Thursday, 12-22-11:C Long intervals Day 1 Week 8

CFNMB Strength & Conditioning WOD Rest Day
Choose ONE of the following sports:
Lactate Shuttle

Swim (SS Thu, 3S Fri): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SS Thu, 3S Sat or Tempo): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (SS Thu, 3S Sun or TT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Perform each set at just short of maximal effort. Post sport and distances to comments.

Tuesday, 12-20-11: C Short Intervals Day 2 Week 9

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (SS Mon, 3S Mon): 8 x 20:10, use pool or open water

Bike (SS Tue, 3S Tue): 8-16 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SS Wed, 3S Wed): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed

Row (SS Tue): 8 x 20:10, if on C2 use meters or watts

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %.

Tuesday, 12-13-11: C Long Intervals Day 2 Week 8

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose  ONE of the following sports:

Swim (SS Mon, 3S Mon): 6 x (3:00 TT, 3:00 off)

Bike (SS Tue, 3S Tue): 5 x (4:00 TT, 4:00 spin or off)

Run (SS Wed, 3S Wed): 6 x (3:00 TT, 3:00 off)

C2 Row (SS Tue): 6 x (3:00 TT, 3:00 off)

Post sport and distance covered per set to comments.

Monday, 12-12-11:C Long Intervals Day 1 Week 8

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose  ONE of the following sports:

Swim (SS Mon, 3S Mon): 6 x (3:00 TT, 3:00 off)

Bike (SS Tue, 3S Tue): 5 x (4:00 TT, 4:00 spin or off)

Run (SS Wed, 3S Wed): 6 x (3:00 TT, 3:00 off)

C2 Row (SS Tue): 6 x (3:00 TT, 3:00 off)

Post sport and distance covered per set to comments.

Thursday, 12-08-11: C Long Intervals Day 1 Week 7

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

Choose ONE of the following sports:

Swim (SS Thu, 3S Sun or TT): 6-8 x 200m on 3:00 or less, hold splits within 3-5 seconds

Bike (SS Thu, 3S Sat or Tempo): 6-8 x 3k, hold splits within 3-5 seconds, spin/rest 3:00 between each effort

Run (SS Thu, 3S Fri): 3-5 x 1000m, hold splits within 3-5 seconds, rest 3:00 between each effort

C2 Row (SS Thu): 3-5 x 1200m, hold splits within 3-5 seconds, rest 3:00 between each effort

Post sport and times to comments.

Wednesday, 12-07-11: C Mid-Week 7

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SS Wed, 3S Wed): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Mon, 3S Mon): 10 x 30 seconds max effort, rest 2:00 between each rep

C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin hill sprint at speed.

Post sport and distance or watts to comments.

Tuesday, 12-06-11: C Short Intervals Day 2 Week 7

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SS Wed, 3S Wed): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Mon, 3S Mon): 10 x 30 seconds max effort, rest 2:00 between each rep

C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin hill sprint at speed.

Post sport and distance or watts to comments.

Monday, 12-05-11: C Short Intervals Day 1 Week 7

CFNMB Strength & Conditioning WOD: Rest Day

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Endurance:

CFNMB Strength & Conditioning WOD Rest Day

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SS Wed, 3S Wed): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Mon, 3S Mon): 10 x 30 seconds max effort, rest 2:00 between each rep

C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin hill sprint at speed.

Post sport and distance or watts to comments.

Sunday, 12-04-11: C Tempo TT Day 2 Week 6

3+ Hours Before CFNMB Strength & Conditioning WOD or CFNMB Strength & Conditioning WOD Rest Day

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat): 500y @ 800y TT pace

Bike (SS Sun, 3S Off): 20M TT

Run (SS Sun, 3S Sun): 5k TT

C2 Row (SS Sun): 5k TT

Post sport and time to comments. Follow with S&C Recovery.

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Strength & Conditioning Recovery:

This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.

