Tuesday, 3-1-11

Lactate Shuttle

3+Hours After CFNMB Strength & Conditioning  WOD.
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!

Post:
3 x 12 Back extensions
2 min total L-sit

Post Speed/Distances/Watts to comments

Thursday, 2-23-11

30:60×10

3+ Hours Before/After  CFNMB Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 30:60 x 10 rounds, 30 seconds on 60 seconds off, all out efforts!
Swim: Use pool or open water
Bike:  Use an 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 30:60×10

Post Speed/Distance/Watts to comments

*Those doing the Tour De Broward this Sunday should scale the rounds to 5

Wednesday, 2-23-11

Tempo 80-90%

CFNMB Strength and Conditioning  Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Post Speed/Distance/Watts to comments

Tuesday, 2-21-11

Long Intervals

3+ Hours Before/After CFNMB Strength & Conditioning WOD
Choose ONE of the following sports:

Swim: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min between intervals

Bike: SC: 3 x 4 miles without deviating more than 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more than 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more than 1min 30sec from best 10 mile recover 5 min

Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 – 10 minutes

C2: SC: 3 x 600m without deviating more than 5sec then best 600m, recover 1 min. LC: 3 x 1000m without deviating more then 10 sec than best 1000m, recover 2 min. U: 4 x 1250m without deviating more than 20 sec from best 12450m, recover 3min

Blowing out the intervals on the C2

Post:
4min track stand
4min total hallow rock


-The Miami Endurance team is doing the Tour De Broward. Are you signed up yet?

-How is your run?  Sign up for the Pose Running clinic HERE

**Check out the time changes on the calendar for available classes**

Post Distance/Speed/Watts to comments

Thursday, 2-17-11

2 Rounds of 5x1min on/2min off

3+ Hours Before/After CFNMB Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

2 Rounds of:

5x 1min on, 2 min off

5 min easy roll, run or swim between each set of 5

Post:
4 min track stand
2 min L-sit
1 min max ghd sit ups

Miami Endurance will be doing Time Trials on Feb.25th.  These will be done outdoors for maximum distance.  You will need these times to set up your next month of intervals.

-Race, Strength & Recovery

Post speed/distance/watts to comments 

Wednesday, 2-16-11

Tempo 80-85%

CFNMB Strength and Conditioning  Rest Day
Choose ONE of the Following Sports
Swim, Bike, Run, C2
SC:35 min
LC: 1 hr
U:2 hrs

Cover as much Distance as possible, maintaining the prescribed effort.

Tuesday, 2-15-11

Can you spot the heal striker? Work on that Pose Amber. 

2x5/5x1

3+ Hours After CFNMB Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

2×5 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.

Post Distances/Speeds Watts To Comments:

Thursday, 2-09-11

30:20×12

3+ Hours After CFNMB Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 12 rounds, 30 seconds on 20 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 30:20×12

Wednesday, 2-9-11

Hill Climb Time Trial

CFNMB Strength and Conditioning  Rest Day
Choose ONE of the Following Sports:
Maximal Effort Required.
Swim: 500m,  add a T-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%,
C2: 2000m, Damper setting between 8-10

Tuesday, 2-8-11

3x8min

3+ Hours Before/After CFNMB Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×8 min intervals w/4min recovery between rounds.
Hold maximal distance possible on each of the 8 min rounds.

Post:
2min total track stand balance(bike only)

2 min total L-sit

3 x 10 wipers

Thursday, 2-3-11

10xIntervals 5x Rest

3+ Hours After CFNMB Strength & Conditioning WOD 
Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Wednesday, 2-2-11

Tempo 80-85%

CFNMB Strength and Conditioning  Rest Day

Choose ONE of the following sports:

80-85% RPE 15-17. Choose distance based on your event.

Swim: SC: 10min , LC:15min  , U: 20min

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

Run: SC: 25min , LC: 60min , U: 75min

C2: SC: 15min, LC: 20min , U: 25min

Post:

2min total L-sit

3x12 Ham raises

20:10x4 supermans