Wednesday, 07-13-11:B Mid Week 1

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

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off (8 x 20:10) with all-out efforts

Swim (SS Mon, 3S Mon): 8 x 20:10, use pool or open water, tread water during rest

Bike (SS Tue, 3S Tue): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SS Wed, 3S Wed): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (SS Tue): 8 x 20:10, if on C2 use meters or watts

Post sport and distance covered or total watts to comments.

Tuesday, 08-30-11: B Short Intervals Day 1 week 1

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

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off (8 x 20:10) with all-out efforts

Swim (SS Mon, 3S Mon): 8 x 20:10, use pool or open water, tread water during rest

Bike (SS Tue, 3S Tue): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SS Wed, 3S Wed): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (SS Tue): 8 x 20:10, if on C2 use meters or watts

Post sport and distance covered or total watts to comments.

Monday, 08-29-11: B Short Intervals Day 1 week 1

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

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off (8 x 20:10) with all-out efforts

Swim (SS Mon, 3S Mon): 8 x 20:10, use pool or open water, tread water during rest

Bike (SS Tue, 3S Tue): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SS Wed, 3S Wed): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (SS Tue): 8 x 20:10, if on C2 use meters or watts

Post sport and distance covered or total watts to comments.

Sunday, 08-28-11:Tempo/TT Day 2 Week 12

Endurance:

3+ Hours Before CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat): 800m @ 5 sec slower per 100m than 500m TT pace

Bike (SS Sun, 3S Sun or Run TT): 10M-30M TT

Run (SS Sun, 3S Sun or Bike TT): 5k-15k TT

C2 Row (SS Sun): 2k-10k TT

Post sport and times to comments.

Saturday, 08-27-11: Tempo/TT Day 1 Week 12

CrossFit: OFF or < 10 min

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Endurance:

3+ Hours Before CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat): 800m @ 5 sec slower per 100m than 500m TT pace

Bike (SS Sun, 3S Sun or Run TT): 10M-30M TT

Run (SS Sun, 3S Sun or Bike TT): 5k-15k TT

C2 Row (SS Sun): 2k-10k TT

Post sport and times to comments.

Friday, 08-26-11:Short Intervals Day 2 Week 12

3+ Hours Before or After CFNMB Strength & Conditioning WOD 

Choose ONE of the following sports:

Swim (SS Thu, 3S Sat or T/TT): 15-25 x 50m on 0:45, hold each effort within 2-3 seconds

Bike (SS Thu, 3S Fri): 4-8 x 1k TT, spin 2M between

Run (SS Thu, 3S Thu or T/TT): 4-8 x 200m, 1:00 rest, hold each effort within 2-3 seconds

C2 Row (SS Thu): 4-8 x 200m, 1:00 rest, hold each effort within 2-3 seconds

Post sport and times to comments.

Thursday, 08-25-11:Short Intervals Day 1 Week 12

CrossFit: OFF

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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 Thu, 3S Sat or T/TT): 15-25 x 50m on 0:45, hold each effort within 2-3 seconds

Bike (SS Thu, 3S Fri): 4-8 x 1k TT, spin 2M between

Run (SS Thu, 3S Thu or T/TT): 4-8 x 200m, 1:00 rest, hold each effort within 2-3 seconds

C2 Row (SS Thu): 4-8 x 200m, 1:00 rest, hold each effort within 2-3 seconds

Post sport and times to comments.

Wednesday, 08-24-11:Mid Week 12

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

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds

Bike (SS Tue, 3S Tue): 3-5 x 5k, spin 1M or rest 5:00 between, hold each effort within 5-10 seconds

Run (SS Wed, 3S Wed): 4-8 x 400m, rest 1:00, hold each effort within 2-3 seconds

C2 Row (SS Tue): 4-8 x 500m, rest 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.

Tuesday, 08-23-11:Long Intervals Day 2 Week 12

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

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds

Bike (SS Tue, 3S Wed): 3-5 x 5k, spin 1M or rest 5:00 between, hold each effort within 5-10 seconds

Run (SS Tue, 3S Tue): 4-8 x 400m, rest 1:00, hold each effort within 2-3 seconds

C2 Row (SS Tue): 4-8 x 500m, rest 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.

Monday, 08-22-11:Long Intervals Day 1 Week 12

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

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds

Bike (SS Tue, 3S Tue): 3-5 x 5k, spin 1M or rest 5:00 between, hold each effort within 5-10 seconds

Run (SS Wed, 3S Wed): 4-8 x 400m, rest 1:00, hold each effort within 2-3 seconds

C2 Row (SS Tue): 4-8 x 500m, rest 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.