3 sets with light to medium weight of:

GHD Sit ups, 15 reps (extend knees aggressively)

GHD Hip Extensions, 15 reps

KB/DB Swings, 15 reps

Bench Press, 15 reps

Pull ups, 15 reps

Remember, this is a recovery tool and is not a timed workout.

Saturday, 12-03-11: C Tempo/TT Day 1 Week 6

3+ Hours Before CFNMB Strength & Conditioning WOD or CFNMB Strength & Conditioning WOD Rest Day

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat): 500y @ 800y TT pace

Bike (SS Sun, 3S Off): 20M TT

Run (SS Sun, 3S Sun): 5k TT

C2 Row (SS Sun): 5k TT

Post sport and time to comments. Follow with S&C Recovery.

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Strength & Conditioning Recovery:

This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.

3 sets with light to medium weight of:

GHD Sit ups, 15 reps (extend knees aggressively)

GHD Hip Extensions, 15 reps

KB/DB Swings, 15 reps

Bench Press, 15 reps

Pull ups, 15 reps

Remember, this is a recovery tool and is not a timed workout.

Friday, 12-02-11: C Short Intervals Day 2 Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (SS Thu, 3S Sat or Tempo): 8 x 20:10, use pool or open water

Bike (SS Thu, 3S Fri): 8 x 20:10, if possible use stationary bike   with wattage tool or similar that can hold load of 200+ watts

Run (SS Thu, 3S Sun or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (SS Thu): 8 x 20:10, if on C2 use meters or watts

Post sport and total distance or total watts to comments.

Thursday, 12-01-11:C Short Intervals Day 1 Week 6

CFNMB Strength & Conditioning WOD: Rest Day

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Endurance:

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (SS Thu, 3S Sat or Tempo): 8 x 20:10, use pool or open water

Bike (SS Thu, 3S Fri): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SS Thu, 3S Sun or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (SS Thu): 8 x 20:10, if on C2 use meters or watts

Post sport and total distance or total watts to comments.

Wednesday, 11-30-11: C Mid-Week 6

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

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 5 x 200m on 3:30 or less, hold splits within 3-5 seconds or foul

Bike (SS Tue, 3S Tue): 5 x 5:00 TT, spin/rest 3:00-4:00

Run (SS Wed, 3S Wed): 5 x 800m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts

C2 Row (SS Tue): 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts

Foul: 60 second isometric squat hold immediately followed by 50 burpees for time

ALL splits must be within 3-5 seconds for given sport in order to not foul.

Post sport, times and foul to comments.

Tuesday, 11-29-11: C Long Intervals Day 2 Week 6

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

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 5 x 200m on 3:30 or less, hold splits within 3-5 seconds or foul

Bike (SS Tue, 3S Tue): 5 x 5:00 TT, spin/rest 3:00-4:00

Run (SS Wed, 3S Wed): 5 x 800m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts

C2 Row (SS Tue): 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts

Foul: 60 second isometric squat hold immediately followed by 50 burpees for time

ALL splits must be within 3-5 seconds for given sport in order to not foul.

Post sport, times and foul to comments.

Monday, 11-28-11:C Long Intervals Day 1 Week 6

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

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 5 x 200m on 3:30 or less, hold splits within 3-5 seconds or foul

Bike (SS Tue, 3S Tue): 5 x 5:00 TT, spin/rest 3:00-4:00

Run (SS Wed, 3S Wed): 5 x 800m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts

C2 Row (SS Tue): 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts

Foul: 60 second isometric squat hold immediately followed by 50 burpees for time

ALL splits must be within 3-5 seconds for given sport in order to not foul.

Post sport, times and foul to comments.

Saturday & Sunday, 11-26 & 27-11:C Tempo/TT Day 1 & 2 Week 5

3+ Hours Before CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S Off): 800m TT, rest 5:00, then 2 x 200m @ 5-10 seconds faster than 800m TT pace

Bike (SS Sun, 3S Sat): 2 x 10mi @ 85% of 10mi TT pace, spin/rest 5:00 between

Run (SS Sun, 3S Sun): 5mi TT, rest 5:00, then 2 x 1mi @ 5k TT pace, rest 2:00 between

Row (SS Sun): 8k TT, rest 5:00, then 2 x 2k @ 5k TT pace

Post sport and times to comments. Follow with S&C Recovery.

