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
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Temp TT Day 2 Week 4
Sunday, June 26, 2011WOD
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.
Posted by: Darin Deaton
Tempo TT Day 1 Week 4
Saturday, June 25, 2011WOD
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.
Posted by: Darin Deaton
Short Intervals Day 2 Week 4
Friday, June 24, 2011WOD
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.
Posted by: Darin Deaton
Short Intervals Day 1 Week 4
Thursday, June 23, 2011CrossFit: 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.
Posted by: Darin Deaton
Mid Week 4
Wednesday, June 22, 2011WOD
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
Posted by: Darin Deaton
Long Intervals Day 2 Week 4
Tuesday, June 21, 2011WOD
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
Posted by: Darin Deaton
Long Intervals Day 1 Week 4
Monday, June 20, 2011WOD
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
Posted by: Darin Deaton
Tempo/TT Day 2 Week 3
Sunday, June 19, 2011Posted by: Darin Deaton
Tempo/TT Day 1 Week 3
Saturday, June 18, 2011WOD
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
Posted by: Darin Deaton
Long Intervals Day 2 Week 3
Friday, June 17, 2011WOD
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
Posted by: Darin Deaton
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