Thursday, 3-31-11

10x Sprints

3+ Hours After CFNMB Strength & Conditioning WOD
Choose ONE of The Following Sports:
After a Solid Warm Up.
Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.
Bike: 8 x 1k all out sprints w/ 2 min recoveries.
Run: 10 x 100m all out sprints with 90 sec recoveries.
C2: 10 x 125m all out Sprints w/ 1 min recoveries.

Tuesday, 3-29-11

Intervals By time

3+ Hours After CFNMB Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2

Choose the duration based on the length of your event.


SC:1x8min, Rest or EZ 3min, 1x3min,Rest or EZ 2min, 2x1min Rest or EZ between intervals 1min, 3x3osec, Rest or EZ 15sec between intervals

LC:1x10min, Rest or EZ 6min, 1x8min, Rest or EZ 3min, 1x3min,Rest or EZ 2min, 2x1min Rest or EZ between intervals 1min.

U:1x15min,Rest or EZ 8min, 1x8min, Rest or EZ 3min, 1x3min,Rest or EZ 2min, 2x1min Rest or EZ between intervals 1min.

Post:
3 x 15 reverse hypers

3 x 20 floor wipers

Post Speed/Distance/Watts to comments

Thursday, 3-24-11

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:4 x 30 sec spin ups


Post Speed/Watts/Distance to comments

Wednesday, 3-23-11

Hill Repeats

3+ Hours After CFNMB Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries

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.

Post Speed/distance/Watts to comments

Post:
3 x 10 back hyper extensions (weighted)

Tuesday, 3-22-11

Miami Endurance athlete Alberto Rossell Levy finishing his first Olympic distance in 2:40. Great job Al!

Tosh

3+ Hours After CFNMB Strength & Conditioning 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.

Post Distance/Speed/Watts to comments

Thursday, 3-17-11

30:20×8

3+Hours Before/After CFNMB Strength & Conditioning WOD
Choose ONE sport and do: 30:20 x 8 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 30:20×8

Post:
3 x 10 Back ext

3 x 10 reverse hypers

Wednesday, 3-16-11

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:
2 x 3 min track stands
2 min L-sit

Post Speed/Distance/Watts to coments

Tuesday, 3-15-11

2x10min+2x2min

3+ Hours Before/After  CFNMB Strength & Conditioning WOD
Chose ONE of The Following Sports:
Swim,Bike, Run, C2
2x10min, Rest 5min Between intervals
Then
2x2min, Rest 1min Between intervals
Hold distances/speeds or watts as consistent as possible on each interval.

Post Speed/Distance/Watts to comments

Thursday, 3-10-11

Drills

2 x 2 min single leg spin ups/each leg

then,

3x7min

3+ Hours After CFNMB Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
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.


Post Speed/Distance/Watts to comments

Wednesday, 3-9-11

Tempo Hill Climb 80-85% RPE 15-17

3+ hours Before/After CFNMB Strength and Conditioning Wod
Choose ONE of the following Sports:
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above your  body weight.
 

Post Speed/Distance/Watts to comments

Tuesday, 3-8-11

1 Min 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.

**6am class will be meeting at Macy's for intervals and line drills.**

Post Speed/Distance/Wattage to comments

Thursday, 3-3-11

Meet at Macy's for pace line drills.

*If it rains we will meet at CFNMB

5x Intervals

3+ Hours Before/After CFNMB Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Wednesday, 3-2-11

Hill Repeats

3+ Hours After CFNMB Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
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.

**Thursday there will be no class @6am.  We are meeting at Macy's and are going to ride the circle in a pace line.**