Friday, 11-25-11: C Long Intervals Day 2 Week 5

3+ Hours Before or After CFE Strength & Conditioning WOD

Swim (SS Thu, 3S Fri): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Bike (SS Thu, 3S Sat or Tempo): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Run (SS Thu, 3S Sun or TT): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

C2 Row (SS Thu): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Perform each set at 90% of maximal effort.

Post distances to comments.

Thursday, 11-24-11: C Long Intervals Day 1 Week 5

CFNMB Strength & Conditioning WOD: Rest Day

Strength and Endurance: Can We Have Both? - My Athletic Life

Post thoughts to comments.

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Endurance:

CFNMB Strength & Conditioning WOD Rest Day

Choose ONE of the following sports or perform Strength & Conditioning Recovery:

Swim (SS Thu, 3S Fri): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Bike (SS Thu, 3S Sat or Tempo): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Run (SS Thu, 3S Sun or TT): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

C2 Row (SS Thu): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Perform each set at 90% of maximal effort.

Post distances to comments.

Wednesday, 11-23-11: C Mid Week 5

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 75m TT, rest 2:00, then 10-20 x 50m on 1:00, hold all times within 2-3 seconds

Bike (SS Tue, 3S Tue): 1k TT, spin/rest 3:00, then 6-8 x 400m, hold all times within 2-3 seconds, rest 2:00 between each 400m

Run (SS Wed, 3S Wed): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m

C2 Row (SS Tue): 500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m

Tuesday, 11-22-11: C Short Intervals Day 2 Week 5

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 75m TT, rest 2:00, then 10-20 x 50m on 1:00, hold all times within 2-3 seconds

Bike (SS Tue, 3S Tue): 1k TT, spin/rest 3:00, then 6-8 x 400m, hold all times within 2-3 seconds, rest 2:00 between each 400m

Run (SS Wed, 3S Wed): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m

C2 Row (SS Tue): 500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m

Monday, 11-21-11:C Short Intervals Day 1 Week 5

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 75m TT, rest 2:00, then 10-20 x 50m on 1:00, hold all times within 2-3 seconds

Bike (SS Tue, 3S Tue): 1k TT, spin/rest 3:00, then 6-8 x 400m, hold all times within 2-3 seconds, rest 2:00 between each 400m

Run (SS Wed, 3S Wed): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m

C2 Row (SS Tue): 500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m

Saturday & Sunday, 11-19 & 20-11:C Tempo/TT Day 1 & 2 Week 4

3+ Hours Before CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S Off): 500y @ 1000y TT pace

Bike (SS Sun, 3S Sun): 30M TT

Run (SS Sun, 3S Sat): 2 x 2M @ 90% of 2M TT pace, hold splits within 1:00-1:30, rest 5-10 minutes between efforts

Row (SS Sun): 2 x 2k @ 85% of 2k TT pace, hold splits within 0:30-1:00, rest 5-10 minutes between efforts

Post sport and times to comments. Follow with S&C Recovery

Friday, 11-18-11: C Short Intervals Day 2 Week 4

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

“Short Tosh”

Swim (SS Thu, 3S Fri): 3 x (25m/y + 50m/y + 100m/y)

Bike (SS Thu, 3S Sun or TT): 3 x (1/4M + 1/2M + 1M)

Run (SS Thu, 3S Sat or Tempo): 3 x (100m + 200m + 400m)

Row (SS Thu): 3 x (125m + 250m + 500m)

Example: Run 100m in 0:20, rest 0:20, run 200m in 0:38, rest 0:38, run 400m in 1:40, rest 1:40, run 100m in 0:21, rest 0:21, run 200m, etc.

Post sport and times for each distance per set to comments.