Sunday, 08-21-11:Tempo/TT Day 2 Week 11

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

Choose ONE of the following sports:

Swim (SS Sun, 3S Sun): 500m TT

Bike (SS Sun, 3S Off): 3 x 10M @ wk 10 10M pace, 5:00-10:00 spin/rest, hold each effort within 3:00-4:00

Run (SS Sun, 3S Sat): 3 x 5k @ 10k TT pace, 5:00-10:00 rest, hold each effort within 2:00-3:00

C2 Row (SS Sun): 3 x 2k @ 5k TT pace, 2:00-3:00 rest, hold each effort within 1:00-2:00

Post sport and time(s) to comments.

Saturday 08-20-11:Tempo/TT Day 1 Week 11

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

Choose ONE of the following sports:

Swim (SS Sun, 3S Sun): 500m TT

Bike (SS Sun, 3S Off): 3 x 10M @ wk 10 10M pace, 5:00-10:00 spin/rest, hold each effort within 3:00-4:00

Run (SS Sun, 3S Sat): 3 x 5k @ 10k TT pace, 5:00-10:00 rest, hold each effort within 2:00-3:00

C2 Row (SS Sun): 3 x 2k @ 5k TT pace, 2:00-3:00 rest, hold each effort within 1:00-2:00

Post sport and time(s) to comments.

Friday, 08-19-11:Long Intervals Day 2 Week 11

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

Choose ONE of the following sports:

Swim (SS Thu, 3S Sun or T/TT): 4-8 x 200m on +/- 2:45 (scale in :15 as needed), hold efforts within 3-5 seconds

Bike (SS Thu, 3S Fri): 3-7 x 5 min, 3:00-4:00 spin/rest, hold highest average distance possible across all efforts

Run (SS Thu, 3S Sat or T/TT): 2-4 x 1M, rest 5:00, hold efforts within 5-10 seconds

C2 Row (SS Thu): 2-4 x 2k, rest 5:00, hold efforts within 5-10 seconds

Post sport, times and/or distances to comments.

Thursday, 08-18-11:Long Intervals Day 1 Week 11

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

Choose ONE of the following sports:

Swim (SS Thu, 3S Sun or T/TT): 4-8 x 200m on +/- 2:45 (scale in :15 as needed), hold efforts within 3-5 seconds

Bike (SS Thu, 3S Fri): 3-7 x 5 min, 3:00-4:00 spin/rest, hold highest average distance possible across all efforts

Run (SS Thu, 3S Sat or T/TT): 2-4 x 1M, rest 5:00, hold efforts within 5-10 seconds

C2 Row (SS Thu): 2-4 x 2k, rest 5:00, hold efforts within 5-10 seconds

Post sport, times and/or distances to comments.

Wednesday, 08-17-11 Short Intervals Mid-Week 11

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

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 15-25 x 25m TT, active rest easy 50m

Bike (SS Tue, 3S Tue): 3-7 x 1k TT, spin/rest 2:00

Run (SS Wed, 3S Wed): 3-7 x 400m, rest 1:00, hold each effort within 2-3 seconds

C2 Row (SS Tue):3-7 x 500m, rest 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.

Tuesday, 08-15-11:Short Intervals Day 2 Week 11

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

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 15-25 x 25m TT, active rest easy 50m

Bike (SS Tue, 3S Tue): 3-7 x 1k TT, spin/rest 2:00

Run (SS Wed, 3S Wed): 3-7 x 400m, rest 1:00, hold each effort within 2-3 seconds

C2 Row (SS Tue):3-7 x 500m, rest 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.

Monday, 08-15-11:Short Intervals Day 1 Week 11

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

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 15-25 x 25m TT, active rest easy 50m

Bike (SS Tue, 3S Wed): 3-7 x 1k TT, spin/rest 2:00

Run (SS Tue, 3S Tue): 3-7 x 400m, rest 1:00, hold each effort within 2-3 seconds

C2 Row (SS Tue):3-7 x 500m, rest 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.

Sunday, 08-14-11:Tempo/TT Day 2 Week 10

CFNMB Strength & Conditioning WOD Rest Day

Choose ONE of the following sports:

Swim (SS Sun, 3S Off): 1000m @ 85% of 800m TT pace

Bike (SS Sun, 3S Sat): 2-4 x 12M @ 10M TT pace, spin/rest 5:00-10:00, hold each effort within 2:00-3:00

Run (SS Sun, 3S Sun): 10k TT

Row (SS Sun): 8k TT

Post sport and time(s) to comments.

Saturday 08-13-11:Tempo/TT Day 1 Week 10

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

Choose ONE of the following sports:

Swim (SS Sun, 3S Off): 1000m @ 85% of 800m TT pace

Bike (SS Sun, 3S Sat): 2-4 x 12M @ 10M TT pace, spin/rest 5:00-10:00, hold each effort within 2:00-3:00

Run (SS Sun, 3S Sun): 10k TT

Row (SS Sun): 8k TT

Post sport and time(s) to comments.

