Friday, 07-01-11:Short Intervals Day 2 Week 4

Miami Endurance cycling team after short intervals. 

 

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

Choose ONE of the following sports:

Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds

Bike (SS Thur, 3S Thur ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (SS Wed, 3S Wed ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds

Thursday, 06-30-11:Short Intervals Day 1 Week 4

Endurance:

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

Choose ONE of the following sports:

Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds

Bike (SS Thur, 3S Thur ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (SS Wed, 3S Wed ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds

Wednesday, 06-29-11:Mid Week 4

CFNMB Swim WOD:

For time:

100 double unders (no sub)

50 squats

100m swim

50 dips

100m swim

50 dips

100m swim

50 squats

100m swim

100 double unders

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Endurance:

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

Choose ONE of the following sports:

Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds

Bike (SS Thur, 3S Thur ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (SS Wed, 3S Wed ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds

Tuesday, 06-28-11:Long Intervals Day 2 Week 4

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

Choose ONE of the following sports:

Swim (SS Tue, 3S Wed): 2 – 4 x 400 m/y TT, rest 3:00

Bike (SS Tue, 3S Tue): 3 – 6 x 4:00, spin/rest 4:00, hold avg. watts/distance of last week’s 4:00 TTs or better

Run (SS Tue, 3S Mon): 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds

Monday, 06-27-11:Long Intervals Day 1 Week 4

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

Choose ONE of the following sports:

Swim (SS Tue, 3S Wed): 2 – 4 x 400 m/y TT, rest 3:00

Bike (SS Tue, 3S Tue): 3 – 6 x 4:00, spin/rest 4:00, hold avg. watts/distance of last week’s 4:00 TTs or better

Run (SS Tue, 3S Mon): 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds

Sunday, 06-26-11:Long Intervals Day 2 Week 3

Endurance:
3+ hours Before or After CFNMB Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Sun, 3S Sat or T/TT): 8 – 12 x 100m/y on 2:00
Bike (SS Sun, 3S Fri): 3 – 6 x 4:00 TT, spin/rest 4:00
Run (SS Sun, 3S Sun or T/TT): 3 – 6 x 800m, rest 2:30
Maintain within 3-5 seconds for Swim/Run

Saturday, 06-25-11:Long Intervals Day 1 Week 3

3+ hours Before or After CFNMB Strength & Conditioning WOD OR Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat or T/TT): 8 – 12 x 100m/y on 2:00

Bike (SS Sun, Off): 3 – 6 x 4:00 TT, spin/rest 4:00

Run (SS Sun, 3S Sun or T/TT): 3 – 6 x 800m, rest 2:30

Maintain splits within 3-5 seconds on Swim/Run

Friday, 06-24-11:Tempo/TT Day 2 Week 3

CrossFit: OFF

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Endurance:
Choose ONE of the following sports:
Swim (SS Thurs, 3S Sat): 800 m/y TT
Bike (SS Thurs, 3S Fri): 12M TT
Run (SS Thurs, 3S Sun): 5M @ 85% of 5k TT Pace

Thursday, 6-23-11:Tempo/TT Day 1 Week 3

CrossFit off or 5 rounds for time of:

5 Deadlifts @275#/185#

15 Double unders

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Endurance:

Choose ONE of the following sports:

Swim (SS Thurs, 3S Sat or LI): 800 m/y TT

Bike (SS Thurs, 3S Fri): 12M TT

Run (SS Thurs, 3S Sun or LI): 5M @ 85% of 5k TT Pace

Wednesday, 6-22-11:Mid Week 3

3+ Hours Before/After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 10 x 75m/y on 1:30

Bike (SS Tue, 3S Wed): 6 x 1M, 2:00 spin/rest

Run (SS Tue, 3S Tue): 6-12 x 200m, 90 seconds rest

Maintain splits within 3-5 seconds

Tuesday, 6-21-11:Short Intervals Day 2 Week 3

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 10 x 75m/y on 1:30

Bike (SS Tue, 3S Wed): 6 x 1M, 2:00 spin/rest

Run (SS Tue, 3S Tue): 6-12 x 200m, 90 seconds rest

Maintain splits within 3-5 seconds

-Strength work 

This week hit 5 x 3 Front Squat@75-85% in CFNMB WOD or move to other day.

Monday, 6-20-11: Short Intervals Day 1 week 3

Congratulations to Miami Endurance athlete Alberto Rossell-Levy for his official time of 2:09:27 in the Key Biscayne Triathlon this weekend.  Here he is in T1.  Keep up the hard work Alberto.