Thursday, 11-17-11: C Short Intervals Day 1 Week 4

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

“Short Tosh”

Swim (SS Thu, 3S Fri): 3 x (25m/y + 50m/y + 100m/y)

Bike (SS Thu, 3S Sun or TT): 3 x (1/4M + 1/2M + 1M)

Run (SS Thu, 3S Sat or Tempo): 3 x (100m + 200m + 400m)

Row (SS Thu): 3 x (125m + 250m + 500m)

Example: Run 100m in 0:20, rest 0:20, run 200m in 0:38, rest 0:38, run 400m in 1:40, rest 1:40, run 100m in 0:21, rest 0:21, run 200m, etc.

Post sport and times for each distance per set to comments.

*Gran Fondo Riders do the following:

15-20Mi Tempo 70%/4 x 1:30 Spin ups @85%-90% efforts

Wednesday, 11-16-11: C Mid Week 4

3+ Hours Before or After CFNMB Strength & Conditioning WOD or
Strength & Conditioning Recovery

Choose ONE of the following sports:

Work:Rest 1:2

Swim (SS Mon, 3S Mon): 3 x 300m TT

Bike (SS Tue, 3S Tue): 3 x 5k TT

Run (SS Wed, 3S Wed): 3 x 1200m TT

C2 Row (SS Tue): 3 x 1500m TT

Post times to comments. Work:rest ratio of 1:2. Rest twice as long as it takes to complete each effort.

**Athletes riding in the Miami Gran Fondo do the following:

Bike: 8 x 1:30on/ rest 3 minutes. 70% efforts

Tuesday, 11-15-11: C Long Intervals Day 2 Week 4

3+ Hours Before or After CFNMB Strength & Conditioning WOD or 
Strength & Conditioning Recovery

Choose ONE of the following sports:

Work:Rest 1:2

Swim (SS Mon, 3S Mon): 3 x 300m TT

Bike (SS Tue, 3S Tue): 3 x 5k TT

Run (SS Wed, 3S Wed): 3 x 1200m TT

C2 Row (SS Tue): 3 x 1500m TT

Post times to comments. Work:rest ratio of 1:2. Rest twice as long as it takes to complete each effort.

**Athletes riding in the Miami Gran Fondo do the following:

Bike: 8 x 1:30on/ rest 3 minutes. 70% efforts

Monday, 10-24-11:C Long Intervals Day 1 Week 4

3+ Hours Before or After CFNMB Strength & Conditioning WOD or 
Strength & Conditioning Recovery

Choose ONE of the following sports:

Work:Rest 1:2

Swim (SS Mon, 3S Mon): 3 x 300m TT

Bike (SS Tue, 3S Tue): 3 x 5k TT

Run (SS Wed, 3S Wed): 3 x 1200m TT

C2 Row (SS Tue): 3 x 1500m TT

Post times to comments. Work:rest ratio of 1:2. Rest twice as long as it takes to complete each effort.

**Athletes riding in the Miami Gran Fondo do the following:

Bike: 8 x 1:30on/ rest 3 minutes. 70% efforts

Sat & Sunday, 11-12-11: C Tempo/TT Day 1 & 2 Week 3

3+ Hours Before CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S Sun): 400m TT

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

Run (SS Sun, 3S Off): 10M TT

Row (SS Sun): 10k TT

Post sport and time to comments. Follow with S&C Recovery.

Friday, 11-11-11:C Long Intervals Day 2 Week 3

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thu, 3S Sun or TT): 4-6 x 200m on 3:15, hold efforts within 3-5 seconds

Bike (SS Thu, 3S Sat or Tempo): 3-5 x 2M, spin/rest 4:00, hold efforts within 5-10 seconds

Run (SS Thu, 3S Fri): 3-5 x 1000m, rest 3:00, hold efforts within 3-5 seconds

Row (SS Thu): 3-5 x 1200m, rest 3:00, hold efforts within 3-5 seconds

Post sport and times to comments.