Tuesday, 2-1-11

1 Minute Ladder
 
3+ Hours Before/After CFNMB Strength & Conditioning WOD
Choose ONE of the Following Sports:
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.

Thursday, 1-27-11

Hill Repeats

CrossFit North Miami Beach Strength and Conditioning Rest Day

Choose ONE of the Following Sports:

Bike:

4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 

2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

C2: 

3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Wednesday, 1-26-11

Tempo 80-85%

3+ hours before/after CrossFit North Miami Beach WOD

RPE 15-17. Choose distance based on your event.

Bike: 

SC: 60min , LC: 75min, U: 90min

Accessory work:

3x20 V-ups

60:30x3 Plank

Tuesday, 1-25-11

3x7 min

3+ Hours before/after CFNMB WOD

Bike

3×7 min intervals w/3min recovery between rounds.

Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.

Miami Endurance Strength WOD 
3+ Hours before/after Endurance WOD

Front Squat
3 reps EMOM 10 min @80%

Accessory work:

3x12 back ext.

3x12 Ham raises
3x12 DB step ups @40#/ea
1 min max rep ghd sit ups

Thursday, 1-20-11

2 x Intervals

Bike

2×15 min, Rest 2 min Between intervals

-post cadence, distance & HR to comments

Tuesday, 1-18-11

120:60x6

Bike

2 min on 1 minute off x 6
Cover as much distance as possible on each interval.

Thursday, 1-13-11

Tempo 85% RPE 16

Bike 

SC-LC 60min, U: 80min

Tuesday, 1-10-11

3x7Min

Bike

3×7 min intervals w/3min recovery between rounds.

Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.

-Failing on the bike. Don't let this happen to you.

Friday, 1-07-11

Tempo 85-95%

Choose 1 sport

Run,Bike

40 min: 85% for first 20 minutes then pick it up to 95% on the last 20 minutes

*For total distance

-To Hell and Back, Just Faster

Thursday, 1-06-11

Do CrossFit North Miami Beach strength and conditioning WOD

Wednesday, 1-05-11

Do CrossFit North Miami Beach strength and conditioning WOD

Tuesday, 1-04-11

15″:15″x5

Bike
3 Sets of:
15sec on 15 sec off for 5min
Recover 3 min Between sets.
Maintain high cadence/Turnover. Bike, cadence of 115+

Monday, 01-03-11

The Miami Endurance Team is starting 2011 in high gear. The Miami Endurance program is to be coupled with a strict CrossFit regimen. Do anything else and you are not following the program. We will meet 2-3x/week at CrossFit North Miami Beach as well as pre-determined locations for time trials and group rides. If you miss any of the classes offered then it is up to you to make up the work on your own. The first week will be an intro to the program and will only increase in intensity. Miami Endurance will be posting a schedule of the upcoming races the team will be competing in. Space is limited so sign up or get dropped.  Email jonas@crossfitnmb.com to reserve your spot.