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

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 10 x 75m/y on 1:30

Bike (SS Tue, 3S Wed): 6 x 1M, 2:00 spin/rest

Run (SS Tue, 3S Tue): 6-12 x 200m, 90 seconds rest

Saturday and/or Sunday, 06-18-11 & 06-19-11

CrossFit: Off or <10min

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Tempo

Endurance WOD:
Choose ONE of the Following Sports:
Swim: 800 @ 90% of 500m pace (SS Sun, 3S Off)
Bike: 15M @ 90% of 10M TT pace (SS Sun, 3S Sun)
Run: 5k @ 85% of 5k TT pace (SS Sun, 3S Sat)

Friday, 06-17-11

Short Intervals 

Swim (SS Th, 3S Fri): 15 – 25 x 50 on 1 min

Bike (SS Th, 3S Sun or T/TT): 8 – 10 x 1/2M on 2Min

Run (SS Th, 3S Sat or T/TT): 10 – 12 x 200m w/ 2 min rest

Thursday, 6-16-11

CrossFit: OFF or <8Min WOD

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Short Intervals

Swim (SS Th, 3S Fri): 15 – 25 x 50 on 1 min
Bike (SS Th, 3S Sun or T/TT): 8 – 10 x 1/2M on 2Min
Run (SS Th, 3S Sat or T/TT): 10 – 12 x 200m w/ 2 min rest

Keep splits between 3-5 seconds

Wednesday, 6-15-11

Long Intervals

3+ Hours Before/After CFNMB Strength & Conditioning WOD

Swim: 2 – 5 x 200 w/ 90sec rest (SS Tues, 3S Mon)

Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Tues, 3S Wed)

Run: 2 – 5 x 800m w/ 3 min rest (SS Tues, 3S Tues)

Tuesday, 6-14-11

Long Intervals

3+ Hours Before /After CFNMB Strength & Conditioning WOD

Swim: 3 – 6 x 200 w/ 90sec rest (SS Tues, 3S Mon)

Bike: 3 – 6 x 2M w/ 2 min spin/rest between (SS Tues, 3S Wed)

Run: 3 – 6 x 800m w/ 3 min rest (SS Tues, 3S Tues)

Monday, 6-13-11

Long Intervals

3+ Hours Before/After CFNMB Strength & Conditioning WOD

Swim: 3 – 6 x 200 w/ 90sec rest (SS Tues, 3S Mon)

Bike: 3 – 6 x 2M w/ 2 min spin/rest between (SS Tues, 3S Wed)

Run: 3 – 6 x 800m w/ 3 min rest (SS Tues, 3S Tues)

Saturday and/or Sunday, 6-11-11 & 6-12-11

Tempo / TT Day

CrossFit: Off or 3+hours after ME WOD (>10min)

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Endurance WOD:
3+ Hours Before CFNMB Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 500 TT (SS Sun, 3S Off)
Bike: 10M T/TT (SS Sun, 3S Tempo 90% Sun)
Run: 5k T/TT (SS Sun, 3S TT Sat)

Friday, 6-10-11

Long Intervals

3+ Hours Before/After CFNMB Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs, 3S Fri)

Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday, 3S Sun or T/TT)

Run: 2 – 5 x 800m w/ 3 min rest (SS Thurs, 3S Sat or T/TT)

Thursday, 6-09-11

Long Intervals

CrossFit: Off / <10min WOD Choice

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Endurance WOD:
3+ Hours Before/After CFNMB Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs, 3S Friday)
Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday, 3S Sun or T/TT)
Run: 2 – 5 x 800m w/ 3 min rest (SS Thurs, 3S Sat or T/TT)

Wednesday, 6-08-11

Miami Endurance WOD

Off … OR SI

3+ Hours Before/After CFNMB Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS Tues, 3S Tues)

Tuesday, 6-7-11

Short Intervals

3+ Hours Before/After CFNMB Strength & Conditioning WOD / Or Move to Another Day

Choose ONE of the Following Sports:

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)

Monday, 6-06-11

Short Intervals

3+ Hours Before or After CFNMB Strength & Conditioning WOD / Or Move to Another Day

Choose ONE of the Following Sports: SS: Do this Tuesday prior to CrossFit. 3S: Swim-Mon, Run Tues, Bike-Wed (or similar variation)

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)

Post speed/distance/watts to comments

Thursday, 6-02-11

3x7min

3+ Hours Before/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.