Friday, 09-30-11: B Long Intervals Day 2 Week 5

Endurance:

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

Swim (SS Thu, 3S Fri or Sun TT): 4-6 x 2:00 on, 2:00 off

Bike (SS Thu, 3S Sun immediately after Swim TT), 6-8 x 2:00 on, 2:00 off

Run (SS Thu, 3S Sat or Tempo): 6-8 x 2:00 on, 2:00 off

Row (SS Thu): 6-8 x 2:00 on, 2:00 off

Maintain highest average distance possible across all sets. Post sport and distances to comments.

Thursday, 09-29-11:B Long Intervals Day 1 Week 5

CFNMB Strength & Conditioning WOD: Rest Day

Running fads: Bare facts – The Economist

Post thoughts to comments.

---

Endurance:

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

Swim (SS Thu, 3S Fri or Sun TT): 4-6 x 2:00 on, 2:00 off

Bike (SS Thu, 3S Sun immediately after Swim TT), 6-8 x 2:00 on, 2:00 off

Run (SS Thu, 3S Sat or Tempo): 6-8 x 2:00 on, 2:00 off

Row (SS Thu): 6-8 x 2:00 on, 2:00 off

Maintain highest average distance possible across all sets. Post sport and distances to comments.

Wednesday, 09-28-11:B Mid Week 5

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

Max Effort Hill Sprints “At Speed”

 

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Wed, 3S Wed): 10 x 30 seconds max effort, rest 2:00 between each rep

Row (SS Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.

Post sport and distance or watts to comments.

Tuesday, 09-27-11: B Short Intervals Day 2 week 5

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

Max Effort Hill Sprints “At Speed”

 

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Wed, 3S Wed): 10 x 30 seconds max effort, rest 2:00 between each rep

Row (SS Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.

Post sport and distance or watts to comments.

Monday, 09-26-11:B Short Intervals Day 1 Week 5

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

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Wed, 3S Wed): 10 x 30 seconds max effort, rest 2:00 between each rep

Row (SS Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.

Post sport and distance or watts to comments.

Sunday, 09-24-11: B Tempo/TT Day 2 Week 4

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 Bike Tempo): 800m @ 1000m TT pace

Bike (SS Sun, 3S Sat or Swim Tempo): 20M @ 85% of 20M TT pace

Run (SS Sun, 3S Sun): 10k – 13.1M TT

Row (SS Sun): 10k @ 85% of 10k TT pace

Post sport and time to comments.

Saturday, 09-24-11: B Tempo/TT Day 1 Week 4

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 Bike Tempo): 800m @ 1000m TT pace

Bike (SS Sun, 3S Sat or Swim Tempo): 20M @ 85% of 20M TT pace

Run (SS Sun, 3S Sun): 10k – 13.1M TT

Row (SS Sun): 10k @ 85% of 10k TT pace

Post sport and time to comments.

Friday, 09-23-11:B Short Intervals Day 2 Week 4

Endurance:

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

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 6-8 x (1:30 on, 1:00 off)

Bike (SS Thu, 3S Sat or T/TT): 6-8 x (1:30 on, 1:00 off)

Run (SS Thu, 3S Sun or T/TT): 6-8 x (1:30 on, 1:00 off)

Row (SS Thu): 6-8 x (1:30 on, 1:00 off)

Maintain highest average distance possible across all sets. Post distances to comments.

Thursday, 09-22-11: B Short Intervals Day 1 Week 4

CFNMB WOD: Rest Day

Lactate Threshold, Part 1: A Moving Target by Zone 5 Endurance

Post thoughts to comments.

---

Endurance:

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

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 6-8 x (1:30 on, 1:00 off)

Bike (SS Thu, 3S Sat or T/TT): 6-8 x (1:30 on, 1:00 off)

Run (SS Thu, 3S Sun or T/TT): 6-8 x (1:30 on, 1:00 off)

Row (SS Thu): 6-8 x (1:30 on, 1:00 off)

Maintain highest average distance possible across all sets. Post distances to comments.

Wednesday, 09-22-11: B Mid-Week 4

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

Swim (SS Mon, 3S Mon): 1 x 400m TT, rest 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (SS Tue, 3S Tue): 1 x 5k TT, spin/rest 5:00, 2-4 x 2k, rest 1:30, hold 2k efforts within 3-5 seconds

Run (SS Wed, 3S Wed): 1 x 1M TT, rest 5:00, 2-4 x 600m, rest 1:30, hold 600m efforts within 2-3 seconds

Row (SS Tue): 1 x 2k TT, rest 5:00, 2-4 x 500m, rest 1:30, hold 500m efforts within 2-3 seconds

Post sport and times to comments.

