ATO2 Endurance Blog

Temp TT Day 2 Week 4

Sun, 26 Jun 2011 03:52:00 GMT

WOD

Endurance:

Choose ONE of the following sports:

Swim (SS Sun, 3S OFF): 1000m @ 85% of 800m TT Pace

Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT Pace

Run: (SS Sun, 3S Sun): 10k TT

Post sport/time to comments.

Follow the crossfitendurance.com WOD's this week starting with 6/26/2011. When I return from out of town, we will be posting again.

Tempo TT Day 1 Week 4

Sat, 25 Jun 2011 09:50:00 GMT

WOD

CrossFit: OFF or

5:00 AMRAP:

5 Squat Clean & Jerk 135/95

10 Ring Dips

Rest 3:00

5:00 AMRAP:

10 Deadlifts 135/95

10 Double Unders

Post rounds to comments.

Endurance:

3+ Hours Before CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S OFF): 1000m @ 85% of 800m TT Pace

Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT Pace

Run: (SS Sun, 3S Sun): 10k TT

Post sport/time to comments.

Short Intervals Day 2 Week 4

Fri, 24 Jun 2011 10:11:00 GMT

WOD

Strength:

DE: Press

5 – 10 minutes rest

CrossFit:

As many rounds as possible in 15:00 of:

3 15′ Rope Climbs

10 KB Swings 2/1.5 pood

20 Push ups

Post rounds to comments.

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds

Bike (SS Thur, 3S Sat or T/TT ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (SS Thur, 3S Sun or T/TT ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds

Post sport/times to comments.

Short Intervals Day 1 Week 4

Thu, 23 Jun 2011 10:11:00 GMT

CrossFit: OFF

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds

Bike (SS Thur, 3S Sat or T/TT ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (SS Thur, 3S Sun or T/TT ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds

Post sport/times to comments.

Mid Week 4

Wed, 22 Jun 2011 09:42:00 GMT

WOD

Strength:

DE: Box Squats

5-10 minutes rest

CrossFit:

As many rounds as possible in 20:00 of:

9 Pull ups

12 Push Press 95/65

50m Farmer’s Walk 1.5/1.0 pood

Post rounds to comments

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 2 – 4 x 400 m/y TT, rest 3:00

Bike (SS Tue, 3S Wed): 3 – 6 x 4:00, spin/rest 4:00 hold avg. watts/distance of last week’s 4:00 TTs or better

Run (SS Tue, 3S Tue): 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds

Post sport/times to comments

Long Intervals Day 2 Week 4

Tue, 21 Jun 2011 01:57:00 GMT

WOD

CrossFit:

4 rounds each for time of:

3 Power Cleans 185/125

10 Burpees

Rest 4:30 between rounds

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 2 – 4 x 400 m/y TT, rest 3:00

Bike (SS Tue, 3S Wed): 3 – 6 x 4:00, spin/rest 4:00, hold avg. watts/distance of last week’s 4:00 TTs or better

Run (SS Tue, 3S Tue): 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds

Long Intervals Day 1 Week 4

Mon, 20 Jun 2011 09:45:00 GMT

WOD

Strength:

ME: Floor Press

5-10 minutes rest

CrossFit:

9-6-3 for time of:

Push Jerk 185/125

Dead Hang Pull ups

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 2 – 4 x 400 m/y TT, rest 3:00

Bike (SS Tue, 3S Wed): 3 – 6 x 4:00, spin/rest 4:00, hold avg. watts/distance of last week’s 4:00 TTs or better

Run (SS Tue, 3S Tue): 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds

Tempo/TT Day 2 Week 3

Sun, 19 Jun 2011 11:28:00 GMT

CrossFit: OFF

Endurance:

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat): 800 m/y TT

Bike (SS Sun, 3S OFF): 12M TT

Run (SS Sun, 3S Sun): 5M @ 85% of 5k TT Pace

Tempo/TT Day 1 Week 3

Sat, 18 Jun 2011 11:48:00 GMT

WOD

CrossFit:

OFF or 5 rounds for time of:

5 Deadlifts 275/185

15 Double Unders

Endurance:

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat): 800 m/y TT

Bike (SS Sun, 3S OFF): 12M TT

Run (SS Sun, 3S Sun): 5M @ 85% of 5k TT Pace

Long Intervals Day 2 Week 3

Fri, 17 Jun 2011 10:27:00 GMT

WOD

Strength:

ME: Front Squat (Wide Stance)

5-10 minutes rest

CrossFit:

10:00 AMRAP:

10 GHD Sit-ups

10 Goblet Squats 2 pood/1.5 pood

15 Toes-to-Bar (T2B)

Endurance:

3+ hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Thurs, 3S Sat or T/TT): 8 – 12 x 100m/y on 2:00

Bike (SS Thurs, 3S Fri): 3 – 6 x 4:00 TT, spin/rest 4:00

Run (SS Thurs, 3S Sun or T/TT): 3 – 6 x 800m, rest 2:30

Maintain within 3-5 seconds for Swim/Run

Long Intervals Day 1 Week 3

Thu, 16 Jun 2011 10:20:00 GMT

WOD

CrossFit:

OFF or 10:00 Gymnastics Skill Work

Endurance:

3+ hours Before or After CFE Strength & Conditioning WODOR Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thurs, 3S Sat or T/TT): 8 – 12 x 100m/y on 2:00

Bike (SS Thurs, 3S Fri): 3 – 6 x 4:00 TT, spin/rest 4:00

Run (SS Thurs, 3S Sun or T/TT): 3 – 6 x 800m, rest 2:30

Maintain splits within 3-5 seconds on Swim/Run

Mid Week 3

Wed, 15 Jun 2011 09:35:00 GMT

WOD

Strength:

DE: Barbell Rows

5-10 minutes rest

CrossFit:

4 rounds for time of:

9 Lateral Burpees

15 Box Jumps 24″/20″

Row 500m

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 10 x 75m/y on 1:30

Bike (SS Tue, 3S Wed): 6 x 1M, 2:00 spin/rest

Run (SS Tue, 3S Tue): 6-12 x 200m, 90 seconds rest

Maintain splits within 3-5 seconds

Short Intervals Day 2 Week 3

Tue, 14 Jun 2011 09:41:00 GMT

WOD

CrossFit:

As many rounds as possible in 8:00 of:

7 Back Squats (225/150)

7 Chest-to-Bar Pull ups (C2B)

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 10 x 75m/y on 1:30

Bike (SS Tue, 3S Wed): 6 x 1M, 2:00 spin/rest

Run (SS Tue, 3S Tue): 6-12 x 200m, 90 seconds rest

Short Intervals Day 1 Week 3

Mon, 13 Jun 2011 09:42:00 GMT

WOD

Strength:

DE: Sumo Deadlift

5-10 minutes rest

____________________________________________________

CrossFit:

5 rounds for time of:

5 Clean and Jerk 155/105

15 KB Swings 1.5 pood/1.0 pood

25 Push ups

____________________________________________________

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WODOR Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 10 x 75m/y on 1:30

Bike (SS Tue, 3S Wed): 6 x 1M, 2:00 spin/rest

Run (SS Tue, 3S Tue): 6-12 x 200m, 90 seconds rest

Tempo Day 2 Week 2

Sun, 12 Jun 2011 13:00:00 GMT

WOD

Endurance WOD:

Choose ONE of the Following Sports:

Swim: 800 @ 90% of 500m pace (SS Sun, 3S Off)

Bike: 15M @ 90% of 10M TT pace (SS Sun, 3S Sun)

Run: 5k @ 85% of 5k TT pace (SS Sun, 3S Sat)