Intervals

WOD

2-3 hours after completing the CFFTW or Main Site WOD

Choose ONE of the Following Sports:

Swim: 10 x 30sec all out Efforts using pull paddles and float buoy... 2 min recovery between sprints.

Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"

Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints

C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.

"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"

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Tabata Intervals

WOD

2-3 hours after completing CFFTW WOD or Main Site WOD;

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10x8

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Not sure the towels are part of the ATO2 Endurance Team uniform!

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Corey commented on 27-Apr-2010 10:00 PM

Interval wod from April 15th. Mountain bike intervals - 1 min on with max effort then 1 min off for 9 rounds. Set bike on highest gearing. You are right Dman, those last few rounds were rough. Felt great when I finished though.

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Intervals

WOD

2-3 hours after completing the CFFTW or Main Site WOD

Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

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Tempo

WOD

2-3 hours after completing CFFTW or Mainsite WOD

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Erin helps out at the Spring 2010 Mud Run!

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Aaron Russell commented on 21-Apr-2010 05:36 PM

not gonna make it to the box today but, I walked up to a 5K bennifiting Crime victims yesterday. I ran a 25min race. I did about 70% the first 2.3 miles(running with a slower buddy) and that last .8miles kicked it at about 95% killer.(couldn't let that old lady that passed us beat me:)

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Intervals

WOD

2-3 hours after completing the CFFTW or Mainsite WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

2x5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery

5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.

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Intervals

WOD

2-3 hours after completing the CFFTW or Mainsite WOD;

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

9x1min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 2 min of max rep push ups.

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Coach D commented on 15-Apr-2010 08:41 PM

CFE 9x1min on/1min off, bike. Killer at the end. Max resistance on trainer and max gearing.

Aaron Russell commented on 15-Apr-2010 09:33 PM

I did a 5k run ran about 75% for the first half and pushed it up to 90% for the last half.

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Tempo-Pace

WOD

2-3 hours after completing the CFFTW or Mainsite WOD

Choose ONE Of The Following Sports

Swim: 20minutes total: at 85% for first 10min then pick it up to 90% on the last 10min

Bike: 90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min

Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min

C2: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min

CrossFit Endurance athlete Kimberly Smith with determination on her mind! Spring Mud Run 2010.

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Terra commented on 13-Apr-2010 07:46 PM

This run sucked for me :( Never got comfortable at any percentage. Last 2m on Peden Rd, so a little slower watching for traffic. Total distance: 4.87m (7:45, 7:56, 8:31, 8:53, 8m pace) Still need to work on running fast - too easy to try to get into a comfort zone at 70%.

Corey commented on 13-Apr-2010 09:48 PM

Modified endurance due to time.....10 mile mountain bike ride. This one had it all.... hills, strong wind, trails (about 1.5 miles of it), and had to come to a complete stop and wait three times to cross busy intersections - 37:10. About a 16.14 pace. Not too disappointed considering the obstacles.

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All Out Efforts

WOD

2-3 hours after completing the CFFTW or mainsite WOD

Swim, Bike Run, C2

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

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Hell's Hills Trail Run

Ready-Set-Go! Happy Trails to you...

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Todd commented on 09-Apr-2010 06:52 AM

I covered this tidbit in my lost race report, but mentioned it to Darin last night and thought it was worth mentioning here. I used to run obscene distances every week. It took a whole lot of time and wore me clean out. But a change in training philosophy and personal responsibilities has led me to the other end of the spectrum. In fact, between the 10 mile race I ran in early March and this race last weekend, the only running I've done has been in WODs and the interval stuff off this site- nothing longer! I had what I considered to be a pretty decent race on little more than CrossFit as R'xd and a bit of CFE. If I'd embraced both whole hog and fueled correctly throughout my training and the day of, who knows what I could have accomplished!

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Wieghted Hill Climb Time Trial

WOD

2-3 hours after completing CFFTW or Mainsite WOD

Choose ONE of The Following Sports:

Maximal Effort Required.

Swim: 500m,  add aT-shirt, parachute or Boots & Utes for drag

Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2: 1500m, Damper setting between 8-10

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