Tuesday, 09-20-11: B Long Intervals Day 2 Week 4

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

Swim (SS Mon, 3S Mon): 1 x 400m TT, rest 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (SS Tue, 3S Tue): 1 x 5k TT, spin/rest 5:00, 2-4 x 2k, rest 1:30, hold 2k efforts within 3-5 seconds

Run (SS Wed, 3S Wed): 1 x 1M TT, rest 5:00, 2-4 x 600m, rest 1:30, hold 600m efforts within 2-3 seconds

Row (SS Tue): 1 x 2k TT, rest 5:00, 2-4 x 500m, rest 1:30, hold 500m efforts within 2-3 seconds

Post sport and times to comments.

Monday, 09-19-11:B Long Intervals Day 1 Week 4

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

Swim (SS Mon, 3S Mon): 1 x 400m TT, rest 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (SS Tue, 3S Tue): 1 x 5k TT, spin/rest 5:00, 2-4 x 2k, rest 1:30, hold 2k efforts within 3-5 seconds

Run (SS Wed, 3S Wed): 1 x 1M TT, rest 5:00, 2-4 x 600m, rest 1:30, hold 600m efforts within 2-3 seconds

Row (SS Tue): 1 x 2k TT, rest 5:00, 2-4 x 500m, rest 1:30, hold 500m efforts within 2-3 seconds

Post sport and times to comments.

Sunday, 09-18-11: B Tempo/TT Day 2 Week 3

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

Choose ONE of the following sports:

Swim (SS Sun, 3S Off): 400m TT

Bike (SS Sun, 3S Sun): 20M TT

Run (SS Sun, 3S Sat): 10M @ 85% 15k TT pace

Row (SS Sun): 60 minute TT

Post sport and time or distance to comments.

Saturday, 09-17-11:B Tempo/TT Day 1 Week 3

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

Choose ONE of the following sports:

Swim (SS Sun, 3S Off): 400m TT

Bike (SS Sun, 3S Sun): 20M TT

Run (SS Sun, 3S Sat): 10M @ 85% 15k TT pace

Row (SS Sun): 60 minute TT

Post sport and time or distance to comments.

Friday, 09-16-11: B Long Intervals Day 2 Week 3

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

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 6-8 x 200m on 3:00, hold efforts within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 4-6 x 2M, spin/rest 2:00, hold efforts within 3-5 seconds

Run (SS Thu, 3S Sat or T/TT): 4-6 x 800m, rest 2:00, hold efforts within 3-5 seconds

Row (SS Thu): 4-6 x 1000m, rest 2:00, hold efforts within 3-5 seconds

Thursday, 9-15-11: B Long Intervals Day 1 Week 3

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

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 6-8 x 200m on 3:00, hold efforts within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 4-6 x 2M, spin/rest 2:00, hold efforts within 3-5 seconds

Run (SS Thu, 3S Sat or T/TT): 4-6 x 800m, rest 2:00, hold efforts within 3-5 seconds

Row (SS Thu): 4-6 x 1000m, rest 2:00, hold efforts within 3-5 seconds

Wednesday, 09-14-11: B Mid-Week 3

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds or foul

Bike (SS Tue, 3S Tue): 8-12 x 1/4M (400m), rest 1:00, hold efforts within 2-3 seconds or foul

Run (SS Wed, 3S Wed): 8-12 x 100m, rest 1:00, hold efforts within 2-3 seconds or foul

Row (SS Tue): 8-12 x 125m, rest 1:00, hold efforts within 2-3 seconds or foul

Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 50 burpees for time.

Tuesday, 09-13-11:B Short Intervals Day 2 Week 3

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

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds or foul

Bike (SS Tue, 3S Tue):8-12 x 1/4M (400m), rest 1:00, hold efforts within 2-3 seconds or foul

Run (SS Wed, 3S Wed): 8-12 x 100m, rest 1:00, hold efforts within 2-3 seconds or foul

Row (SS Tue): 8-12 x 125m, rest 1:00, hold efforts within 2-3 seconds or foul

Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 50 burpees for time.

Bike Team:

Line Drills for best 15Mi average 

then,

8-12 x 1/4M (400m), rest 1:00, hold efforts within 2-3 seconds

Post sport and times to comments.

Monday, 09-12-11: B Short Intervals Day 1 Week 3

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

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds or foul

Bike (SS Tue, 3S Tue): 8-12 x 1/4M (400m), rest 1:00, hold efforts within 2-3 seconds or foul

Run (SS Wed, 3S Wed): 8-12 x 100m, rest 1:00, hold efforts within 2-3 seconds or foul

Row (SS Tue): 8-12 x 125m, rest 1:00, hold efforts within 2-3 seconds or foul

Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 50 burpees for time.

Post sport and times to comments.

Sunday, 09-11-11: B Tempo TT Day 2 Week 2

Endurance:

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

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat): 600m @ 800m TT pace

Bike (SS Sun, 3S Off): 10M @ 90% of 12M TT pace

Run (SS Sun, 3S Sun): 15k TT

Row (SS Sun): 8k TT

Post sport and times to comments.

