by:

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

Continue Reading - >
0

Tuesday Trident CFE wod

Posted by:

Skills:  FOOT STRENGTH

plyometric drills jumping barefoot!

 

wod:

for time

15 ghd

15 pull ups

15 kb swing (heavy)

15 kb goblet squats (heavy)

200 m sprint

repeat above 4 movements then 400 m sprint

repeat above 4 movements then 600 m sprint

repeat above 4 movements then 800 m sprint

Continue Reading - >
0

Pose Method of Running Glossary of Terms

Posted by:

Source Posetech Website:

SHORT POSE RUNNING CONCEPTS

POSE Stance – Dr.Romanov’s discovery and contribution to the sport of running, this is the most important position in running from which all movement is generated. Also referred to as an “S-spring STANCE” – keeping the runner’s body perfectly balanced on one leg, with weight above the forefoot and knee bent, making the body compact and loaded with elastic energy. [Continue Reading - >

0

Trident CFE Week 4 Programming/Homework

Posted by:

Day 1-
3 rds
Run 400 m
Sprint 100 m
Recovery Run 300 m
Sprint 200 m
Recovery Run 200 m
Sprint 300 m
Recovery Run 100 m
Sprint 400 m

Day 2-
Complete 15 minutes of drills of your choice
Run 45 minutes @ 92 cadence

Continue Reading - >
0

Trident CFE- Sept 16

Posted by:

Skills and drills:

Run with PVC overhead, active shoulder, connected; Run with PVC behind back touching head, thoracic spine, and butt bone.  Keep PVC perpendicular to sky.   Individual exaggerated foot pulls.  TEAM exaggerated foot pulls

Strength:  Deadlift (bar warm-up; then add #s @ 10, 8, 6, 6)

WOD:  24 min pyramid

4 min row hard tempo

5 deadlifts (225/155 rx) then rest for remainder of 2 min

5 min row hard tempo

5 deadlifts….rest remainder of 2 min

6 min row ...

Continue Reading - >
0

Week 3 Endurance Programming and Homework (Sept 15-20)

Posted by:

Day 1-

Drills-

Fast Carioca 3 x 40 m

Stable arm drill 3 x 40 m (hold arms in front while running in pose…release arms after 20 m)

Cop drill (elbows behind back; proud chest) 3 x 40 m (hold position while running in pose…release arms and continue to run)

 

10 k time trial (send scores)

***Remember to vary the surface that you run on.

 

Day 2-

Fast Carioca 3 x 40 m

Stable arm drill 3 x 40 m (hold arms in front while running in pose…release arms ...

Continue Reading - >
0

Week 2 CFE Programming Homework

Posted by:

Day 1-
Drills:
Practice pose position by pulling 3×20 each leg.
Three hop drill x 3 (20 m of hops then remember to run it out for 20 m after)
Exaggerated foot pulls 3×10 each leg (then run 20 m after)

8 x 200 m  max effort with 1 minute rest in between.  Stay within 10 second deviation.

Day 2-

Drills:
Fast Carioca for 40 m x 5

Exaggerated foot pulls  3x 10 each leg (then for 20 m)

10 x 100 m EMOM

(sprint 100 ...

Continue Reading - >
0

Week 1 Trident CFE-Homework Programming

Posted by:

Day 1-

Practice pose position by pulling 3×20 each leg.

Three hop drill x 3 (20 m of hops then remember to run it out for 20 m after)

Exaggerated foot pulls 3×10 each leg (then run 20 m after)

2x 800 m (fast!) with 1 min easy jog in between

rest 1 min easy jog

4x 400 m (really fast) with 1 min easy jog  in between

Day 2

Practice same drills above in sequence

Run 45 minutes @80-85% of 2mile Time Trial Pace.

Continue Reading - >
0

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
Page 1 of 2 12