Friday, 08-12-11:Short Intervals Day 2 Week 10

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

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 5-15 x 75m all out, active rest 25m easy

Bike (SS Thu, 3S Sat or T/TT): 6-12 x 1M, spin/rest 1:00, hold within 3-5 seconds

Run (SS Thu, 3S Sun or T/TT): 6-12 x 300m, rest 1:00, hold within 2-3 seconds

Row (SS Thu): 6-12 x 375m, rest 1:00, hold within 2-3 seconds

Thursday, 08-11-11:Short Intervals Day 1 Week 10

CrossFit: OFF

Work on flexibility from the Gymnastics WOD

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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 Thu, 3S Fri): 5-15 x 75m all out, active rest 25m easy

Bike (SS Thu, 3S Sat or T/TT): 6-12 x 1M, spin/rest 1:00, hold within 3-5 seconds

Run (SS Thu, 3S Sun or T/TT): 6-12 x 300m, rest 1:00, hold within 2-3 seconds

Row (SS Thu): 6-12 x 375m, rest 1:00, hold within 2-3 seconds

Wednesday, 08-10-11:Mid Week 10

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

Swim (SS Mon, 3S Mon): 3-7 x 200m on +/- 2:45 (scale in :15 increments as needed), hold within 3-5 seconds

Bike (SS Tue, 3S Tue): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (SS Wed, 3S Wed): 3-6 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds

Row (SS Tue): 3-6 x 1500m, 2:00-3:00 rest, hold within 3-5 seconds

Post sport/times/distances to comments.

Tuesday, 08-09-11: Long Intervals Day 2 Week 10

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

Swim (SS Mon, 3S Mon): 3-7 x 200m on +/- 2:45 (scale in :15 increments as needed), hold within 3-5 seconds

Bike (SS Tue, 3S Tue): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (SS Wed, 3S Wed): 3-6 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds

Row (SS Tue): 3-6 x 1500m, 2:00-3:00 rest, hold within 3-5 seconds

Post sport/times/distances to comments.

Monday, 08-08-11:Long Intervals Day 1 Week 10

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

Swim (SS Mon, 3S Mon): 3-7 x 200m on +/- 2:45 (scale in :15 increments as needed), hold within 3-5 seconds

Bike (SS Tue, 3S Tue): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (SS Wed, 3S Wed): 3-6 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds

Row (SS Tue): 3-6 x 1500m, 2:00-3:00 rest, hold within 3-5 seconds

Post sport/times/distances to comments.

Friday, 08-05-11:Long Intervals Day 2 Week 9

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Fri, 3S Sun or T/TT): 5-15 x 100m on +/- 1:45 (scale in :15 increments as needed), hold efforts within 3-5 seconds

Bike (SS Thu, 3S Thu): 3-6 x 5:00, spin/rest 3:00-4:00, hold distance steady across all efforts

Run (SS Wed, 3S Fri or T/TT): 3-7 x 4:00, rest 3:00, hold distance steady across all efforts

Row (SS Thu): 3-7 x 4:00, rest 3:00, hold distance steady across all efforts

Post sport/times/distances to comments.

Thursday, 08-04-11:Long Intervals Day 1 Week 9

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

Choose ONE of the following sports:

Swim (SS Thu, 3S Sun or T/TT): 5-15 x 100m on +/- 1:45 (scale in :15 increments as needed), hold efforts within 3-5 seconds

Bike (SS Thu, 3S Thu): 3-6 x 5:00, spin/rest 3:00-4:00, hold distance steady across all efforts

Run (SS Fri, 3S Fri): 3-7 x 4:00, rest 3:00, hold distance steady across all efforts

Row (SS Thu): 3-7 x 4:00, rest 3:00, hold distance steady across all efforts

Post sport/times/distances to comments.

Wednesday, 08-02-11:Mid Week 9

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

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 15-25 x 50m (1. 25s rest, 2. 20s rest, 3. 15s rest, 4. 10s rest, 5. 5s rest, repeat rest in this manner until finished), hold all efforts with same rest within 2-3 seconds

Bike (SS Tue, 3S Tue): 3-7 x 2k, 1:30 spin/rest, hold within 3-5 seconds

Run (SS Wed, 3S Wed): 4-8 x 400m TT, 3:00-4:00 rest

Row (SS Tue): 4-8 x 500m TT, 3:00-4:00 rest

Post sport/times to comments.

Tuesday, 08-02-11:Short Intervals Day 2 Week 9

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

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 15-25 x 50m (1. 25s rest, 2. 20s rest, 3. 15s rest, 4. 10s rest, 5. 5s rest, repeat rest in this manner until finished), hold all efforts with same rest within 2-3 seconds

Bike (SS Tue, 3S Tue): 3-7 x 2k, 1:30 spin/rest, hold within 3-5 seconds

Run (SS Wed, 3S Wed): 4-8 x 400m TT, 3:00-4:00 rest

Row (SS Tue): 4-8 x 500m TT, 3:00-4:00 rest

Post sport/times to comments.