Saturday, 09-10-11: B Tempo/TT Day 1 Week 2

Endurance:

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

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat): 600m @ 800m TT pace

Bike (SS Sun, 3S Off): 10M @ 90% of 12M TT pace

Run (SS Sun, 3S Sun): 15k TT

Row (SS Sun): 8k TT

Post sport and times to comments.

Friday, 09-09-11: B Short Intervals Day 2 Week 2

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

Choose ONE of the following sports:

30:90

Swim (SS Fri, 3S Sat or T/TT): 6-10 x 30 seconds, rest 90 seconds

Bike (SS Thu, 3S Thu): 8-12 x 30 seconds, rest 90 seconds

Run (SS Sat, 3S Sun or T/TT): 8-12 x 30 seconds, rest 90 seconds

Row (SS Thu): 8-12 x 30 seconds, rest 90 seconds

Maintain highest distance possible across all sets. 

Thursday, 09-08-11: B Short Intervals Day 1 Week 2

CrossFit: Rest Day

---

Endurance:

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

Choose ONE of the following sports:

30:90

Swim (SS Fri, 3S Sat or T/TT): 6-10 x 30 seconds, rest 90 seconds

Bike (SS Thu, 3S Thu): 8-12 x 30 seconds, rest 90 seconds

Run (SS Sat, 3S Sun or T/TT): 8-12 x 30 seconds, rest 90 seconds

Row (SS Thu): 8-12 x 30 seconds, rest 90 seconds

Maintain highest distance possible across all sets. 

Wednesday, 09-07-11: B Mid-Week 11

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

Choose ONE of the following sports:

Long Intervals 1:2

Swim (SS Mon, 3S Mon): 3-5 x 200m TT

Bike (SS Tue, 3S Tue): 3-5 x 2M TT

Run (SS Wed, 3S Wed): 3-5 x 1200m TT

Row (SS Tue): 3-5 x 1500m TT

Work:Rest of 1:2. Rest 2 times as long as it takes to perform each effort.

Post sport and times to comments.

Tuesday, 09-06-11: B Long Intervals Day 2 Week2

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

Choose ONE of the following sports:

Long Intervals 1:2

Swim (SS Mon, 3S Mon): 3-5 x 200m TT

Bike (SS Tue, 3S Tue): 3-5 x 2M TT

Run (SS Wed, 3S Wed): 3-5 x 1200m TT

Row (SS Tue): 3-5 x 1500m TT

Work:Rest of 1:2. Rest 2 times as long as it takes to perform each effort.

Post sport and times to comments.

Monday, 09-05-11: B Long Intervals Day 1 Week 2

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

Choose ONE of the following sports:

Long Intervals 1:2

Swim (SS Mon, 3S Mon): 3-5 x 200m TT

Bike (SS Tue, 3S Tue): 3-5 x 2M TT

Run (SS Wed, 3S Wed): 3-5 x 1200m TT

Row (SS Tue): 3-5 x 1500m TT

Work:Rest of 1:2. Rest 2 times as long as it takes to perform each effort.

Post sport and times to comments.

Sunday, 09-04-11: B Tempo/TT Day 2 Week 4

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

Choose ONE of the following sports:

Swim (SS Sun, 3S Off): 500m @ 85% of 500m TT pace

Bike (SS Sun, 3S Sun): 12M TT

Run (SS Sun, 3S Sat): 10k @ 85% of 10k TT pace

Row (SS Sun): 2k @ 85% of 2k TT pace

Saturday, 09-03-11: B Tempo/TT Day 1 Week 1

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

Choose ONE of the following sports:

Swim (SS Sun, 3S Off): 500m @ 85% of 500m TT pace

Bike (SS Sun, 3S Sun): 12M TT

Run (SS Sun, 3S Sat): 10k @ 85% of 10k TT pace

Row (SS Sun): 2k @ 85% of 2k TT pace

Friday, 09-02-11:B Long Intervals Day 1 Week 1

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

Choose ONE of the following sports:

Swim (SS Fri, 3S Fri): 6-10 x 100m on 2:00, hold each effort within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 6-8 x 2k, spin/rest 2:00, hold each effort within 3-5 seconds

Run (SS Sat, 3S Sat or T/TT): 6-8 x 600m, rest 2:00, hold each effort within 3-5 seconds

Row (SS Thu): 6-8 x 750m, rest 2:00, hold each effort within 2-3 seconds

Post sport and times to comments.

Thursday, 09-01-11:B Long Intervals Day 1 Week 1

CrossFit: Off or Gymnastics

Spend at least 15 minutes working on mobility “goats”

---

Endurance:

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

Choose ONE of the following sports:

Swim (SS Fri, 3S Fri): 6-10 x 100m on 2:00, hold each effort within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 6-8 x 2k, spin/rest 2:00, hold each effort within 3-5 seconds

Run (SS Sat, 3S Sat or T/TT): 6-8 x 600m, rest 2:00, hold each effort within 3-5 seconds

Row (SS Thu): 6-8 x 750m, rest 2:00, hold each effort within 2-3 seconds

Post sport and times to comments.