CrossFit Endurance

Trident CFE Week 7 Programming

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Day 1
Complete 3 running drills:
stable arm 3x 20 m
carioca 3 x 20 (face each direction)
wall drills 3x 20 each leg (face wall)
then…
4 x 90 sec repeats at 102 cadence with 2 min rest in between repeat.
do 1 drill of your choice between
1 x 6 minutes @ 94 cadence

Day 2-
Complete 3 running drills:
wall drill 3 x20 (back to wall)
ball of foot hops (3 x 20 m; 5 in place…5 forward)
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Trident CFE WOD, Cinco de Mayo

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Skills and drills:

Med ball donkey kicks

Med ball toss w/change of foot

Fast foot work ladders

WOD:

The 20’s

3 rounds

20 second row sprint, 60 sec row recovery

20 second row sprint, 50 sec row recovery

20 second row sprint, 40 sec row recovery

20 second row sprint, 30 sec row recovery

20 second row sprint, 20 sec row recovery

20 second row sprint, 10 sec row recovery (go back to top and repeat)

 

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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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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 for ...

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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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