Wednesday, 6-01-11

Time Trial T 10

CFNMB Strength and Conditioning  Rest Day
Choose ONE sport and do the following for your distance:
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post speed/distance/watts to comments

Welcome back everyone, here is a breakdown of some exciting new additions you will see in the endurance workouts.  We will officially going to switch to this format next week. 

I will be posting the workouts following a 7 day schedule. Endurance WODs will be a combination of 1 short interval(SI)and 1 long interval (LI) per week/per sport for single sport athletes (SS) in addition to a Saturday and/or Sunday Tempo/TT ride. Multi sport athletes (3S) will have the days mapped out to include CrossFit workouts.  Feel free to shuffle them around as you like. There will be 3 indoor cycling classes a week to choose from.     
 

Thursday, 5-19-11

1min Ladder

3+ Hours 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.

Post Speed/Distance/Watts to comments

Wednesday, 5-18-11

Tempo 85% RPE 16

CFNMB  Strength and Conditioning  Rest Day
Choose ONE Of The Following Sports
Swim, Bike Run, C2
Swim: SC: 12min, LC: 15min, U: 35min
Bike:SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
C2: 25min

Tuesday, 5-17-11

10x Intervals 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)

Thursday, 5-12-11

2x10min + 2x2min

3+ Hours 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.

Wednesday, 5-11-11

Tempo 80-85% RPE 15-17

CFNMB Strength and Conditioning  Rest Day
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 body weight.

Tuesday, 5-10-11

Miami Endurance cycling team training will resume June 1st, 2011.  
Workouts will still be posted.

6-4 INTERVALS

3+ Hours After CFNMB Strength & Conditioning WOD

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Thursday, 5-5-11

Miami Endurance team at Blood Mountain, GA. elevation 3107ft

Day 1 in Georgia, we hit some nice climbs today.  A great departure from the flats we have in Miami.  The descent was incredible and we are all super excited to kill the big ride on Saturday.  The climbs we did today are longer than the ones in the race but the real killer is going to be mile 80 during the race.  There we will be hitting a 20% grade, and if that does not mean anything to you lets just say it is steep.  Those of you that could not do the race with us do...

Tabata

3+ Hours After  CFNMB Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 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 20:10×8

Tuesday, 5-3-11

3+ Hours After CFNMB Strength & Conditioning WOD
Choose ONE of the Following sports:
Swim: 2×8 min, Rest 2 min Between intervals
Bike: 2×15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.